Healthy News to Keep You "FHT"
July - 2023 Strength Training is for Eveyone!
By Brianna Yuill, Kincardine Grand FHT
It may seem unnerving to step into a gym and grab some weights. Regardless of your experience in the gym or your age, strength training is an important component of healthy aging. There are too many benefits to gain from strength training to let a little intimidation stop you from trying it.
As we age, the amount of muscle we have in our bodies starts to decrease, making us a bit weaker the older we get. So, the more muscle mass we have to start with, the better! As a result of a decrease in muscle mass, our functional fitness also starts to decrease as we get older: doing exercises that relate to activities of our daily lives will help maintain independence as we get older. Sometimes strength training exercises may seem irrelevant, but exercises like a squat relates to getting out of a chair and upper body strengthening relates to being able to put stuff away in the cupboard!
Strength training can also help manage disease as we get older. It improves the glucose and insulin balance in the body, which can make managing prediabetes and diabetes a little bit easier.
Strength training also benefits our hearts. It can improve blood pressure and reduce cholesterol, both important components in fighting cardiovascular disease. For extra benefit, pair strength training with cardiorespiratory training such as walking or biking into your routine!
Other benefits of strength training include stronger bones, improved mental health, increased metabolism, improved self-esteem and many more.
So, how do you start strength training?
Try picking a few exercises that target different muscles in your body. You don’t even need to step foot in a gym. Most strength exercises can be completed at home using soup cans or a resistance band. Focus on your form, rather than how many you can do to start. Completing fewer repetitions, with better form, will benefit you more than completing exercises with poor form. Sometimes, completing the exercise without weight until you have proper form is enough to begin with! Exercise professionals, such as kinesiologists, may be able to help you determine proper form for different exercises. With consistency, the exercises you complete will begin to get easier. Change exercises up once they are easy to avoid plateau!
The Canadian 24-hour Movement Guidelines suggest that adults age 18 and older complete muscle strengthening exercises at least twice per week and complete aerobic activities for 150 minutes per week -which is really approximately 21 min per day! Children and youth age 5-17 years should aim to complete 60 minutes per day of aerobic activities such as walking, biking, swimming and should incorporate some strengthening activities 3 times per week!
When being physically active, it is extremely important to ensure you are eating and drinking enough and allowing time for recovery. If doing strengthening exercises, you may notice some muscle soreness but it should resolve within a day or two. Split strength training days up to allow time in between to recover and help with soreness. Incorporating stretching can also help manage and prevent muscle soreness. Try to stretch all major muscle groups used during a workout, holding for approximately 20-30 seconds, 2-3 times per stretch for each muscle group. This keeps our muscles lengthened and prevents them from getting tight and tense.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) or follow us on Instagram (mintomapleton_fht) for healthy living tips and information on upcoming programs and events in the area!
https://csepguidelines.ca/guidelines/children-youth/
http://www.fydee.nl/wp-content/uploads/2017/02/Artikel-1-Jochem-van-Schalkwijk.pd
By Brianna Yuill, Kincardine Grand FHT
It may seem unnerving to step into a gym and grab some weights. Regardless of your experience in the gym or your age, strength training is an important component of healthy aging. There are too many benefits to gain from strength training to let a little intimidation stop you from trying it.
As we age, the amount of muscle we have in our bodies starts to decrease, making us a bit weaker the older we get. So, the more muscle mass we have to start with, the better! As a result of a decrease in muscle mass, our functional fitness also starts to decrease as we get older: doing exercises that relate to activities of our daily lives will help maintain independence as we get older. Sometimes strength training exercises may seem irrelevant, but exercises like a squat relates to getting out of a chair and upper body strengthening relates to being able to put stuff away in the cupboard!
Strength training can also help manage disease as we get older. It improves the glucose and insulin balance in the body, which can make managing prediabetes and diabetes a little bit easier.
Strength training also benefits our hearts. It can improve blood pressure and reduce cholesterol, both important components in fighting cardiovascular disease. For extra benefit, pair strength training with cardiorespiratory training such as walking or biking into your routine!
Other benefits of strength training include stronger bones, improved mental health, increased metabolism, improved self-esteem and many more.
So, how do you start strength training?
Try picking a few exercises that target different muscles in your body. You don’t even need to step foot in a gym. Most strength exercises can be completed at home using soup cans or a resistance band. Focus on your form, rather than how many you can do to start. Completing fewer repetitions, with better form, will benefit you more than completing exercises with poor form. Sometimes, completing the exercise without weight until you have proper form is enough to begin with! Exercise professionals, such as kinesiologists, may be able to help you determine proper form for different exercises. With consistency, the exercises you complete will begin to get easier. Change exercises up once they are easy to avoid plateau!
The Canadian 24-hour Movement Guidelines suggest that adults age 18 and older complete muscle strengthening exercises at least twice per week and complete aerobic activities for 150 minutes per week -which is really approximately 21 min per day! Children and youth age 5-17 years should aim to complete 60 minutes per day of aerobic activities such as walking, biking, swimming and should incorporate some strengthening activities 3 times per week!
When being physically active, it is extremely important to ensure you are eating and drinking enough and allowing time for recovery. If doing strengthening exercises, you may notice some muscle soreness but it should resolve within a day or two. Split strength training days up to allow time in between to recover and help with soreness. Incorporating stretching can also help manage and prevent muscle soreness. Try to stretch all major muscle groups used during a workout, holding for approximately 20-30 seconds, 2-3 times per stretch for each muscle group. This keeps our muscles lengthened and prevents them from getting tight and tense.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) or follow us on Instagram (mintomapleton_fht) for healthy living tips and information on upcoming programs and events in the area!
https://csepguidelines.ca/guidelines/children-youth/
http://www.fydee.nl/wp-content/uploads/2017/02/Artikel-1-Jochem-van-Schalkwijk.pd
June 2023 - Nutrition and Chronic Obstructive Pulmonary Disease (COPD)
By AmyWaugh, Terri Ney, Nicole Arthurs, Registered Dietitians, Upper Grand FHT
Have you wondered how nutrition and food choices impact your breathing when managing your COPD? Although each person’s needs are different and unique, it is important to talk to your Doctor or Nurse Practitioner before you make significant changes to your diet. You may also request a referral to a Registered Dietitian that supports your primary care provider at your local Family Health Team for additional support.
Breathing and digesting food takes an enormous amount of energy when you have COPD and if you can’t eat enough calories and protein to keep your body running, your immune system can breakdown, making you more prone to lung infections, such as pneumonia.
What do my food choices have to do with my breathing?
Digesting food can have a significant impact on your breathing. Lung muscles used for breathing may need 10X more calories in someone with COPD than someone without. Our bodies require a lot of oxygen to digest food so if you are using oxygen, keep it on while you eat because you need more support during this time than when you are at rest and not eating.
Oxygen + Food = Carbon Dioxide → that we need to breath out!
The digestion of carbohydrates generates the most carbon dioxide and fat produces the least, so when you reduce the carbohydrates in your diet and increase the fat, you may find it easier to breathe. We also need an adequate amount of protein with each meal to keep our lung muscles strong.
General Guidelines:
What if I need extra calories?
Try to eat every 3-4 hours, eating 5-6 smaller meals a day. Add high protein/high fat snacks such as a 5-10% Milk Fat (MF) Greek yogurt, toast + peanut butter, scrambled eggs and toast, snack on cheese, olives, nuts. Drinking a meal replacement shake such as Boost/Ensure can be helpful between meals or as a drink after a meal.
If you are short of breath while eating or right after meals, try these tips:
Easy Meal/Snack Ideas
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) or follow us on Instagram (mintomapleton_fht) for healthy living tips and information on upcoming programs and events in the area!
References:
Canadian Lung Association- Living with COPD Handout
American Lung Association- Nutrition and COPD https://www.lung.org/lung-health-diseases/lung-disease-lookup/copd/living-with-copd/nutrition
Health Link BC: https://www.healthlinkbc.ca/illnesses-conditions/copd/copd-keeping-your-diet-healthy
By AmyWaugh, Terri Ney, Nicole Arthurs, Registered Dietitians, Upper Grand FHT
Have you wondered how nutrition and food choices impact your breathing when managing your COPD? Although each person’s needs are different and unique, it is important to talk to your Doctor or Nurse Practitioner before you make significant changes to your diet. You may also request a referral to a Registered Dietitian that supports your primary care provider at your local Family Health Team for additional support.
Breathing and digesting food takes an enormous amount of energy when you have COPD and if you can’t eat enough calories and protein to keep your body running, your immune system can breakdown, making you more prone to lung infections, such as pneumonia.
What do my food choices have to do with my breathing?
Digesting food can have a significant impact on your breathing. Lung muscles used for breathing may need 10X more calories in someone with COPD than someone without. Our bodies require a lot of oxygen to digest food so if you are using oxygen, keep it on while you eat because you need more support during this time than when you are at rest and not eating.
Oxygen + Food = Carbon Dioxide → that we need to breath out!
The digestion of carbohydrates generates the most carbon dioxide and fat produces the least, so when you reduce the carbohydrates in your diet and increase the fat, you may find it easier to breathe. We also need an adequate amount of protein with each meal to keep our lung muscles strong.
General Guidelines:
- Choose complex carbohydrates (whole grains like oatmeal or whole grain breads rather than boxed cereals or white breads/crackers) & whole foods. Discontinue use of added sugars (juices, sugar in coffee/tea, sweets, cake/candy/cookies etc) and processed foods as much as possible.
- Aim for 20-30gm of fibre/day - whole grains, nuts/seeds, fruits, vegetables, or added fibre supplements after meals ( eg Metamucil, Benefibre, etc
- Have a source of protein with each meal- fish, meat, nuts/nut butters, beans/lentils, eggs, cheese, etc
- Choose healthy fats (avoid deep fried foods)- use olive/canola oil, nuts/seeds, olives, avocadoes, fatty fish (salmon, herring, mackerel). Avoid processed foods with added fat (crackers, cookies, baked goods, shortening, etc)
- Drink plenty of water (6-8 glasses) to keep you hydrated and to keep mucous thin so it is easier to clear.
- Avoid adding salt or eating processed foods that are high in sodium to prevent swelling and fluid accumulation. Try using lemon juice, herbs/spices to flavor food
What if I need extra calories?
Try to eat every 3-4 hours, eating 5-6 smaller meals a day. Add high protein/high fat snacks such as a 5-10% Milk Fat (MF) Greek yogurt, toast + peanut butter, scrambled eggs and toast, snack on cheese, olives, nuts. Drinking a meal replacement shake such as Boost/Ensure can be helpful between meals or as a drink after a meal.
- Use whole milk, condensed milk or added skim milk powder and use it to replace water in cooking- make oatmeal with milk instead of water, add it to soups/stews. You can add skim milk powder (2-4 tbsp) to your regular milk or yogurt for added calories and protein. Use puddings for snacks
- Dried fruit for snacks provides a lot of nutrition
- Plan your biggest meal at the time of day when you have the most energy. You can have “supper” for breakfast, or “breakfast” for supper
- Add shredded cheese on top of meals such as stews, chili, toast, eggs, or on top of vegetables
- Drizzle pesto sauce or olive oil on top of vegetables
- Drink water/liquids after meals to make sure you don’t fill up before eating food
- Aim for a good source of protein with each meal ( e.g. eggs, nut butters, canned tuna/salmon, meat, tofu, beans/lentils, milk/cheese/yogurt)
- If you enjoy boxed cereal- choose granolas, high protein options with nuts/seeds
If you are short of breath while eating or right after meals, try these tips:
- Clear your airways at least one hour before eating.
- Eat more slowly. Take small bites and chew your food slowly, breathing deeply while chewing. Try putting your utensils down between bites.
- Choose foods that are easy to chew.
- Rest before a meal if too fatigued
- Eat larger meal earlier in the day when you have more energy
- Try eating five or six small meals a day instead of three large meals. This will keep your stomach from filling up too much so your lungs have more room to expand.
- Try drinking liquids at the end of your meal. Drinking before or during the meal might make you feel full or bloated.
- Eat while sitting up to ease the pressure on your lungs.
- Use pursed lip breathing
Easy Meal/Snack Ideas
- Frozen, canned or dried fruits
- Granola bars or fruit bars
- Milk, yogurt, ice cream, and puddings
- Whole grain breads, cereals, crackers and pasta
- Cheese
- Eggs
- Canned meats or fish
- Pre-cooked meats
- Quick sandwiches can make a meal
- Liquid nutrition supplements for meals and snacks
- Peanut butter or cream cheese on crackers or breads
- Frozen dinners from the grocery store (be selective as many brands contain increased amounts of fat and sodium)
- Oatmeal cooked with milk and dried fruit
- Whole wheat toast, peanut butter and fresh fruit
- Hard-cooked egg, toast and a glass of milk
- Blend together fruit and yogurt or milk to make a smoothie or milkshake
- English muffin with cheese or a poached egg
- Yogurt with fresh or canned fruit, a muffin and cheese
- Meat slices on whole grain bread with cheese and a glass of tomato juice
- Canned fish mixed with mayonnaise on rye bread, raw vegetables and a glass of milk
- Cottage cheese, fruit salad, a wholegrain bun
- Vegetable soup, cheese and crackers
- Chili on a whole grain bun, salad and a glass of milk
- Scrambled eggs, tomatoes, whole grain toast and fresh fruit
- Peanut butter, toast and banana with a glass of milk
- Pasta and meatballs or sauce, stir-fried vegetables and fresh fruit
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) or follow us on Instagram (mintomapleton_fht) for healthy living tips and information on upcoming programs and events in the area!
References:
Canadian Lung Association- Living with COPD Handout
American Lung Association- Nutrition and COPD https://www.lung.org/lung-health-diseases/lung-disease-lookup/copd/living-with-copd/nutrition
Health Link BC: https://www.healthlinkbc.ca/illnesses-conditions/copd/copd-keeping-your-diet-healthy
May 2023 - The Scar Tissue Issue
By Holly DeVisser, RKim., OCT, DOMP - Brockton and Area FHT
Scars are a natural and necessary result of the healing process of skin wounds that are most often caused by injuries, diseases, or surgeries. A skin wound takes time to heal and goes through three phases of healing which include: inflammation, proliferation, and remodelling. In the first phase the body works to heal the wound by a process of inflammation which often lasts up to two weeks. During this time the scar and the surrounding tissue may be swollen, tender, red, and feel warm to the touch.
In the second phase, which may last up to six weeks, the body begins the skin repair process (proliferation) by depositing new tissue within the wound. In this phase, large amounts of collagen are being laid down and the scar may become raised and hard. During this time, a scar is considered immature and is often red, raised, and rigid.
The final phase of healing is called remodelling. During this phase, the body works on the scar to soften and flatten it. During this period the scar will become more mature as some of the collagen disappears. This phase can last from twelve to eighteen months. The new tissue that is laid down is often disorganized and more fibrous than the tissue prior to a surgery or injury can also be referred to as scar tissue.
Most minor wounds heal quite well, and the body returns to normal function on its own after an injury. For deeper wounds or surgical incisions that affect multiple layers of tissue that lies below the skin, the healing will likely take longer. If multiple layers of tissue are all healing at once (such as after surgery, or after a deep wound), those layers may end up sticking or adhering together, which can impact mobility and can lead to future injuries. During movement, each layer of tissue below the skin should slide and glide independent from the tissue above and below, therefore if some of those layers are stuck or adhered together, range of motion may become limited. Adhesions can also form around nerves, arteries, and veins, which can restrict nerve and blood flow. In some cases, bones or organs that were involved or located in the area where the surgery or injury took place, can adhere to the tissues surrounding it which can restrict movement and inhibit organs and other tissues from doing their jobs. In the abdomen and chest, organ mobility can become restricted if it becomes adhered to the tissue layer above or below it. For example, after a c-section, the uterus can become “stuck” to the neighboring organs, or the tissue layers beneath the skin.
There are a variety of self-management techniques that can be applied during each phase of healing to prevent adhesions. During the first few weeks following the injury or surgery, ice covered with a layer of fabric can be used on or near the wound for pain management. Deep breathing exercises, and gentle pain-free movement (ex. Walking, gentle stretching) can be helpful at improving circulation of blood and nutrients throughout the body, removing waste, and can help to calm the nervous system which may be under stress during that time. Gentle touching and massaging the skin and tissue surrounding the wound may help to de-sensitize the area, promote blood circulation, and help support healing of the muscles and skin.
To apply this technique, start with clean hands and use the pads or soft tips of your fingers to gently move the tissue surrounding the wound in circular, vertical and horizonal directions. As the wound continues to heal, the same techniques can be applied directly on the scar beginning with light pressure and progressing to deeper and firmer pressure, which may feel slightly uncomfortable, but should not feel painful.
Some people find it easier and more beneficial to use lotion when massaging their scar. After massaging a scar, it may become a brighter pink which is a result of increased blood flow to the area. However, if you experience redness, bleeding, warmth around the area, or more pain than usual at the site of the scar, consult your healthcare provider.
By Holly DeVisser, RKim., OCT, DOMP - Brockton and Area FHT
Scars are a natural and necessary result of the healing process of skin wounds that are most often caused by injuries, diseases, or surgeries. A skin wound takes time to heal and goes through three phases of healing which include: inflammation, proliferation, and remodelling. In the first phase the body works to heal the wound by a process of inflammation which often lasts up to two weeks. During this time the scar and the surrounding tissue may be swollen, tender, red, and feel warm to the touch.
In the second phase, which may last up to six weeks, the body begins the skin repair process (proliferation) by depositing new tissue within the wound. In this phase, large amounts of collagen are being laid down and the scar may become raised and hard. During this time, a scar is considered immature and is often red, raised, and rigid.
The final phase of healing is called remodelling. During this phase, the body works on the scar to soften and flatten it. During this period the scar will become more mature as some of the collagen disappears. This phase can last from twelve to eighteen months. The new tissue that is laid down is often disorganized and more fibrous than the tissue prior to a surgery or injury can also be referred to as scar tissue.
Most minor wounds heal quite well, and the body returns to normal function on its own after an injury. For deeper wounds or surgical incisions that affect multiple layers of tissue that lies below the skin, the healing will likely take longer. If multiple layers of tissue are all healing at once (such as after surgery, or after a deep wound), those layers may end up sticking or adhering together, which can impact mobility and can lead to future injuries. During movement, each layer of tissue below the skin should slide and glide independent from the tissue above and below, therefore if some of those layers are stuck or adhered together, range of motion may become limited. Adhesions can also form around nerves, arteries, and veins, which can restrict nerve and blood flow. In some cases, bones or organs that were involved or located in the area where the surgery or injury took place, can adhere to the tissues surrounding it which can restrict movement and inhibit organs and other tissues from doing their jobs. In the abdomen and chest, organ mobility can become restricted if it becomes adhered to the tissue layer above or below it. For example, after a c-section, the uterus can become “stuck” to the neighboring organs, or the tissue layers beneath the skin.
There are a variety of self-management techniques that can be applied during each phase of healing to prevent adhesions. During the first few weeks following the injury or surgery, ice covered with a layer of fabric can be used on or near the wound for pain management. Deep breathing exercises, and gentle pain-free movement (ex. Walking, gentle stretching) can be helpful at improving circulation of blood and nutrients throughout the body, removing waste, and can help to calm the nervous system which may be under stress during that time. Gentle touching and massaging the skin and tissue surrounding the wound may help to de-sensitize the area, promote blood circulation, and help support healing of the muscles and skin.
To apply this technique, start with clean hands and use the pads or soft tips of your fingers to gently move the tissue surrounding the wound in circular, vertical and horizonal directions. As the wound continues to heal, the same techniques can be applied directly on the scar beginning with light pressure and progressing to deeper and firmer pressure, which may feel slightly uncomfortable, but should not feel painful.
Some people find it easier and more beneficial to use lotion when massaging their scar. After massaging a scar, it may become a brighter pink which is a result of increased blood flow to the area. However, if you experience redness, bleeding, warmth around the area, or more pain than usual at the site of the scar, consult your healthcare provider.
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It is never too late to apply massage techniques to a scar, even if the wound is many years old. Some benefits to massaging a scar that is well-healed include: promote collagen remodeling, helping to decrease itching, Providing moisture and flexibility to the scar. If a scar is not responding to the techniques discussed, additional modalities such as manual therapy, cupping, acupuncture, or laser therapy, among others can be applied by a trained professional and in some cases a scar revision surgery may be needed to fully restore function of the area.
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For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) or follow us on Instagram (mintomapleton_fht) for healthy living tips and information on upcoming programs and events in the area!
April 2023 - Spring into an Active Lifestyle
By Andrea Riddell, RKin., Mount Forest FHT
The average adult in North America spends more than 8 hours a day sitting, reclining, or lying down! Unfortunately, these sedentary activities have a huge impact on our overall health. People who spend a large portion of their day sitting have an increased overall risk of death by 49 percent compared to their active counter-parts. The risk of diabetes and cardiovascular disease also increase by 112 percent and 147 percent, respectively. Making the switch from a sedentary lifestyle, meaning you are spending a lot of your waking hours sitting, lying down or with very little active movement, to an active lifestyle can help reduce these risks. An active lifestyle is simply defined as undertaking physical activity regularly and consistently, regardless of intensity level.
A recommended 150 minutes of moderate to vigorous physical activity per week is shown to help reduce your risk of cardiovascular disease, diabetes, and cancer. Having an active lifestyle can also help control your blood pressure, manage chronic diseases, strengthen your bones and muscles, decrease shortness of breath, improve your ability to complete your daily tasks and help prevent falls. Being active also gives the added benefits of increased energy, better sleep and improved mental health.
To some 150 minutes can seem quite daunting, do not worry we have you covered! Here are some small steps you can start implementing into your daily life to help start your active journey and start getting those health benefits.
By Andrea Riddell, RKin., Mount Forest FHT
The average adult in North America spends more than 8 hours a day sitting, reclining, or lying down! Unfortunately, these sedentary activities have a huge impact on our overall health. People who spend a large portion of their day sitting have an increased overall risk of death by 49 percent compared to their active counter-parts. The risk of diabetes and cardiovascular disease also increase by 112 percent and 147 percent, respectively. Making the switch from a sedentary lifestyle, meaning you are spending a lot of your waking hours sitting, lying down or with very little active movement, to an active lifestyle can help reduce these risks. An active lifestyle is simply defined as undertaking physical activity regularly and consistently, regardless of intensity level.
A recommended 150 minutes of moderate to vigorous physical activity per week is shown to help reduce your risk of cardiovascular disease, diabetes, and cancer. Having an active lifestyle can also help control your blood pressure, manage chronic diseases, strengthen your bones and muscles, decrease shortness of breath, improve your ability to complete your daily tasks and help prevent falls. Being active also gives the added benefits of increased energy, better sleep and improved mental health.
To some 150 minutes can seem quite daunting, do not worry we have you covered! Here are some small steps you can start implementing into your daily life to help start your active journey and start getting those health benefits.
- Start where you are and start small! Meaning if you are living a life where most of your day is sitting, start by taking small steps to increase your activity vs. joining a gym and starting a one-hour workout everyday.
- Start with 2–5-minute bouts of movement to every 30-60 minutes of sitting. Yes, I am talking about setting a timer for every 30-60 minutes (do what feels right for you) to get up and move! This movement can be as simple as walking around your couch a few times, walking to the kitchen to get a glass of water, taking a lap of your house/apartment, marching on the spot. Simple movement to break up that sedentary time.
- Brainstorm types of movement you enjoy. Is walking your thing? Or maybe swimming has you nodding your head. Do you catch yourself tapping your foot to the radio? Get up and dance to that song (like no one is watching of course)! Do you enjoy strength exercises...hello squats! Does the thought of yoga or Tai Chi make you excited to move? Maybe you are looking forward to that grass greening up and flowers blooming so you can get out and tend to them! Make sure to pick something that you are excited to fit into your schedule instead of dreading having to complete.
- Break those 150 minutes into bite size pieces. You can simply break it among 7 or 5 days if you are able to do 20 or 30 minutes, respectively, at a time. Or if that also seems daunting. Break it down into 5 to 10 minutes of movement. I will do the math for you; if you move for 5 minutes at a time, 4 times a day, each day of the week you have met 150 minutes! Now these 150 minutes should make you breathe a little heavier and feel a little challenging.
- Some ideas for you to increase activity inside your house;
- Stand up while you talk on the phone for part of your conversation
- Stand up and march on the spot while those commercial breaks are on
- Stand up and sit back down a few extra times when you go to sit at the table
- Take the stairs to your apartment instead of the elevator (if it is a safe option for you)
- Instead of leaving a pile at the bottom of the stairs “for later” take those up the stairs each time (if it is a safe option for you)
- Some ideas for you to increase your activity when you are out and about;
- Walk to get the mail instead of driving
- Park further from the entrance
- Meet with a friend for a walk with your coffees to-go instead of sitting at the café
- Take the stairs whenever able
- Park centrally and walk to multiple stores before moving the car
- Give yourself grace! I am warning you now there may be times when your activity levels dwindle. For example, if you get a cold, have allergies that are acting up, your sleep all of a sudden changed for the worse, a family member became ill, etc. I am here to tell you THAT’S OK! We are human which means we are not perfect and our active lifestyles do not have to be perfect either. It will fluctuate and change with you if you let it. The most important thing to do is forgive your lapse without judgement. Then look at that lapse to find out why it happened and use that information to help modify your schedule or activity to better suit your current life.
March 2023 - Who needs sleep?
By Michelle Jacobs, RKin., Kincardine FHT
How much and the quality of sleep we get is something we don’t often think about but should be. Sleep is an important part of our day where our body and mind get to rest and recharge. The quality of sleep that you get can greatly influence your overall health and your body’s ability to fight off diseases. Meaning that if we get inadequate sleep, it can greatly affect how well you think, react, work, learn, and get along with others.
Many factors affect our ability to get a good night’s sleep and developing good sleep habits can help ensure that we do. Let’s break it down into seven steps.
First step. Establish a consistent bedtime, even on the weekends.
Step two. Have a comfortable temperature and low lighting to set the “mood” and help promote sleep.
Step three. Ensure that your mattress, pillows, and sheets match your sleep preferences and body type.
Step four. This one we have heard before, but it is always worth mentioning, limit your screen time for up to one hour before bed.
Step five. Leading up to bedtime avoid or limit the amount of caffeine, alcohol, and food you consume.
Step six. Avoid the use of tobacco.
Step seven. Get some exercise during the day! Having a daily exercise routine can help your body to wind down in the evenings.
Did you know that the typical adults require between seven and nine hours of nightly sleep? And that children and teenagers need much more!
What strategies do you do to help you fall asleep? Visit www.sleepfoundation.org to learn about how sleep works and why we need sleep.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) or follow us on Instagram (mintomapleton_fht) for healthy living tips and information on upcoming programs and events in the area!
https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
https://www.nhlbi.nih.gov/health/sleep/why-sleep-important#:~:text=During%20sleep%2C%20your%20body%20is,long%2Dterm)%20health%20problems.
By Michelle Jacobs, RKin., Kincardine FHT
How much and the quality of sleep we get is something we don’t often think about but should be. Sleep is an important part of our day where our body and mind get to rest and recharge. The quality of sleep that you get can greatly influence your overall health and your body’s ability to fight off diseases. Meaning that if we get inadequate sleep, it can greatly affect how well you think, react, work, learn, and get along with others.
Many factors affect our ability to get a good night’s sleep and developing good sleep habits can help ensure that we do. Let’s break it down into seven steps.
First step. Establish a consistent bedtime, even on the weekends.
Step two. Have a comfortable temperature and low lighting to set the “mood” and help promote sleep.
Step three. Ensure that your mattress, pillows, and sheets match your sleep preferences and body type.
Step four. This one we have heard before, but it is always worth mentioning, limit your screen time for up to one hour before bed.
Step five. Leading up to bedtime avoid or limit the amount of caffeine, alcohol, and food you consume.
Step six. Avoid the use of tobacco.
Step seven. Get some exercise during the day! Having a daily exercise routine can help your body to wind down in the evenings.
Did you know that the typical adults require between seven and nine hours of nightly sleep? And that children and teenagers need much more!
What strategies do you do to help you fall asleep? Visit www.sleepfoundation.org to learn about how sleep works and why we need sleep.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) or follow us on Instagram (mintomapleton_fht) for healthy living tips and information on upcoming programs and events in the area!
https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
https://www.nhlbi.nih.gov/health/sleep/why-sleep-important#:~:text=During%20sleep%2C%20your%20body%20is,long%2Dterm)%20health%20problems.
February 2023 - Cancer and Exercise
By Sandy Turner, RKin., Minto-Mapleton FHT
More and more research is supporting both the physical and mental benefits of exercise along the cancer journey. The benefits of exercise in general have long been understood and for cancer patients and survivors the benefits for symptom management and recovery are exciting. Exercise has been recommended as a supportive therapy by many international cancer societies for the past 10 years or more. Since 2 in 5 Canadians will develop cancer in their lifetime, let’s take a closer look at this helpful tool. E X E R C I S E!
Exercise and movement are safe and beneficial at any stage of the cancer experience. From pre-diagnosis, or prevention; through pre-, during, and post-treatment; into rehab; and in the transition from patient to cancer survivor, exercise and movement play a vital role. Along each of these stages the recommendations will vary but the benefits remain. The most important benefit among cancer patients and survivors is the positive effect movement has on cancer-related fatigue (CRF). Approximately 80-100% of cancer patients will experience CRF. CRF is often described as the ‘stop you in your tracks’ type of low energy that interferes with usual functioning, is unlike every day fatigue and can be quite debilitating and distressing. However, less than 5% of oncologists will discuss treatment options for their patients and many patients are left to deal with this symptom on their own. It is important to note that 45% of patients with CRF will need some type of treatment for CRF and exercise is a critical tool in fatigue management. Exercise is medicine!
The general goals of an exercise plan for cancer patients include: maintain a healthy body weight; reduce strength loss; maintain bone health; diminish treatment side effects; and improve quality of life. Each patient will have unique needs and their program should tailored be based on their history, cancer, treatment and individual needs and preferences. The guidelines for exercise is different for cancer patients too, and includes 90 mins of moderate cardio exercise per week, 2 sessions of strength exercises a week and flexibility exercises most days of the week. Rest and recovery are also very important. Active rest days should also be included. It is important to listen to your body and slowly build up to these guidelines. Avoid overdoing it and understand that moving more is the main goal in the beginning. Cancer patients are often surprised at how helpful movement and ‘mild’ levels of exercise is on their wellbeing and in managing their symptoms. As patients move more, they will be able to continue to work toward a regular home-based exercise program.
Exercise and movement help to return a sense of control back to the cancer patient. It changes the focus to the positive, on what one CAN do. All movement should feel GOOD…do what feels good. Keep it simple in the beginning, remember that movement is POSSIBLE and IMPORTANT. Start by doing what you can, when you can. Think ‘some’ is good, ‘more’ is better but always listen to your body. A useful way to do this is by tracking energy and fatigue levels. On a 1-10 scale rate your fatigue and energy levels before and after your bout of activity. Be mindful and take note of any changes you might be noticing. Be prepared to change the intensity or duration of your planned work out based on this information. Watch as your levels of fatigue and energy change over time and use this to foster motivation for your program. Be sure to embrace maintenance as a positive during your experience when needed as well.
Activity levels in patients living with and beyond cancer are quite low. Only 10% report being active during treatment and although slightly higher, just 20-30% are active following treatment. Reported barriers were unsure of what to do and no local programing. Reach out to a Registered Kinesiologist to guide you and you will soon be experiencing the immediate benefits of exercise on your mind, body and mood.
Finally, it is important to note that as the focus of exercise for the cancer survivor starts to change to regaining physical functions there are additional benefits from exercise. Cancer survivors engaging in regular exercise will have a benefit from a significant decreased risk of recurrence and improved survival rates.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) or follow us on Instagram (mintomapleton_fht) for healthy living tips and information on upcoming programs and events in the area!
By Sandy Turner, RKin., Minto-Mapleton FHT
More and more research is supporting both the physical and mental benefits of exercise along the cancer journey. The benefits of exercise in general have long been understood and for cancer patients and survivors the benefits for symptom management and recovery are exciting. Exercise has been recommended as a supportive therapy by many international cancer societies for the past 10 years or more. Since 2 in 5 Canadians will develop cancer in their lifetime, let’s take a closer look at this helpful tool. E X E R C I S E!
Exercise and movement are safe and beneficial at any stage of the cancer experience. From pre-diagnosis, or prevention; through pre-, during, and post-treatment; into rehab; and in the transition from patient to cancer survivor, exercise and movement play a vital role. Along each of these stages the recommendations will vary but the benefits remain. The most important benefit among cancer patients and survivors is the positive effect movement has on cancer-related fatigue (CRF). Approximately 80-100% of cancer patients will experience CRF. CRF is often described as the ‘stop you in your tracks’ type of low energy that interferes with usual functioning, is unlike every day fatigue and can be quite debilitating and distressing. However, less than 5% of oncologists will discuss treatment options for their patients and many patients are left to deal with this symptom on their own. It is important to note that 45% of patients with CRF will need some type of treatment for CRF and exercise is a critical tool in fatigue management. Exercise is medicine!
The general goals of an exercise plan for cancer patients include: maintain a healthy body weight; reduce strength loss; maintain bone health; diminish treatment side effects; and improve quality of life. Each patient will have unique needs and their program should tailored be based on their history, cancer, treatment and individual needs and preferences. The guidelines for exercise is different for cancer patients too, and includes 90 mins of moderate cardio exercise per week, 2 sessions of strength exercises a week and flexibility exercises most days of the week. Rest and recovery are also very important. Active rest days should also be included. It is important to listen to your body and slowly build up to these guidelines. Avoid overdoing it and understand that moving more is the main goal in the beginning. Cancer patients are often surprised at how helpful movement and ‘mild’ levels of exercise is on their wellbeing and in managing their symptoms. As patients move more, they will be able to continue to work toward a regular home-based exercise program.
Exercise and movement help to return a sense of control back to the cancer patient. It changes the focus to the positive, on what one CAN do. All movement should feel GOOD…do what feels good. Keep it simple in the beginning, remember that movement is POSSIBLE and IMPORTANT. Start by doing what you can, when you can. Think ‘some’ is good, ‘more’ is better but always listen to your body. A useful way to do this is by tracking energy and fatigue levels. On a 1-10 scale rate your fatigue and energy levels before and after your bout of activity. Be mindful and take note of any changes you might be noticing. Be prepared to change the intensity or duration of your planned work out based on this information. Watch as your levels of fatigue and energy change over time and use this to foster motivation for your program. Be sure to embrace maintenance as a positive during your experience when needed as well.
Activity levels in patients living with and beyond cancer are quite low. Only 10% report being active during treatment and although slightly higher, just 20-30% are active following treatment. Reported barriers were unsure of what to do and no local programing. Reach out to a Registered Kinesiologist to guide you and you will soon be experiencing the immediate benefits of exercise on your mind, body and mood.
Finally, it is important to note that as the focus of exercise for the cancer survivor starts to change to regaining physical functions there are additional benefits from exercise. Cancer survivors engaging in regular exercise will have a benefit from a significant decreased risk of recurrence and improved survival rates.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) or follow us on Instagram (mintomapleton_fht) for healthy living tips and information on upcoming programs and events in the area!
January 2023 - New Year's Resolutions
By Jena Docking, RKin., Upper Grand FHT
With a New Year comes many resolutions. The idea of starting fresh and implementing a change can excite us! Unfortunately, only 16% of people are successful at following through on their resolutions, and many give up within one to six weeks. So why is this?
1.Setting Unrealistic Resolutions
ii.Is it measurable?
iii.Is it attainable?
iv.Is it relevant?
v.Is it time-bound?
ii.An individual with a similar work ethic and schedule,
iii.An individual that has comparable abilities,
3.Lack of Tracking/Review
ii.What motivates you to achieve these goals?
iii.What motivates you to do what you do?
iv.What emotional connection does your “why” have?
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) for healthy living tips and information on upcoming programs and events in the area! Have a happy and health New Year!
By Jena Docking, RKin., Upper Grand FHT
With a New Year comes many resolutions. The idea of starting fresh and implementing a change can excite us! Unfortunately, only 16% of people are successful at following through on their resolutions, and many give up within one to six weeks. So why is this?
1.Setting Unrealistic Resolutions
- A resolution should be something you WANT to do rather than what you should do. It is imperative to review your resolutions and ask yourself;
ii.Is it measurable?
iii.Is it attainable?
iv.Is it relevant?
v.Is it time-bound?
- Remember that to succeed with a resolution, you must change your behaviour and remain consistent.
- Teaming up with a friend, spouse, family member or professional coach can provide the proper energy and drive to accomplish and succeed in your resolutions. Keeping in mind;
ii.An individual with a similar work ethic and schedule,
iii.An individual that has comparable abilities,
3.Lack of Tracking/Review
- A weekly or bi-weekly review allows you to keep track of your progress and turn justifications into opportunities.
- What gets measured gets done! And what gets done can be improved upon and built into a habit.
- A track record of accomplishments can also help develop resolution consistency.
- Planning is ALWAYS required for any implementation.
- Plan the action steps around the resolution into smaller bite-sized pieces and schedule them on the calendar to create less overwhelming emotions.
- Planning ensures that all necessary adjustments are outlined ahead of time, with an understanding of potential challenges.
- Don’t allow past missteps to dictate your future. After you have learned from them, it is time to get to work.
- Every tiny victory should be celebrated as it can motivate you to work harder for the larger ones.
- Being self-critical or doubtful doesn’t help, as it focuses all your attention and energy on “why can’t I do this?”
- Practice thankfulness, compassion and love yourself. Don’t let a minor setback turn into a permanent misstep.
- Remember that progress is preferable to perfection! Believe in yourself!
- “Why” A majority of people falter to achieve their goal(s) because the “why” is unclear. The “why” motivates people to take action and be successful. So, ask yourself:
ii.What motivates you to achieve these goals?
iii.What motivates you to do what you do?
iv.What emotional connection does your “why” have?
- When the purpose is strong and an attitude with a growth mindset is present, goals are more achievable.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamilyHealthTeam) for healthy living tips and information on upcoming programs and events in the area! Have a happy and health New Year!
December 2022 - How to Manage Lower Back Pain with Exercise
By Michelle Jacobs R.Kin, CSEP-CEP. Kincardine FHT
Lower back pain is one of the most common muscular injuries and almost everyone experiences it at some point in their life. The lower back (lumbar region of the spine) consists of interconnecting bones, joints, nerves, ligaments, and muscles that work together to support the weight of the upper body while providing mobility for movements such as bending and twisting. The nerves that pass through the lower back supply the sensation and power to muscles of the pelvis, legs, and feet. Considering how much is occurring in this area it is easy to see how an injury to any of these moving parts can really affect overall function.
The are many causes for lower back pain including being overweight, lack of exercise, pregnancy, stress, and smoking. However, the main cause is poor posture and lifting technique. When lifting items with poor posture and technique it is easy to overload and overstretch the back. This overload can cause damage to the muscles, ligaments, or the discs, which initiates the bodies inflammatory response. The symptoms felt can range from mild to severely debilitating depending on the underlying cause of the pain. Some symptoms experienced include pain that is dull or achy; stinging, burning pain that moves from the low back to the backs of the thighs, and sometimes to the feet (often caused by sciatica); muscle spasms and tightness in the low back, pelvis, or hips; pain that is worsened after prolonged sitting or standing; and difficulty standing up straight, walking, or going from standing to sitting.
Lower back pain can be acute where there is a sudden onset and only lasts a few days or weeks. The acute pain is the bodies normal response to injury or tissue damage. As the body heals the pain will gradually subside. Subacute low back pain is typically a muscle strain or joint pain caused by a mechanical injury and can last between 6 weeks and 3 months. Chronic low back pain lasts over 3 months, is severe, does not respond to initial treatments, and requires a thorough medical assessment to determine the cause.
No matter the cause initial treatment is always the same. Avoid HARM (Heat, Alcohol, Re-injury, and Massage) as this increases inflammation and swelling to the area which slows down the bodies healing process. Instead treat with pain relief medications, ice packs, and modify activities to reduce the stress to the lower back. Continue to participate in low-intensity activities and avoid bed rest, except during times of severe pain. Over time, increase the intensity and duration of the activity until back to your normal activities. Although it can be challenging to stay active while experiencing pain, being active can improve lower back pain over the long-term.
Having a regular core exercise routine can help prevent or manage your lower back pain. Strengthening the core muscles relieves back pain and can reduce your risk of further injury. It is important to then stretch the muscles to restore range of motion and prevent injury. Stretching after strengthening also helps to reduce muscle soreness and increase flexibility of the muscles. My favourite exercise program to provide individuals who are suffering from mechanical back pain is the Spine Conditioning Program. This program outlines how to stretch and strengthen the core muscles. I recommend for anyone looking to prevent lower back pain to incorporate these exercises 2-3 times per week into your usual exercise routine. If you are currently experiencing lower back pain, speak with your health care provider or kinesiologist before starting this exercise program.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamHealthTeam) for healthy living tips and information on upcoming programs and events in the area!
Resources
A Visual Guide to Low Back Pain. (n.d.). WebMD. https://www.webmd.com/back-pain/ss/slideshow-low-back-pain-overview
Exercising with Lower Back pain. Exercise is Medicine. https://www.exerciseismedicine.org/lower-back-pain/
Peloza, J., MD. (n.d.). Lower Back Pain Symptoms, Diagnosis, and Treatment. Spine-health. https://www.spine-health.com/conditions/lower-back-pain/lower-back-pain-symptoms-diagnosis-and-treatment
By Michelle Jacobs R.Kin, CSEP-CEP. Kincardine FHT
Lower back pain is one of the most common muscular injuries and almost everyone experiences it at some point in their life. The lower back (lumbar region of the spine) consists of interconnecting bones, joints, nerves, ligaments, and muscles that work together to support the weight of the upper body while providing mobility for movements such as bending and twisting. The nerves that pass through the lower back supply the sensation and power to muscles of the pelvis, legs, and feet. Considering how much is occurring in this area it is easy to see how an injury to any of these moving parts can really affect overall function.
The are many causes for lower back pain including being overweight, lack of exercise, pregnancy, stress, and smoking. However, the main cause is poor posture and lifting technique. When lifting items with poor posture and technique it is easy to overload and overstretch the back. This overload can cause damage to the muscles, ligaments, or the discs, which initiates the bodies inflammatory response. The symptoms felt can range from mild to severely debilitating depending on the underlying cause of the pain. Some symptoms experienced include pain that is dull or achy; stinging, burning pain that moves from the low back to the backs of the thighs, and sometimes to the feet (often caused by sciatica); muscle spasms and tightness in the low back, pelvis, or hips; pain that is worsened after prolonged sitting or standing; and difficulty standing up straight, walking, or going from standing to sitting.
Lower back pain can be acute where there is a sudden onset and only lasts a few days or weeks. The acute pain is the bodies normal response to injury or tissue damage. As the body heals the pain will gradually subside. Subacute low back pain is typically a muscle strain or joint pain caused by a mechanical injury and can last between 6 weeks and 3 months. Chronic low back pain lasts over 3 months, is severe, does not respond to initial treatments, and requires a thorough medical assessment to determine the cause.
No matter the cause initial treatment is always the same. Avoid HARM (Heat, Alcohol, Re-injury, and Massage) as this increases inflammation and swelling to the area which slows down the bodies healing process. Instead treat with pain relief medications, ice packs, and modify activities to reduce the stress to the lower back. Continue to participate in low-intensity activities and avoid bed rest, except during times of severe pain. Over time, increase the intensity and duration of the activity until back to your normal activities. Although it can be challenging to stay active while experiencing pain, being active can improve lower back pain over the long-term.
Having a regular core exercise routine can help prevent or manage your lower back pain. Strengthening the core muscles relieves back pain and can reduce your risk of further injury. It is important to then stretch the muscles to restore range of motion and prevent injury. Stretching after strengthening also helps to reduce muscle soreness and increase flexibility of the muscles. My favourite exercise program to provide individuals who are suffering from mechanical back pain is the Spine Conditioning Program. This program outlines how to stretch and strengthen the core muscles. I recommend for anyone looking to prevent lower back pain to incorporate these exercises 2-3 times per week into your usual exercise routine. If you are currently experiencing lower back pain, speak with your health care provider or kinesiologist before starting this exercise program.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (MintoMapletonFamHealthTeam) for healthy living tips and information on upcoming programs and events in the area!
Resources
A Visual Guide to Low Back Pain. (n.d.). WebMD. https://www.webmd.com/back-pain/ss/slideshow-low-back-pain-overview
Exercising with Lower Back pain. Exercise is Medicine. https://www.exerciseismedicine.org/lower-back-pain/
Peloza, J., MD. (n.d.). Lower Back Pain Symptoms, Diagnosis, and Treatment. Spine-health. https://www.spine-health.com/conditions/lower-back-pain/lower-back-pain-symptoms-diagnosis-and-treatment
November 2022 - Manage Menopause with Movement
By Holly DeVisser, RKin, Brockton and Area FHT
Menopause can be defined as the transitional period between the reproductive and non-reproductive phases of life in women. Some terminology that is sometimes used to describe the phases of the menopause transition include pre-menopause (when a woman has a regular menstrual cycle), perimenopause (beginning of menopause transition until 12 months after final menstrual cycle), and post-menopause (12 months after final menstrual cycle and beyond).
The menopause transition occurs at the average age of 51 but may begin earlier or later for some women. There are a variety of reasons why some women experience premature menopause (before age 40) including but not limited to chemotherapeutic drugs, radiation exposure, smoking, or surgeries impairing blood and nutrient supply to the ovaries. Surgeries that remove both ovaries typically result in abrupt menopause, regardless of the age of the individual.
Menopause typically begins with irregular menstrual cycles due to a dramatic drop in the hormone estrogen, which may or may not accompany a wide range of symptoms including mood swings, hot or cold flashes (or flushes), night sweats, poor sleep, fatigue, sore breasts, vaginal dryness, and the list goes on. Symptoms typically last between four and eight years but may be shorter or last longer for some. Estrogen assists with circulating blood and fluids throughout the body, therefore when it is declining or low (as it is during and post-menopause), it impacts the body’s ability to circulate oxygen and nutrients, which may increase the risk of certain conditions such as heart disease, stroke, cancer, or pelvic floor dysfunction.
Although we cannot control many of the changes which occur during menopause, we can control how we move our bodies during this time. Low- to moderate-intensity movement, or cardiovascular exercise (ex. walking, biking, swimming, dancing, etc.) increases circulation of fluids which can help to lower the risk of chronic conditions associated with menopause (ex. heart disease, stroke, weight gain, etc.) To gauge your effort during physical activity, you can use the “talk test” — meaning at this intensity, you should feel challenged but still be able to talk in complete sentences. This will ensure this movement is enhancing your health instead of over-stressing your body.
Sarcopenia (age-associated muscle loss) and osteopenia (age-associated bone loss) can be accelerated due to hormonal changes during the menopause transition which may lead to muscle weakness and/or osteoporosis. Strength training with weights, resistance bands, or body weight, combined with moderate- to high-impact movements (such as jogging, jumping rope, or jumping jacks) 2-3x/week for approximately 30 minutes, along with eating adequate amounts of protein can help to counteract and have even been shown to reverse these menopause-associated conditions.
Movement and exercise also play a role in hormone balance and can assist in symptom management including pain and fatigue reduction, as well as increasing energy and sleep quality during the menopause transition. It is also important to note that through menopause, you may need more rest and recovery time than you may have required in the past, therefore, modifications and adjustments to exercise and movement may be required. It is important not to overdo it with exercise during this time as recovery often takes longer, especially if sleep quality or quantity is reduced. On days when energy may be low, movement such as walking, or yoga may be more appropriate than lifting heavy weights or performing high-intensity or high-impact exercise.
Every menopause journey is unique therefore a variety of management strategies may be useful in reducing undesirable symptoms of menopause. Some women experience a relatively symptom-free transition, while others may need to use a variety of strategies or treatments to manage their transition. It can be helpful to check-in with your Physician, Nurse Practitioner or Naturopathic Doctor during this time if you are experiencing menopause symptoms to see if there is a treatment or management strategy that may work for you. Alternative treatment options such as Traditional Chinese Medicine, Acupuncture, Physiotherapy, Manual Osteopathy, or Chiropractic care may also be helpful in improving or reducing certain menopause symptoms. If you are pre-menopausal, it can be helpful to track your cycle and symptoms so you can be aware of when your body begins to experience changes. The menopause transition is not preventable, however, understanding your body, preparing, knowing where to go for help, and learning ways you can help yourself during this time can make the journey less daunting and more comfortable.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
By Holly DeVisser, RKin, Brockton and Area FHT
Menopause can be defined as the transitional period between the reproductive and non-reproductive phases of life in women. Some terminology that is sometimes used to describe the phases of the menopause transition include pre-menopause (when a woman has a regular menstrual cycle), perimenopause (beginning of menopause transition until 12 months after final menstrual cycle), and post-menopause (12 months after final menstrual cycle and beyond).
The menopause transition occurs at the average age of 51 but may begin earlier or later for some women. There are a variety of reasons why some women experience premature menopause (before age 40) including but not limited to chemotherapeutic drugs, radiation exposure, smoking, or surgeries impairing blood and nutrient supply to the ovaries. Surgeries that remove both ovaries typically result in abrupt menopause, regardless of the age of the individual.
Menopause typically begins with irregular menstrual cycles due to a dramatic drop in the hormone estrogen, which may or may not accompany a wide range of symptoms including mood swings, hot or cold flashes (or flushes), night sweats, poor sleep, fatigue, sore breasts, vaginal dryness, and the list goes on. Symptoms typically last between four and eight years but may be shorter or last longer for some. Estrogen assists with circulating blood and fluids throughout the body, therefore when it is declining or low (as it is during and post-menopause), it impacts the body’s ability to circulate oxygen and nutrients, which may increase the risk of certain conditions such as heart disease, stroke, cancer, or pelvic floor dysfunction.
Although we cannot control many of the changes which occur during menopause, we can control how we move our bodies during this time. Low- to moderate-intensity movement, or cardiovascular exercise (ex. walking, biking, swimming, dancing, etc.) increases circulation of fluids which can help to lower the risk of chronic conditions associated with menopause (ex. heart disease, stroke, weight gain, etc.) To gauge your effort during physical activity, you can use the “talk test” — meaning at this intensity, you should feel challenged but still be able to talk in complete sentences. This will ensure this movement is enhancing your health instead of over-stressing your body.
Sarcopenia (age-associated muscle loss) and osteopenia (age-associated bone loss) can be accelerated due to hormonal changes during the menopause transition which may lead to muscle weakness and/or osteoporosis. Strength training with weights, resistance bands, or body weight, combined with moderate- to high-impact movements (such as jogging, jumping rope, or jumping jacks) 2-3x/week for approximately 30 minutes, along with eating adequate amounts of protein can help to counteract and have even been shown to reverse these menopause-associated conditions.
Movement and exercise also play a role in hormone balance and can assist in symptom management including pain and fatigue reduction, as well as increasing energy and sleep quality during the menopause transition. It is also important to note that through menopause, you may need more rest and recovery time than you may have required in the past, therefore, modifications and adjustments to exercise and movement may be required. It is important not to overdo it with exercise during this time as recovery often takes longer, especially if sleep quality or quantity is reduced. On days when energy may be low, movement such as walking, or yoga may be more appropriate than lifting heavy weights or performing high-intensity or high-impact exercise.
Every menopause journey is unique therefore a variety of management strategies may be useful in reducing undesirable symptoms of menopause. Some women experience a relatively symptom-free transition, while others may need to use a variety of strategies or treatments to manage their transition. It can be helpful to check-in with your Physician, Nurse Practitioner or Naturopathic Doctor during this time if you are experiencing menopause symptoms to see if there is a treatment or management strategy that may work for you. Alternative treatment options such as Traditional Chinese Medicine, Acupuncture, Physiotherapy, Manual Osteopathy, or Chiropractic care may also be helpful in improving or reducing certain menopause symptoms. If you are pre-menopausal, it can be helpful to track your cycle and symptoms so you can be aware of when your body begins to experience changes. The menopause transition is not preventable, however, understanding your body, preparing, knowing where to go for help, and learning ways you can help yourself during this time can make the journey less daunting and more comfortable.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
October 2022 - Stand Out for Safety
By Nick Serafini, RKin., Upper Grand FHT
As usual, we find ourselves facing the end of the year already, questioning how we got here so quickly!? With that, the daylight is starting to shrink rapidly as we approach the day with the shortest amount of daylight. Many want to continue their exercise routines outside and for most, the daylight is practically gone by the time that we have an opportunity to finish the day plus life’s many obligations. If you choose to continue to exercise outside, please make sure that you stand out! Many drivers are still adjusting to the daylight shift and may not see you out there while you are exercising. Here’s a quick list of my essentials that you might find helpful on your outdoor adventures:
It may seem a little much but these few things can make a significant difference in making you stand out in the dark and keeping you safe!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team and ways to exercise safely, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
By Nick Serafini, RKin., Upper Grand FHT
As usual, we find ourselves facing the end of the year already, questioning how we got here so quickly!? With that, the daylight is starting to shrink rapidly as we approach the day with the shortest amount of daylight. Many want to continue their exercise routines outside and for most, the daylight is practically gone by the time that we have an opportunity to finish the day plus life’s many obligations. If you choose to continue to exercise outside, please make sure that you stand out! Many drivers are still adjusting to the daylight shift and may not see you out there while you are exercising. Here’s a quick list of my essentials that you might find helpful on your outdoor adventures:
- Reflective vests: They are inexpensive and effective. Brighter the better! They also do a great job of breaking the wind and letting your layers do their job.
- Headlamp: Yes, that’s right. But we’re not talking about the $3 ones. We’re talking about the ones you would want to rely on if you went camping. They are a great investment and you’d be really surprised at how handy they are around the house too. There are so many lighting options, there’s no way that you can be missed. Plus, they keep your hands free which is particularly convenient if you are walking dogs.
- Reflective accessories: This could be hats, gloves, shoes or tape. Moving extremities can also help assist individuals in vehicles to see you quicker due to the frequent movement.
- Don’t forget your pets! Think about reflective leashes and collars. Maybe even a light for their collar or better yet, a light up collar! Our wondering furry friends are even harder to see and can be blocked from sight by different objects.
- Additional safety tips include:
- Plan a shorter route that’s close to home and complete multiple laps.
- Tell someone where you’re going and how long you think you’ll be.
- Bring a cellphone if you own one. You might also want to share your location if your device is able to and you have a trusted loved one.
It may seem a little much but these few things can make a significant difference in making you stand out in the dark and keeping you safe!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team and ways to exercise safely, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
September 2022 - The importance of Self-Care
By Sandy Turner, RKin. Minto-Mapleton FHT
Have you been guilty of always putting the needs of others ahead of your own? Do you take the time to do the things you need to ensure your best health and well-being? It is time to talk about self-care and to give you some of the tools to include this in your life! Let’s start by defining self-care. The World Health organization suggests self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider”. It includes anything that supports you physically, emotionally, mentally, spiritually, socially and professionally.
Why is self-care important? There are many benefits associated with good self-care. First, you will notice many positive changes when you take time for yourself! When you take the time to practice self-care more consistently, it can help you to develop a much better relationship with yourself.
Self-care can mean different things to different people. It really boils down to taking the time to do something you enjoy and that is good for you! Many of us forget to prioritize our own needs over the needs of others, from time to time, such as our spouse or children or other family members. It is so important, as a caregiver, to ensure you are taking care of yourself so you will have the energy and stamina to care for others. The list of ideas for self-care is endless! Some ideas include taking time to read a book, visiting with a friend or it can be pampering yourself at the spa. Anything that comes to mind…get creative by making the time to do something just for YOU!
The benefits of self-care include reduced stress, anxiety and depression; improvements in concentration and energy; positive impacts on your physical health; more self-esteem. It can also lead to better relationships with others. Taking the time to invest in things that benefit your long-term health and well-being is time well spent. It is important to remember that self-care is not an excuse to lose control by gorging on junk foods or staying up all night or spending money unwisely. It is ok to do such things from time to time or in moderation. Take the time you need to relax, but do not go overboard or it can cause physical, emotional or mental harm in the long run, be sure to find the balance.
Self-care requires good boundaries as well. There are times when what you need and what another person requires contradict. It’s okay to put yourself first. Part of self-care means honoring what your needs are so that you don’t resent individuals afterward. If somebody asks you for something and you cannot give it to them, it is okay to set a boundary by saying no. You shouldn’t feel guilty about prioritizing your own health and well-being.
Not sure where to begin here are some ideas for practicing self-care based on the area of care mentioned earlier:
Emotionally: journal; reflecting on your health and wellness goals; practicing self compassion and talking to yourself as you would a friend; deep breathing
Physically: eat nutrient rich meals; go for a walk; stay hydrated; stretch your body; take a warm bath
Mentally: read; try a puzzle; visit a museum or gallery; talk to a friend or counsellor
Socially: set boundaries; lean on your support system; follow positive media; talk with a friend or loved one
Spiritually: meditate; spend time in nature; prayer;
Professional/Work: time management; take breaks; setting work boundaries; goal setting
Self-care doesn’t need to involve elaborate ideas or energy. It can begin with taking a few moments, here and there, to be more kind to yourself. Start thinking about what your body and mind might need. Once you have some ideas the next step is to plan the time to do those things!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
By Sandy Turner, RKin. Minto-Mapleton FHT
Have you been guilty of always putting the needs of others ahead of your own? Do you take the time to do the things you need to ensure your best health and well-being? It is time to talk about self-care and to give you some of the tools to include this in your life! Let’s start by defining self-care. The World Health organization suggests self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider”. It includes anything that supports you physically, emotionally, mentally, spiritually, socially and professionally.
Why is self-care important? There are many benefits associated with good self-care. First, you will notice many positive changes when you take time for yourself! When you take the time to practice self-care more consistently, it can help you to develop a much better relationship with yourself.
Self-care can mean different things to different people. It really boils down to taking the time to do something you enjoy and that is good for you! Many of us forget to prioritize our own needs over the needs of others, from time to time, such as our spouse or children or other family members. It is so important, as a caregiver, to ensure you are taking care of yourself so you will have the energy and stamina to care for others. The list of ideas for self-care is endless! Some ideas include taking time to read a book, visiting with a friend or it can be pampering yourself at the spa. Anything that comes to mind…get creative by making the time to do something just for YOU!
The benefits of self-care include reduced stress, anxiety and depression; improvements in concentration and energy; positive impacts on your physical health; more self-esteem. It can also lead to better relationships with others. Taking the time to invest in things that benefit your long-term health and well-being is time well spent. It is important to remember that self-care is not an excuse to lose control by gorging on junk foods or staying up all night or spending money unwisely. It is ok to do such things from time to time or in moderation. Take the time you need to relax, but do not go overboard or it can cause physical, emotional or mental harm in the long run, be sure to find the balance.
Self-care requires good boundaries as well. There are times when what you need and what another person requires contradict. It’s okay to put yourself first. Part of self-care means honoring what your needs are so that you don’t resent individuals afterward. If somebody asks you for something and you cannot give it to them, it is okay to set a boundary by saying no. You shouldn’t feel guilty about prioritizing your own health and well-being.
Not sure where to begin here are some ideas for practicing self-care based on the area of care mentioned earlier:
Emotionally: journal; reflecting on your health and wellness goals; practicing self compassion and talking to yourself as you would a friend; deep breathing
Physically: eat nutrient rich meals; go for a walk; stay hydrated; stretch your body; take a warm bath
Mentally: read; try a puzzle; visit a museum or gallery; talk to a friend or counsellor
Socially: set boundaries; lean on your support system; follow positive media; talk with a friend or loved one
Spiritually: meditate; spend time in nature; prayer;
Professional/Work: time management; take breaks; setting work boundaries; goal setting
Self-care doesn’t need to involve elaborate ideas or energy. It can begin with taking a few moments, here and there, to be more kind to yourself. Start thinking about what your body and mind might need. Once you have some ideas the next step is to plan the time to do those things!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
June 2022 - Best Time to Exercise
By Nick Serafini, R.Kin, Upper Grand FHT
As a Registered Kinesiologist, increasing exercise adherence is one of the most important elements to an exercise prescription. Working with individuals to create a routine that best fits into their day can be a challenging element however. There are so many factors that affect when we should exercise throughout the day. We often need to take into consideration work schedules, family schedules, hobbies/interests, travel and maybe other responsibilities like volunteer work or taking care of a loved one. All these things can take up a significant amount of time in a day, and then we are attempting to add something else into your already busy schedule? How can this be possible?! Ultimately, we need to allow for a ‘trial and error’ phase to see what works best. Usually to start, we are often asked, ‘What is the best time to exercise?’ or ‘What is the optimal time to exercise?’ This can be a very tricky question to answer! For all things related to health and exercise, we look to the research. But when it comes to the research on ‘Best time to exercise’, well, it’s still relatively inconclusive. As noted, there are so many factors that come into play here. Sometimes running through a Pro/Con list to figure out what might work best could be helpful. By no means is this a complete list, but here are some of the common considerations for exercise timing:
By Nick Serafini, R.Kin, Upper Grand FHT
As a Registered Kinesiologist, increasing exercise adherence is one of the most important elements to an exercise prescription. Working with individuals to create a routine that best fits into their day can be a challenging element however. There are so many factors that affect when we should exercise throughout the day. We often need to take into consideration work schedules, family schedules, hobbies/interests, travel and maybe other responsibilities like volunteer work or taking care of a loved one. All these things can take up a significant amount of time in a day, and then we are attempting to add something else into your already busy schedule? How can this be possible?! Ultimately, we need to allow for a ‘trial and error’ phase to see what works best. Usually to start, we are often asked, ‘What is the best time to exercise?’ or ‘What is the optimal time to exercise?’ This can be a very tricky question to answer! For all things related to health and exercise, we look to the research. But when it comes to the research on ‘Best time to exercise’, well, it’s still relatively inconclusive. As noted, there are so many factors that come into play here. Sometimes running through a Pro/Con list to figure out what might work best could be helpful. By no means is this a complete list, but here are some of the common considerations for exercise timing:
More often than not, I find myself recommending exercise in the morning to increase the likelihood of exercise adherence. If a particular morning doesn’t work out, then you have another opportunity in the evening. In the end, it is whatever works best for you! Regardless of the time that you choose, always make sure to tell someone where you are going, drink plenty of water (unless recommended otherwise), listen to your body and try to have fun!
If you are looking for some help to make regular exercise part of your daily routine, consider booking an appointment with a Kinesiologist at your local Family Health Team.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
If you are looking for some help to make regular exercise part of your daily routine, consider booking an appointment with a Kinesiologist at your local Family Health Team.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
May 2022 - Building Better Bones
By Holly Devisser, R.Kin, OCT, Brocton and Area FHT
The human body is comprised of 206 bones which make up the skeletal system. Bones are living tissues made of cells, collagen, protein and other molecules and minerals that provide structural support for the entire body. In addition to keeping us upright, the skeletal system uses and stores minerals (such as calcium, magnesium, and potassium), produces red and white blood cells and platelets, protects our vital organs, and tissues, and allows for movement at each joint. With the many roles that our skeletal system plays in our overall health, it is very important to keep our bones healthy at all stages of life.
Bones are comprised of cells that each have specific functions. Bone cells called Osteoclasts work to resorb or break down bone tissue. It may seem counterproductive that we have cells that break down our bone matrix, but they do this so other cells called Osteoblasts can do their jobs – which is to rebuild or remodel new bone tissue in the cavity that the Osteoclasts have created. Osteoclasts and Osteoblasts must function at a similar rate to ensure bone is not breaking down at a faster rate than the Osteoblasts can build bone matrix.
If the ‘destroyer’ cells are working to break down bone at a faster rate than the ‘builder’ cells can remodel bone, our bones can become less dense or less strong. This can lead to a disease called Osteoporosis which is one of the most common bone diseases, especially as we age. As we age, Osteoclasts may begin to work at a more rapid pace than Osteoblasts, therefore we can end up with more ‘holes’ in our bones causing them to be weaker or more porous. Osteoporosis is more common in women, especially after menopause, but it affects men too.
For many people, it is often unknown that they are living with Osteoporosis until they experience a fracture. Over 80% of all fractures in people 50+ are caused by Osteoporosis. The most common sites of osteoporotic fractures occur at the wrists, spine, shoulders, and hips. Fractures due to Osteoporosis are more common than heart attack, stroke and breast cancer combined.
Although we cannot stop or slow down the process of aging, we can make choices each day that can help to keep our bones healthy and strong which will help to reduce the likelihood of fractures or developing bone disease. What we put into our bodies is important when it comes to bone health. Putting adequate amounts of Water and eating a well balance diet which includes Protein and Calcium into our body is a good place to start. Calcium helps to build bone, but works optimally with adequate amounts of Vitamin D. In Canada, it can be difficult to get enough Vitamin D from the sun during the winter months, therefore it might be beneficial to take a Vitamin D supplement during the winter. In addition, excessive smoking, alcohol, caffeine, and salt can also negatively impact our bone health and may lead to bone disease.
How we move our bodies can also play a role in bone health. Research has shown that our bones get stronger and can maintain their strength when we perform weight bearing exercise such as walking, dancing, jogging, or running, for example. We are also less likely to experience a fall or fracture when we perform exercises that focus on improving or maintaining strength, posture, balance, and flexibility are all beneficial when it comes to bone and overall health.
Another lifestyle factor that can improve our bone health includes getting adequate amounts of sleep. The bone remodelling and repair process largely occurs when we are sleeping, therefore if we are not sleeping enough, our body may have a hard time producing and repairing bone matrix.
If you have questions about your bone health speak with your Healthcare Provider. If you are over 65, post-menopausal, or have recently had a fracture you may qualify for bone mineral density testing. For information on nutrition, recipes, exercise, medication, or to learn more about bone health, visit https://osteoporosis.ca.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
By Holly Devisser, R.Kin, OCT, Brocton and Area FHT
The human body is comprised of 206 bones which make up the skeletal system. Bones are living tissues made of cells, collagen, protein and other molecules and minerals that provide structural support for the entire body. In addition to keeping us upright, the skeletal system uses and stores minerals (such as calcium, magnesium, and potassium), produces red and white blood cells and platelets, protects our vital organs, and tissues, and allows for movement at each joint. With the many roles that our skeletal system plays in our overall health, it is very important to keep our bones healthy at all stages of life.
Bones are comprised of cells that each have specific functions. Bone cells called Osteoclasts work to resorb or break down bone tissue. It may seem counterproductive that we have cells that break down our bone matrix, but they do this so other cells called Osteoblasts can do their jobs – which is to rebuild or remodel new bone tissue in the cavity that the Osteoclasts have created. Osteoclasts and Osteoblasts must function at a similar rate to ensure bone is not breaking down at a faster rate than the Osteoblasts can build bone matrix.
If the ‘destroyer’ cells are working to break down bone at a faster rate than the ‘builder’ cells can remodel bone, our bones can become less dense or less strong. This can lead to a disease called Osteoporosis which is one of the most common bone diseases, especially as we age. As we age, Osteoclasts may begin to work at a more rapid pace than Osteoblasts, therefore we can end up with more ‘holes’ in our bones causing them to be weaker or more porous. Osteoporosis is more common in women, especially after menopause, but it affects men too.
For many people, it is often unknown that they are living with Osteoporosis until they experience a fracture. Over 80% of all fractures in people 50+ are caused by Osteoporosis. The most common sites of osteoporotic fractures occur at the wrists, spine, shoulders, and hips. Fractures due to Osteoporosis are more common than heart attack, stroke and breast cancer combined.
Although we cannot stop or slow down the process of aging, we can make choices each day that can help to keep our bones healthy and strong which will help to reduce the likelihood of fractures or developing bone disease. What we put into our bodies is important when it comes to bone health. Putting adequate amounts of Water and eating a well balance diet which includes Protein and Calcium into our body is a good place to start. Calcium helps to build bone, but works optimally with adequate amounts of Vitamin D. In Canada, it can be difficult to get enough Vitamin D from the sun during the winter months, therefore it might be beneficial to take a Vitamin D supplement during the winter. In addition, excessive smoking, alcohol, caffeine, and salt can also negatively impact our bone health and may lead to bone disease.
How we move our bodies can also play a role in bone health. Research has shown that our bones get stronger and can maintain their strength when we perform weight bearing exercise such as walking, dancing, jogging, or running, for example. We are also less likely to experience a fall or fracture when we perform exercises that focus on improving or maintaining strength, posture, balance, and flexibility are all beneficial when it comes to bone and overall health.
Another lifestyle factor that can improve our bone health includes getting adequate amounts of sleep. The bone remodelling and repair process largely occurs when we are sleeping, therefore if we are not sleeping enough, our body may have a hard time producing and repairing bone matrix.
If you have questions about your bone health speak with your Healthcare Provider. If you are over 65, post-menopausal, or have recently had a fracture you may qualify for bone mineral density testing. For information on nutrition, recipes, exercise, medication, or to learn more about bone health, visit https://osteoporosis.ca.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
April 2022 - Modifying Exercise - why is it important?
By Janine Adams, R.Kin, Kincardine FHT
We head to the gym and join a new class, or maybe hit up the free weights or machines for the first time. Maybe it’s not even the first time. We see what everyone else is doing, and we try and follow along. It’s not easy, but we don’t expect it to be either, so we keep on going. And then BAM, shooting pain, somewhere, anywhere, everywhere. How often has this happened to too many people? And then how often does it happen that those people don’t return out of fear of being injured or hurt again? I’m sure it’s way to often.
Understanding our bodies and knowing where our limitations are is key when starting and partaking in any form of activity and exercise. Safety is key! It is much better to try something at a very easy pace for the first time or two and see how our body responds in the 2 days afterwards. Trying to keep up with other’s often leads to poor or improper technique during the exercises, which can very quickly and easily lead to aches and pains and/or injury. Making sure to have a strong core and supporting our back, is important in preventing these potential problems.
Taking time to understand the exercise, what muscles we are supposed to be working and what muscles we are supposed to be feeling the movement in. Understanding the postures and positions that we should be in while performing the movement, and how to support our body. A properly executed but very small movement is much more beneficial then a poorly executed but larger movement.
On the left we have a well-executed hip extension, with a nice upright body, which is requiring the bum muscles to activate to pull the leg backwards. The second picture, the bum muscles are not working as the body is leaning forwards making it easier for the leg to move back without working to do so.
If you are unsure if you are doing things correctly, or you are not feeling the exercise in the correct place, please ask your coach/instructor, do some research, but please don’t just do what others are doing!
It’s much easier to progress if you don’t have to continue to recover from setbacks and injuries!
Do your movements in front of mirror to see how your body is moving!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
By Janine Adams, R.Kin, Kincardine FHT
We head to the gym and join a new class, or maybe hit up the free weights or machines for the first time. Maybe it’s not even the first time. We see what everyone else is doing, and we try and follow along. It’s not easy, but we don’t expect it to be either, so we keep on going. And then BAM, shooting pain, somewhere, anywhere, everywhere. How often has this happened to too many people? And then how often does it happen that those people don’t return out of fear of being injured or hurt again? I’m sure it’s way to often.
Understanding our bodies and knowing where our limitations are is key when starting and partaking in any form of activity and exercise. Safety is key! It is much better to try something at a very easy pace for the first time or two and see how our body responds in the 2 days afterwards. Trying to keep up with other’s often leads to poor or improper technique during the exercises, which can very quickly and easily lead to aches and pains and/or injury. Making sure to have a strong core and supporting our back, is important in preventing these potential problems.
Taking time to understand the exercise, what muscles we are supposed to be working and what muscles we are supposed to be feeling the movement in. Understanding the postures and positions that we should be in while performing the movement, and how to support our body. A properly executed but very small movement is much more beneficial then a poorly executed but larger movement.
On the left we have a well-executed hip extension, with a nice upright body, which is requiring the bum muscles to activate to pull the leg backwards. The second picture, the bum muscles are not working as the body is leaning forwards making it easier for the leg to move back without working to do so.
If you are unsure if you are doing things correctly, or you are not feeling the exercise in the correct place, please ask your coach/instructor, do some research, but please don’t just do what others are doing!
It’s much easier to progress if you don’t have to continue to recover from setbacks and injuries!
Do your movements in front of mirror to see how your body is moving!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
March 2022 - Day Five: "I'm talking about my best friend!" - Topic: the buddy system
By Nick Serafini, R.Kin, Upper Grand FHT
5.The Buddy System
Having a special someone, a family member, a friend or a neighbour nearby to rely on is something that we all may be lacking during these tough pandemic times. These individuals can be very helpful as we get older, develop an injury or have a worsening chronic issue. Having a ‘buddy’ around cannot only be helpful but increase our confidence and enjoyment in certain activities. Exercising on our own can be a challenging task and many often find a lack of adherence to exercise if there aren’t others around to motivate us. But a friend to exercise with can also help keep you safe, whether it’s spotting an object on the floor or catching you if you slip, they can also help motivate to push yourself safely. These individual could also help to give you a reminder to renew medications or attend an appointment with a health care profession, review your dietary intake, encourage you to drink more water or even give you opinions on how alter objects in your home to keep you safe. Some of these items can be very stressful on individuals and consume a lot of our time, so having someone else there to help us can greatly improve our quality of life. Just remember that you are not alone in this journey of life. Many individuals, health care professionals or not, are more than willing to help out!
By Nick Serafini, R.Kin, Upper Grand FHT
5.The Buddy System
Having a special someone, a family member, a friend or a neighbour nearby to rely on is something that we all may be lacking during these tough pandemic times. These individuals can be very helpful as we get older, develop an injury or have a worsening chronic issue. Having a ‘buddy’ around cannot only be helpful but increase our confidence and enjoyment in certain activities. Exercising on our own can be a challenging task and many often find a lack of adherence to exercise if there aren’t others around to motivate us. But a friend to exercise with can also help keep you safe, whether it’s spotting an object on the floor or catching you if you slip, they can also help motivate to push yourself safely. These individual could also help to give you a reminder to renew medications or attend an appointment with a health care profession, review your dietary intake, encourage you to drink more water or even give you opinions on how alter objects in your home to keep you safe. Some of these items can be very stressful on individuals and consume a lot of our time, so having someone else there to help us can greatly improve our quality of life. Just remember that you are not alone in this journey of life. Many individuals, health care professionals or not, are more than willing to help out!
March 2022 - Day Four...Sticks and stone may not break your bones with a balanced diet! Topic: Proper nutrition
By Nick Serafini, R.Kin, Upper Grand FHT
4.Strong Bones
Building strong bones is no easy feat! We are often racing against the clock. Strength based exercises can build stronger muscles which leads to stronger bones and joints. But that is only one factor in the equation. Our nutrition and life-long healthy diet, play an important role in making sure that we and consuming the proper nutrients to keep our bones healthy and strong. This is where your Registered Dietitian from your Family Health team can help! The topic of individuality has come up a few times in this series of blog posts, and it definitely applies to our bodies and nutrition. A Registered Dietitian can help create an individualized plan for you to ensure you are incorporating all the essential nutrients into your day-to-day meals. You may be doing somethings very well or need a few suggestions to ‘mix it up’. Nonetheless, this can be a challenging subject for many! Healthy foods don’t have to be boring and the right choices can go a long way in creating strong bones to prevent injuries or breaks in the case of a slip or fall.
March 2022 - Day Three: 'Becuase I'm Happy!" topic: Choosing the right footwear
By Nick Serafini, R.Kin, Upper Grand FHT
3.Happy Feet
Shoes! The things that often pile up and fill our closest. There are ones for special occasions, ones for running errands, ones that look nice but don’t fit the best and ones that are just too old. We often choose style over function when it comes to footwear but here’s an argument for spending the most time, and maybe money, on footwear to keep your feet happy. When it comes to our anatomy, were are all built differently. This can pose as a challenge for finding the right shoes for ourselves. We have may have narrow or wide feet, small or big feet, supinated, pronated or even flat feet! How do you choose which shoe is best for you!? This can be so stressful for many of us! That is why it is always best to consult a health care professional to guide you along the way. We may not realize it, but when we select improper footwear, it then starts to effect the alignment of our knees, hips, back, shoulders and neck; this can bring on a slew of new issues or injuries that can be easily avoided! And when it comes to winter weather, it might be worth it to invest in a pair of boots or shoes that will provide you grip and stability on slippery surfaces as well as keep your feet warm and dry.
By Nick Serafini, R.Kin, Upper Grand FHT
4.Strong Bones
Building strong bones is no easy feat! We are often racing against the clock. Strength based exercises can build stronger muscles which leads to stronger bones and joints. But that is only one factor in the equation. Our nutrition and life-long healthy diet, play an important role in making sure that we and consuming the proper nutrients to keep our bones healthy and strong. This is where your Registered Dietitian from your Family Health team can help! The topic of individuality has come up a few times in this series of blog posts, and it definitely applies to our bodies and nutrition. A Registered Dietitian can help create an individualized plan for you to ensure you are incorporating all the essential nutrients into your day-to-day meals. You may be doing somethings very well or need a few suggestions to ‘mix it up’. Nonetheless, this can be a challenging subject for many! Healthy foods don’t have to be boring and the right choices can go a long way in creating strong bones to prevent injuries or breaks in the case of a slip or fall.
March 2022 - Day Three: 'Becuase I'm Happy!" topic: Choosing the right footwear
By Nick Serafini, R.Kin, Upper Grand FHT
3.Happy Feet
Shoes! The things that often pile up and fill our closest. There are ones for special occasions, ones for running errands, ones that look nice but don’t fit the best and ones that are just too old. We often choose style over function when it comes to footwear but here’s an argument for spending the most time, and maybe money, on footwear to keep your feet happy. When it comes to our anatomy, were are all built differently. This can pose as a challenge for finding the right shoes for ourselves. We have may have narrow or wide feet, small or big feet, supinated, pronated or even flat feet! How do you choose which shoe is best for you!? This can be so stressful for many of us! That is why it is always best to consult a health care professional to guide you along the way. We may not realize it, but when we select improper footwear, it then starts to effect the alignment of our knees, hips, back, shoulders and neck; this can bring on a slew of new issues or injuries that can be easily avoided! And when it comes to winter weather, it might be worth it to invest in a pair of boots or shoes that will provide you grip and stability on slippery surfaces as well as keep your feet warm and dry.
March 2022 - Day two of five FB Posts to stay active....Eye can see clearly now... - Topic: visiting the Optometrist
By Nick Serafini, R.Kin, Upper Grand FHT
2. Visiting the Optometrist
Our vision, one of the most amazing functions of our human body. It plays an integral part of our day-to-day function and it is something that we often take for granted. Unfortunately, as we age, our vision changes or for some, we can develop visional impairments. This can drastically alter our independence, our activities of daily living and even our safety. As we touched on briefly in the previous post, our vision plays a significant factor in our balance and stability. If you have ever tried to close your eyes and perform a task or navigate a dark room in the middle of the night, the risks of falling or losing your balance drastically increase. We often overlook an opportunity to intervene, slow or even halt changes to our vision. This is where our friendly neighbourhood Optometrist can help! But understandably financial restrictions and accessibility to this resource can be reasons why many go many years without a check-up. But if possible, this is an important community resource that can go the distance in prolonging our independence and reducing injuries.
By Nick Serafini, R.Kin, Upper Grand FHT
2. Visiting the Optometrist
Our vision, one of the most amazing functions of our human body. It plays an integral part of our day-to-day function and it is something that we often take for granted. Unfortunately, as we age, our vision changes or for some, we can develop visional impairments. This can drastically alter our independence, our activities of daily living and even our safety. As we touched on briefly in the previous post, our vision plays a significant factor in our balance and stability. If you have ever tried to close your eyes and perform a task or navigate a dark room in the middle of the night, the risks of falling or losing your balance drastically increase. We often overlook an opportunity to intervene, slow or even halt changes to our vision. This is where our friendly neighbourhood Optometrist can help! But understandably financial restrictions and accessibility to this resource can be reasons why many go many years without a check-up. But if possible, this is an important community resource that can go the distance in prolonging our independence and reducing injuries.
March 2022 - Day one of five FB Posts to stay active....Every Step you take - Topic: exercise and balance
By Nick Serafini, R.Kin, Upper Grand FHT
1. Challenge Yourself
It all starts here. Exercise can be one of the most integral components to increasing our lifespan, improving our quality of life and prolonging our independence. Unfortunately, for the majority of the population, exercise is usually something that comes after an injury or procedure. It’s often not until then do we understand the importance of staying physically active. The consensus is often that we don’t have the time or energy to for exercise, and that it’s too hard or too painful. But there’s always the one component of our physical fitness that suffers the most as we age, and that is our balance and stability. It’s something that we can all work on! Whether it’s the icy surfaces in the snowy winter or a slightly raised side walk in the summer, our balance can be easily tested. Improving our balance and stability often requires very little movement or equipment, and can be completed behind a chair or even at the kitchen sink. When performing exercises to improve your balance, please make sure that you have a support nearby because day-to-day, our balance can greatly vary. Initially, with support, try a heal raise by pushing up on your big toes, or stand on one leg and complete a toe tap off to the other side. Standing on one leg, with the other leg slightly off the ground will test anyone’s balance, and a partial squat can strengthen many of our major muscle groups. Mastering some of these exercises already? Closing your eyes for a moment can make it feel like you are trying these exercises for the first time. So try to squeeze in a few exercises here and there to challenge your balance. But as always, it’s best to consult a health care professional (like a Registered Kinesiologist) to ensure you are completing the appropriate exercise safely. Ultimately though, a little can go a long way!
By Nick Serafini, R.Kin, Upper Grand FHT
1. Challenge Yourself
It all starts here. Exercise can be one of the most integral components to increasing our lifespan, improving our quality of life and prolonging our independence. Unfortunately, for the majority of the population, exercise is usually something that comes after an injury or procedure. It’s often not until then do we understand the importance of staying physically active. The consensus is often that we don’t have the time or energy to for exercise, and that it’s too hard or too painful. But there’s always the one component of our physical fitness that suffers the most as we age, and that is our balance and stability. It’s something that we can all work on! Whether it’s the icy surfaces in the snowy winter or a slightly raised side walk in the summer, our balance can be easily tested. Improving our balance and stability often requires very little movement or equipment, and can be completed behind a chair or even at the kitchen sink. When performing exercises to improve your balance, please make sure that you have a support nearby because day-to-day, our balance can greatly vary. Initially, with support, try a heal raise by pushing up on your big toes, or stand on one leg and complete a toe tap off to the other side. Standing on one leg, with the other leg slightly off the ground will test anyone’s balance, and a partial squat can strengthen many of our major muscle groups. Mastering some of these exercises already? Closing your eyes for a moment can make it feel like you are trying these exercises for the first time. So try to squeeze in a few exercises here and there to challenge your balance. But as always, it’s best to consult a health care professional (like a Registered Kinesiologist) to ensure you are completing the appropriate exercise safely. Ultimately though, a little can go a long way!
March 2022 - Stretch - it will feel good!
By Sandy Turner, R.Kin, Minto-Mapleton FHT
Many of us have a hard time fitting in exercise into our daily routine even though we know the importance of it. For those of us that do regular exercise, many will often leave out stretching exercises. So why is stretching off the radar? For most of us it is because we think we don’t have the time. Or perhaps, we think we are moving well.
Most of us understand that stretching will help our range of motion and can reduce our risk of injury…but there are many other benefits, with the most important being it feels GOOD! Stretching will also improve our ability to be active and overall move better. It can increase blood flow to the muscle and help our muscles work more effectively. It will help to reduce any aches we may feel after a workout or after activity that you haven’t done in a while. Stretching can also help with our posture and keep our bodies in better alignment.
The most important things to know about stretching is when and how to do it properly and effectively. While we can’t necessarily stretch too often, we can overstretch a muscle when we are doing it incorrectly. Let’s review when we should stretch. Stretching is meant to reward muscles for the work we have put them through. Often this would be after a workout or bout of exercise. But it should also include after a long day of spring cleaning, for example, or after doing an activity we haven’t done in a while, or after noting a feeling of heaviness or tiredness in our legs. This is our body’s way of saying “we need stretched”. Stretching can also be done before activity, but you may hurt yourself if you are trying to stretch a cold muscle. When using stretching as part of a warm up, be sure to prepare your muscles first with some light walking or marching on the spot.
Next, let’s focus on how stretching should be done. Stretching should always be balanced…what we do for one side of the body, we should do for the other. We may only notice tightness on one side, but it is still important to stretch both our arms or legs, for instance. We may have been compensating for one side and over using the other side. Sometimes muscle tightness isn’t felt until you stretch the muscle to find out.
Don’t forget about referred pain that may occur from muscle soreness. Be sure to concentrate on the muscles above and below the area of concern. For example, if the knee is tight or stiff, be sure to include the front and back of the thigh and the calf muscles when stretching. If it’s the shoulder, then add neck and arm stretches as well.
Avoid bouncing when stretching. Bouncing can injure your muscle and actually cause more muscle tightness. Focus on holding your stretch. Remember to breath, as this will encourage your body to relax and ease tension in the muscles. Hold the stretch for up to 30 seconds. In problem areas, you may need to hold for up to 60 seconds.
Gentle tension is what you want to feel when stretching, never pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch. The tension release in muscles can often be noticed even after a single stretch of a muscle. You may notice that it becomes easier to move into the stretch or that you are able to lean into the stretch a bit more with the second stretch of the same muscle. This is a result of the first stretch releasing some of the tension. This sensation may not last too long if your muscles have been tight for some time, however. Trust your body, if it felt better after stretching, then focus on including stretching in as a daily or at least a few times a week to benefit. You could even consider stretching two to three times a day for up to two weeks initially to help keep the muscles feeling good and ready to move.
Be consistent. If the stretching helped you to feel better, then you need to include this regularly to keep feeling better. Your body will often ‘tell’ you when you need to stretch. When it does…stretch! A good rule of thumb is stretch after exercise or when you notice your ability to move isn’t as good as it should be. A five-to-10-minute stretching routine done two to three times a week can be all it takes to keep you moving and grooving!
While you can stretch anytime, anywhere…proper technique is the key to do more good than harm! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
By Sandy Turner, R.Kin, Minto-Mapleton FHT
Many of us have a hard time fitting in exercise into our daily routine even though we know the importance of it. For those of us that do regular exercise, many will often leave out stretching exercises. So why is stretching off the radar? For most of us it is because we think we don’t have the time. Or perhaps, we think we are moving well.
Most of us understand that stretching will help our range of motion and can reduce our risk of injury…but there are many other benefits, with the most important being it feels GOOD! Stretching will also improve our ability to be active and overall move better. It can increase blood flow to the muscle and help our muscles work more effectively. It will help to reduce any aches we may feel after a workout or after activity that you haven’t done in a while. Stretching can also help with our posture and keep our bodies in better alignment.
The most important things to know about stretching is when and how to do it properly and effectively. While we can’t necessarily stretch too often, we can overstretch a muscle when we are doing it incorrectly. Let’s review when we should stretch. Stretching is meant to reward muscles for the work we have put them through. Often this would be after a workout or bout of exercise. But it should also include after a long day of spring cleaning, for example, or after doing an activity we haven’t done in a while, or after noting a feeling of heaviness or tiredness in our legs. This is our body’s way of saying “we need stretched”. Stretching can also be done before activity, but you may hurt yourself if you are trying to stretch a cold muscle. When using stretching as part of a warm up, be sure to prepare your muscles first with some light walking or marching on the spot.
Next, let’s focus on how stretching should be done. Stretching should always be balanced…what we do for one side of the body, we should do for the other. We may only notice tightness on one side, but it is still important to stretch both our arms or legs, for instance. We may have been compensating for one side and over using the other side. Sometimes muscle tightness isn’t felt until you stretch the muscle to find out.
Don’t forget about referred pain that may occur from muscle soreness. Be sure to concentrate on the muscles above and below the area of concern. For example, if the knee is tight or stiff, be sure to include the front and back of the thigh and the calf muscles when stretching. If it’s the shoulder, then add neck and arm stretches as well.
Avoid bouncing when stretching. Bouncing can injure your muscle and actually cause more muscle tightness. Focus on holding your stretch. Remember to breath, as this will encourage your body to relax and ease tension in the muscles. Hold the stretch for up to 30 seconds. In problem areas, you may need to hold for up to 60 seconds.
Gentle tension is what you want to feel when stretching, never pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch. The tension release in muscles can often be noticed even after a single stretch of a muscle. You may notice that it becomes easier to move into the stretch or that you are able to lean into the stretch a bit more with the second stretch of the same muscle. This is a result of the first stretch releasing some of the tension. This sensation may not last too long if your muscles have been tight for some time, however. Trust your body, if it felt better after stretching, then focus on including stretching in as a daily or at least a few times a week to benefit. You could even consider stretching two to three times a day for up to two weeks initially to help keep the muscles feeling good and ready to move.
Be consistent. If the stretching helped you to feel better, then you need to include this regularly to keep feeling better. Your body will often ‘tell’ you when you need to stretch. When it does…stretch! A good rule of thumb is stretch after exercise or when you notice your ability to move isn’t as good as it should be. A five-to-10-minute stretching routine done two to three times a week can be all it takes to keep you moving and grooving!
While you can stretch anytime, anywhere…proper technique is the key to do more good than harm! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
February 2022 - No skis? Just poles?! – An overview of the benefits of pole walking
Nick Serafini, R.Kin, Upper Grand Family Health Team
You may have seen them out there and wondered why are they just using just poles? But for those who are walking with poles, commonly referred to as ‘Nordic Walking’, they may be a step ahead in terms gaining more benefits while participating in their exercise. There has been many research articles over the years to support these benefits so let’s explore what they are!
The first benefit that we will explore is confidence. Yes, that’s correct. For many, the fear of falling can be more than enough to prevent them from doing any exercise at all! And without exercise, our overall health as well as our quality of life decreases. These two components are arguably the most vital to our longevity. Plus, a little can go a long way!
Next, we can actually increase the amount of energy that we are utilizing during our walk. Because we are now incorporating our upper body, this means that there are more moving parts, which increases the demand for energy to be used. Think about how much tougher it may have been to use an elliptical versus a treadmill barring any musculoskeletal issues or injuries. The use of poles actively engaged the upper body to propel the person forward during walking, resulting in higher activation of the upper body musculature, and it increases cardiovascular metabolism compared with walking without poles at the same walking speed.
So, regardless which speed you are travelling at or the terrain that you are on, there are marked improvements to our health. Studies have shown an increase in cardiovascular function (how well the heart and lungs work together) and benefıcial effects on several relevant parameters such as resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption, and quality of life in a wide range of diseases.
Using poles can actually make your activities feel easier also. A research article showed that the use of poles in Nordic Walking increased physiological responses at a given speed but decreased the RPE (Rate of Perceived Exertion) in comparison with the normal walk uphill. Rate of Perceived Exertion is a commonly used scale to compare how you feel when exercising at any given time; the lower the number, the easier the activity feels. This can help you monitor your progress week to week, month to month.
In conclusion, there is research to define the additional benefits of using poles for walks. If you are going to spend the time to exercise, why not get the most out of it? There is an abundance of options out there covering a wide range of price points, so there is no reason not to get yourself (or gift) a pair! And with telescopic or collapsible poles, they can be easily stored away for spontaneous adventures. Finally, considering that the situation we are still in, why not take advantage of the beautiful landscapes our communities have to offer!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Nick Serafini, R.Kin, Upper Grand Family Health Team
You may have seen them out there and wondered why are they just using just poles? But for those who are walking with poles, commonly referred to as ‘Nordic Walking’, they may be a step ahead in terms gaining more benefits while participating in their exercise. There has been many research articles over the years to support these benefits so let’s explore what they are!
The first benefit that we will explore is confidence. Yes, that’s correct. For many, the fear of falling can be more than enough to prevent them from doing any exercise at all! And without exercise, our overall health as well as our quality of life decreases. These two components are arguably the most vital to our longevity. Plus, a little can go a long way!
Next, we can actually increase the amount of energy that we are utilizing during our walk. Because we are now incorporating our upper body, this means that there are more moving parts, which increases the demand for energy to be used. Think about how much tougher it may have been to use an elliptical versus a treadmill barring any musculoskeletal issues or injuries. The use of poles actively engaged the upper body to propel the person forward during walking, resulting in higher activation of the upper body musculature, and it increases cardiovascular metabolism compared with walking without poles at the same walking speed.
So, regardless which speed you are travelling at or the terrain that you are on, there are marked improvements to our health. Studies have shown an increase in cardiovascular function (how well the heart and lungs work together) and benefıcial effects on several relevant parameters such as resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption, and quality of life in a wide range of diseases.
Using poles can actually make your activities feel easier also. A research article showed that the use of poles in Nordic Walking increased physiological responses at a given speed but decreased the RPE (Rate of Perceived Exertion) in comparison with the normal walk uphill. Rate of Perceived Exertion is a commonly used scale to compare how you feel when exercising at any given time; the lower the number, the easier the activity feels. This can help you monitor your progress week to week, month to month.
In conclusion, there is research to define the additional benefits of using poles for walks. If you are going to spend the time to exercise, why not get the most out of it? There is an abundance of options out there covering a wide range of price points, so there is no reason not to get yourself (or gift) a pair! And with telescopic or collapsible poles, they can be easily stored away for spontaneous adventures. Finally, considering that the situation we are still in, why not take advantage of the beautiful landscapes our communities have to offer!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
January 2022
Water as Medicine? - The Benefits of Staying Hydrated
By Holly DeVisser, Registered Kinesiologist - Brockton and Area Family Health Team
Water is an essential and arguably the most important nutrient that the human body requires, and the benefits of drinking enough of it are immense. More than half of the human body is comprised of water and most cells in the body require it, therefore if there is not enough water coming into the body then organs and tissues may not be able to function optimally. Water aids with digestion and organ function, helps transport nutrients throughout the body, helps to support immune function, regulates temperature, and helps to rid the body of waste through urine, perspiration, and bowel movements. Water also protects our spinal cord and other sensitive tissues, assists with healing and repairing tissues, and cushions and lubricates joints.
Water is essential for healing and repairing tissues in the body. When a muscle gets used or injured, it goes through a repair process. The cells which are responsible for this repair process (myofibroblasts) are made up of 80% water, therefore there needs to be enough water available so these cells can function and do their jobs. Cartilage is another thirsty tissue which is comprised of 60% water and helps cushion bones at each joint. Synovial fluid is a substance that lubricates our joints, reduces friction, absorbs shock, and delivers oxygen and nutrients to local tissues within the joint space. Water can help to make synovial fluid less thick, which allows for more mobility and range of motion within the joint. Muscles, bones, cartilage, and tissues function optimally when they are saturated in fluid and heal better with the presences of water. When there is not enough fluid surrounding these tissues, one may find themselves dealing with inflammation, pain, or muscle cramping.
Our bodies are intelligent and prioritize our most vital tissues by distributing fluids to organs first so they can function to keep our body alive. If we are only putting enough water in our bodies for basic organ function, we may be depriving other cells and tissues of the water that is required for optimal function. Staying well hydrated can also help to make blood less thick which may help to lower our risk of cardiovascular disease.
Our bodies regulate the amount of water and holds onto what it needs and gets rid of any excess. Some of the signs to look for that may indicate dehydration include yellow or dark yellow urine, strong-smelling urine, muscle cramping (aka Charlie-horses), constipation, dry skin, dry mouth or feeling thirsty. If urine is very light yellow then you are likely well-hydrated, but if not, then there is no better time to grab a glass and fill it up!
If you are not a fan of water or don’t enjoy the taste, there are other ways that you can ensure you are hydrating adequately. Drinking herbal teas, adding different flavours or ice to water can be great ways to change the taste or make it more enjoyable. Fresh fruit or vegetable slices (cucumber, lemon, lime, orange, strawberry, pineapple, etc.) can be added for flavour and may even encourage you to drink more of it! Try to always keep a water bottle with you and refill it throughout the day and choose water at mealtimes as it can assist with digestion. In Canada we are extremely lucky to have a vast supply of fresh water, so please, go ahead and enjoy this free, natural medicine that can help improve your health in so many ways!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
Water as Medicine? - The Benefits of Staying Hydrated
By Holly DeVisser, Registered Kinesiologist - Brockton and Area Family Health Team
Water is an essential and arguably the most important nutrient that the human body requires, and the benefits of drinking enough of it are immense. More than half of the human body is comprised of water and most cells in the body require it, therefore if there is not enough water coming into the body then organs and tissues may not be able to function optimally. Water aids with digestion and organ function, helps transport nutrients throughout the body, helps to support immune function, regulates temperature, and helps to rid the body of waste through urine, perspiration, and bowel movements. Water also protects our spinal cord and other sensitive tissues, assists with healing and repairing tissues, and cushions and lubricates joints.
Water is essential for healing and repairing tissues in the body. When a muscle gets used or injured, it goes through a repair process. The cells which are responsible for this repair process (myofibroblasts) are made up of 80% water, therefore there needs to be enough water available so these cells can function and do their jobs. Cartilage is another thirsty tissue which is comprised of 60% water and helps cushion bones at each joint. Synovial fluid is a substance that lubricates our joints, reduces friction, absorbs shock, and delivers oxygen and nutrients to local tissues within the joint space. Water can help to make synovial fluid less thick, which allows for more mobility and range of motion within the joint. Muscles, bones, cartilage, and tissues function optimally when they are saturated in fluid and heal better with the presences of water. When there is not enough fluid surrounding these tissues, one may find themselves dealing with inflammation, pain, or muscle cramping.
Our bodies are intelligent and prioritize our most vital tissues by distributing fluids to organs first so they can function to keep our body alive. If we are only putting enough water in our bodies for basic organ function, we may be depriving other cells and tissues of the water that is required for optimal function. Staying well hydrated can also help to make blood less thick which may help to lower our risk of cardiovascular disease.
Our bodies regulate the amount of water and holds onto what it needs and gets rid of any excess. Some of the signs to look for that may indicate dehydration include yellow or dark yellow urine, strong-smelling urine, muscle cramping (aka Charlie-horses), constipation, dry skin, dry mouth or feeling thirsty. If urine is very light yellow then you are likely well-hydrated, but if not, then there is no better time to grab a glass and fill it up!
If you are not a fan of water or don’t enjoy the taste, there are other ways that you can ensure you are hydrating adequately. Drinking herbal teas, adding different flavours or ice to water can be great ways to change the taste or make it more enjoyable. Fresh fruit or vegetable slices (cucumber, lemon, lime, orange, strawberry, pineapple, etc.) can be added for flavour and may even encourage you to drink more of it! Try to always keep a water bottle with you and refill it throughout the day and choose water at mealtimes as it can assist with digestion. In Canada we are extremely lucky to have a vast supply of fresh water, so please, go ahead and enjoy this free, natural medicine that can help improve your health in so many ways!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
December 2021 - Diaphragmatic Breathing...Quite possibly the greatest change you can make for your own health. By Janine Adams, R.Kin. Kincardine FHT
Our diaphragm is our primary respiratory muscle. As the diaphragm contracts, it draws air into our lungs – making it a very important muscle, as we need it to survive each day! When we use proper breathing techniques it has many positive impacts on our body which include: helps to pump the cerebrospinal fluid; massages our internal organs; affects digestive motility and lymph flow; affects immunity, nutrient and waste exchange; regulates pH balance which affects the hormonal system, in turn affecting the emotional-cognitive balance. You can think of breathing as a master regulator of the human condition!!
In order for the above listed functions to happen, we must be breathing properly, using the diaphragm, making diaphragmatic breathing a foundational movement of our day!!! Unfortunately, due to many stressors in our environments and today’s society – diaphragmatic breathing isn’t happening as much as it should be. Any kind of mental, emotional or physical stress can shut down the functionality of the diaphragm, if it is not managed well.
Our body has 2 nervous systems. The first one is the sympathetic nervous system. This is the fight or flight mode. In this system our body is concerned with ‘saving our life,’ so in that process it shuts down diaphragmatic breathing and pools all bodily resources for our survival. The second system is the parasympathetic nervous system, also known as the rest and digest mode. In this system, with diaphragmatic breathing our body can perform its functions of rest and digest to help balance our well-being. Both systems can’t be on at the same time – that’s like pushing the gas pedal and the brake pedal at the same time.
The stress response of the sympathetic nervous system and shutting down our diaphragm has no long-term effects AS LONG AS it is followed by periods in the parasympathetic nervous system. The alternating presence of both systems is key to the development of a healthy human mind-body. Alternating between the systems is key. Unfortunately, because of so many stressors we tend to be in our sympathetic more than our parasympathetic making that balance between the systems uneven. Our modern society impacts us in many ways. Too much busy-ness! Too much worry! Too much information coming at us constantly! Not enough mind clearing activities!
Flatliners - refers to the type of people who need coffee (or other stimulants) in order to feel alive in the morning (therefore fatigued), but who then also have difficulty falling asleep at night (can’t turn the mind off). When too many stressors accumulate our sympathetic nervous system becomes in a ‘constant on’ state, turning into a ‘chronic on’ – creating a flat lined experience. We are lacking a strong sympathetic rise in the morning, and parasympathetic fall at the end of the day.
Utilizing the diaphragm during breathing is of utmost importance to help destress. Strengthening the diaphragm is invaluable in our lives. Diaphragmatic breathing also impacts: increases in nutrients and decreases in toxins; managing fat-burning pathways and decreasing sugar cravings.
Practice Diaphragmatic Breathing:
The more we do it, it will become natural and we won’t have to think about it – retraining the brain and body to the way it was meant to work! Take a time to reap the many benefits of good diaphragmatic breathing!
Our diaphragm is our primary respiratory muscle. As the diaphragm contracts, it draws air into our lungs – making it a very important muscle, as we need it to survive each day! When we use proper breathing techniques it has many positive impacts on our body which include: helps to pump the cerebrospinal fluid; massages our internal organs; affects digestive motility and lymph flow; affects immunity, nutrient and waste exchange; regulates pH balance which affects the hormonal system, in turn affecting the emotional-cognitive balance. You can think of breathing as a master regulator of the human condition!!
In order for the above listed functions to happen, we must be breathing properly, using the diaphragm, making diaphragmatic breathing a foundational movement of our day!!! Unfortunately, due to many stressors in our environments and today’s society – diaphragmatic breathing isn’t happening as much as it should be. Any kind of mental, emotional or physical stress can shut down the functionality of the diaphragm, if it is not managed well.
Our body has 2 nervous systems. The first one is the sympathetic nervous system. This is the fight or flight mode. In this system our body is concerned with ‘saving our life,’ so in that process it shuts down diaphragmatic breathing and pools all bodily resources for our survival. The second system is the parasympathetic nervous system, also known as the rest and digest mode. In this system, with diaphragmatic breathing our body can perform its functions of rest and digest to help balance our well-being. Both systems can’t be on at the same time – that’s like pushing the gas pedal and the brake pedal at the same time.
The stress response of the sympathetic nervous system and shutting down our diaphragm has no long-term effects AS LONG AS it is followed by periods in the parasympathetic nervous system. The alternating presence of both systems is key to the development of a healthy human mind-body. Alternating between the systems is key. Unfortunately, because of so many stressors we tend to be in our sympathetic more than our parasympathetic making that balance between the systems uneven. Our modern society impacts us in many ways. Too much busy-ness! Too much worry! Too much information coming at us constantly! Not enough mind clearing activities!
Flatliners - refers to the type of people who need coffee (or other stimulants) in order to feel alive in the morning (therefore fatigued), but who then also have difficulty falling asleep at night (can’t turn the mind off). When too many stressors accumulate our sympathetic nervous system becomes in a ‘constant on’ state, turning into a ‘chronic on’ – creating a flat lined experience. We are lacking a strong sympathetic rise in the morning, and parasympathetic fall at the end of the day.
Utilizing the diaphragm during breathing is of utmost importance to help destress. Strengthening the diaphragm is invaluable in our lives. Diaphragmatic breathing also impacts: increases in nutrients and decreases in toxins; managing fat-burning pathways and decreasing sugar cravings.
Practice Diaphragmatic Breathing:
- Placing one hand on your belly, and one hand on your ribs/side
- Inhale to feel expansion into your hands (belly moves out)
- Exhale and feel the diaphragm relax (belly moves in)
- Repeat!
- Start with doing it for a few minutes a couple times a day!
The more we do it, it will become natural and we won’t have to think about it – retraining the brain and body to the way it was meant to work! Take a time to reap the many benefits of good diaphragmatic breathing!
November 2021 - Motivation...it's in YOU. By Sandy Turner, R.Kin. Minto-Mapleton FHT
Exercise…for some this word brings a smile to their faces, to others, it may even seem like a bad word! Although it is well known there are numerous benefits that come with regular exercise, putting it into everyday practice is a whole other ball game! For some, you may not realize that you could feel and move better than you do right now! You go about your day thinking you feel pretty good. You are able to do your job and have few body aches. But…is there room for improvement? How do you know what you are capable of and how much better you could feel if you don’t challenge yourself to find out? The good news is small changes can make a big difference, especially if you can consistently keep it up. Trust the knowledge you have gained over the years and make a list of things that you could, should and would do to optimize your health. Ideas can be anything YOU want to do such as: drinking water, quitting smoking, taking medication regularly, stress management, healthy eating, moderating alcohol consumption, exercise and others.
The next step would be to choose one or perhaps two things from this list to create an action plan. Action plans are great tools to focus your planning to realistic actionable steps over the coming week. For example, drinking water can be elaborated to drinking one 8-oz glass with lunch and dinner meals, Sunday through Thursday.
The gut test is another important step. This will help to ensure you are not biting off more that you can chew, so to speak. Ask yourself, how confident am I that I will complete my action plan this week? Confidence can be rated on a scale from 0, not confident to 10, totally confident. If you are not at 7 or higher, then, go back and tweak your action plan. Consider lessening how much (time, distance or amount) or how often (times per week) to increase your confidence to at least 7.
Monitor your progress with the plan over the week, keeping a diary may be helpful. Assess how you did at week’s end and repeat by planning again for the following week. These action plans are your creation, meaning you have the liberty to adjust and modify them. Looking ahead in your schedule will help you successfully plan the time for your actions to fit into your routine. This will alleviate the realization part way thru the week of not having enough time and that you should have implemented things earlier in the week, for example.
Finally, it is ok to challenge the thoughts in your head. You know, the one’s that support putting off activities that you want to do for your health….like exercise. Now that you know the importance of realistic goals that won’t overwhelm you and tracking your progress, let’s list a few other ideas to keep motivation high, allowing you to stick with your exercise plans.
Delete guilt…you are not perfect; you will miss a day or two and you it’s important to accept this. It will allow you to be better prepared to deal with any setbacks.
Focus on YOU…there will always be someone faster, more flexible or fit. This is not a competition, you are training for life, and a healthier life. Focus on your goals, your workout and stay in the moment.
Accountability…find a cheering squad. Tell a close friend or family member about your goals and ask them to check in with you to see how it’s going from time to time.
Choose activities you ENJOY…it is much nicer to do something you like and find fun! Changing it up a bit will help lessen the risk of your workouts becoming stale.
Break it up…on busy days, look for 10 min breaks you can add in quick workouts like a brisk walk or mini strength workout with stairs, squats and crunches, for example.
Pay attention…notice how you feel afterwards. Do you notice any overall changes in your body or mood from being more active? If so, use this as motivation to fit in your next workout. These changes will only last if you keep doing what you’ve been doing.
Finally, be kind to yourself. Consider what activity or exercise you did last week when deciding on how much to do this week. Only increase with small steps toward your fitness goals, this will be a much more rewarding journey than trying to change EVERYTHING overnight.
If you have further questions or concerns, consider an appointment with a registered Kinesiologist at your local Family Health Team.
Exercise…for some this word brings a smile to their faces, to others, it may even seem like a bad word! Although it is well known there are numerous benefits that come with regular exercise, putting it into everyday practice is a whole other ball game! For some, you may not realize that you could feel and move better than you do right now! You go about your day thinking you feel pretty good. You are able to do your job and have few body aches. But…is there room for improvement? How do you know what you are capable of and how much better you could feel if you don’t challenge yourself to find out? The good news is small changes can make a big difference, especially if you can consistently keep it up. Trust the knowledge you have gained over the years and make a list of things that you could, should and would do to optimize your health. Ideas can be anything YOU want to do such as: drinking water, quitting smoking, taking medication regularly, stress management, healthy eating, moderating alcohol consumption, exercise and others.
The next step would be to choose one or perhaps two things from this list to create an action plan. Action plans are great tools to focus your planning to realistic actionable steps over the coming week. For example, drinking water can be elaborated to drinking one 8-oz glass with lunch and dinner meals, Sunday through Thursday.
The gut test is another important step. This will help to ensure you are not biting off more that you can chew, so to speak. Ask yourself, how confident am I that I will complete my action plan this week? Confidence can be rated on a scale from 0, not confident to 10, totally confident. If you are not at 7 or higher, then, go back and tweak your action plan. Consider lessening how much (time, distance or amount) or how often (times per week) to increase your confidence to at least 7.
Monitor your progress with the plan over the week, keeping a diary may be helpful. Assess how you did at week’s end and repeat by planning again for the following week. These action plans are your creation, meaning you have the liberty to adjust and modify them. Looking ahead in your schedule will help you successfully plan the time for your actions to fit into your routine. This will alleviate the realization part way thru the week of not having enough time and that you should have implemented things earlier in the week, for example.
Finally, it is ok to challenge the thoughts in your head. You know, the one’s that support putting off activities that you want to do for your health….like exercise. Now that you know the importance of realistic goals that won’t overwhelm you and tracking your progress, let’s list a few other ideas to keep motivation high, allowing you to stick with your exercise plans.
Delete guilt…you are not perfect; you will miss a day or two and you it’s important to accept this. It will allow you to be better prepared to deal with any setbacks.
Focus on YOU…there will always be someone faster, more flexible or fit. This is not a competition, you are training for life, and a healthier life. Focus on your goals, your workout and stay in the moment.
Accountability…find a cheering squad. Tell a close friend or family member about your goals and ask them to check in with you to see how it’s going from time to time.
Choose activities you ENJOY…it is much nicer to do something you like and find fun! Changing it up a bit will help lessen the risk of your workouts becoming stale.
Break it up…on busy days, look for 10 min breaks you can add in quick workouts like a brisk walk or mini strength workout with stairs, squats and crunches, for example.
Pay attention…notice how you feel afterwards. Do you notice any overall changes in your body or mood from being more active? If so, use this as motivation to fit in your next workout. These changes will only last if you keep doing what you’ve been doing.
Finally, be kind to yourself. Consider what activity or exercise you did last week when deciding on how much to do this week. Only increase with small steps toward your fitness goals, this will be a much more rewarding journey than trying to change EVERYTHING overnight.
If you have further questions or concerns, consider an appointment with a registered Kinesiologist at your local Family Health Team.
October 2021 - Gut Health and improving your Microbiome. By Heather Longeway, R.Kin. Upper Grand FHT
There has been a lot of talk about “gut health” lately, but what does that
really mean? Why is this important? And how can we achieve a healthy gut?
Simply put, all food consumed gets broken down to enter the
bloodstream from the gut to be delivered as nutrients throughout our bodies.
This is only possible with a healthy digestive system, as a healthy gut will be able to absorb more essential nutrients. Someone with a gut disorder can still absorb nutrients, but it might be less efficient.
A healthy gut contains good bacteria that fight infectious agents like bad bacteria, viruses and fungi. A healthy gut can also increase communication with the brain through various nerves and hormones, which help to maintain general health and well-being.
Often times, the gut, or “microbiome” is referred to as the “second brain” as it is comprised of living bacteria which influences everything from digestion to immunity. Did you know that up to 70% of our immune system is located in our gut?
The gut microbiome refers to all microbes within the intestine, basically acting as another organ, critical to one’s overall health. The microbiome consists of trillions of bacteria, fungi and viruses that reside in the human body. It plays a major role on your metabolism, body weight, and susceptibility to illness, appetite and mood.
So now we understand what gut health is and why it is important, but how can we take control of our digestive system to nourish a healthy microbiome? The following is a brief list of gut-supporting foods to consider in your day to day diet.
According to research, the richer and more diverse the community of gut microbes are, the lower your risk of disease and allergies. By making strategic lifestyle and dietary changes, you can positively support the microbes in your gut, and gift your body a much-needed wellness foundation moving onward.
Resources:
https://www.mindbodygreen.com/articles/better-gut-health-with-these-simple-practices
https://www.healthline.com/nutrition/gut-microbiome-and-health
https://theconversation.com/gut-health-does-exercise-change-your-microbiome-140003
There has been a lot of talk about “gut health” lately, but what does that
really mean? Why is this important? And how can we achieve a healthy gut?
Simply put, all food consumed gets broken down to enter the
bloodstream from the gut to be delivered as nutrients throughout our bodies.
This is only possible with a healthy digestive system, as a healthy gut will be able to absorb more essential nutrients. Someone with a gut disorder can still absorb nutrients, but it might be less efficient.
A healthy gut contains good bacteria that fight infectious agents like bad bacteria, viruses and fungi. A healthy gut can also increase communication with the brain through various nerves and hormones, which help to maintain general health and well-being.
Often times, the gut, or “microbiome” is referred to as the “second brain” as it is comprised of living bacteria which influences everything from digestion to immunity. Did you know that up to 70% of our immune system is located in our gut?
The gut microbiome refers to all microbes within the intestine, basically acting as another organ, critical to one’s overall health. The microbiome consists of trillions of bacteria, fungi and viruses that reside in the human body. It plays a major role on your metabolism, body weight, and susceptibility to illness, appetite and mood.
So now we understand what gut health is and why it is important, but how can we take control of our digestive system to nourish a healthy microbiome? The following is a brief list of gut-supporting foods to consider in your day to day diet.
- Healthy Fats – Fat helps you absorb fat-soluble nutrients like vitamin A, D, E and K. Try fish, avocado, extra-virgin olive oil, seeds and nuts.
- Fibre – Women should aim for 25g per day and men aim for 38g per day. Vegetables, fruits, whole grains and beans are excellent sources. Spread your fibre intake out throughout the day.
- Digestive teas – such as peppermint, fennel, ginger, turmeric, or a blend of those can help manage digestive discomfort.
- Probiotics – fermented foods like kimchi, yogurt, sauerkraut, miso and kefir.
- Prebiotics – Apples, artichokes, bananas, cocoa, chicory
- Polyphenol-rich Foods – dark fruits like berries, chia seeds, flax seed, olives
According to research, the richer and more diverse the community of gut microbes are, the lower your risk of disease and allergies. By making strategic lifestyle and dietary changes, you can positively support the microbes in your gut, and gift your body a much-needed wellness foundation moving onward.
Resources:
https://www.mindbodygreen.com/articles/better-gut-health-with-these-simple-practices
https://www.healthline.com/nutrition/gut-microbiome-and-health
https://theconversation.com/gut-health-does-exercise-change-your-microbiome-140003
September 2021 - Pelvic Floor Health. By: Holly Devisser, R.Kin., Brockton and Area FHT
Have you ever been worried to cough, sneeze or laugh because you might leak urine?? You are NOT alone! In fact, statistics show that 1 in 4 women, and 1 in 9 men are incontinent in Canada. These statistical numbers increase with age, and incontinence happens to be the number one reason for nursing home admission. The good news is that information about the pelvic floor and how it functions is evolving daily, and there are plenty of things that can help improve symptoms that may not include surgery!
First off, let’s talk about what the pelvic floor is and how it functions. The pelvic floor is a group of muscles, nerves, tendons, blood vessels and connective tissue that are interwoven together within the pelvis. Our pelvic floor muscles create a sling of support from the pubic bone at the front of the pelvis, to the tailbone at the back, and span out to both sides of the pelvis at the ischial tuberosities (sits bones). These muscles form the base of a group of muscles called the ‘core’ and work synergistically together with the respiratory diaphragm (our breathing muscle), spinal muscles, and our deep abdominal (tummy) muscles.
Now that we know where our pelvic floor muscles are located, let’s dive into what they do and how they work. The pelvic floor muscles provide support and stability to the spine and pelvis, help to keep our pelvic organs (bladder, rectum, and uterus) in place, and help control urination and bowel movements. These muscles also function as a sump-pump by assisting with lymphatic drainage and blood flow, and they also play a role in sexual function and can contribute to pleasure or pain in both men and women. These muscles have a big job to do and if one or more of our core or pelvic floor muscles are not functioning optimally they may not be able to do their job properly, which can lead to a variety of symptoms or discomfort.
Some of the signs that your core or pelvic floor muscles may not be functioning optimally include:
All humans have a pelvic floor therefore everyone has the potential to develop pelvic floor problems at some point in life. However, there are some factors and characteristics that can increase the risk of developing pelvic floor problems including: pregnancy, childbirth, obstetrical trauma, menopause, gynecological surgeries (for example: hysterectomies), prostate surgeries in men, and elite athletes (for example: gymnasts, runners, etc). Other factors that may increase the risk of developing pelvic floor problems include frequent heavy lifting, frequent constipation or straining on the toilet, chronic coughing, obesity, trauma to the pelvis (for example: falls or injuries) or a history of ongoing low back pain. It is important to note that none of these risk factors automatically suggest that you are living with a pelvic floor problem, however if you have one or more of these risk factors along with one or more symptoms, it may be a sign that your pelvic floor is not functioning optimally.
If you are living with a pelvic floor problem, know that there are many treatments and strategies that can help alleviate your symptoms or discomfort. Pelvic floor muscle training can be a highly effective way to improve function and range of motion of your core and pelvic floor muscles and can help reduce symptoms related to pelvic floor dysfunction. Pelvic Health Physiotherapists can assess the function of your core and pelvic floor muscles, provide education, treatment, exercises, and strategies which can improve pelvic floor problems. If you are unable to see a Pelvic Health Physiotherapist speak with your Healthcare Provider or a Registered Kinesiologist for education, recommended strategies and exercises that can help improve your symptoms.
To find a Pelvic Health Physiotherapist near you in Canada:
To learn more about pelvic floor health here are some online resources and articles:
If you have further questions or concerns, regarding your pelvic floor health feel free to reach out by email to hdevisser@bafht.com
Have you ever been worried to cough, sneeze or laugh because you might leak urine?? You are NOT alone! In fact, statistics show that 1 in 4 women, and 1 in 9 men are incontinent in Canada. These statistical numbers increase with age, and incontinence happens to be the number one reason for nursing home admission. The good news is that information about the pelvic floor and how it functions is evolving daily, and there are plenty of things that can help improve symptoms that may not include surgery!
First off, let’s talk about what the pelvic floor is and how it functions. The pelvic floor is a group of muscles, nerves, tendons, blood vessels and connective tissue that are interwoven together within the pelvis. Our pelvic floor muscles create a sling of support from the pubic bone at the front of the pelvis, to the tailbone at the back, and span out to both sides of the pelvis at the ischial tuberosities (sits bones). These muscles form the base of a group of muscles called the ‘core’ and work synergistically together with the respiratory diaphragm (our breathing muscle), spinal muscles, and our deep abdominal (tummy) muscles.
Now that we know where our pelvic floor muscles are located, let’s dive into what they do and how they work. The pelvic floor muscles provide support and stability to the spine and pelvis, help to keep our pelvic organs (bladder, rectum, and uterus) in place, and help control urination and bowel movements. These muscles also function as a sump-pump by assisting with lymphatic drainage and blood flow, and they also play a role in sexual function and can contribute to pleasure or pain in both men and women. These muscles have a big job to do and if one or more of our core or pelvic floor muscles are not functioning optimally they may not be able to do their job properly, which can lead to a variety of symptoms or discomfort.
Some of the signs that your core or pelvic floor muscles may not be functioning optimally include:
- accidentally leaking urine when you laugh, cough, sneeze or exercise
- accidental loss of faeces or wind
- rushing to get to the toilet and not always making it in time
- needing to use the toilet frequently
- difficulty fully emptying bladder or bowels
- pelvic pain
- pain during intercourse
- prolapse (may be felt as pressure, heaviness or as though something is falling out of vagina or anus)
All humans have a pelvic floor therefore everyone has the potential to develop pelvic floor problems at some point in life. However, there are some factors and characteristics that can increase the risk of developing pelvic floor problems including: pregnancy, childbirth, obstetrical trauma, menopause, gynecological surgeries (for example: hysterectomies), prostate surgeries in men, and elite athletes (for example: gymnasts, runners, etc). Other factors that may increase the risk of developing pelvic floor problems include frequent heavy lifting, frequent constipation or straining on the toilet, chronic coughing, obesity, trauma to the pelvis (for example: falls or injuries) or a history of ongoing low back pain. It is important to note that none of these risk factors automatically suggest that you are living with a pelvic floor problem, however if you have one or more of these risk factors along with one or more symptoms, it may be a sign that your pelvic floor is not functioning optimally.
If you are living with a pelvic floor problem, know that there are many treatments and strategies that can help alleviate your symptoms or discomfort. Pelvic floor muscle training can be a highly effective way to improve function and range of motion of your core and pelvic floor muscles and can help reduce symptoms related to pelvic floor dysfunction. Pelvic Health Physiotherapists can assess the function of your core and pelvic floor muscles, provide education, treatment, exercises, and strategies which can improve pelvic floor problems. If you are unable to see a Pelvic Health Physiotherapist speak with your Healthcare Provider or a Registered Kinesiologist for education, recommended strategies and exercises that can help improve your symptoms.
To find a Pelvic Health Physiotherapist near you in Canada:
To learn more about pelvic floor health here are some online resources and articles:
- Pelvic Floor First: www.pelvicfloorfirst.org.au
- Pelvic Guru: https://pelvicguru.com/category/pelvic-exercises/
- Pelvic Health Solutions: www.pelvichealthsolutions.ca
- Vagina Coach: https://www.vaginacoach.com
- Girls Gone Strong: www.girlsgonestrong.com
If you have further questions or concerns, regarding your pelvic floor health feel free to reach out by email to hdevisser@bafht.com
August 2021 - Exercising safely in the heat. By: Michelle Jacobs R.Kin, CSEP-CEP, Kincardine FHT
Summer is in full swing and so is the heat! As we spend as much time soaking in this beautiful weather there are a few safety things to consider. Especially as it relates to being physically active in the heat. Exercising in the heat can increase our risk of having a heat related illness which can start as a mild symptom but quickly become life threatening. Knowing the signs and symptoms can help ensure you get the proper treatment.
The mildest symptom are heat cramps, sometimes called exercise-associated muscle cramps. This is when you experience painful muscle contractions while exercising. The affected muscles may feel firm to the touch, and you may feel muscle pain or spasms. At this point your body temperature may by normal. Treatment involves stretching the muscle and starting to rehydrate with water.
Heat syncope is a feeling of light-headedness or fainting caused by high temperatures. This often occurs after standing for a long period of time; or standing quickly after sitting for a long period of time. When the feeling of light-headedness or fainting occurs immediately after exercising it is referred to as exercise-associated collapse. The most common time for this to happen is if you stop running and stand after a race or long run. Treatment for these conditions is to drink fluids such as water or a sports drink to rehydrate. Move to a cooler place, and place cool, wet towels or ice packs on your neck, forehead and under your arms to help lower your body temperature. If possible, have someone stay with you who can help monitor your condition.
The most severe conditions are heat exhaustion followed by heatstroke. Heat exhaustion occurs when your body temperature rises as high as 104 F (40C), and you may experience symptoms such as nausea, vomiting, weakness, headache, fainting, sweating and cold, clammy skin. If left untreated, heat exhaustion can lead to heatstroke. Heatstroke happens when your body temperature is greater than 104F (40 C) and is a life-threatening emergency condition. Your skin may be dry from lack of sweat, or it may be moist. The simple treatments may no longer be enough, and it is important to get medical treatment.
I am not saying avoid spending any time exercising outdoors. There are some simple steps you can take to make sure your time outside is safe. First check the Heat Safety Index. When the temperature and humidity are in the SAFE zone, go ahead and exercise as normal outdoors. If the temperature and humidity fall into the ALERT zone this is when you want to SLOW your exercise pace outdoors. However, when the temperature and humidity fall in the DANGER or EMERGENCY zone it is not safe to exercise outdoors and changing to an indoor activity is recommended.
Other simple tips to enjoy the outdoors are to aim to exercise in the morning or the evening when the temperature is typically cooler. Dress for the weather by wearing lightweight, light-coloured, and loose-fitting clothing. If you are on medications know the side effects as heat can impact how your body responds to them. Lastly drink plenty of fluids to stay hydrated. Men are recommended that they get 15.5 cups (3.7liters) of fluids a day and women are recommended to get 11.5 cups (2.7 liters) of fluids a day.
Following these tips and knowing the signs and symptoms of heat related illnesses will help you to enjoy a great summer filled with outdoors activities!
Stay active and safe! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
Summer is in full swing and so is the heat! As we spend as much time soaking in this beautiful weather there are a few safety things to consider. Especially as it relates to being physically active in the heat. Exercising in the heat can increase our risk of having a heat related illness which can start as a mild symptom but quickly become life threatening. Knowing the signs and symptoms can help ensure you get the proper treatment.
The mildest symptom are heat cramps, sometimes called exercise-associated muscle cramps. This is when you experience painful muscle contractions while exercising. The affected muscles may feel firm to the touch, and you may feel muscle pain or spasms. At this point your body temperature may by normal. Treatment involves stretching the muscle and starting to rehydrate with water.
Heat syncope is a feeling of light-headedness or fainting caused by high temperatures. This often occurs after standing for a long period of time; or standing quickly after sitting for a long period of time. When the feeling of light-headedness or fainting occurs immediately after exercising it is referred to as exercise-associated collapse. The most common time for this to happen is if you stop running and stand after a race or long run. Treatment for these conditions is to drink fluids such as water or a sports drink to rehydrate. Move to a cooler place, and place cool, wet towels or ice packs on your neck, forehead and under your arms to help lower your body temperature. If possible, have someone stay with you who can help monitor your condition.
The most severe conditions are heat exhaustion followed by heatstroke. Heat exhaustion occurs when your body temperature rises as high as 104 F (40C), and you may experience symptoms such as nausea, vomiting, weakness, headache, fainting, sweating and cold, clammy skin. If left untreated, heat exhaustion can lead to heatstroke. Heatstroke happens when your body temperature is greater than 104F (40 C) and is a life-threatening emergency condition. Your skin may be dry from lack of sweat, or it may be moist. The simple treatments may no longer be enough, and it is important to get medical treatment.
I am not saying avoid spending any time exercising outdoors. There are some simple steps you can take to make sure your time outside is safe. First check the Heat Safety Index. When the temperature and humidity are in the SAFE zone, go ahead and exercise as normal outdoors. If the temperature and humidity fall into the ALERT zone this is when you want to SLOW your exercise pace outdoors. However, when the temperature and humidity fall in the DANGER or EMERGENCY zone it is not safe to exercise outdoors and changing to an indoor activity is recommended.
Other simple tips to enjoy the outdoors are to aim to exercise in the morning or the evening when the temperature is typically cooler. Dress for the weather by wearing lightweight, light-coloured, and loose-fitting clothing. If you are on medications know the side effects as heat can impact how your body responds to them. Lastly drink plenty of fluids to stay hydrated. Men are recommended that they get 15.5 cups (3.7liters) of fluids a day and women are recommended to get 11.5 cups (2.7 liters) of fluids a day.
Following these tips and knowing the signs and symptoms of heat related illnesses will help you to enjoy a great summer filled with outdoors activities!
Stay active and safe! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
July 2021 - Take a Hike and get a complimentary Forest Bath! By Sandy Turner, R. Kinesiologist, MMFHT
It seems as though nature is GOOD for you! Science has been investigating the positive effects of forest bathing for some time. Japanese medicine has been using forest bathing as an integral part of preventative health care and healing since the 1980’s. What is forest bathing, or forest therapy? Simply, it’s spending time and connecting to nature through your senses of taste, sight, smell, hearing and touch. It will quickly lift your mood.
How long has it been since you just listened to the sounds of nature? A babbling brook, calls of an oriole, chirps from a chipmunk? What about the scent of a lady slipper or wild rose? The majestic beauty of a full-grown sugar maple? To fully immerse in your bath, you must ‘unplugging’ from phones, tablets and computers.
The primary benefit of diving into your forest bath are to reduce cortisol levels in your body. Cortisol is the body’s stress hormone. We all can use a bit of stress reduction and forest bathing can be a very effective way of reducing stress. When your body is exposed to elevated cortisol levels as a result of stress in your life, for prolonged periods of time and stressors don’t allow time for the body to regulate back to normal in between, then you may be suffering from chronic stress. Chronic stress and consistently elevated cortisol levels can lead to anxiety, depression, heart disease, weight gain, and memory and concentration impairment. If this is happening to you, work on finding ways to lower stress levels regularly to balance your health, such as exercise or a forest bath!
So, if a mood lift or lower stress levels weren’t enough to get you outside and hug a tree, perhaps the influence a forest bath can have on the strength of your immune system might! Additional research shows stress hormones negatively affect your body’s defense mechanism, the immune system. When forest bathing, your body gets a boost in levels of natural killer cells which help the body fight against disease because your cortisol levels have decreased. Your body is better able to fight against bad cells with reduced stress levels.
It seems as though forest air contains a crucial ingredient, not often found in “urban air” that enhances this process. Inhaling the oils released by trees, which are the natural defense mechanism of trees, is another way to boost your immune system. It’s like nature’s diffuser at work for you and all you need to do is go out there and INHALE. Then EXHALE. Then REPEAT!
Still not convinced…what if your hike through the woods could be done at a leisurely pace to still reap these benefits? Well, it can, just being in nature shows positive effects on mood and stress levels. Although, your heart won’t get as much benefit as it would have if you chose a more purposeful pace. If you are wanting a bit of both forest bathing and a cardio workout, plan on including a trail through the bush on your next walk!
How can you add in forest bathing into your schedule? Explore and find nature near you. Don’t look too far, it could be a group of trees in your neighborhood or a nearby park. Once you are completely surrounded by nature take some time to notice your surroundings with all of your senses. This is easier if you close your eyes. Notice the smells, sounds and feels of your surroundings. Can you hear birds or other animals, feel the breeze on your face? That’s it, you are bathing in nature! Now, try to stay in the moment and enjoy exploring with all your senses for a period of time.
If you don’t live near a forest, try a bare foot walk through the grass. The negative charge of the earth’s surface has a great effect on our bodies, even perhaps acting as an anti-oxidant!
Get out and explore nature this summer. Your body will thank you, in more ways than you know! To find out more about forest bathing, click here.
It seems as though nature is GOOD for you! Science has been investigating the positive effects of forest bathing for some time. Japanese medicine has been using forest bathing as an integral part of preventative health care and healing since the 1980’s. What is forest bathing, or forest therapy? Simply, it’s spending time and connecting to nature through your senses of taste, sight, smell, hearing and touch. It will quickly lift your mood.
How long has it been since you just listened to the sounds of nature? A babbling brook, calls of an oriole, chirps from a chipmunk? What about the scent of a lady slipper or wild rose? The majestic beauty of a full-grown sugar maple? To fully immerse in your bath, you must ‘unplugging’ from phones, tablets and computers.
The primary benefit of diving into your forest bath are to reduce cortisol levels in your body. Cortisol is the body’s stress hormone. We all can use a bit of stress reduction and forest bathing can be a very effective way of reducing stress. When your body is exposed to elevated cortisol levels as a result of stress in your life, for prolonged periods of time and stressors don’t allow time for the body to regulate back to normal in between, then you may be suffering from chronic stress. Chronic stress and consistently elevated cortisol levels can lead to anxiety, depression, heart disease, weight gain, and memory and concentration impairment. If this is happening to you, work on finding ways to lower stress levels regularly to balance your health, such as exercise or a forest bath!
So, if a mood lift or lower stress levels weren’t enough to get you outside and hug a tree, perhaps the influence a forest bath can have on the strength of your immune system might! Additional research shows stress hormones negatively affect your body’s defense mechanism, the immune system. When forest bathing, your body gets a boost in levels of natural killer cells which help the body fight against disease because your cortisol levels have decreased. Your body is better able to fight against bad cells with reduced stress levels.
It seems as though forest air contains a crucial ingredient, not often found in “urban air” that enhances this process. Inhaling the oils released by trees, which are the natural defense mechanism of trees, is another way to boost your immune system. It’s like nature’s diffuser at work for you and all you need to do is go out there and INHALE. Then EXHALE. Then REPEAT!
Still not convinced…what if your hike through the woods could be done at a leisurely pace to still reap these benefits? Well, it can, just being in nature shows positive effects on mood and stress levels. Although, your heart won’t get as much benefit as it would have if you chose a more purposeful pace. If you are wanting a bit of both forest bathing and a cardio workout, plan on including a trail through the bush on your next walk!
How can you add in forest bathing into your schedule? Explore and find nature near you. Don’t look too far, it could be a group of trees in your neighborhood or a nearby park. Once you are completely surrounded by nature take some time to notice your surroundings with all of your senses. This is easier if you close your eyes. Notice the smells, sounds and feels of your surroundings. Can you hear birds or other animals, feel the breeze on your face? That’s it, you are bathing in nature! Now, try to stay in the moment and enjoy exploring with all your senses for a period of time.
If you don’t live near a forest, try a bare foot walk through the grass. The negative charge of the earth’s surface has a great effect on our bodies, even perhaps acting as an anti-oxidant!
Get out and explore nature this summer. Your body will thank you, in more ways than you know! To find out more about forest bathing, click here.
June 2021 - Put a SPRING in your Step! By The Safe Communities Falls Prevention Team (WC)
Aging is a part of life and one that includes many great experiences, special moments with family and friends, opportunities to travel and learn new skills. These all require a good level of energy and one way to increase your energy is by increasing your activity level!
We have all heard this so many times that it can seem tiresome; but not as tiresome as no longer having the energy to do the things you enjoy. Fatigue, joint pain and poor balance along with an increased risk of falls are just a few of the side effects of a sedentary lifestyle. All of these can be improved by exercise!
Aging is a part of life and one that includes many great experiences, special moments with family and friends, opportunities to travel and learn new skills. These all require a good level of energy and one way to increase your energy is by increasing your activity level!
We have all heard this so many times that it can seem tiresome; but not as tiresome as no longer having the energy to do the things you enjoy. Fatigue, joint pain and poor balance along with an increased risk of falls are just a few of the side effects of a sedentary lifestyle. All of these can be improved by exercise!
Just ask Lynn Kraemer an older adult living in Centre Wellington who connected with Jena Docking at the Upper Grand Family Health Team after a heart issue in October of 2020. “I began my 3 month “Rehab Program” twenty-five weeks later, I am still following my program. I have come to realize that a heart healthy fitness program doesn’t just last for three months…it’s a life-time commitment…to myself! I have always loved walking, but I have now learned how to walk in a way that is more beneficial to keeping my heart healthy.” Lynn has noticed a significant decrease in her aches and pains and getting down to play at her grandchildren’s level is not a challenge. “Thirty weeks ago, my stamina was very low, I now feel more energized all the time”.
Similar comments were echoed by a client of Sandy Turner at the Minto-Mapleton Family Health Team. Loryne Kimmie expresses that “exercise classes have helped strengthen my muscles and loosen stiff joints. I have learned better ways to move so that pain can be eliminated or at least, reduced. The staff have been very encouraging and the group setting, for me, is definitely a motivator.” Loryne completed the 8-week exercise and education program for hip and knee osteoarthritis. She learned proper technique of 9 neuromuscular strengthening exercises to help manage her joint pain. She continues a home-based program of these exercises 2-3 times a week to maintain her progress.
David Dougherty shared that he has been attending the VON SMART zoom class for seniors for five months now. He enjoys the options of having low, moderate and high intensity levels of classes to tailor to all fitness levels. “I am 76 and I participate in the low impact class, it suits me the best, it helps me exercise all my muscles and joints and improves my breathing”. David has noticed another benefit from exercising “being shut in due to COVID-19 restrictions, the zoom classes get me up off of the couch, I have lost 10 lbs instead of gaining 10! The instructors are very well trained and always explain what muscles the different exercises are helping.”
Engaging in activities such as strength training or a brisk walk are excellent ways to not only achieve some of the recommended 150 minutes of moderate-to-vigorous physical activity per week, but also to improve balance, core strength and stability, which are 3 game changers for preventing falls.
Falls remain the leading cause of injury-related hospitalizations among older adults living in Canada. In fact, between 20% and 30% of older adults fall each year!
Check out the Safe Communities exercise booklet that outlines specific exercises to target balance, core strength and stability. In fact, starting June 5th the local Safe Communities Falls Prevention committee is launching an 8-week activity contest called “Put a Spring in your Step” which encourages you to start moving and record your activity for a chance to win a prize! Review the ad in this edition of the paper for additional details. Follow your local Seniors’ Centre for Excellence, VON and Family Health Teams (Mount Forest; Minto-Mapleton; Upper Grand) on Facebook for more information and updates on the contest.
Falls remain the leading cause of injury-related hospitalizations among older adults living in Canada. In fact, between 20% and 30% of older adults fall each year!
Check out the Safe Communities exercise booklet that outlines specific exercises to target balance, core strength and stability. In fact, starting June 5th the local Safe Communities Falls Prevention committee is launching an 8-week activity contest called “Put a Spring in your Step” which encourages you to start moving and record your activity for a chance to win a prize! Review the ad in this edition of the paper for additional details. Follow your local Seniors’ Centre for Excellence, VON and Family Health Teams (Mount Forest; Minto-Mapleton; Upper Grand) on Facebook for more information and updates on the contest.
May 2021 - Hypertension Awareness Month By Jena Docking, RKin, Upper Grand FHT
Have you been told you have hypertension and wondered what that means?
Hypertension is the medical term for high blood pressure and for the month of May, we are spreading awareness.
Over 7.2 million Canadians have hypertension, and 7.5 million more have high blood pressure that will lead to hypertension without preventative action.
It is important to know what your blood pressure number is but most importantly, understanding what each number means.
Blood pressure is measured with two numbers:
The higher the systolic or diastolic blood pressure, and the longer it stays high, the greater the potential damage to the blood vessels.
Your blood pressure should be less than 140/90 mmHg
Low Risk Moderate Risk Elevated risk
Less than 120/80 mmHg 121/80 to 139/89 mmHg More than 140/90 mmHg
If you have diabetes, you are more likely to have high blood pressure and you should aim for a blood pressure less than 130/80 mmHg.
Now that you know what hypertension means and what numbers you should aim for, now let’s look at what you can do to manage your blood pressure.
1. Eat a healthy diet
How much salt is too much?
Milligram (mg) of salt per serving % of salt per serving
Too Much >360 ≥15%
Watch Out 121-360 6%-14%
Go Ahead 0-120 0%-5%
Aim to reduce your salt intake to 2,000 mg per day
3. Maintaining a healthy lifestyle
5. Limiting alcohol consumption
A glass of beer, cider or cooler 12 oz. or 341 mL of beer with 5% alcohol content
A glass of wine 5 oz. or 142 mL of wine with 12% alcohol content
A glass of spirits (rye, gin, rum etc.) 1.5 oz. or 43 mL of 40% distilled alcohol content
6. Refraining from smoking
For more information visit Hypertension Canada
Have you been told you have hypertension and wondered what that means?
Hypertension is the medical term for high blood pressure and for the month of May, we are spreading awareness.
Over 7.2 million Canadians have hypertension, and 7.5 million more have high blood pressure that will lead to hypertension without preventative action.
It is important to know what your blood pressure number is but most importantly, understanding what each number means.
Blood pressure is measured with two numbers:
- Systolic (the higher number) this occurs when your heart contracts.
- Diastolic (the lower number) this occurs when your heart relaxes and fills with blood.
- Example: 120/80
The higher the systolic or diastolic blood pressure, and the longer it stays high, the greater the potential damage to the blood vessels.
Your blood pressure should be less than 140/90 mmHg
Low Risk Moderate Risk Elevated risk
Less than 120/80 mmHg 121/80 to 139/89 mmHg More than 140/90 mmHg
If you have diabetes, you are more likely to have high blood pressure and you should aim for a blood pressure less than 130/80 mmHg.
Now that you know what hypertension means and what numbers you should aim for, now let’s look at what you can do to manage your blood pressure.
1. Eat a healthy diet
- A healthy diet is key and a great place to start is the DASH Diet (Dietary Approach to Stop Hypertension). It is similar to Canada’s Food Guide and has shown to improve blood pressure.
- The DASH Diet consists of vegetables, fruit, low-fat milk products, lean meats, whole grains, legumes, fish and nuts.
- Salt (sodium) makes your body retain water. If you consume too much, the extra water stored in the body raises your blood pressure.
- Cutting back on salt is one of the best ways to lower your blood pressure, especially if you have been diagnosed with hypertension.
How much salt is too much?
Milligram (mg) of salt per serving % of salt per serving
Too Much >360 ≥15%
Watch Out 121-360 6%-14%
Go Ahead 0-120 0%-5%
Aim to reduce your salt intake to 2,000 mg per day
3. Maintaining a healthy lifestyle
- Achieving a healthy weight is key to maintaining a healthy blood pressure and both a healthy diet and regular exercise are essential.
- Losing weight is challenging, so speak to your healthcare professional about the Upper Grand Family Health Team services to access a Registered Dietitian or a Registered Kinesiologist.
- We all go through stressful periods, which can take a toll on our mental and physical health.
- The key is to have effective ways to cope with stress to help reduce its effect on you.
5. Limiting alcohol consumption
- Reducing your alcohol consumption can help reduce blood pressure (BP).
- Consuming no more than 2 drinks per day can potentially drop your systolic BP by 3.9 mmHg and diastolic BP by 2.4 mmHg.
- It is recommended to NOT consume more than 14 standard drinks per week for men and 9 standard drinks per week for women.
A glass of beer, cider or cooler 12 oz. or 341 mL of beer with 5% alcohol content
A glass of wine 5 oz. or 142 mL of wine with 12% alcohol content
A glass of spirits (rye, gin, rum etc.) 1.5 oz. or 43 mL of 40% distilled alcohol content
6. Refraining from smoking
- It is hard to quit smoking but one of the best things you can do for your heart health.
- It can take several attempts to quit, so don’t be discouraged if you need to try more than once.
- Talk to your healthcare professional about the Upper Grand Family Health Team smoking cessation services.
For more information visit Hypertension Canada
April 2021
March 2021
Vaccine information Fact Sheet:
Vaccine information Fact Sheet:
March 2020
Should you take vitamin/mineral supplements?
By Mike Libbey, RD, Groves Memorial Community Hospital
We keep hearing mixed messages that vitamin and mineral supplements are a waste of money and have no health benefits. It’s not that everyone should run out and stock up on vitamin supplements, but is it truly a waste of your resources? We should always try to get our nutrients from whole foods but what if you don’t eat adequately and even if you did is there still a chance you could be deficient in these micronutrients? Many of the standard medications that millions of people take can either interfere with absorption or increase losses of vitamins and minerals from our bodies. One such medication class that reduces stomach acid (proton pump inhibitors) are used to treat gastric esophageal reflux disease (commonly called GERD). This class of medications can decrease absorption of iron, vitamin B12, vitamin C, calcium, magnesium and also cause an increased risk of infections and hip fractures.
Let’s discuss two nutrients that are known to be deficient in the population of both Canada and the United States. One is vitamin D and the other is the mineral magnesium. These two nutrients are needed for literately hundreds of reactions in the human body and if inadequate can cause numerous health issues. Vitamin D deficiency in the population of Canada is estimated to be approximately 32 to 41 percent. Inadequate intake of this vitamin has been linked to diabetes, hypertension, osteoporosis, autoimmune diseases, depression, autism and cancers. The main source of vitamin D is sunshine but the further north that you live the less your body can make. It is also found in fatty fish, egg yolks and fortified products such as milk but still may be difficult to meet the requirements of 400-800 International Units (IU) per day.
The second nutrient, magnesium, is a very important mineral. This mineral is needed for over 300 biochemical reactions in the human body. These reactions are needed for blood sugar control, normal heart beats, muscle function, energy production, blood pressure control, bone health and many other vital functions. Approximately 34% of the population in Canada is not meeting the daily requirement for magnesium. The daily requirement is around 400mg per day. It is found in beans, legumes, avocados, green leafy vegetables, nuts and seeds. Inadequate intake may result in loss of potassium, muscle spasms, heart attacks, diabetes, osteoporosis and many other health problems.
After reviewing just two nutrients we can see how dramatically this can affect our health. There are many other vitamins and minerals that are deficient in our diets especially in children and the elderly. If these nutrients are not supplied, then it may eventually lead to illness or disease. Again, it is always better to get adequate vitamins/minerals from healthy nutritious foods but in reality, if this is not happening it must eventually be addressed. Ask your doctor or dietitian about using vitamin/mineral supplements to support your health.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
February 2020
Could I have ‘Metabolic Syndrome’?
by Holly Stokman, Chronic Disease Management Nurse, Upper Grand Family Health Team
Metabolic Syndrome got a lot of attention a few years back, and although not a “hot topic” these days, it remains common and still poses significant risks to those affected. It’s a term used to describe someone who has (at least) 3 of the 5 following health concerns (or, is taking medication to control any of these):
High blood pressureputs a strain on blood vessel walls, valves within them, and the organs the blood is traveling to, requiring them to work harder. Over time, this stress can weaken all parts of the system, leading to failure in proper function, disability and disease.
HDLis a healthy cholesterol that can absorb unhealthy cholesterol, carrying it away to be eliminated from the body. So, not enough of this, and unhealthy cholesterol levels have a better chance of rising in the blood, building plaques and potentially blocking blood flow to vital organs (i.e. causing a heart attack or stroke).
Triglyceridesare formed when excess sugar from highly-processed carbohydrate foods (or alcohol), are consumed and stored as fat. This excess fat increases inflammation in the body which disrupts normal functioning of hormones, such as insulin.
Waist sizematters because excess fat is not just pro-inflammatory, it also puts an added strain on the vital organs housed in that part of the body, such as the liver.
High blood sugarlevels after several hours without food or drink, is a sign that you may have become resistant to your own insulin, and/or your pancreas is no longer able to produce enough insulin to keep your sugar levels stable during periods of fasting.
A diagnosis of Metabolic Syndrome is a warning sign that will not go away if you ignore it, but one that you have the power to change. The same things that can improve your circulation, like healthy eating, physical activity, quitting smoking and reducing alcohol consumption, have also been shown reduce risk of cancer and dementia, as well as boost your energy levels and mood.
Ask your health care provider to calculate your cardiovascular risk at your next visit and take advantage of the free services available through Family Health Teams to assist you in your journey to better health and quality of life!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
January 2020
Budget Friendly Healthy Eating
By Alyson Colton, Registered Dietitian at Mount Forest Family Health Team
Every year it seems that food prices keep going up higher and higher, especially the cost of fruits, vegetables and other fresh foods. A recent study predicted a rise in food costs in Canada of between 2-4% in 2020. While the rise in food costs can be overwhelming and it can feel like it becomes more difficult to spend money on healthy food choices, there are many things you can do to ensure you are still eating healthy on a budget. We know that a healthy diet is an important step in diabetes care and management and an overall healthy lifestyle, but that does not necessarily mean that you need to spend more money on food to achieve this.
One of the first things you will want to think about is what you are planning to eat for the week, and make a grocery list for when you go to the store. If you prepare a menu for the week and bring a list with you, you are more likely to stick with the items on the list which will prevent you from those last minute “impulse buys”, which are usually more costly. You also can go through the flyers and see if any of the items that are on our list are on sale, which can also help with budget friendly shopping.
Another tip that can help with healthy eating on a budget is buying frozen vegetables, especially in the colder months. Fresh fruits and vegetables can be quite expensive, but that does not mean we have to go without! Buying frozen fruits and vegetables can be a much more economical way to incorporate these into our diet. Canned vegetables and fruit can be another alternative to fresh, however you want to ensure that they are not packed in syrup, or high salt broths. Rinsing the canned items in water before eating them can really help with taking away a lot of the salt residue.
Once you have your groceries and are ready to make some meals. It can be helpful, and more economical to “batch cook”, or cook larger quantities at a time and save the rest for another time in the fridge or the freezer. Quite often it is more budget friendly to buy in bulk rather than in smaller portions. By cooking large amounts at once you can prepare ahead of time and feel less stressed when it comes to meal times.
Another tip to help you eat healthy on a budget is eating most of your meals at home. Eating out at restaurants/food chains can be a treat on occasion, but can also be quite expensive and add up quickly if done on a regular basis. Even packing your lunch to bring to work instead of purchasing your lunch for work can save you a lot of extra money that you could put towards your grocery bill or other items. Not only does restaurant food cost more than meals made at home, but quite often they can be higher in sodium, fats and sugars compared to the meals we may make at home.
Last but not least, another thing to consider is where the majority of your food budget is going to. Quite often, meat can eat up a large portion of our food budget. While protein is an important part of our diet and we want to ensure we are having enough to support our body, there are alternative sources of protein that may be more budget friendly. Protein sources such as beans, lentils, tofu/soy can often be much less expensive than purchasing meat all the time. Try to have 1 meatless meal per week to help reduce costs by including an alternative protein source into your diet. You can also check out different recipes and experiment with recipes by using frozen instead of fresh vegetables or any of the other suggestions listed above to help make healthy eating on a budget, easier and more realistic for you and your family.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
Dec 2019
How to fit everything in the holiday season??
By Sandy Turner, Kinesiologist, Minto-Mapleton FHT
It’s that time of year again…lots of lists and hopefully exercise will be at the top, well ok, at least on the list? Most of us are not getting in enough purposeful steps daily or can’t even remember when we huffed and puffed last because we were trying to improve our fitness levels. Winter will most likely send a lot of us into hibernation but our bodies were made to move…not slumber for the coming months!
The world is trying to become more efficient and that has trickled over into the fitness industry as well. However, the truth is the more we move, the better. Sitting is our kryptonite and we should only do it in small doses. Thankfully, there are a lot of exercises you can do in your chair to improve your fitness as well.
If a regular walk is already part of your regular routine, that’s great! Now the question is, “how effective is my walk?”. If you have been taking the same route for years now, perhaps there are some things to consider to freshen it up a bit. Apart from the easy changes like reversing the route, so that what was downhill becomes uphill, you can also create a couple more routes of varying lengths and rotate through these weekly. Better yet, maintain your current route or routes and consider adding higher intensity intervals during it.
High intensity interval training, or HIIT workout is a newer way of exercising, which at first was gaining popularity due to the fact workouts seemed to be shorter and the effects of higher intensity seemed to last long after the workout ended. More research has been done and although there is an afterburn effect, it isn’t as huge as it was once thought. Also, the length of workout is close to the same due to the fact a good warm up and cool down is a must when performing these types of workouts.
New research is showing the potential for interval training (HIIT) to improve physical fitness and health. For regular daily walkers, there is an added benefit to continue the same walk, but add short burst of faster walking through out. This is called interval walking: subtle changes in pace for short periods during your walk of the same duration in total as before. This can look a number of different ways.
If you are not a regular walker, yet, be sure to begin with a regular walking program for a few weeks to build some fitness and endurance. As this becomes more manageable you could start adding intervals of walking at a faster-than-normal pace, alternating with short periods of normal-pace walking. Interval walking does not have to be every time you walk, rather pick one to three walks a week to incorporate this style of walking. Start slowly and build these intervals gradually. Warm up with easy walking for 3-5 minutes, then walk at your purposeful pace for exercise for 5 minutes, then try an interval of 30 seconds at the pace you would walk when in a hurry. Repeat this hurried pace for 30 seconds, every 5 minutes for the remainder of the walk. Remember to cool down with some light walking at the very end and stretch your legs.
If your days are too busy to carve out the recommended time for exercise think about ways you can get huffing and puffing a few times during the day. Research is also showing there is some benefit to adding intervals into our regular routines to make a change in our health. Think about times in the day when you can add a bout of brisk or hurried walking and up your pace when you can. Examples include parking farther away and briskly walking to the entrance; taking the stairs when possible, either down or up; walk the perimeter of the store before starting shopping; walk at lunch for 10 or 15 minutes or finally put on your favorite song and dance! The options are endless and by improving fitness, we improve health and most importantly, our quality of life!
Thankfully fitness trumps “fatness”. Being unfit puts you at twice the risk of mortality - regardless of your body weight. However, a fit, overweight person will have the same risk factors as their fit, lighter weight counterpart. The more fit we are the better equipped we are to face the day. Not only does our quality of life improve, but so do our risk factors for illness and even death! So be less worried about the number on the scale and more focused on improving your fitness!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
Oct 2019
Blood Sugars: What can the numbers tell us?
By Danielle Parsons, RN, Minto-Mapleton FHT
If you have been diagnosed with diabetes, your health care professional may have asked you to start testing your blood sugars. But how often should you be testing your blood sugar and what do these numbers mean? Are there things that you can do to keep these numbers in target?
Blood Sugar Targets
Your blood sugars change constantly throughout the day in response to eating, physical activity, illness and even stress! Because of this, some people find it helpful to test their blood sugars at different times throughout the day (instead of at the same time everyday). This can be a useful tool to help determine how certain foods or physical activity impact your blood sugars. It can also tell us if changes need to be made to your medications, dietary habits or routines in order to help manage your diabetes effectively.
Before you eat, your blood sugars should ideally be between 4.0-7.0mmol/L. If you eat foods that contain carbohydrates, your blood sugar will rise. Two hours after your meal, we want your blood sugars to be under 10.0mmol/L.
It is a good idea to keep a written log of what your blood sugars have been. This way you can easily see fluctuations in your blood sugar levels and identify blood sugar patterns. The more often you test, especially at different times throughout the day, the better understanding of your own diabetes control. Alternate between the times that you test. One day you could test before you eat, the next day you could test two hours after eating. Please note that depending on the medications that you are on, some people need to test their blood sugars more (or less) often. Please speak with your health care team as they can help you decide the right frequency of testing your blood sugars!
Why is keeping your blood sugars in target important?
There are many complications that are directly related to uncontrolled diabetes over an extended period of time. According to the Diabetes Canada Guidelines, these complications include: heart disease and stroke, kidney disease, eye damage and nerve damage to the feet.
What should you do if you are finding your blood sugars are elevated?
First and foremost, it is important to reflect back and ask yourself if there is a specific reason why your blood sugars are elevated (some examples may include: eating a larger than normal meal, snacking, decreased activity, etc). Make sure to document this reason in your blood sugar log, as it helps you and your health care team understand why your blood sugars were elevated.
Increasing your activity levels will also help decrease your blood sugars because when you are active your body uses sugar as fuel. Participating in activity will also help your body use your own insulin more effectively. Regular physical activity is a great way to keep your blood sugars in target!
If your blood sugars are above 10.0mmol/L two hours after eating it may mean that you ate too many carbohydrates at that meal. Next time, try to eat less carbohydrates. You could increase your non starchy vegetable intake at the next meal or even go for a walk. These are all ideas that could help with keeping your blood sugars within target after eating!
If you are noticing your blood sugars are trending higher than normal, or are above target, please reach out to your health care team. They are there to help you with lifestyle or medication changes to make sure your blood sugars stay within target. Please remember to bring your blood sugar meter and blood sugar log book to your appointments because this is excellent information for your health care team to review!
Do I always have to poke my finger to test my blood sugar?
There is a new blood sugar monitor that you do not need to poke your finger to use. You may have seen commercials for it on TV. It is called the “FreeStyle Libre” and a small white sensor is placed (by you) on your upper arm. It stays there for 14 days and you scan your meter to the sensor to see what your blood sugar levels are. This system will show you a graph of what your blood sugars have been. Some private insurance companies provide coverage for this system. It is now covered under Ontario Drug Benefit for individuals over 65 and that take insulin!Please speak to your health care team if you are interested in learning more!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
August 2019
Intermittent Fasting – What is it all about?
By: Cara Croll, RD, CDE with Linda McComb, Dietetic Student Volunteer
As summer is now upon us, many are turning to the latest fad diets in hopes to get that “summer body”. A diet that has become quite popular lately is Intermittent Fasting. Although it is an unusual way to diet, many are trying it out to lose weight and burn fat, which begs to ask the questions; what exactly is Intermittent fasting? Is this a healthy method for weight loss? Does it prevent Diabetes?
What is Intermittent Fasting?
Unlike traditional dieting methods where there are many restrictions and rules to follow about what to eat, intermittent fasting focuses on WHEN to eat, not WHAT to eat. It is a pattern of eating that switches between cycles of eating and fasting periods. Typically, eating periods can last up to 8-12 hours whereas fasting periods last for about 12 -16 hours. There are many different types of fasting diets based on the hours or days of fasting which can make the research hard to interpret.
How does it work?
The diet is promoted to help with fat-burning from lower insulin levels when fasting. However, most people will usually lose weight because they are eating fewer calories than before, so it is difficult to say what really causes weight loss. There is research on whether this diet can help a person eat less without being hungrier but not all studies show the same result. There is also debate on whether this diet raises metabolism, as typically low-calorie diets can lower metabolism (meaning your body burns fewer calories on a daily basis). Also, a diet can only work long-term if a person can stick with it. In research studies, these are known as drop-out rates. Some studies show dropout rates to be similar for Intermittent Fasting compared to other diets, making it less likely to work in the long-term.
Is it Healthy?
There is plenty of research that healthy diets should include good quality food with a balance of nutrients. What and how much a person eats will still impact their health and risk of chronic diseases. It is not as simple as meal timing. There are likely ways to combine both aspects to achieve the desired results. Unfortunately, without long-term research studies, it is too early to say the impact of the intermittent fasting diet. Anyone considering this diet should discuss it with their health care provider especially for those with Diabetes, people with a history of disordered eating or people with higher nutritional needs such as the young, elderly and pregnant women.
Does it prevent diabetes?
Short-term research has found that it can help with weight loss and lower the risk for some diseases. It has been recommended for people who are at risk for Type 2 Diabetes; this includes people who are obese, have high blood pressure and high cholesterol levels. Any diet that helps to lose body fat can result in reducing the risk of chronic diseases and even be a way to manage Diabetes.
Intermittent fasting may work short-term for some people. For many, it may be less risky compared to other diets wherewhole food groups are eliminated. As with other diets, losing weight too quickly can result in regaining the lost weight (and more). More research is needed before strong recommendations can be made for Intermittent Fasting. If you’ve been considering this diet for a variety of the reasons mentioned above, remember that creating lifelong healthy eating patterns first is key, and doesn’t necessarily need to be paired with fasting to see results.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
July 2019
Strategies and Tips on Living with a Chronic Condition
Danielle Parsons, Registered Nurse, Minto-Mapleton Family Health Team
When first diagnosed with a chronic condition it can be overwhelming, challenging, and frightening. There will be medical appointments to attend, as well as a change in your daily medications and routines. With some changes to your lifestyle, and a positive attitude, this transition can be made easier. I can relate to this on a personal level because when I was 16 years old, I was diagnosed with Type One diabetes. This diagnosis came with several obstacles, both physical and emotional, but ultimately, it has made me healthier and a more well-rounded person. Below are some strategies and tips that I have found helpful when living with my chronic condition. I hope that you will find these helpful too!
Support:It is essential to have a support system in place made up of people who empower and encourage you through this change in your life. A support system can be comprised of family, friends, coworkers, neighbours, community groups and your health care team. It is normal to feel afraid or upset about this change in your life but it is important to be able to reach out to somebody about it. Communicating your feelings about your diagnosis, how you are coping with these changes, and help you may require, is key to effectively managing your condition. This can be accomplished by exploring many different avenues. Some as formal as talking to Registered Health Care Professionals, others involve attending community-based support groups filled with individuals going through similar situations. These people understand what you are going through and can answer any questions you may have. Not only could you meet someone who will have a positive impact on your life, but you will have the opportunity to be that person for others as well.
Education:In order to safely live with your condition, it is essential to educate yourself about the condition and what you can do to manage it. Are there signs and symptoms you need to be aware of, or watch for? Are there things you can do to prevent your condition from worsening? Your health care team is there to provide you with the answers to these questions in a supportive and caring environment. Please reach out to them if you find you are not understanding your condition or if you have any questions or concerns. It is our job to ensure you have the knowledge and skills to lead a healthier lifestyle while living with your condition.
New Routine:When diagnosed with a chronic condition, your daily routines will need to change. Because of this it is important to incorporate self-management strategies into your daily routine. Everyone’s self-management strategies will be unique to themselves and it is essential to discover what works best for you and to stick to it. This may include weighing yourself daily, testing your blood sugars, and/or reading nutritional labels (to name a few). Eventually your self-management strategies will become habit. Personally, I test my blood sugars before eating, adjust my insulin accordingly, and monitor my dietary intake and portion sizes without even thinking about it. With some dedication and determination, your self-management strategies can become second nature as well!
Healthy Lifestyle: Eating a balanced diet and engaging in regular activity is important for everyone’s health, but did you know it can also improve and prevent some chronic conditions? In order to ensure I live an active lifestyle I take part in exercise programs that I actually enjoy! By doing this my activity is less of a “chore” and becomes fun! I also follow the recommendations outlined by my Registered Dietitian, and use this information to discover new recipes that are not only healthy but delicious as well!
Living with a chronic condition takes a lot of time, energy, and dedication. It is easy to become discouraged, however by keeping things manageable, becoming educated about your condition, integrating self management strategies into your daily routine, and having a support system in place, success can be achieved! It is important to celebrate your successes, no matter how small, and to know the effort you are putting forward is having a positive impact on your life. For me this means celebrating the day that I was diagnosed with diabetes. I celebrate the fact that I have continued to take care of myself for another year. I celebrate all the hard times I have been through and the challenges I have overcome. I celebrate my strength, my perseverance, and my positive outlook on my life.
Be proud of your hard work and dedication to yourself! You are worth it! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
June 2019
Move now to move later!
Sandy Turner, Registered Kinesiologist, Minto-Mapleton FHT
Welcome sunshine…the days are getting longer and warmer. We automatically become more active as the weather improves, but be careful not to confuse activity and exercise. Warmer weather has us doing more outside chores. But are cutting the lawn and weeding the garden enough to replace a daily bout of exercise? Remember that exercise is defined as a planned session of moderate to vigorous activity that is purposefully paced so breathing and heart rates increase. Yes, you need to get a bit out of breath for it to challenge your fitness levels! There are very little if any fitness or health benefits associated with sedentary behavior. Our bodies are made to move…let’s get out there and do our bodies some good!!
Motivation, not enough time and lack of energy are some of the most common reasons for being inactive as adults, and eventually pain can also be a barrier for being more active. Funny thing is, the number one thing to boost your mood, increase energy levels, decrease pain and feel better is E X E R C I S E !
Preventative health is something most people are not even thinking about on a daily basis. Most of us don’t’ even know how good “normal” could feel. As long as we get through our day and chores and can do it again tomorrow, isn’t that good enough? Well, challenge yourself this summer and exercise 3-4 times a week at an effective pace for you. Raise the bar on what “normal” feels like for you. Enjoy the positive mindset, additional energy, strength and endurance that accompanies a more active lifestyle, resulting in a more fit Y O U! The benefits associated with exercise is endless.
Participaction’s motto says, “Everything gets better when you get active”. Check out their website, participaction.com, and download their app. There is a list of 23 “better(s)” that come with more regular activity and exercise. The App will help you to add in fit breaks, find ways to increase your active minutes and much more. Sometimes a little reminder or structure is all we need. Using an app or fitness tracker can help keep you on track with your daily or weekly activity goals but can also shed some light on your nutrition. Eating well and being more active are two key ingredients to health. The food we eat plays an important role in how we feel and our energy levels. It can also be a culprit of sabotage when it comes to achieving a healthy weight. The MyFitnessPal App is recommended by the dietitians of our FHT as a great tool for counting calories, as well as figuring out how many calories you need to eat, balanced against calories expended, to reach your fitness goals.
Mental health can also be improved with exercise, but sometimes our thoughts have a way of keeping us sedentary. If low mood is a barrier for you, try starting small with goals like getting outside, period. Then experiment with short walks of 5 or 10 minutes, or some mindful meditation. There are also some Apps recommended by our FHT Social Workers to help manage our stress and anxiety levels, check out Calm or Mindshift.
Finally, poor balance may be a reason that also prevents us from being as active as we would like. Frailty is not part of growing old, it should not be thought of as an inevitable part of life. In fact, frailty is both preventable and reversible. It has been said before, our bodies were made to move, we just don’t do it enough! If fall prevention is a concern, being more active is a big part of the answer. Consider using walking poles or a gait aid such as a cane or walker, to help you stand tall and feel supported when walking. Did you know that 50 hours of standing exercise will prevent one fall? Getting our bodies moving is the best way to get stronger.
The Heart and Stroke foundation of Canada have a great campaign asking the question, “what will your last 10 years look like?”. Statistics are indicating that the average Canadian will spend their last decade of life living with illness. Exercise is a great way to make health last, right up to your last day. Take a minute to google “heart and stroke last 10 years” and watch the 1-minute powerful video. We all hope to leave our mark on this world. Let’s try to leave a number of purposefully paced footprints around the world, your town, your gym or your treadmill every single day! That’s right, the moral of the story is, walk your dog, even if you don’t have one. Happy trails my friends.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
May 2019
Physical Activity and Exercise – The Food Pairing Most Often Forgotten
Nick Pellizzari, R. Kin, MSc – Health Promoter, Upper Grand Family Health Team
When we think about food pairings, we typically think about beverages (often alcoholic) and garnishes that match the flavours and smells offered by the main dish to be served. While this does often lead to an enjoyable meal, I do think we are too quick to forget a food pairing of another kind. The effort and thought put into selecting the perfect amount of oregano or turmeric to add to your dish should be matched with a similar thought process of how and when you will participate in some physical activity or exercise.
For example, the crisp and light taste of a white wine served alongside the earthy greens of asparagus, salad and pork tenderloin could be paired with a hike through a local trail. You would deeply inhale the crisp spring air and hear the snapping of fallen twigs and branches as you walk through the brush, making your way down to the stream to skip some rocks. The idea is to try and strike a balance with the energy being input into your body by way of food and drink, and the energy being expended by your body throughout the day.
While the example of physical activity provided above would be described as light to moderate intensity (depending on the difficulty of the trail), it would be ideal to participate in physical activity or exercise that would be described as moderate to vigorous. The Canadian Physical Activity Guidelines1indicate that adults should participate in a minimum of 150 minutes of moderate to vigorous intensity aerobic exercise (exercise for your heart and lungs – i.e. jogging) per week in combination with participating in resistance training (exercise for your muscles and bones – i.e. lifting weights or body weight exercises) a minimum of 2 days a week.
This may sound like a lot, but if broken down on a per day basis, it represents 22 minutes of aerobic exercise per day. That leaves you with approximately 23.5 hours of the day to complete the rest of your household chores and anything else you need to do.
When thinking about how to pair your exercise with food, feel free to experiment and try different forms of exercise! Different types of exercise will appeal to different people, just like different tastes and textures of food will please different people. For your convenience, a list of different forms of physical activity and exercise has been included below to provide you with some examples of things to try.
Light Intensity Moderate Intensity Vigorous Intensity
Tai Chi Water Aerobics/Aquafit Swimming Laps
Beginner’s Level Yoga Dancing Running
Housework (dusting, Brisk Walking (2.5 miles per hour) Skipping Rope
sweeping, doing dishes)
Climbing stairs at a Slow Pace Gardening Singles Tennis
Casual Walking Tennis Doubles Heavy Resistance Training
Golfing With Cart Carrying Young Children High Intensity Interval Training
Fishing Resistance Training
Once you’ve found a type of exercise you like, make a plan about how you will fit it into your daily routine and tell your friends and loved ones about it so they can help keep you accountable, and maybe even join you.
If you’re not fond of the idea of pairing exercise with food, or find the idea of exercising overwhelming, feel free to contact a Kinesiologist at your Family Health Team for advice on how to get started. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
References:
April 2019
Does What You Eat Impact Your Mood?
Sarah Pink, Registered Dietitian, Mount Forest Family Health Team
We know that what we eat has an impact on our bodies and our health, but can what we eat impact our mental health as well? The research on nutrition and mood is relatively new and there are still many questions to be asked and answered. Despite this, we do know that yes, what we eat can make a difference on how we feel both physically and mentally.
Several nutrients are important for your brain to function at its best; omega-3’s, zinc, magnesium, b-vitamins, mono unsaturated fats, iron, protein, antioxidants and phytonutrients just to name a few. Two recent studies have shown that following a diet pattern similar to the Mediterranean diet can significantly improve symptoms related to depression. What was it that these people ate to improve their mood you ask? Plenty of plants, including fruits, vegetables, whole grains, legumes, nuts and seeds. Some low fat and unsweetened dairy, fish, lean cuts of meat and poultry and they used olive oil as their primary fat. They also limited their intake of many processed foods such as refined cereals, fried food, fast food, processed meats and sugary drinks. If you are interested in making some changes to improve your mood here are some ways to get started.
Fill half your plate with vegetables and fruit at every meal, or as often as you can. Try adding grilled veggies to your wrap, topping your pizza with extra veggies, adding veggies to your scrambled eggs, you could even throw some frozen veggies into your bowl of soup as it warms up. To make veggies more interesting try cooking your veggies in different ways such as roasting your broccoli instead of steaming it.
Give whole grains a chance and include them more often. Try brown rice instead of white, choose whole wheat instead of white breads, bake with whole wheat flour, make a barley soup, or a quinoa salad. Many whole grains can be cooked like rice but will just have a longer cooking time. Try cooking them in larger batches and freeze them for another quick weeknight meal.
Have a protein from foods such as legumes, nuts, seeds, tofu/soy proteins, dairy products (milk, yogurt, cheese), eggs, meat, fish, poultry at each meal. And consider these things when making choices for your protein
If you are interested in learning more about how food can affect your mood contact your local Family Health Team Dietitian to help you make a plan for changes that will work for you and help your mood. And always remember that you don’t need to be perfect to achieve benefits from healthy eating. Start with a small step, maybe you choose nuts as a snack or pack an apple for the road. Take one small step and see where it leads. Who knows maybe that small step will be what you need to help you start to feel better?
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
January 2019
LITTLE THINGS MEAN A LOT!
MaryLou Morris, Diabetes Nurse Educator, North Wellington Health Care
For many of us this time of year is a period of reflection and renewal. We take a closer look at ourselves and review our health-related goals. For instance, some may want to lose weight, exercise more or reduce stress. And as we decide on our goals, we may look at our past attempts and recognize times that we were unsuccessful.
Instead of criticizing ourselves we could use this opportunity to come up with a few achievable and realistic behaviours that may lead to success. Here are some little tips that can mean a lot when it comes to your health.
Getting more rest:
Also, there are some online resources to consider:
December 2018
Healthy Holiday Tips
By Melissa Nodwell, Registered Dietitian, East Wellington FHT
The temptation to overeat is all around us during the holidays, from chocolates to baked goods to large meals at gatherings with friends and family. For people trying to make healthy choices or those living with chronic health conditions like diabetes, this can be especially challenging. Below are some tips to help you enjoy your food while still keeping your health in mind.
1.Have a snack before the party. Going into a holiday party hungry will make it easier to overeat. Don’t skip meals or try to ‘save up your calories’. While it may be counterintuitive, having a balanced snack with protein and fibre beforehand, can help you eat slower when dinner is served, savour your favourites, and leave without feeling overstuffed.
2.Choose your favourites. Skip the foods that you can eat every day and choose your favourite items. Survey the food options available and fill your plate with foods that you really like and will satisfy you.
3. Enjoy dessert in moderation. If grandma’s shortbread are your favourite go ahead and enjoy but remember portion size is key! Instead of over indulging which can lead you to feel guilty enjoy 1-2 cookies and then if still hungry aim to eat something healthier like fruit.
4.Eat mindfully and listen to your body. Try to eat slowly and mindfully. Enjoy the taste, textures and smells. This will help you be more satisfied with your meal as well as be better able to tune into your body’s hunger and satiety cues. Stop eating when you feel you are satisfied instead of waiting until you feel full.
5. Be careful about liquid calories. Drinks like egg nog, pop and punch can have a lot of calories. Try to satisfy your thirst more often with regular or sparkling water and use things like lemon or cucumber to add flavour. If you choose to drink alcohol limit to 1-2 drinks daily and never drink on an empty stomach.
6.Be ready for the “Hostess with the Mostess”. You may have a family or friend at your party that will keep offering you food. Take what you like, listen to your body and don’t be afraid to say no politely when you don’t want anymore.
7.Bring a healthy dish. Bringing your own dish is a great way to ensure that there will be something you like at the party, as well as a healthier option. Some ideas include: fruit or quinoa salad, dried figs stuffed with roasted almonds, a roasted vegetable dish, hummus and veggie tray or homemade bean salad dip with pita chips. For more meal and snack ideas, check out www.cookspiration.com.
8. Fit in exercise: Exercise will not only help you feel better but it can reduce stress. Ideally aim for 30 minutes most days but bouts of 10 minutes several times a day can be just as beneficial and easier to fit in during the busy holiday season. Try parking far away or walking around the mall for 10 minutes or talking the stairs instead of elevator.
Overall, remember this is the time of year to enjoy family, friends and good food but that mindful eating, moderation and portion size are key for a happy healthy holiday.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777.
Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Article adapted from:
http://www.unlockfood.ca/en/Articles/Holidays-Celebrations/Happy-healthy-holidays.aspx
http://www.unlockfood.ca/en/Articles/Holidays-Celebrations/Holiday-Eating-For-a-Healthy-Waist.aspx
November 2018
Winter Maintenance – is your body ready?
By Sandy Turner, Kinesiologist, Minto-Mapleton Family Health Team
Winter is coming, do you have your car ready? Think of all the things you do to ensure your car get you to and from work every day. From oil changes, topping up fluids and changing to winter tires, most of us may be treating our cars better than our bodies! Just think of how great you could feel if you put as much effort into making sure your body is in tip top shape as you do your car. It doesn’t need to take hours a day, but think about the results you could get if you did some of this car maintenance to your body!
One of the most important things we should be paying more attention to is your body alignment. When your car is out of alignment it will wear your tires – think of joints (knee or hip) as our tires. If we consistently move with improper alignment, then we are adding more wear and tear on our joints. This will cause our joints to be loaded ineffectively and lead to poor shock absorption, uneven weight distribution and pain. To avoid this, pay attention to the placement of your joints in your legs (hips, knees & ankles) and your feet (toes & heels) each time you walk, climb stairs or sit down. Think of a plumb line from your hip to the floor and keeping all three joints along that line as you move. This will take some practice! Also with each step, try to place your foot down heel then toe. Try not to waddle or limp when you walk as this will affect your alignment as well. It is more important to slow down and walking properly than to limp – your joints will thank you. Keep in mind, you may need to use a cane to accomplish this.
Thinking of new tires for your car? Have you checked the treads on your footwear? Not only will the underside of your shoes tell you when it needs replacing but it can also tell you if your body is out of alignment. Are you noticing that the one side of the tread is showing more wear than the other? Not only should you have good, supportive footwear when being active but they need to be replaced regularly to ensure maximum support, comfort and shock absorption. Shoes may still “look” ok, but the supportive properties have been compromised. Depending on the amount of exercise, you should replace your shoes more often than you think. Watch for wear patterns and if you notice soreness in joints (that you didn’t notice before) it could be time to change up your shoes. Wearing shoes for exercise only will prolong their life and “old” shoes can still be worn for other activities.
Do you warm up the engine before taking off? Well, this is also a good idea before we jump right in to activity or exercise. Whenever you are going to participate in exercise, a good thing to try and do is ease into AND out of the exercise. This is just simple doing the same or a similar activity but at a slower pace so the body can adjust, warm up and be prepared for the exercise. Afterwards, it is a good thing not to just throw on the brakes, but rather slow down your activity gradually for the last 3-5 minutes to allow your heart rate and blood pressure to return to normal. Finally, you should include a stretching break following all exercise. This will reward the muscles for the activity you just put them through. Doing this will also alleviate any pain you may feel, later on or the next day, from doing activity that you aren’t used to. It is also an important part of your overall alignment. When muscles are tight, they can affect our ability to maintain good alignment.
What about rust control? Did you know that the best way to avoid seizing in our body is to exercise? By loading and unloading our joints we are nourishing the cartilage. Of course, we need to do this with control and proper alignment. Our bodies were made to move and it is important to build time into your regular routine for cardiovascular, strengthening and flexibility exercises. Sitting is now considered as bad for the body as smoking! Every time we stand up we are nourishing our joints. Make it a point to move more often throughout the day by limiting the amount of sitting you do at one time. Incorporating brisk walking 4 or more days a week and some strengthening exercises a couple times a week would be a great maintenance program!
Your local Family Health Team is a great resource for managing chronic conditions. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
October 2018
Medical Marijuana – Fact or Fiction?
By Gillian Haigh, Pharmacist, Upper Grand Family Health Team
With marijuana set to become more accessible through legalization in October and an increasing number of claims of benefit appearing in the media, it’s no wonder there are more questions than ever around the safety and effectiveness of medical marijuana for a number of health conditions. With different sources quoting differing information, it’s hard to know what’s fact and what’s fiction. Test your knowledge on medical marijuana by answering the questions below!
FACT OR FICTION: There is good, scientific evidence that medical marijuana is effective for a variety of common conditions, such as anxiety, migraines, and chronic pain.
FICTION: Few medical conditions currently have good proof that medical marijuana may be of benefit. This is in part due to the challenges of studying marijuana while it remains an illegal substance, and in part due to poor results in many studies that have been conducted up to now. In the majority of cases, medical marijuana is not recommended as a medical treatment unless other medication options have first been tried, due to the fact that they are better studied and may be more effective. Very few common conditions for which claims of benefit have been made have good proof of benefit for marijuana use. Conditions such as fibromyalgia, migraines, low back pain, and anxiety have shown no benefit with medical marijuana treatment thus far. There is some proof of benefit in those with nerve pain that has not responded to other medications, however, in most people with nerve pain, medication options have shown an overall greater benefit.
FACT OR FICTION: Smoking marijuana comes with many of the same health risks as smoking cigarettes.
FACT: Studies have shown that marijuana smoke contains many of the same cancer-causing compounds, called carcinogens, found in cigarette smoke. As well, because marijuana smoke tends to be breathed deeper into the lungs and held in the lungs for longer, the overall exposure may be the same for many people, even if used less often than cigarettes. It is recommended that if inhaling marijuana, to do so by vaporization (“vaping”) as opposed to smoking as this avoids the creation of some carcinogens. However, vaporization can still irritate the lungs and the long-term effects of inhaling marijuana vapor or smoke has not been well studied.
FACT OR FICTION: It is safe to drive a vehicle after smoking or ingesting (eating, drinking, etc.) medical marijuana if you don’t feel “high”.
FICTION: Even if you do not feel “high” you should avoid driving for at least 4 hours after smoking marijuana and 6 hours if ingesting. If you do feel “high”, you should refrain from driving for at least 8 and up to 24 hours. How this may affect your lifestyle should be taken into account before starting medical marijuana treatment.
FACT OR FICTION: Medical marijuana is less expensive than most prescription medication options.
FICTION: Medical marijuana is currently not covered under any government drug coverage plan, as well as most private insurance plans. Depending on the amount you need to consume, the cost of medical marijuana can be about 15 dollars a day, or about 450 dollars a month. In contrast, many prescription medications are covered under government or private insurance plans, and therefore many people may pay nothing or very little for prescription options. Even if required to pay the full cost of their prescription medications, many are cents or dollars a day.
FACT OR FICTION: There is no danger in me using medical marijuana without informing my health care provider.
FICTION: It is always a good idea to talk to your doctor or another health care provider before starting any new treatments, including medical marijuana. There are some people for whom medical marijuana may not be the safest or the most effective treatment based on their medical history, conditions they are trying to treat, and the other medications they are taking. Those with certain heart conditions, high blood pressure, lung diseases (or who are at risk of lung disease), and those with a personal or family history of certain mental health disorders should always consult with a health care provider before starting medical marijuana as they may be at increased risk of complications. Lastly, your health care provider can give you accurate information about medical marijuana use for yourself and your individual health concerns.
FACT OR FICTION: Even though medical marijuana is “natural”, it can still have side effects.
FACT: Medical marijuana, like any medical treatment, comes with risks. The short-term side effects of marijuana are well recognized and include memory impairment, numbness, inability to concentrate, dizziness, sleepiness, euphoria (feeling “high”) or dysphoria (feeling “low”), and trouble speaking. The long-term side effects of marijuana are less well studied but may include increased anxiety, effects on mood, lung disease if inhaled, long term memory impairment, and others not yet known. Any potential benefits of medical marijuana should always be weighed against the potential harms to you.
If you’re thinking about starting medical marijuana treatment for your condition, it is important to consider the impact it may have on you, your health, and your daily life. It is also important to talk to your doctor if you use or are thinking of using marijuana to make sure you do so safely. Be safe, be in the know!
Your local Family Health Team is a great resource for managing chronic conditions. For more information about any of the other free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
September 2018
The Big White Wall's Big Impact on Mental Health
Mikayla Power, Student, Mount Forest FHT
Private, anonymous, continuous, and effective mental health support that is (quite literally) at our fingertips. The Big White Wall is an online service that is now offered free-of-charge to all Ontarians 16 years or older with mild to moderate mental health concerns, including trauma, depression, stress, anxiety and even general feelings of sadness or worry. Big White Wall (www.bigwhitewall.ca) is a gateway to better mental health for those who prefer alternate forms of therapy than face-to-face, and who are looking for professional, peer or community support at any time of the day. This new service requires no referral from a healthcare provider, just a postal code and internet access.
Once a user accesses the Big White Wall's website, there are many outlets and resources for them to benefit from. Firstly, the "Talkabouts" section is a service where users can post their thoughts, share feelings, and communicate or offer advice to other members who may be in a similar situation. Another section, called "Bricks" is a great resource for those who prefer a creative outlet for their feelings and thoughts. This service allows individuals to create "bricks" of text, pictures, and doodles, and share them with others on the Wall. The "Guided Support" section is comprised of varying interactive group courses, where users can learn coping techniques and ways to help self-manage their feelings. Finally, the section titled "Useful Stuff" is filled with resources for members to use at their disposal. Ways to assess their feelings, better understand their emotions, and allow them to have a better insight into these are all available under this tab. The "Test Yourself" section is useful for those who want a quick look into how they are doing, and this service provides individuals with more personalized resources to help them get on track to feeling better. The Wall is staffed by counsellors called "Wall Guides" who ensure that the Wall remains an anonymous, safe and secure environment for all its users.
Through thorough investigation and research, the Big White Wall service has shown great promise. 93% of users feel better after sharing their thoughts and feelings with the community, and 70% of users found a positive difference in at least one area of their mental health or wellbeing. This service helps individuals manage their own mental health, while providing consistent support. 48% of members use Big White Wall as a first step in accessing mental health support, and 1 in 2 members use the Big White Wall to share an issue for the first time. The Wall aims to provide support at any time, with many users logging in after typical business hours for many mental health therapies. Past and present members are quick to sing their praises for the Wall. Many users comment that it is a safe, non-judgmental space that helped them open up and feel less alone in their lives. One user even called it a “life saver”.
The Big White Wall is revolutionary in its kind, offering around the clock help for those who truly need it. Members are invited to anonymously share their issues and feelings, assess themselves with various tests, express themselves creatively, practice self-improvement, make friends, and take courses to learn how to better manage their feelings/mood. A membership lasts 6 months, but members are able to re-register at any time. If you want to work on improving your mental health, and believe that the Big White Wall could be a good fit for you and your mental health needs, sign up for free with just your postal code at www.bigwhitewall.ca and begin your journey towards better mental health.
For more information about mental health services or any of the other free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
August 2018
TOP 5 Nutritional Deficiencies
by Mike Libbey, Registered Dietitian, Groves Memorial Hospital
We wonder why the health in both Canada and United States continues to have its challenges. Much of our health depends on our diet, which most of us already know. But, we might not know just how important diet really is in preventing diseases and for overall health. If our diet is deficient in any one vitamin or mineral then numerous physiological processes cannot occur, causing a disease state. Let’s discuss the top 5 nutritional deficiencies that are either missing or are low in the average person’s diet.
Iron is the most common nutritional deficiency especially prevalent in women because of menstruation and increase need during pregnancy. The elderly is also at risk for iron deficiency due to decreased acid production in the stomach which is needed for iron absorption. Another group of the population at risk is those taking acid reduction medications. These medications are usually only to be taken for a few months then discontinued. The production of acid in the stomach is not only needed for absorption of iron but is required for protein digestion, vitamin B12, C, folate, calcium, beta carotene utilization and also is a barrier to keep bacteria from entering the intestinal tract.
B-Vitamins are also lacking in many people’s diet. Vitamin B (thiamine, folate, riboflavin, niacin, pantothenic acid, biotin and B12) are needed for supplying energy, cell division and nerve cell regeneration, to name a few. Folate is now added to all pre-natal vitamins in an effort to prevent birth defects. Vitamin B12 is another common vitamin deficiency especially for the elderly, again due to decreased production of stomach acid and also numerous medications that interfere with its absorption. When vitamin B12 is deficient it can cause anemia, neuropathy, and impair cognitive ability.
Vitamin C, A, and E are the major group of antioxidants, which are the nutrients that are needed to repair the body’s chronic cell damage on a daily basis. Moderate deficiencies can cause poor ability to adapt to stress, fatigue, winkles, dry hair, joint pain and a weak immune system. These nutrients are also considered part of the prebiotics needed to feed the good bacteria in the colon that produce numerous health benefits that we continue to discover.
Vitamin D deficiencies are more common in the colder climates and it is estimated that 90% of darker skin pigment people and 75% of the white population are lacking this nutrient. Vitamin D is not only important for bone health but also responsible for more than 600 gene functions in the body. Some studies demonstrate that vitamin D deficiencies are linked to heart disease, diabetes, autoimmune diseases, cancer and numerous other illnesses.
Calcium and Magnesium. Starting with calcium, about 70% of men and 90% of women lack sufficient intake of this mineral. It is estimated that 200 million people worldwide have osteoporosis and this rate is steadily increasing. Calcium is not only important for bones but also needed for muscle contractions, nerve impulses, blood pressure control and other important functions. Magnesium deficiency is one of the most overlooked nutrients and it is deficient in a large part of the population. Along with calcium, it is vital in bone formation but has other very important uses in the body. It is extremely important in heart function, muscle relaxation, hormonal balance, and neurological function to name a few.
To add even more concern, people under stress will even need these nutrients more so to recover. This could be why our population as a whole seem to be getting sicker even though there is much more medications and medical technological improvements. If you don’t have the basic nutrients, there is no medication that can bring health.
Now the question is how I can make sure I’m getting all these nutrients in my diet to lead a healthy life? It’s simple: Fruit/Vegetables: 7-10 servings/day (try getting one dark green vegetable and one orange color each day). Serving size ½ cup cooked or 1 cup raw.
Grain Products: 6-8 servings/day (getting ½ from whole grain products).
Milk and milk alternatives: 2 to 3 (low fat) servings/day. Serving size 1 cup or 1.25 ounces.
Meat and meat alternatives: 2 servings/day. Serving size is 2 ½ ounces meat, ¾ cup legumes,2 tablespoons peanut butter, or ¼ cup nuts.
These are guidelines that will give you some sort of structure to follow, realizing that everyday won’t be perfect. Buying local fresh products gives more nutrients than store bought. Good luck on eating for a long and healthy life.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
July 2018
Ketogenic Diets: Are they worth the carbless torture?
By Tiffany Rusch, Dietetic Intern, North Wellington Health Care
The Ketogenic diet has seen a recent increase in popularity, and many people are beginning to ask questions: Is it an effective weight loss strategy? Does it help control diabetes? Is it safe? The research is still fairly limited, but here are some important details:
What is the Ketogenic Diet?
The ketogenic diet is a high fat, low carbohydrate diet. Carbohydrate containing foods including bread products, cereals, rice, pasta, fruit, milk, yogurt, and sweets are almost completely eliminated from this diet. Typically, the amount of carbohydrate per day is not more than 50 grams, or 5-10% of total energy (compared to a typical diet which contains about 200-300 grams or 45-65% of total energy). The idea is that when the body can no longer use carbohydrates as its main energy source, it will switch to using fat. This produces ketones, which gives the diet its name. It should be noted that this is not a “high protein” diet, contrary to popular belief. Only 20-25% of calories come from protein which is comparable to a “typical diet.” If too much protein is eaten, the body will not truly go into ketosis as proteins will be turned into carbohydrates instead.
Weight Loss:
Studies comparing the ketogenic diet to low-fat diets found a similar or better initial effect. That is to say, people did in fact lose weight on this diet. However, after six months, it was common to regain weight, meaning the ketogenic diet was not significantly better than any other diet.
Diabetes:
Research has shown that a ketogenic diet can be helpful in the short-term for managing diabetes. In these studies, people with type 2 diabetes following a ketogenic diet were able to decrease blood sugar levels as well as medications. The long-term effects of this diet are currently unknown however, and it is recommended to first discuss it with your healthcare or diabetes education team.
This diet is NOT appropriate for those with type 1 diabetes due to the high risk of ketoacidosis, a complication in which the blood becomes too acidic.
Risks and Side Effects:
There are currently no studies on the long-term effects of the ketogenic diet. It is hard to stick with because it is so restrictive. Furthermore, it takes about three days for ketosis to begin, plus three more days for the brain to adapt. This can be uncomfortable causing many people to quit before the diet really begins. Side effects include gastrointestinal discomfort and an increased risk of ketoacidosis. As this diet excludes nearly an entire food group, vitamin, mineral, and fibre supplementation may be needed. It is crucial to work closely with your healthcare team including a registered dietitian to ensure this diet is safe for you.
Considerations:
There are parts of the ketogenic diet that make it successful besides limiting carbohydrates. As with any diet, calorie restriction is still necessary for weight loss. Because fats are satisfying and increase the feeling of being full, appetite is reduced. Furthermore, food options are limited, and the lack of variety increases boredom with food thus reducing mindless eating and snacking.
This diet eliminates added sugars and processed foods such as muffins, chips, cereals, and juice. It is possible that many of the benefits associated with the ketogenic diet come from eliminating these foods. These are elements that can be incorporated in to a healthy, balanced diet without the burden of following a strict ketogenic diet.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
June 2018
Living a Healthy Life with Osteoarthritis….
by Theresa Russwurm, Kinesiologist, Minto-Mapleton FHT
Have you heard the word osteoarthritis (OA)? More than likely you have and probably from an older person. If you are middle aged do not fool yourself, you could have OA as well. OA has been stereotyped as a disease that only affects an aging population, however; it also affects those over 35. Approximately 5% of people between the ages of 35 and 54 and 30% of people between ages 50 and 70 have OA. It is more common than high blood pressure and diabetes! Research has demonstrated one of the most important factors in preventing and managing OA is to increase muscle strength around the joints, manage weight and increase physical activity. All of this can be done with exercise!
OA is a progressive disease that occurs when there is an imbalance between the break down and rebuilding of cartilage. As cartilage breaks down, the bones rub together causing joint dysfunction. OA can affect any joint that has cartilage around the end of the bones, it leads to pain, and it most commonly affects the hip, knee, and hand joints. In the past, x-rays have been the most commonly used tool to diagnose OA, but it can take 10-15 years for OA to show on an x-ray. Recent research indicates clinical findings, symptoms and risk factors are just as effective and more economically friendly in diagnosing OA.
Symptoms of OA can come and go initially and gradually get more consistent as the disease progresses. They can fluctuate throughout the day and differ between people. Someone with severe OA may have very few symptoms or very severe symptoms. The most common symptoms of OA are pain, stiffness lasting more than 30 minutes in the morning, aching, reduced range of motion in the joint, and swelling. Many people also feel that the joint may ‘give out,’ hear cracking or feel grinding within the joint. Non-modifiable risk factors of OA are age, heredity and sex and these cannot be changed. However, a person can make lifestyle changes to reduce modifiable risk factors; previous joint injury, physical inactivity, overuse, muscle weakness/imbalances in the legs and excess weight.
Majority of people with OA are physically inactive because they perceive being active leads to an increase in pain. When exercising there are two important rules with regards to pain while exercising. Pain levels after exercises should return to regular levels 24-48hrs after exercise and pain should stay within an acceptable range; 4-6 on a scale of 0-10.
The fact is, in order for cartilage to have a balance of break down and rebuilding it needs the appropriate amount of load, which can be achieved through exercise. Exercise helps by loading and unloading the joint, helping move the synovial fluid around the joint providing nutrients to the cartilage. However; the proper amount of loading and unloading and the proper technique are just as important as moving the joint in order to reduce pain. When doing strength training the joints have to be in proper alignment in order to load the joint correctly. You want to ensure your ankles, knees and hips are aligned, knees do not go past your toes, and the back stays in a neutral position. After exercising with proper alignment pain levels can decrease.
The modifiable risk factors already discussed can also be reduced with exercise. Exercise helps to increase physical activity, increase muscle strength, and helps manage weight. The effects of exercise on OA has been proven in research. It has also been demonstrated exercise has a positive effect on other chronic health conditions like high blood pressure, diabetes, depression and others.
Good Life with Osteoarthritis (GLA:D) is a program to help manage symptoms of OA in the hips and knees. This program is based on research and best practice guidelines; exercise, education and weight management. To find a GLA:D program near you, visit gladcanada.ca for more information
Remember, Canada’s exercises guidelines are 150 minutes of moderate to vigorous aerobic physical activity per week, in bouts of 10 minutes or more. Muscle and bone strengthening exercises at least 2 times per week. If you feel you are not achieving these guidelines contact your local family health team and speak with the health promoter/kinesiologist.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
May 2018
Advantages of Urban Pole Walking…
by Sandy Turner, Kinesiologist, Minto-Mapleton FHT
It has been said that exercise is the best medicine...but like medicine, exercise has a recommended dose, frequency and duration. How well would blood pressure be controlled, for instance, if blood pressure medication was only taken a couple times a week? The answer is not very well and this is often the case when one doesn’t exercise regularly…one isn’t going to see the benefits.
Pole walking is an excellent way to achieve optimal health benefits from walking. A great benefit of these poles is they are suitable for all seasons and are easy to learn. There are two types of poles available, fitness poles and activator poles. Each type of pole is designed for different purposes. The fitness poles are exactly for that, fitness. They will aid in helping burn 20-46% more calories than regular walking. The ergonomic grip will aid in toning core muscles by activating abdominals up to 1000 times per kilometer. The activator poles are meant to aid those with difficulties with balance and posture. The activator poles have a weight bearing capacity of up to 200lbs. This ability to off load with the poles makes the activator a great rehab pole for stability.
For people managing diabetes, it is important to exercise regularly to maintain healthy blood sugars. Urban poling can give a whole new meaning to the phrase “walk off those high blood sugars”. Although a brisk walk can help in reducing blood sugars, research indicates that resistance training has an additive affect. Exercise can help to regulate blood sugars for up to 24 hours or more. The response from exercise is seen in the parts of the body and the muscles exercised. Traditional walking engages about 40% of the body’s muscles, whereas, when using the urban poling technique 90% of muscles can be activated! A greater response to regulating blood sugars.
The urban poling technique is easy to learn, it’s much like mixing cross country skiing and walking. But to ensure that you are making the most of your poling you need to have proper form with each step. The activator poles are used in a totally different manner than Urban poles. Both sets of poles will offer support to hip and knee joints as well as aid in straightening posture.
When starting an exercise program, remember that anything is better than nothing. It is important to progress how often and how long you are exercising, on a gradual basis. Begin with what your body can realistically handle right now. This may be 10 minutes, but that’s ok! Then, figure out a comfortable pace that you can walk for 10 minutes. Remember that it doesn’t have to feel like ‘work’ from the start or else it will feel too hard by the end. Trust your body and what it tells you. You want to reach a purposeful pace that increased your heart rate and breathing, but not to a point that you are gasping for breath.
Consistency is the key so don’t worry about getting faster, but slowly build your walking time. Be sure not to add time too quickly. Give your body time to adjust and this walk will start to get easier. Once this happens then add 3-5 minutes to your walk and wait until your body adjusts. Repeat this until you have reached your time goal. This goal should be based on how much time you can realistically devote to activity on a regular basis. Ideally, it should be between 30-60 minutes per day. This can be broken down into 2, or more, shorter walks of at least 15 minutes at a time to improve your fitness level.
When introducing walking poles, you will have to start with short bouts and build your time for walking with the poles slowly. For instance, you may have to start with 5 minutes at a time and gradually build your tolerance, like described above. You can continue with walking without the poles to achieve time benefits.
Once you have built your walking time to the goal you have set, changing your pace or intensity will also be effective at ensuring a good amount of variety. Your body will plateau with the same workout day in and day out. Variety is key and can be as simple as changing your walking route or heading out in the opposite direction. So, get out and enjoy the springtime weather!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
April 2018
Why oh, why do I need to check my blood sugar?
Amy Waugh, RD, Upper Grand FHT
As diabetes educators, this is a question that we are faced with daily, and the answer is usually going to be “it depends”. Not always the answer we want to hear. People with diabetes tend to have higher than normal levels of sugar circulating in their blood streams. This excess circulating sugar causes the damage from diabetes that we are all trying to prevent: nerve damage, heart disease, vision loss and kidney disease. Testing our blood sugar at home can be a very useful tool to help us make decisions that can better manage diabetes. Testing let’s us know about the effects of the food that we eat; the effect of physical activity or exercise; what happens to our blood sugar when we are sick or stressed; or how our medications are working.
When first diagnosed with diabetes, your health care provider will likely prescribe a blood glucose meter or glucometer. Your diabetes care team or pharmacist will be able to show you how it works, help you understand your blood sugar targets, and when to test. Blood sugar testing is not just for your health care team to review. It is actually the most useful tool for you! Bloodwork done routinely at the lab helps your healthcare team stay on top of things but testing at home is most helpful for you to manage on your own.
Targets for blood sugar with diabetes are that our fasting blood sugars (before breakfast, after sleeping) and before other meals, should be 4-7, and 2 hours after eating a meal, should be less than 10. If you are testing your blood sugar, these are the best times to try testing. You may test at different times of the day, pick different meals and test before and after, or you may just be checking your fasting sugar levels. Some medications may require that you are testing much more often than others, usually related to the fact that they may be responsible for low blood sugars and you want to be aware of those so you can make changes. For example, people who take insulin several times a day should be testing much more frequently than someone taking insulin only once per day. The important thing is that testing is helpful to you to make decisions about how you manage your diabetes, that you are gaining new knowledge. If you are not learning anything new by testing your fasting sugar every day, because it is always the same, then don’t test so often first thing in the morning or try testing another time of day and see what’s going on. Testing before driving is always a good thing to do and is mandatory if you are taking insulin or any oral pills that could cause a low blood sugar. If you are not above 5 then you should have a small snack before driving and test every 4 hours if you are on a long trip.
There are many different brands of glucose meters on the market, including a new one that will continuously monitor your sugar for you. It requires a small looney size disc be affixed to your arm and the meter can scan it and get a reading without finger pricking, a very amazing way to test, however it is only covered on a few insurance plans at the moment. If you are testing your sugars more than 5x/day, it will be equivalent cost to your test strips, but otherwise it be can be costly. It does provide great insight and can help those struggling to get good control. It also can let us know things that testing once daily will never let you know. Remember that your bloodwork at the lab provides an average blood sugar level over the period of a couple of months, which could reflect relatively stable blood sugars over the day or could be the average of wide swings of highs and lows, which should be addressed and can’t be seen in lab testing. Continuous monitoring can show the fluctuations over the course of a day, and give you loads of information that may be helpful in making changes in your management to keep you healthy. Many conventional meters now have apps and the test results can be downloaded to your smart phones or computers that create graphs and charts of useful information. The good old fashioned log books are still really useful too!
Whatever you decide, make sure you know why you are testing, when to test, the targets you are aiming for and what to do with the information that you are collecting. Then, together with your healthcare team, you can learn to self-manage your diabetes, to be as healthy as possible, reducing your risk of developing any complications. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
March 2018
Nutrition Month: Unlock the Potential of Food
Gwen Simms, Registered Dietitian, Mount Forest FHT
March is Nutrition Month and this year’s theme is ‘Unlock the Potential of Food’. Food is nourishment, but it is also so much more. Food can improve health, prevent disease, and keep us feeling our best for longer. Food inspires, fuels activity, and ultimately unites us all. The 2018 campaign has five topics that will help us explore the potential of food.
The Potential to: FUEL
Food gives our bodies the energy it needs to function. From the most basic act of breathing to running a marathon, providing our body with the necessary fuel is crucial. However, almost half of Canadians say that eating a balanced diet is a challenge because they are so busy. This means they often skip meals and graze throughout the day. Snacking can definitely be part of a healthy diet and is a helpful way to get all the nutrients the body needs each day. The key to healthy snacking is to choose nutritious choices in manageable portions to meet hunger and energy needs. Remember, the goal is to provide your body with consistent energy during the day to keep yourself well fueled. So whether you are eating mostly meals, mostly snacks, or a mixture of both, make sure you are eating regularly and making the most nutritious choices you can.
The Potential to: DISCOVER
Did you know that improving food skills leads to healthier eating? This is especially important for kids as many grow up lacking basic food skills like how to shop, cook, and build a balanced meal. This is paired with children being exposed to more and more unhealthy food and beverage messaging, which is building a culture that relies heavily on processed and take out foods which are not as nourishing as home-cooked meals and snacks. Teaching children basic food skills can give them the power to discover better health as they grow. If you have a child in your life, involve them in cooking and other food related activities and watch as they become inspired.
The Potential to: PREVENT
Lifestyle factors, including what we eat, are a major influence in disease prevention. Studies consistently show that a nutritious diet can help prevent illness and lower the risk of developing chronic diseases such as type 2 diabetes, heart disease, stroke, and dementia. A basic healthy diet for disease prevention follows a Mediterranean dietary pattern which includes fruits, vegetables, whole grains, healthy fats, and protein sources such as legumes, nuts, seeds, meat, poultry, fish, and dairy foods. Choosing more of these whole foods and less processed foods is a great place to start.
The Potential to: HEAL
As dietitians, we believe in and understand the potential of food to enhance lives and improve health. You can find dietitians working in hospitals, family health teams, public health, long term care settings, and so many other exciting places, all with this same belief. We all use food to promote healing and help others discover how nutrition can play a role in leading your best life at any age and any stage. From picky eating to diabetes management and from celiac disease to malnutrition, food is healing.
The Potential to: BRING US TOGETHER
We come together over food to celebrate and to grieve, and often food is a joy, a comfort, and an act of love in our lives. It is all of this to us because sharing food has power. Sharing meals is an enriching experience for all ages and families who eat together tend to have a more nutritious diet overall as well as improved communication and enhances quality of life. However, 30% of Canadians say it’s challenging to find time for family meals. Making these meals a priority, setting down our cellphones and turning off the T.V. even a few times a week can make a difference.
So what does food mean to you? And how can you unlock the potential of food in your own life this month? For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
February 2018
New Year’s Resolution checklist for 2018
By Mike Libbey, Registered Dietitian, Groves Memorial Community Hospital
Ok, let’s examine how to stick to your New Year’s Resolution for those that are still adhering to their plan. The absolute main way to success is not allowing yourself to accept excuses which will cause failure in reaching your goal. The goal can be weight loss, an exercise plan or to quit smoking. Once you give in and say just this one time you’re most likely not going to succeed. Look back on all the previous New Year’s Resolution and remember why did I not reach my goal? You’ll most likely recall the time that you gave an excuse such as I’ll do it tomorrow, I’ve had a hard day and I deserve this treat or I’m so stressed out.
So now let’s look at how you can change your attitude about making up excuses. Let acknowledge how hesitation can derail your goal. If you hesitate more than just 5 seconds your most likely to give in. So next time someone offers you a something that you know you should avoid, just immediately walk away. Each time you’re able to do this it actually gets easier and gives a feeling of being successful that builds up will power. Many people will say I can’t do it because I have no will power which is a false statement. This is not something that you are born with but is developed from numerous small successes. The more you accomplish any task, big or small; your will power will grow in strength. Another popular New Year’s Resolution is starting an exercise plan. Again the main excuse is there just isn’t enough time. So instead of not doing your 45 minute workout just do 5 minutes so you don’t get out of the routine. Five minutes is better than zero minutes and anyone can find this amount of time to do a mini exercise session, remember NO EXCUSES.
Start trying to think in a more positive matter, it really works. Many people have a deep subconscious belief of being a failure and basically fulfill that without knowing it. The good thing is your subconscious mind can be reprogrammed. It takes time but can be done simply by thinking good thoughts about yourself and by accomplishing small tasks. So remember the two things not to do are allowing excuses or hesitate from being the best that you can be. Have a great new year.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
January 2018
Staying healthy during winter weather.
By Shane Grace RN
The majority of the time we enjoy instantaneous access to communications and entertainment. We have grocery stores open and refilling a prescription is a phone call away. It is easy to overlook the fact mother nature can interrupt our hectic lives. Thinking and planning ahead can be the difference between comfort and disaster.
It is far easier for youth and adults to get our recommended 30 minutes of activity 5 times a week during the summer. When the sidewalks are icy and the air chilly going outside becomes harder and fall risk increases. There are walking tracks available in many communities. If you are going to be house bound for an extended period of time find ways to stay active such as an exercise DVD. The VON is airing their SMART Exercise class on Wightman Television channel 6. They range from low to high intensity and can even be done in a chair. For those concerned about falling try their Falls Prevention Series. Check your local listings for times. If you have not exercised in an extended period, your family health team or physician can recommend how best to proceed with starting an exercise program.
A blizzard or unusually bad weather isn’t the only time one must be careful with winter weather. Some medications are extremely temperature sensitive and temperature stress can reduce their effectiveness. Care should be taken to keep your medications from freezing. Prescriptions should ideally be picked up last when shopping or running errands. This reduces the chance that they will be left in a cold. If you feel that your medications have frozen, talk to your pharmacist about how you should proceed.
Plan for stormy weather. Hydro and other necessities may be interrupted during and after a storm. Service and utility providers will work as hard as possible to return the region to normal. This will not be an instantaneous, but rather require many hours of hard work. That is why the Government of Canada recommends that at a minimum everyone develop a personalized emergency plan and have a 72-hour emergency kit.
The emergency plan can be completed online at www.getprepared.gc.ca. It takes about 20 minutes to complete.
Check the weather before going outside and/or travelling. That way you can be sure to dress appropriately for the expected weather. Multiple layer of loose fitting clothing is recommended, to adjust for changing weather or activity levels. Keep skin covered up in extreme cold, as frostbite can occur within minutes.
Symptoms of frostbite can include numbness, white/grayish skin area, skin that feels unusually firm or waxy. Make sure to talk to your Nurse Practitioner or doctor or call Telehealth Ontario (1-866-797-0000) if you suspect you have frostbite.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
December 2017
5 things for under 5 dollars you can do to improve your health!
By Maggie Armstrong, Registered Dietitian, East Wellington FHT
Every day it feels like there’s a new fad diet or product claiming to improve your health. These options are often quite expensive and can make improving your health feel unattainable. In reality, the best ways to improve your health are often the least expensive. Here are five ways proven to improve your health that cost less than five dollars! With these, getting healthy and feeling better are within anyone’s reach!
1: Drink more water: Despite living in the country with the most fresh water in the world, chronic dehydration is quite common amongst Canadians. The average woman requires 9 cups of fluid a day, and that number is even higher for men at 12. Fluid from fruit, vegetables, soups all count, but water is the best way to meet your fluid needs, and it’s also the least expensive! Water plays an important role in regulating your kidneys, improving your energy, and keeping your skin healthy. By having a beverage with every meal or snack and keeping a water bottle handy, you can noticeably improve your health!
2: Walk 30 minutes a day: Regular exercise strengthens your bones and muscles, reduces your risk of heart disease, helps controls your weight, and improves your mental health. This does not mean you need to join a gym; a 30 minute walk each day will give you the same benefits! If there were a pill that provided all the benefits of physical activity, every doctor would prescribe it to every patient.
3: Mindfulness: Mindfulness means taking the time to be fully present in and aware of your surroundings. Focus on your breathing, how something feels to your touch, or how certain foods taste, and you are being mindful. A mindfulness practice has been linked to improved mental health, decreased stress and improved sleep. There are tons of free resources to help get you into mindfulness, and they are only a google search away!
4: Eat Lentils: It’s a common myth that healthy eating is more expensive than unhealthy alternatives. That may be true if you’re looking at the latest fad diets, but there are tried-and-true options which are as healthy as they are dirt-cheap! At the top of the list are lentils; lentils are packed full of protein, vitamins, and fibre, and typically cost less than a dollar a pound! Try adding them to your stews, soups, or salads, or visit www.lentils.ca for more inspiration. Eating lentils a couple times per week can help improve your heart health, bowel health and your budget!
5: Get enough sleep: Not getting enough sleep can increase your risk of obesity, heart disease, kidney disease, high blood pressure, and diabetes. Many people struggle to get a good night’s sleep on a regular basis, but you can improve the quality of your sleep, just by changing your pre-sleep routine. If you practice going to bed and waking up at a consistent time every day, turning off screens (phones, TV, computers) 30 minutes before bed-time, and having a regular wind-down activity, like reading or meditating, you can signal to your body that it's time to sleep and let it do the work for you!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
November 2017
Exercising After a Cardiac Event,
by Theresa Russwurm, Kinesiologist, Minto-Mapleton FHT
You may be thinking after your surgeon ‘fixes’ your heart you do not need to exercise, especially if you did not exercise prior to your cardiac event. It is highly recommended by surgeons to go through a cardiac rehabilitation program. The cardiac program helps you regain your strength and reduce your risk of another cardiac event through education, exercise and counselling. For more information on a cardiac rehabilitation program close to you go to http://www.cardiachealth.ca/index.php?o=locate-rehab-centre#ON. Once you have graduated from a cardiac rehabilitation program you may find it challenging to continue exercise on your own. How long, what intensity, what kind of exercise?
The guidelines for exercise is 30-60 minutes of moderate to vigorous physical activity, preferable all days of the week. There are three important components of exercise that need to be done every time you exercise: warm up, aerobic exercise, cool down.
The warm up is important for injury prevention, cardiovascular optimization and reduce irregular heartbeats. The warm up is meant to get the muscles ready for exercise; increase oxygen to the muscles via increase in blood flow. Start with slowly walking for 5-10 minutes before starting your scheduled workout.
Aerobic exercise consists of using large muscle groups to increase your heart rate. Depending on your condition you may use a treadmill, stationary bike or swimming as your means of aerobic exercise. Aerobic exercise should be at an intensity that feels like some work or 20-30 beats above your resting heart rate. Not everyone is able to exercise at the same intensity for the same amount of time. Exercise at a pace that feels right for you, do not try to push it. Take your time and work your way up to exercising for 30 minutes continuously. If you are able to talk and walk you are exercising at a good intensity.
The cool down also plays an important role in injury prevention. Start your cool down by walking at a slower pace than you warmed up. You want your heart rate to become lower than your exercise heart rate. Stretching is also part of the cool down, it helps the muscles relax and prevents cramping of muscles.
After being away from work and/or regular activities for a period of time your muscles become weak and you may find that you are unable to perform the same tasks you were prior to your cardiac event. Performing resistance training 2-3 times per week will help you get back to doing those regular activities. Doing each exercise 8-12 times, 2-4 sets with 2-3 minutes of rest between sets is the recommendation. Perform a couple reps of each exercise without any resistance prior to adding resistance to help get the muscles ready for lifting the extra weight.
Some people may have surgery after having a heart attack and the time lines for starting aerobic exercise and resistance training are different for surgeries or procedure that have been done. After a stent has been inserted you should wait for 3 weeks, or when 30 minutes of low intensity exercise can be sustained before you progress to moderate level of exercise. After surgery that involves sternotomy incision it is advised you wait 6 to 8 weeks before becoming involved in physical activity. If you had a pacemaker inserted you are advised not lift your arms above head height for 4 weeks due to the leads on the heart.
Please contact your family doctor or exercise specialist after graduating a cardiac rehabilitation program before starting an exercise program on your own. We have two health promoters/Kinesiologists with the Minto-Mapleton Family Health Team that can help you start your exercise program. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
October 2017
Let’s Be Great North!
By Jena Docking, Kinesiologist, Upper Grand Family Health Team
Are you a resident of North Wellington?? Whether you are or not, perhaps you have heard of the great work being undertaken by Happy Healthy Families (HHF).
Happy Healthy Families is a social marketing campaign facilitated by a collaboration of community members, businesses and many stakeholders, including Family Health Teams, the Township of Wellington North and WDGPHU. Raising awareness of the importance and impact that healthy eating, increased physical activity, reduced screen time and good sleep habits can have on our health, and our risk of chronic disease later in life, is the cornerstone of the project, in an effort to make North Wellington the healthiest place possible to raise a child.
The campaign launched with “Veggies and Fruit Every Day” and this has been the theme over the last year and one of the action items for HHF. In May 2016, at the Mt. Forest Farmers’ Market, residents, including Mayor Lennox, signed a banner pledging their support. A partnership quickly developed with the Mount Forest Foodland where a healthy check-out lane was launched, and a food skills workshop led by 22 students from Wellington Heights Secondary School for students at Victoria Cross Public School took place in November. The HHF have also made appearances at the Fergus Family Fair, International Plowing Match, Rural Romp, Doors Open, Fireworks Festival and Wellington North Showcase.
“Move and Play Every Day”, the focus for the upcoming year, has just launched. This action item is intended to promote physical activity and help families and children achieve 1 hour or more of daily physical activity to meet Canada’s Physical Activity Guidelines. Currently, only 9% of children between the ages of 5 to 17 get the recommended 60 minutes of heart pumping activity each day and billions of dollars are spent each year treating chronic disease such as diabetes, high blood pressure and heart disease in adults, and increasingly seen in children, that may have been prevented.
Let’s take a closer look at the true cost of inactivity. It was estimated that sedentary behaviours cost the Canadian economy $6.8 billion dollars in lost productivity, time off work and health care costs but only 5% of our health-care budget is allocated to preventing disease versus the huge investment in treatment of disease. The good news is, that physical activity can both treat and prevent disease and it should come as no surprise the staggering results that arise from physical activity.
Activity reduces rates of pain and disability of knee arthritis by 47%, reduces progression of dementia and Alzheimer’s by 50%, reduces progression of diabetes by 58%, reduces anxiety by 48%, reduces risk of hip fracture by 41%, reduces risk of depression by 47%, and lowers the risk of death by 23%. The list goes on and on…better results than medication in most instances. Now don’t get me wrong, starting to jog at age 65 can’t undo a lifetime of inactivity but it is a start!! Yet, many of us don’t take these amazing results seriously. I find it fascinating that people can be on numerous medications to help control their chronic disease when exercise, just one thing: EXERCISE, can prevent and treat many, if not all, chronic diseases.
So why do people find it so challenging to implement more physical activity...we all have many reasons why but remember that motivation is very unlikely to land in your lap so make it part of your daily routine, book it into your schedule like walking your dog, picking up your kids or brushing your teeth! No one wants a terrible health crisis to happen before we take action but we are increasingly facing this exact dilemma! Already 20 million people globally die every year from preventable deaths including stroke, heart disease, lower respiratory infections and chronic obstructive pulmonary disease. Many of these people are aged 65 and younger.
My question to you is...what can you do to shift from reactive to proactive to save millions of lives (potentially your own) and billions of unnecessary healthcare dollars? If you are interested in learning more about or getting involved with Happy Healthy Families please contact us: online www.happyhealthyfamilieswellingtonnorth.com; by phone at Mount Forest Family Health Team 519-323-0255 ext 5085; like us on Facebook at www.facebook.com/happyhealthyfamilieswn or Follow us on Instagram @happyhealthyfamilieswn.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
September 2017
The Power of the Pulse: a mighty powerhouse to add to your diet
Gwen Simms, Registered Dietitian, Mount Forest FHT
Nutritious, inexpensive, and versatile with a nutritional profile associated with improved health. Have you heard about pulses? And are you incorporating these powerful food ingredients in your diet?
What Is a Pulse?
The terms ‘pulse’ and ‘legume’ are often used interchangeably, but what exactly are they? Is there a difference? Legumes refer to plants whose fruit is enclosed in a pod, such as peanuts, soybeans, and fresh beans. Pulses are part of the legume family, but refer only to the dried seed. Dried beans, peas, chickpeas, and lentils are collectively known as pulses and are the most common varieties.
Good for the Environment, your Wallet, and our Country!
Both legumes and pulses are nitrogen-fixing crops. This means that they fix nitrogen into the soil, reducing the need for chemical fertilizers. This plays a role in improving the environmental sustainability of cropping systems.
Pulses are also an inexpensive addition to your grocery cart. Whether you choose to purchase canned, frozen or dried beans and peas, you won’t be spending more than a few dollars for a nutrient packed food.
Did you know Canada’s large and diverse agricultural land is ideal for growing a wide range of pulses? Canada’s pulse production averages between 4.5 to 5 million tons per year! Due to this, Canada has emerged as the world’s largest exporter of peas and lentils, and one of the world’s top five exporters of beans. Something to be proud of!
Nutrition Facts
In many cultures, pulses tend to be underestimated and are even known as ‘protein for the poor’. So what’s all the hype about? Pulses are an excellent low fat source of protein, fibre, and many vitamins and minerals including B vitamins and iron. Pulses increase satiety (fullness) and help to stabilize blood sugar by reducing spikes after eating. This is beneficial for managing both diabetes and weight. Pulses can also help reduce the risk of heart disease by lowering LDL cholesterol. This is associated with their excellent soluble fibre content. Pulses are also a great source of insoluble fibre, which helps keep our digestive system healthy and regular. Pulses are sometimes associated with bloating, flatulence, and a long cooking time. However, GI symptoms can be avoided by slowly increasing the amount of pulses in your diet and drinking adequate water. If cooking dried beans is a nuisance for you, there are other options! Take a look at the ‘How to Use’ section below. These nutrient dense little beans are definitely worth adding to your diet a few times per week to help prevent and mange many chronic diseases.
How To Use?
Most people are intrigued when they learn the nutritional benefits of pulses and want to try incorporating them into a healthy diet, however many people don’t know how to use them. Pulses can be a quick and easy addition to any meal as they require little preparation – especially if you buy them canned, just rinse and enjoy. You can also now find black beans and chickpeas in the frozen vegetable section, which can come in handy too. If you choose to use dried pulses all you need to do is soak them overnight and then boil them in fresh water until tender. Here are a few easy ideas to get you experimenting with pulses:
1.Add a can of beans to your favourite homemade soup, stew, or stir-fry.
2.Blend chickpeas, lemon juice, garlic, and olive oil together to make your own hummus for dipping vegetables or spreading on sandwiches.
3.Make a lentil curry with vegetables and serve on basmati rice.
4.Try substituting half (or all) the ground beef in tacos, chili, or hamburger patties with beans or lentils.
For more recipe inspiration, check out Pulse Canada’s website – www.pulsecanada.com. Sign up for the ½ cup habit challenge and enjoy the power of the pulse!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
August 2017
What Can I Drink?
By Cara Croll, RD, CDE, North Wellington Healthcare
It’s that time of year when you might be reaching for that extra beverage to quench your thirst. What you choose is very important for your health. I frequently discuss this topic in my Diabetes Clinic as there are limited options when trying to limit sugar intake. The main concern with beverages is the high sugar and calorie content. Research has shown that drinking pop, juice and other sweet drinks is more likely to lead to weight gain, diabetes and even cardiovascular disease. The problem is that beverages do not satisfy your hunger, leading to excessive calorie intake. This can easily cause weight gain. My motto is, “it’s better to eat your calories than to drink them!”
You may have heard that juice, iced teas, and chocolate milk have the same sugar content as pop which is about 6 teaspoons (tsp) per cup and up to 80 g sugar (15 tsp) per 600 mL bottle. Iced coffee drinks are not only high in sugar but often fat, adding up to 500 calories for a large size which is similar to eating an extra meal!
There are plenty of diet drink options out there using artificial sweeteners. They are an option to help a person eat less sugar but switching to diet products or using a lot of these sweeteners may not help with weight loss. Some research studies are leaning towards the theory that by consuming artificial sweeteners (even Stevia), and exposing our taste buds to them, we continue to want (or crave) sweets. So if you don’t need them, don’t use them! This topic could be a whole other article.
Here are some options:
-plain coffee and tea. Decaf options and herbal teas will be more hydrating. Try homemade iced tea using lemon juice and minimal sweetener or added sugar. Try homemade iced coffee using plain milk. Ask your local coffee places for the best low sugar options and whether a drink can be made less sweet or with milk instead of cream.
- Plain water. Many people tell me they don’t like water. However it’s the best thirst quencher and plays an important role in our overall health. Consider re-training your taste buds to like it. You can always add some fresh fruit, mint or cucumbers to change the flavor a bit.
-Club Soda. Just carbonated water, no sugar and no sweeteners! There are so many good fruit flavors these days. Look for PC Blue Menu sparkling water (cucumber and mandarin are my favorites), Dasani Sparkling (black cherry and mixed berry are great), and Nestle Pure life sparkling (raspberry lime is a hit with my kids). If you can’t tolerate these plain, consider adding a bit of juice to flavor it.
-Be cautious with smoothies. It’s best to make them at home with milk or unsweetened milk alternatives rather than juice. Make it more filling by adding a source of fibre and protein (berries, ground flax, chia seeds, hemp hearts, greek yogurt or a protein powder).
Have a great summer and stay hydrated! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Should you take vitamin/mineral supplements?
By Mike Libbey, RD, Groves Memorial Community Hospital
We keep hearing mixed messages that vitamin and mineral supplements are a waste of money and have no health benefits. It’s not that everyone should run out and stock up on vitamin supplements, but is it truly a waste of your resources? We should always try to get our nutrients from whole foods but what if you don’t eat adequately and even if you did is there still a chance you could be deficient in these micronutrients? Many of the standard medications that millions of people take can either interfere with absorption or increase losses of vitamins and minerals from our bodies. One such medication class that reduces stomach acid (proton pump inhibitors) are used to treat gastric esophageal reflux disease (commonly called GERD). This class of medications can decrease absorption of iron, vitamin B12, vitamin C, calcium, magnesium and also cause an increased risk of infections and hip fractures.
Let’s discuss two nutrients that are known to be deficient in the population of both Canada and the United States. One is vitamin D and the other is the mineral magnesium. These two nutrients are needed for literately hundreds of reactions in the human body and if inadequate can cause numerous health issues. Vitamin D deficiency in the population of Canada is estimated to be approximately 32 to 41 percent. Inadequate intake of this vitamin has been linked to diabetes, hypertension, osteoporosis, autoimmune diseases, depression, autism and cancers. The main source of vitamin D is sunshine but the further north that you live the less your body can make. It is also found in fatty fish, egg yolks and fortified products such as milk but still may be difficult to meet the requirements of 400-800 International Units (IU) per day.
The second nutrient, magnesium, is a very important mineral. This mineral is needed for over 300 biochemical reactions in the human body. These reactions are needed for blood sugar control, normal heart beats, muscle function, energy production, blood pressure control, bone health and many other vital functions. Approximately 34% of the population in Canada is not meeting the daily requirement for magnesium. The daily requirement is around 400mg per day. It is found in beans, legumes, avocados, green leafy vegetables, nuts and seeds. Inadequate intake may result in loss of potassium, muscle spasms, heart attacks, diabetes, osteoporosis and many other health problems.
After reviewing just two nutrients we can see how dramatically this can affect our health. There are many other vitamins and minerals that are deficient in our diets especially in children and the elderly. If these nutrients are not supplied, then it may eventually lead to illness or disease. Again, it is always better to get adequate vitamins/minerals from healthy nutritious foods but in reality, if this is not happening it must eventually be addressed. Ask your doctor or dietitian about using vitamin/mineral supplements to support your health.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
February 2020
Could I have ‘Metabolic Syndrome’?
by Holly Stokman, Chronic Disease Management Nurse, Upper Grand Family Health Team
Metabolic Syndrome got a lot of attention a few years back, and although not a “hot topic” these days, it remains common and still poses significant risks to those affected. It’s a term used to describe someone who has (at least) 3 of the 5 following health concerns (or, is taking medication to control any of these):
- High blood pressure
- Low levels of high-density lipoprotein (HDL, or“healthy fat”) in the blood
- High levels of triglycerides (a type of fat) in the blood
- A large waist size
- High (fasting) blood sugars
High blood pressureputs a strain on blood vessel walls, valves within them, and the organs the blood is traveling to, requiring them to work harder. Over time, this stress can weaken all parts of the system, leading to failure in proper function, disability and disease.
HDLis a healthy cholesterol that can absorb unhealthy cholesterol, carrying it away to be eliminated from the body. So, not enough of this, and unhealthy cholesterol levels have a better chance of rising in the blood, building plaques and potentially blocking blood flow to vital organs (i.e. causing a heart attack or stroke).
Triglyceridesare formed when excess sugar from highly-processed carbohydrate foods (or alcohol), are consumed and stored as fat. This excess fat increases inflammation in the body which disrupts normal functioning of hormones, such as insulin.
Waist sizematters because excess fat is not just pro-inflammatory, it also puts an added strain on the vital organs housed in that part of the body, such as the liver.
High blood sugarlevels after several hours without food or drink, is a sign that you may have become resistant to your own insulin, and/or your pancreas is no longer able to produce enough insulin to keep your sugar levels stable during periods of fasting.
A diagnosis of Metabolic Syndrome is a warning sign that will not go away if you ignore it, but one that you have the power to change. The same things that can improve your circulation, like healthy eating, physical activity, quitting smoking and reducing alcohol consumption, have also been shown reduce risk of cancer and dementia, as well as boost your energy levels and mood.
Ask your health care provider to calculate your cardiovascular risk at your next visit and take advantage of the free services available through Family Health Teams to assist you in your journey to better health and quality of life!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
January 2020
Budget Friendly Healthy Eating
By Alyson Colton, Registered Dietitian at Mount Forest Family Health Team
Every year it seems that food prices keep going up higher and higher, especially the cost of fruits, vegetables and other fresh foods. A recent study predicted a rise in food costs in Canada of between 2-4% in 2020. While the rise in food costs can be overwhelming and it can feel like it becomes more difficult to spend money on healthy food choices, there are many things you can do to ensure you are still eating healthy on a budget. We know that a healthy diet is an important step in diabetes care and management and an overall healthy lifestyle, but that does not necessarily mean that you need to spend more money on food to achieve this.
One of the first things you will want to think about is what you are planning to eat for the week, and make a grocery list for when you go to the store. If you prepare a menu for the week and bring a list with you, you are more likely to stick with the items on the list which will prevent you from those last minute “impulse buys”, which are usually more costly. You also can go through the flyers and see if any of the items that are on our list are on sale, which can also help with budget friendly shopping.
Another tip that can help with healthy eating on a budget is buying frozen vegetables, especially in the colder months. Fresh fruits and vegetables can be quite expensive, but that does not mean we have to go without! Buying frozen fruits and vegetables can be a much more economical way to incorporate these into our diet. Canned vegetables and fruit can be another alternative to fresh, however you want to ensure that they are not packed in syrup, or high salt broths. Rinsing the canned items in water before eating them can really help with taking away a lot of the salt residue.
Once you have your groceries and are ready to make some meals. It can be helpful, and more economical to “batch cook”, or cook larger quantities at a time and save the rest for another time in the fridge or the freezer. Quite often it is more budget friendly to buy in bulk rather than in smaller portions. By cooking large amounts at once you can prepare ahead of time and feel less stressed when it comes to meal times.
Another tip to help you eat healthy on a budget is eating most of your meals at home. Eating out at restaurants/food chains can be a treat on occasion, but can also be quite expensive and add up quickly if done on a regular basis. Even packing your lunch to bring to work instead of purchasing your lunch for work can save you a lot of extra money that you could put towards your grocery bill or other items. Not only does restaurant food cost more than meals made at home, but quite often they can be higher in sodium, fats and sugars compared to the meals we may make at home.
Last but not least, another thing to consider is where the majority of your food budget is going to. Quite often, meat can eat up a large portion of our food budget. While protein is an important part of our diet and we want to ensure we are having enough to support our body, there are alternative sources of protein that may be more budget friendly. Protein sources such as beans, lentils, tofu/soy can often be much less expensive than purchasing meat all the time. Try to have 1 meatless meal per week to help reduce costs by including an alternative protein source into your diet. You can also check out different recipes and experiment with recipes by using frozen instead of fresh vegetables or any of the other suggestions listed above to help make healthy eating on a budget, easier and more realistic for you and your family.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
Dec 2019
How to fit everything in the holiday season??
By Sandy Turner, Kinesiologist, Minto-Mapleton FHT
It’s that time of year again…lots of lists and hopefully exercise will be at the top, well ok, at least on the list? Most of us are not getting in enough purposeful steps daily or can’t even remember when we huffed and puffed last because we were trying to improve our fitness levels. Winter will most likely send a lot of us into hibernation but our bodies were made to move…not slumber for the coming months!
The world is trying to become more efficient and that has trickled over into the fitness industry as well. However, the truth is the more we move, the better. Sitting is our kryptonite and we should only do it in small doses. Thankfully, there are a lot of exercises you can do in your chair to improve your fitness as well.
If a regular walk is already part of your regular routine, that’s great! Now the question is, “how effective is my walk?”. If you have been taking the same route for years now, perhaps there are some things to consider to freshen it up a bit. Apart from the easy changes like reversing the route, so that what was downhill becomes uphill, you can also create a couple more routes of varying lengths and rotate through these weekly. Better yet, maintain your current route or routes and consider adding higher intensity intervals during it.
High intensity interval training, or HIIT workout is a newer way of exercising, which at first was gaining popularity due to the fact workouts seemed to be shorter and the effects of higher intensity seemed to last long after the workout ended. More research has been done and although there is an afterburn effect, it isn’t as huge as it was once thought. Also, the length of workout is close to the same due to the fact a good warm up and cool down is a must when performing these types of workouts.
New research is showing the potential for interval training (HIIT) to improve physical fitness and health. For regular daily walkers, there is an added benefit to continue the same walk, but add short burst of faster walking through out. This is called interval walking: subtle changes in pace for short periods during your walk of the same duration in total as before. This can look a number of different ways.
If you are not a regular walker, yet, be sure to begin with a regular walking program for a few weeks to build some fitness and endurance. As this becomes more manageable you could start adding intervals of walking at a faster-than-normal pace, alternating with short periods of normal-pace walking. Interval walking does not have to be every time you walk, rather pick one to three walks a week to incorporate this style of walking. Start slowly and build these intervals gradually. Warm up with easy walking for 3-5 minutes, then walk at your purposeful pace for exercise for 5 minutes, then try an interval of 30 seconds at the pace you would walk when in a hurry. Repeat this hurried pace for 30 seconds, every 5 minutes for the remainder of the walk. Remember to cool down with some light walking at the very end and stretch your legs.
If your days are too busy to carve out the recommended time for exercise think about ways you can get huffing and puffing a few times during the day. Research is also showing there is some benefit to adding intervals into our regular routines to make a change in our health. Think about times in the day when you can add a bout of brisk or hurried walking and up your pace when you can. Examples include parking farther away and briskly walking to the entrance; taking the stairs when possible, either down or up; walk the perimeter of the store before starting shopping; walk at lunch for 10 or 15 minutes or finally put on your favorite song and dance! The options are endless and by improving fitness, we improve health and most importantly, our quality of life!
Thankfully fitness trumps “fatness”. Being unfit puts you at twice the risk of mortality - regardless of your body weight. However, a fit, overweight person will have the same risk factors as their fit, lighter weight counterpart. The more fit we are the better equipped we are to face the day. Not only does our quality of life improve, but so do our risk factors for illness and even death! So be less worried about the number on the scale and more focused on improving your fitness!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
Oct 2019
Blood Sugars: What can the numbers tell us?
By Danielle Parsons, RN, Minto-Mapleton FHT
If you have been diagnosed with diabetes, your health care professional may have asked you to start testing your blood sugars. But how often should you be testing your blood sugar and what do these numbers mean? Are there things that you can do to keep these numbers in target?
Blood Sugar Targets
Your blood sugars change constantly throughout the day in response to eating, physical activity, illness and even stress! Because of this, some people find it helpful to test their blood sugars at different times throughout the day (instead of at the same time everyday). This can be a useful tool to help determine how certain foods or physical activity impact your blood sugars. It can also tell us if changes need to be made to your medications, dietary habits or routines in order to help manage your diabetes effectively.
Before you eat, your blood sugars should ideally be between 4.0-7.0mmol/L. If you eat foods that contain carbohydrates, your blood sugar will rise. Two hours after your meal, we want your blood sugars to be under 10.0mmol/L.
It is a good idea to keep a written log of what your blood sugars have been. This way you can easily see fluctuations in your blood sugar levels and identify blood sugar patterns. The more often you test, especially at different times throughout the day, the better understanding of your own diabetes control. Alternate between the times that you test. One day you could test before you eat, the next day you could test two hours after eating. Please note that depending on the medications that you are on, some people need to test their blood sugars more (or less) often. Please speak with your health care team as they can help you decide the right frequency of testing your blood sugars!
Why is keeping your blood sugars in target important?
There are many complications that are directly related to uncontrolled diabetes over an extended period of time. According to the Diabetes Canada Guidelines, these complications include: heart disease and stroke, kidney disease, eye damage and nerve damage to the feet.
What should you do if you are finding your blood sugars are elevated?
First and foremost, it is important to reflect back and ask yourself if there is a specific reason why your blood sugars are elevated (some examples may include: eating a larger than normal meal, snacking, decreased activity, etc). Make sure to document this reason in your blood sugar log, as it helps you and your health care team understand why your blood sugars were elevated.
Increasing your activity levels will also help decrease your blood sugars because when you are active your body uses sugar as fuel. Participating in activity will also help your body use your own insulin more effectively. Regular physical activity is a great way to keep your blood sugars in target!
If your blood sugars are above 10.0mmol/L two hours after eating it may mean that you ate too many carbohydrates at that meal. Next time, try to eat less carbohydrates. You could increase your non starchy vegetable intake at the next meal or even go for a walk. These are all ideas that could help with keeping your blood sugars within target after eating!
If you are noticing your blood sugars are trending higher than normal, or are above target, please reach out to your health care team. They are there to help you with lifestyle or medication changes to make sure your blood sugars stay within target. Please remember to bring your blood sugar meter and blood sugar log book to your appointments because this is excellent information for your health care team to review!
Do I always have to poke my finger to test my blood sugar?
There is a new blood sugar monitor that you do not need to poke your finger to use. You may have seen commercials for it on TV. It is called the “FreeStyle Libre” and a small white sensor is placed (by you) on your upper arm. It stays there for 14 days and you scan your meter to the sensor to see what your blood sugar levels are. This system will show you a graph of what your blood sugars have been. Some private insurance companies provide coverage for this system. It is now covered under Ontario Drug Benefit for individuals over 65 and that take insulin!Please speak to your health care team if you are interested in learning more!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area!
August 2019
Intermittent Fasting – What is it all about?
By: Cara Croll, RD, CDE with Linda McComb, Dietetic Student Volunteer
As summer is now upon us, many are turning to the latest fad diets in hopes to get that “summer body”. A diet that has become quite popular lately is Intermittent Fasting. Although it is an unusual way to diet, many are trying it out to lose weight and burn fat, which begs to ask the questions; what exactly is Intermittent fasting? Is this a healthy method for weight loss? Does it prevent Diabetes?
What is Intermittent Fasting?
Unlike traditional dieting methods where there are many restrictions and rules to follow about what to eat, intermittent fasting focuses on WHEN to eat, not WHAT to eat. It is a pattern of eating that switches between cycles of eating and fasting periods. Typically, eating periods can last up to 8-12 hours whereas fasting periods last for about 12 -16 hours. There are many different types of fasting diets based on the hours or days of fasting which can make the research hard to interpret.
How does it work?
The diet is promoted to help with fat-burning from lower insulin levels when fasting. However, most people will usually lose weight because they are eating fewer calories than before, so it is difficult to say what really causes weight loss. There is research on whether this diet can help a person eat less without being hungrier but not all studies show the same result. There is also debate on whether this diet raises metabolism, as typically low-calorie diets can lower metabolism (meaning your body burns fewer calories on a daily basis). Also, a diet can only work long-term if a person can stick with it. In research studies, these are known as drop-out rates. Some studies show dropout rates to be similar for Intermittent Fasting compared to other diets, making it less likely to work in the long-term.
Is it Healthy?
There is plenty of research that healthy diets should include good quality food with a balance of nutrients. What and how much a person eats will still impact their health and risk of chronic diseases. It is not as simple as meal timing. There are likely ways to combine both aspects to achieve the desired results. Unfortunately, without long-term research studies, it is too early to say the impact of the intermittent fasting diet. Anyone considering this diet should discuss it with their health care provider especially for those with Diabetes, people with a history of disordered eating or people with higher nutritional needs such as the young, elderly and pregnant women.
Does it prevent diabetes?
Short-term research has found that it can help with weight loss and lower the risk for some diseases. It has been recommended for people who are at risk for Type 2 Diabetes; this includes people who are obese, have high blood pressure and high cholesterol levels. Any diet that helps to lose body fat can result in reducing the risk of chronic diseases and even be a way to manage Diabetes.
Intermittent fasting may work short-term for some people. For many, it may be less risky compared to other diets wherewhole food groups are eliminated. As with other diets, losing weight too quickly can result in regaining the lost weight (and more). More research is needed before strong recommendations can be made for Intermittent Fasting. If you’ve been considering this diet for a variety of the reasons mentioned above, remember that creating lifelong healthy eating patterns first is key, and doesn’t necessarily need to be paired with fasting to see results.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
July 2019
Strategies and Tips on Living with a Chronic Condition
Danielle Parsons, Registered Nurse, Minto-Mapleton Family Health Team
When first diagnosed with a chronic condition it can be overwhelming, challenging, and frightening. There will be medical appointments to attend, as well as a change in your daily medications and routines. With some changes to your lifestyle, and a positive attitude, this transition can be made easier. I can relate to this on a personal level because when I was 16 years old, I was diagnosed with Type One diabetes. This diagnosis came with several obstacles, both physical and emotional, but ultimately, it has made me healthier and a more well-rounded person. Below are some strategies and tips that I have found helpful when living with my chronic condition. I hope that you will find these helpful too!
Support:It is essential to have a support system in place made up of people who empower and encourage you through this change in your life. A support system can be comprised of family, friends, coworkers, neighbours, community groups and your health care team. It is normal to feel afraid or upset about this change in your life but it is important to be able to reach out to somebody about it. Communicating your feelings about your diagnosis, how you are coping with these changes, and help you may require, is key to effectively managing your condition. This can be accomplished by exploring many different avenues. Some as formal as talking to Registered Health Care Professionals, others involve attending community-based support groups filled with individuals going through similar situations. These people understand what you are going through and can answer any questions you may have. Not only could you meet someone who will have a positive impact on your life, but you will have the opportunity to be that person for others as well.
Education:In order to safely live with your condition, it is essential to educate yourself about the condition and what you can do to manage it. Are there signs and symptoms you need to be aware of, or watch for? Are there things you can do to prevent your condition from worsening? Your health care team is there to provide you with the answers to these questions in a supportive and caring environment. Please reach out to them if you find you are not understanding your condition or if you have any questions or concerns. It is our job to ensure you have the knowledge and skills to lead a healthier lifestyle while living with your condition.
New Routine:When diagnosed with a chronic condition, your daily routines will need to change. Because of this it is important to incorporate self-management strategies into your daily routine. Everyone’s self-management strategies will be unique to themselves and it is essential to discover what works best for you and to stick to it. This may include weighing yourself daily, testing your blood sugars, and/or reading nutritional labels (to name a few). Eventually your self-management strategies will become habit. Personally, I test my blood sugars before eating, adjust my insulin accordingly, and monitor my dietary intake and portion sizes without even thinking about it. With some dedication and determination, your self-management strategies can become second nature as well!
Healthy Lifestyle: Eating a balanced diet and engaging in regular activity is important for everyone’s health, but did you know it can also improve and prevent some chronic conditions? In order to ensure I live an active lifestyle I take part in exercise programs that I actually enjoy! By doing this my activity is less of a “chore” and becomes fun! I also follow the recommendations outlined by my Registered Dietitian, and use this information to discover new recipes that are not only healthy but delicious as well!
Living with a chronic condition takes a lot of time, energy, and dedication. It is easy to become discouraged, however by keeping things manageable, becoming educated about your condition, integrating self management strategies into your daily routine, and having a support system in place, success can be achieved! It is important to celebrate your successes, no matter how small, and to know the effort you are putting forward is having a positive impact on your life. For me this means celebrating the day that I was diagnosed with diabetes. I celebrate the fact that I have continued to take care of myself for another year. I celebrate all the hard times I have been through and the challenges I have overcome. I celebrate my strength, my perseverance, and my positive outlook on my life.
Be proud of your hard work and dedication to yourself! You are worth it! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
June 2019
Move now to move later!
Sandy Turner, Registered Kinesiologist, Minto-Mapleton FHT
Welcome sunshine…the days are getting longer and warmer. We automatically become more active as the weather improves, but be careful not to confuse activity and exercise. Warmer weather has us doing more outside chores. But are cutting the lawn and weeding the garden enough to replace a daily bout of exercise? Remember that exercise is defined as a planned session of moderate to vigorous activity that is purposefully paced so breathing and heart rates increase. Yes, you need to get a bit out of breath for it to challenge your fitness levels! There are very little if any fitness or health benefits associated with sedentary behavior. Our bodies are made to move…let’s get out there and do our bodies some good!!
Motivation, not enough time and lack of energy are some of the most common reasons for being inactive as adults, and eventually pain can also be a barrier for being more active. Funny thing is, the number one thing to boost your mood, increase energy levels, decrease pain and feel better is E X E R C I S E !
Preventative health is something most people are not even thinking about on a daily basis. Most of us don’t’ even know how good “normal” could feel. As long as we get through our day and chores and can do it again tomorrow, isn’t that good enough? Well, challenge yourself this summer and exercise 3-4 times a week at an effective pace for you. Raise the bar on what “normal” feels like for you. Enjoy the positive mindset, additional energy, strength and endurance that accompanies a more active lifestyle, resulting in a more fit Y O U! The benefits associated with exercise is endless.
Participaction’s motto says, “Everything gets better when you get active”. Check out their website, participaction.com, and download their app. There is a list of 23 “better(s)” that come with more regular activity and exercise. The App will help you to add in fit breaks, find ways to increase your active minutes and much more. Sometimes a little reminder or structure is all we need. Using an app or fitness tracker can help keep you on track with your daily or weekly activity goals but can also shed some light on your nutrition. Eating well and being more active are two key ingredients to health. The food we eat plays an important role in how we feel and our energy levels. It can also be a culprit of sabotage when it comes to achieving a healthy weight. The MyFitnessPal App is recommended by the dietitians of our FHT as a great tool for counting calories, as well as figuring out how many calories you need to eat, balanced against calories expended, to reach your fitness goals.
Mental health can also be improved with exercise, but sometimes our thoughts have a way of keeping us sedentary. If low mood is a barrier for you, try starting small with goals like getting outside, period. Then experiment with short walks of 5 or 10 minutes, or some mindful meditation. There are also some Apps recommended by our FHT Social Workers to help manage our stress and anxiety levels, check out Calm or Mindshift.
Finally, poor balance may be a reason that also prevents us from being as active as we would like. Frailty is not part of growing old, it should not be thought of as an inevitable part of life. In fact, frailty is both preventable and reversible. It has been said before, our bodies were made to move, we just don’t do it enough! If fall prevention is a concern, being more active is a big part of the answer. Consider using walking poles or a gait aid such as a cane or walker, to help you stand tall and feel supported when walking. Did you know that 50 hours of standing exercise will prevent one fall? Getting our bodies moving is the best way to get stronger.
The Heart and Stroke foundation of Canada have a great campaign asking the question, “what will your last 10 years look like?”. Statistics are indicating that the average Canadian will spend their last decade of life living with illness. Exercise is a great way to make health last, right up to your last day. Take a minute to google “heart and stroke last 10 years” and watch the 1-minute powerful video. We all hope to leave our mark on this world. Let’s try to leave a number of purposefully paced footprints around the world, your town, your gym or your treadmill every single day! That’s right, the moral of the story is, walk your dog, even if you don’t have one. Happy trails my friends.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
May 2019
Physical Activity and Exercise – The Food Pairing Most Often Forgotten
Nick Pellizzari, R. Kin, MSc – Health Promoter, Upper Grand Family Health Team
When we think about food pairings, we typically think about beverages (often alcoholic) and garnishes that match the flavours and smells offered by the main dish to be served. While this does often lead to an enjoyable meal, I do think we are too quick to forget a food pairing of another kind. The effort and thought put into selecting the perfect amount of oregano or turmeric to add to your dish should be matched with a similar thought process of how and when you will participate in some physical activity or exercise.
For example, the crisp and light taste of a white wine served alongside the earthy greens of asparagus, salad and pork tenderloin could be paired with a hike through a local trail. You would deeply inhale the crisp spring air and hear the snapping of fallen twigs and branches as you walk through the brush, making your way down to the stream to skip some rocks. The idea is to try and strike a balance with the energy being input into your body by way of food and drink, and the energy being expended by your body throughout the day.
While the example of physical activity provided above would be described as light to moderate intensity (depending on the difficulty of the trail), it would be ideal to participate in physical activity or exercise that would be described as moderate to vigorous. The Canadian Physical Activity Guidelines1indicate that adults should participate in a minimum of 150 minutes of moderate to vigorous intensity aerobic exercise (exercise for your heart and lungs – i.e. jogging) per week in combination with participating in resistance training (exercise for your muscles and bones – i.e. lifting weights or body weight exercises) a minimum of 2 days a week.
This may sound like a lot, but if broken down on a per day basis, it represents 22 minutes of aerobic exercise per day. That leaves you with approximately 23.5 hours of the day to complete the rest of your household chores and anything else you need to do.
When thinking about how to pair your exercise with food, feel free to experiment and try different forms of exercise! Different types of exercise will appeal to different people, just like different tastes and textures of food will please different people. For your convenience, a list of different forms of physical activity and exercise has been included below to provide you with some examples of things to try.
Light Intensity Moderate Intensity Vigorous Intensity
Tai Chi Water Aerobics/Aquafit Swimming Laps
Beginner’s Level Yoga Dancing Running
Housework (dusting, Brisk Walking (2.5 miles per hour) Skipping Rope
sweeping, doing dishes)
Climbing stairs at a Slow Pace Gardening Singles Tennis
Casual Walking Tennis Doubles Heavy Resistance Training
Golfing With Cart Carrying Young Children High Intensity Interval Training
Fishing Resistance Training
Once you’ve found a type of exercise you like, make a plan about how you will fit it into your daily routine and tell your friends and loved ones about it so they can help keep you accountable, and maybe even join you.
If you’re not fond of the idea of pairing exercise with food, or find the idea of exercising overwhelming, feel free to contact a Kinesiologist at your Family Health Team for advice on how to get started. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
References:
- http://www.csep.ca/CMFIles/Guidelines/CSEP_PAGuidelines_adults_en.pdf
April 2019
Does What You Eat Impact Your Mood?
Sarah Pink, Registered Dietitian, Mount Forest Family Health Team
We know that what we eat has an impact on our bodies and our health, but can what we eat impact our mental health as well? The research on nutrition and mood is relatively new and there are still many questions to be asked and answered. Despite this, we do know that yes, what we eat can make a difference on how we feel both physically and mentally.
Several nutrients are important for your brain to function at its best; omega-3’s, zinc, magnesium, b-vitamins, mono unsaturated fats, iron, protein, antioxidants and phytonutrients just to name a few. Two recent studies have shown that following a diet pattern similar to the Mediterranean diet can significantly improve symptoms related to depression. What was it that these people ate to improve their mood you ask? Plenty of plants, including fruits, vegetables, whole grains, legumes, nuts and seeds. Some low fat and unsweetened dairy, fish, lean cuts of meat and poultry and they used olive oil as their primary fat. They also limited their intake of many processed foods such as refined cereals, fried food, fast food, processed meats and sugary drinks. If you are interested in making some changes to improve your mood here are some ways to get started.
Fill half your plate with vegetables and fruit at every meal, or as often as you can. Try adding grilled veggies to your wrap, topping your pizza with extra veggies, adding veggies to your scrambled eggs, you could even throw some frozen veggies into your bowl of soup as it warms up. To make veggies more interesting try cooking your veggies in different ways such as roasting your broccoli instead of steaming it.
Give whole grains a chance and include them more often. Try brown rice instead of white, choose whole wheat instead of white breads, bake with whole wheat flour, make a barley soup, or a quinoa salad. Many whole grains can be cooked like rice but will just have a longer cooking time. Try cooking them in larger batches and freeze them for another quick weeknight meal.
Have a protein from foods such as legumes, nuts, seeds, tofu/soy proteins, dairy products (milk, yogurt, cheese), eggs, meat, fish, poultry at each meal. And consider these things when making choices for your protein
- Choose plant- based proteins more often. A couple of research studies have looked at diet patterns and depression scores. People who included legumes 3-4 times per week and nuts/seeds daily had better scores than people who didn’t focus on these things. Why? Legumes, nuts, and seeds are filled with many of the nutrients that support a healthy brain, including healthy fats, iron, magnesium, potassium and folate.
- Include seafood/fish each week. These are some of the best sources of omega-3 fatty acids and include nutrients such as zinc
- Limit processed meats such as sausages, hot dogs, bacon, ham etc...
- Choose lower fat and unsweetened dairy products. Try a plain yogurt with thawed frozen fruit to give it some sweetness instead. Or try cottage cheese as a snack.
If you are interested in learning more about how food can affect your mood contact your local Family Health Team Dietitian to help you make a plan for changes that will work for you and help your mood. And always remember that you don’t need to be perfect to achieve benefits from healthy eating. Start with a small step, maybe you choose nuts as a snack or pack an apple for the road. Take one small step and see where it leads. Who knows maybe that small step will be what you need to help you start to feel better?
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
January 2019
LITTLE THINGS MEAN A LOT!
MaryLou Morris, Diabetes Nurse Educator, North Wellington Health Care
For many of us this time of year is a period of reflection and renewal. We take a closer look at ourselves and review our health-related goals. For instance, some may want to lose weight, exercise more or reduce stress. And as we decide on our goals, we may look at our past attempts and recognize times that we were unsuccessful.
Instead of criticizing ourselves we could use this opportunity to come up with a few achievable and realistic behaviours that may lead to success. Here are some little tips that can mean a lot when it comes to your health.
Getting more rest:
- Set a regular bedtime
- Reduce caffeine and alcohol intake
- Choose quiet activities and reduce screen time an hour before bed
- Try to eat your dinner a few hours before your bedtime
- Avoid having your electronic devices in your bedroom
- Try to exercise during the day to promote a more restful sleep
- Eat more vegetables (cooked or raw) by trying to fill half of your plate with them. According to one of our dietitians “eating your vegetables first helps”.
- Making homemade vegetable soup is a great way of including more vegetables at this time of year
- Use a smaller plate to help control portions
- Plan and prepare a few meals/snacks ahead of time on your days off by cutting up some vegetables, boiling some eggs and choosing fruits that are easily portable.
- Experiment by trying a plant based meal, using legumes, once a week
- Eat breakfast by choosing something quick, if necessary, like a boiled egg and two clementines or a piece of toast with peanut butter
- Drink your water, start with a glass of water at each meal and then add a few more glasses during the day
- Choose a fruit for dessert
- Follow the “80-20” rule: make healthy food choices 80% of the time and allow yourself some treats 20% of the time
- Check with your healthcare provider to ensure that there aren’t any medical reasons that would interfere with your goal of increasing your activity level
- Reduce your sitting time by getting up during commercials when watching TV or setting your cell phone timer to remind yourself to put your device down and move
- If you like to walk but are reluctant to start in the winter, check to see if your local arena offers indoor walking or invest in a few worthwhile items like boots that have a flexible sole with a good tread (some are designed to prevent slipping on ice), traction cleats for walking, warm clothing that you can layer, a walking stick that folds to help prevent falls and a reflective vest for safety when its dark out
- Make yourself a priority, schedule in some ‘me time’
- Try breathing exercises
- Learn to meditate
- Try yoga
- Journal
- Practice mindfulness
- Exercise, besides promoting a more restful sleep, it can help reduce stress
Also, there are some online resources to consider:
- Dietitians of Canada www.dietitians.ca
- Eatright Ontario www.unlockfood.ca
- Diabetes Canada www.diabetes.ca
- Heart and Stroke Foundation www.heartandstroke.ca
- Center for Mindful Eating www.thecenterformindfuleating.org
- For plant based meal ideas www.pulses.org
December 2018
Healthy Holiday Tips
By Melissa Nodwell, Registered Dietitian, East Wellington FHT
The temptation to overeat is all around us during the holidays, from chocolates to baked goods to large meals at gatherings with friends and family. For people trying to make healthy choices or those living with chronic health conditions like diabetes, this can be especially challenging. Below are some tips to help you enjoy your food while still keeping your health in mind.
1.Have a snack before the party. Going into a holiday party hungry will make it easier to overeat. Don’t skip meals or try to ‘save up your calories’. While it may be counterintuitive, having a balanced snack with protein and fibre beforehand, can help you eat slower when dinner is served, savour your favourites, and leave without feeling overstuffed.
2.Choose your favourites. Skip the foods that you can eat every day and choose your favourite items. Survey the food options available and fill your plate with foods that you really like and will satisfy you.
3. Enjoy dessert in moderation. If grandma’s shortbread are your favourite go ahead and enjoy but remember portion size is key! Instead of over indulging which can lead you to feel guilty enjoy 1-2 cookies and then if still hungry aim to eat something healthier like fruit.
4.Eat mindfully and listen to your body. Try to eat slowly and mindfully. Enjoy the taste, textures and smells. This will help you be more satisfied with your meal as well as be better able to tune into your body’s hunger and satiety cues. Stop eating when you feel you are satisfied instead of waiting until you feel full.
5. Be careful about liquid calories. Drinks like egg nog, pop and punch can have a lot of calories. Try to satisfy your thirst more often with regular or sparkling water and use things like lemon or cucumber to add flavour. If you choose to drink alcohol limit to 1-2 drinks daily and never drink on an empty stomach.
6.Be ready for the “Hostess with the Mostess”. You may have a family or friend at your party that will keep offering you food. Take what you like, listen to your body and don’t be afraid to say no politely when you don’t want anymore.
7.Bring a healthy dish. Bringing your own dish is a great way to ensure that there will be something you like at the party, as well as a healthier option. Some ideas include: fruit or quinoa salad, dried figs stuffed with roasted almonds, a roasted vegetable dish, hummus and veggie tray or homemade bean salad dip with pita chips. For more meal and snack ideas, check out www.cookspiration.com.
8. Fit in exercise: Exercise will not only help you feel better but it can reduce stress. Ideally aim for 30 minutes most days but bouts of 10 minutes several times a day can be just as beneficial and easier to fit in during the busy holiday season. Try parking far away or walking around the mall for 10 minutes or talking the stairs instead of elevator.
Overall, remember this is the time of year to enjoy family, friends and good food but that mindful eating, moderation and portion size are key for a happy healthy holiday.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777.
Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Article adapted from:
http://www.unlockfood.ca/en/Articles/Holidays-Celebrations/Happy-healthy-holidays.aspx
http://www.unlockfood.ca/en/Articles/Holidays-Celebrations/Holiday-Eating-For-a-Healthy-Waist.aspx
November 2018
Winter Maintenance – is your body ready?
By Sandy Turner, Kinesiologist, Minto-Mapleton Family Health Team
Winter is coming, do you have your car ready? Think of all the things you do to ensure your car get you to and from work every day. From oil changes, topping up fluids and changing to winter tires, most of us may be treating our cars better than our bodies! Just think of how great you could feel if you put as much effort into making sure your body is in tip top shape as you do your car. It doesn’t need to take hours a day, but think about the results you could get if you did some of this car maintenance to your body!
One of the most important things we should be paying more attention to is your body alignment. When your car is out of alignment it will wear your tires – think of joints (knee or hip) as our tires. If we consistently move with improper alignment, then we are adding more wear and tear on our joints. This will cause our joints to be loaded ineffectively and lead to poor shock absorption, uneven weight distribution and pain. To avoid this, pay attention to the placement of your joints in your legs (hips, knees & ankles) and your feet (toes & heels) each time you walk, climb stairs or sit down. Think of a plumb line from your hip to the floor and keeping all three joints along that line as you move. This will take some practice! Also with each step, try to place your foot down heel then toe. Try not to waddle or limp when you walk as this will affect your alignment as well. It is more important to slow down and walking properly than to limp – your joints will thank you. Keep in mind, you may need to use a cane to accomplish this.
Thinking of new tires for your car? Have you checked the treads on your footwear? Not only will the underside of your shoes tell you when it needs replacing but it can also tell you if your body is out of alignment. Are you noticing that the one side of the tread is showing more wear than the other? Not only should you have good, supportive footwear when being active but they need to be replaced regularly to ensure maximum support, comfort and shock absorption. Shoes may still “look” ok, but the supportive properties have been compromised. Depending on the amount of exercise, you should replace your shoes more often than you think. Watch for wear patterns and if you notice soreness in joints (that you didn’t notice before) it could be time to change up your shoes. Wearing shoes for exercise only will prolong their life and “old” shoes can still be worn for other activities.
Do you warm up the engine before taking off? Well, this is also a good idea before we jump right in to activity or exercise. Whenever you are going to participate in exercise, a good thing to try and do is ease into AND out of the exercise. This is just simple doing the same or a similar activity but at a slower pace so the body can adjust, warm up and be prepared for the exercise. Afterwards, it is a good thing not to just throw on the brakes, but rather slow down your activity gradually for the last 3-5 minutes to allow your heart rate and blood pressure to return to normal. Finally, you should include a stretching break following all exercise. This will reward the muscles for the activity you just put them through. Doing this will also alleviate any pain you may feel, later on or the next day, from doing activity that you aren’t used to. It is also an important part of your overall alignment. When muscles are tight, they can affect our ability to maintain good alignment.
What about rust control? Did you know that the best way to avoid seizing in our body is to exercise? By loading and unloading our joints we are nourishing the cartilage. Of course, we need to do this with control and proper alignment. Our bodies were made to move and it is important to build time into your regular routine for cardiovascular, strengthening and flexibility exercises. Sitting is now considered as bad for the body as smoking! Every time we stand up we are nourishing our joints. Make it a point to move more often throughout the day by limiting the amount of sitting you do at one time. Incorporating brisk walking 4 or more days a week and some strengthening exercises a couple times a week would be a great maintenance program!
Your local Family Health Team is a great resource for managing chronic conditions. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
October 2018
Medical Marijuana – Fact or Fiction?
By Gillian Haigh, Pharmacist, Upper Grand Family Health Team
With marijuana set to become more accessible through legalization in October and an increasing number of claims of benefit appearing in the media, it’s no wonder there are more questions than ever around the safety and effectiveness of medical marijuana for a number of health conditions. With different sources quoting differing information, it’s hard to know what’s fact and what’s fiction. Test your knowledge on medical marijuana by answering the questions below!
FACT OR FICTION: There is good, scientific evidence that medical marijuana is effective for a variety of common conditions, such as anxiety, migraines, and chronic pain.
FICTION: Few medical conditions currently have good proof that medical marijuana may be of benefit. This is in part due to the challenges of studying marijuana while it remains an illegal substance, and in part due to poor results in many studies that have been conducted up to now. In the majority of cases, medical marijuana is not recommended as a medical treatment unless other medication options have first been tried, due to the fact that they are better studied and may be more effective. Very few common conditions for which claims of benefit have been made have good proof of benefit for marijuana use. Conditions such as fibromyalgia, migraines, low back pain, and anxiety have shown no benefit with medical marijuana treatment thus far. There is some proof of benefit in those with nerve pain that has not responded to other medications, however, in most people with nerve pain, medication options have shown an overall greater benefit.
FACT OR FICTION: Smoking marijuana comes with many of the same health risks as smoking cigarettes.
FACT: Studies have shown that marijuana smoke contains many of the same cancer-causing compounds, called carcinogens, found in cigarette smoke. As well, because marijuana smoke tends to be breathed deeper into the lungs and held in the lungs for longer, the overall exposure may be the same for many people, even if used less often than cigarettes. It is recommended that if inhaling marijuana, to do so by vaporization (“vaping”) as opposed to smoking as this avoids the creation of some carcinogens. However, vaporization can still irritate the lungs and the long-term effects of inhaling marijuana vapor or smoke has not been well studied.
FACT OR FICTION: It is safe to drive a vehicle after smoking or ingesting (eating, drinking, etc.) medical marijuana if you don’t feel “high”.
FICTION: Even if you do not feel “high” you should avoid driving for at least 4 hours after smoking marijuana and 6 hours if ingesting. If you do feel “high”, you should refrain from driving for at least 8 and up to 24 hours. How this may affect your lifestyle should be taken into account before starting medical marijuana treatment.
FACT OR FICTION: Medical marijuana is less expensive than most prescription medication options.
FICTION: Medical marijuana is currently not covered under any government drug coverage plan, as well as most private insurance plans. Depending on the amount you need to consume, the cost of medical marijuana can be about 15 dollars a day, or about 450 dollars a month. In contrast, many prescription medications are covered under government or private insurance plans, and therefore many people may pay nothing or very little for prescription options. Even if required to pay the full cost of their prescription medications, many are cents or dollars a day.
FACT OR FICTION: There is no danger in me using medical marijuana without informing my health care provider.
FICTION: It is always a good idea to talk to your doctor or another health care provider before starting any new treatments, including medical marijuana. There are some people for whom medical marijuana may not be the safest or the most effective treatment based on their medical history, conditions they are trying to treat, and the other medications they are taking. Those with certain heart conditions, high blood pressure, lung diseases (or who are at risk of lung disease), and those with a personal or family history of certain mental health disorders should always consult with a health care provider before starting medical marijuana as they may be at increased risk of complications. Lastly, your health care provider can give you accurate information about medical marijuana use for yourself and your individual health concerns.
FACT OR FICTION: Even though medical marijuana is “natural”, it can still have side effects.
FACT: Medical marijuana, like any medical treatment, comes with risks. The short-term side effects of marijuana are well recognized and include memory impairment, numbness, inability to concentrate, dizziness, sleepiness, euphoria (feeling “high”) or dysphoria (feeling “low”), and trouble speaking. The long-term side effects of marijuana are less well studied but may include increased anxiety, effects on mood, lung disease if inhaled, long term memory impairment, and others not yet known. Any potential benefits of medical marijuana should always be weighed against the potential harms to you.
If you’re thinking about starting medical marijuana treatment for your condition, it is important to consider the impact it may have on you, your health, and your daily life. It is also important to talk to your doctor if you use or are thinking of using marijuana to make sure you do so safely. Be safe, be in the know!
Your local Family Health Team is a great resource for managing chronic conditions. For more information about any of the other free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
September 2018
The Big White Wall's Big Impact on Mental Health
Mikayla Power, Student, Mount Forest FHT
Private, anonymous, continuous, and effective mental health support that is (quite literally) at our fingertips. The Big White Wall is an online service that is now offered free-of-charge to all Ontarians 16 years or older with mild to moderate mental health concerns, including trauma, depression, stress, anxiety and even general feelings of sadness or worry. Big White Wall (www.bigwhitewall.ca) is a gateway to better mental health for those who prefer alternate forms of therapy than face-to-face, and who are looking for professional, peer or community support at any time of the day. This new service requires no referral from a healthcare provider, just a postal code and internet access.
Once a user accesses the Big White Wall's website, there are many outlets and resources for them to benefit from. Firstly, the "Talkabouts" section is a service where users can post their thoughts, share feelings, and communicate or offer advice to other members who may be in a similar situation. Another section, called "Bricks" is a great resource for those who prefer a creative outlet for their feelings and thoughts. This service allows individuals to create "bricks" of text, pictures, and doodles, and share them with others on the Wall. The "Guided Support" section is comprised of varying interactive group courses, where users can learn coping techniques and ways to help self-manage their feelings. Finally, the section titled "Useful Stuff" is filled with resources for members to use at their disposal. Ways to assess their feelings, better understand their emotions, and allow them to have a better insight into these are all available under this tab. The "Test Yourself" section is useful for those who want a quick look into how they are doing, and this service provides individuals with more personalized resources to help them get on track to feeling better. The Wall is staffed by counsellors called "Wall Guides" who ensure that the Wall remains an anonymous, safe and secure environment for all its users.
Through thorough investigation and research, the Big White Wall service has shown great promise. 93% of users feel better after sharing their thoughts and feelings with the community, and 70% of users found a positive difference in at least one area of their mental health or wellbeing. This service helps individuals manage their own mental health, while providing consistent support. 48% of members use Big White Wall as a first step in accessing mental health support, and 1 in 2 members use the Big White Wall to share an issue for the first time. The Wall aims to provide support at any time, with many users logging in after typical business hours for many mental health therapies. Past and present members are quick to sing their praises for the Wall. Many users comment that it is a safe, non-judgmental space that helped them open up and feel less alone in their lives. One user even called it a “life saver”.
The Big White Wall is revolutionary in its kind, offering around the clock help for those who truly need it. Members are invited to anonymously share their issues and feelings, assess themselves with various tests, express themselves creatively, practice self-improvement, make friends, and take courses to learn how to better manage their feelings/mood. A membership lasts 6 months, but members are able to re-register at any time. If you want to work on improving your mental health, and believe that the Big White Wall could be a good fit for you and your mental health needs, sign up for free with just your postal code at www.bigwhitewall.ca and begin your journey towards better mental health.
For more information about mental health services or any of the other free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
August 2018
TOP 5 Nutritional Deficiencies
by Mike Libbey, Registered Dietitian, Groves Memorial Hospital
We wonder why the health in both Canada and United States continues to have its challenges. Much of our health depends on our diet, which most of us already know. But, we might not know just how important diet really is in preventing diseases and for overall health. If our diet is deficient in any one vitamin or mineral then numerous physiological processes cannot occur, causing a disease state. Let’s discuss the top 5 nutritional deficiencies that are either missing or are low in the average person’s diet.
Iron is the most common nutritional deficiency especially prevalent in women because of menstruation and increase need during pregnancy. The elderly is also at risk for iron deficiency due to decreased acid production in the stomach which is needed for iron absorption. Another group of the population at risk is those taking acid reduction medications. These medications are usually only to be taken for a few months then discontinued. The production of acid in the stomach is not only needed for absorption of iron but is required for protein digestion, vitamin B12, C, folate, calcium, beta carotene utilization and also is a barrier to keep bacteria from entering the intestinal tract.
B-Vitamins are also lacking in many people’s diet. Vitamin B (thiamine, folate, riboflavin, niacin, pantothenic acid, biotin and B12) are needed for supplying energy, cell division and nerve cell regeneration, to name a few. Folate is now added to all pre-natal vitamins in an effort to prevent birth defects. Vitamin B12 is another common vitamin deficiency especially for the elderly, again due to decreased production of stomach acid and also numerous medications that interfere with its absorption. When vitamin B12 is deficient it can cause anemia, neuropathy, and impair cognitive ability.
Vitamin C, A, and E are the major group of antioxidants, which are the nutrients that are needed to repair the body’s chronic cell damage on a daily basis. Moderate deficiencies can cause poor ability to adapt to stress, fatigue, winkles, dry hair, joint pain and a weak immune system. These nutrients are also considered part of the prebiotics needed to feed the good bacteria in the colon that produce numerous health benefits that we continue to discover.
Vitamin D deficiencies are more common in the colder climates and it is estimated that 90% of darker skin pigment people and 75% of the white population are lacking this nutrient. Vitamin D is not only important for bone health but also responsible for more than 600 gene functions in the body. Some studies demonstrate that vitamin D deficiencies are linked to heart disease, diabetes, autoimmune diseases, cancer and numerous other illnesses.
Calcium and Magnesium. Starting with calcium, about 70% of men and 90% of women lack sufficient intake of this mineral. It is estimated that 200 million people worldwide have osteoporosis and this rate is steadily increasing. Calcium is not only important for bones but also needed for muscle contractions, nerve impulses, blood pressure control and other important functions. Magnesium deficiency is one of the most overlooked nutrients and it is deficient in a large part of the population. Along with calcium, it is vital in bone formation but has other very important uses in the body. It is extremely important in heart function, muscle relaxation, hormonal balance, and neurological function to name a few.
To add even more concern, people under stress will even need these nutrients more so to recover. This could be why our population as a whole seem to be getting sicker even though there is much more medications and medical technological improvements. If you don’t have the basic nutrients, there is no medication that can bring health.
Now the question is how I can make sure I’m getting all these nutrients in my diet to lead a healthy life? It’s simple: Fruit/Vegetables: 7-10 servings/day (try getting one dark green vegetable and one orange color each day). Serving size ½ cup cooked or 1 cup raw.
Grain Products: 6-8 servings/day (getting ½ from whole grain products).
Milk and milk alternatives: 2 to 3 (low fat) servings/day. Serving size 1 cup or 1.25 ounces.
Meat and meat alternatives: 2 servings/day. Serving size is 2 ½ ounces meat, ¾ cup legumes,2 tablespoons peanut butter, or ¼ cup nuts.
These are guidelines that will give you some sort of structure to follow, realizing that everyday won’t be perfect. Buying local fresh products gives more nutrients than store bought. Good luck on eating for a long and healthy life.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
July 2018
Ketogenic Diets: Are they worth the carbless torture?
By Tiffany Rusch, Dietetic Intern, North Wellington Health Care
The Ketogenic diet has seen a recent increase in popularity, and many people are beginning to ask questions: Is it an effective weight loss strategy? Does it help control diabetes? Is it safe? The research is still fairly limited, but here are some important details:
What is the Ketogenic Diet?
The ketogenic diet is a high fat, low carbohydrate diet. Carbohydrate containing foods including bread products, cereals, rice, pasta, fruit, milk, yogurt, and sweets are almost completely eliminated from this diet. Typically, the amount of carbohydrate per day is not more than 50 grams, or 5-10% of total energy (compared to a typical diet which contains about 200-300 grams or 45-65% of total energy). The idea is that when the body can no longer use carbohydrates as its main energy source, it will switch to using fat. This produces ketones, which gives the diet its name. It should be noted that this is not a “high protein” diet, contrary to popular belief. Only 20-25% of calories come from protein which is comparable to a “typical diet.” If too much protein is eaten, the body will not truly go into ketosis as proteins will be turned into carbohydrates instead.
Weight Loss:
Studies comparing the ketogenic diet to low-fat diets found a similar or better initial effect. That is to say, people did in fact lose weight on this diet. However, after six months, it was common to regain weight, meaning the ketogenic diet was not significantly better than any other diet.
Diabetes:
Research has shown that a ketogenic diet can be helpful in the short-term for managing diabetes. In these studies, people with type 2 diabetes following a ketogenic diet were able to decrease blood sugar levels as well as medications. The long-term effects of this diet are currently unknown however, and it is recommended to first discuss it with your healthcare or diabetes education team.
This diet is NOT appropriate for those with type 1 diabetes due to the high risk of ketoacidosis, a complication in which the blood becomes too acidic.
Risks and Side Effects:
There are currently no studies on the long-term effects of the ketogenic diet. It is hard to stick with because it is so restrictive. Furthermore, it takes about three days for ketosis to begin, plus three more days for the brain to adapt. This can be uncomfortable causing many people to quit before the diet really begins. Side effects include gastrointestinal discomfort and an increased risk of ketoacidosis. As this diet excludes nearly an entire food group, vitamin, mineral, and fibre supplementation may be needed. It is crucial to work closely with your healthcare team including a registered dietitian to ensure this diet is safe for you.
Considerations:
There are parts of the ketogenic diet that make it successful besides limiting carbohydrates. As with any diet, calorie restriction is still necessary for weight loss. Because fats are satisfying and increase the feeling of being full, appetite is reduced. Furthermore, food options are limited, and the lack of variety increases boredom with food thus reducing mindless eating and snacking.
This diet eliminates added sugars and processed foods such as muffins, chips, cereals, and juice. It is possible that many of the benefits associated with the ketogenic diet come from eliminating these foods. These are elements that can be incorporated in to a healthy, balanced diet without the burden of following a strict ketogenic diet.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
June 2018
Living a Healthy Life with Osteoarthritis….
by Theresa Russwurm, Kinesiologist, Minto-Mapleton FHT
Have you heard the word osteoarthritis (OA)? More than likely you have and probably from an older person. If you are middle aged do not fool yourself, you could have OA as well. OA has been stereotyped as a disease that only affects an aging population, however; it also affects those over 35. Approximately 5% of people between the ages of 35 and 54 and 30% of people between ages 50 and 70 have OA. It is more common than high blood pressure and diabetes! Research has demonstrated one of the most important factors in preventing and managing OA is to increase muscle strength around the joints, manage weight and increase physical activity. All of this can be done with exercise!
OA is a progressive disease that occurs when there is an imbalance between the break down and rebuilding of cartilage. As cartilage breaks down, the bones rub together causing joint dysfunction. OA can affect any joint that has cartilage around the end of the bones, it leads to pain, and it most commonly affects the hip, knee, and hand joints. In the past, x-rays have been the most commonly used tool to diagnose OA, but it can take 10-15 years for OA to show on an x-ray. Recent research indicates clinical findings, symptoms and risk factors are just as effective and more economically friendly in diagnosing OA.
Symptoms of OA can come and go initially and gradually get more consistent as the disease progresses. They can fluctuate throughout the day and differ between people. Someone with severe OA may have very few symptoms or very severe symptoms. The most common symptoms of OA are pain, stiffness lasting more than 30 minutes in the morning, aching, reduced range of motion in the joint, and swelling. Many people also feel that the joint may ‘give out,’ hear cracking or feel grinding within the joint. Non-modifiable risk factors of OA are age, heredity and sex and these cannot be changed. However, a person can make lifestyle changes to reduce modifiable risk factors; previous joint injury, physical inactivity, overuse, muscle weakness/imbalances in the legs and excess weight.
Majority of people with OA are physically inactive because they perceive being active leads to an increase in pain. When exercising there are two important rules with regards to pain while exercising. Pain levels after exercises should return to regular levels 24-48hrs after exercise and pain should stay within an acceptable range; 4-6 on a scale of 0-10.
The fact is, in order for cartilage to have a balance of break down and rebuilding it needs the appropriate amount of load, which can be achieved through exercise. Exercise helps by loading and unloading the joint, helping move the synovial fluid around the joint providing nutrients to the cartilage. However; the proper amount of loading and unloading and the proper technique are just as important as moving the joint in order to reduce pain. When doing strength training the joints have to be in proper alignment in order to load the joint correctly. You want to ensure your ankles, knees and hips are aligned, knees do not go past your toes, and the back stays in a neutral position. After exercising with proper alignment pain levels can decrease.
The modifiable risk factors already discussed can also be reduced with exercise. Exercise helps to increase physical activity, increase muscle strength, and helps manage weight. The effects of exercise on OA has been proven in research. It has also been demonstrated exercise has a positive effect on other chronic health conditions like high blood pressure, diabetes, depression and others.
Good Life with Osteoarthritis (GLA:D) is a program to help manage symptoms of OA in the hips and knees. This program is based on research and best practice guidelines; exercise, education and weight management. To find a GLA:D program near you, visit gladcanada.ca for more information
Remember, Canada’s exercises guidelines are 150 minutes of moderate to vigorous aerobic physical activity per week, in bouts of 10 minutes or more. Muscle and bone strengthening exercises at least 2 times per week. If you feel you are not achieving these guidelines contact your local family health team and speak with the health promoter/kinesiologist.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
May 2018
Advantages of Urban Pole Walking…
by Sandy Turner, Kinesiologist, Minto-Mapleton FHT
It has been said that exercise is the best medicine...but like medicine, exercise has a recommended dose, frequency and duration. How well would blood pressure be controlled, for instance, if blood pressure medication was only taken a couple times a week? The answer is not very well and this is often the case when one doesn’t exercise regularly…one isn’t going to see the benefits.
Pole walking is an excellent way to achieve optimal health benefits from walking. A great benefit of these poles is they are suitable for all seasons and are easy to learn. There are two types of poles available, fitness poles and activator poles. Each type of pole is designed for different purposes. The fitness poles are exactly for that, fitness. They will aid in helping burn 20-46% more calories than regular walking. The ergonomic grip will aid in toning core muscles by activating abdominals up to 1000 times per kilometer. The activator poles are meant to aid those with difficulties with balance and posture. The activator poles have a weight bearing capacity of up to 200lbs. This ability to off load with the poles makes the activator a great rehab pole for stability.
For people managing diabetes, it is important to exercise regularly to maintain healthy blood sugars. Urban poling can give a whole new meaning to the phrase “walk off those high blood sugars”. Although a brisk walk can help in reducing blood sugars, research indicates that resistance training has an additive affect. Exercise can help to regulate blood sugars for up to 24 hours or more. The response from exercise is seen in the parts of the body and the muscles exercised. Traditional walking engages about 40% of the body’s muscles, whereas, when using the urban poling technique 90% of muscles can be activated! A greater response to regulating blood sugars.
The urban poling technique is easy to learn, it’s much like mixing cross country skiing and walking. But to ensure that you are making the most of your poling you need to have proper form with each step. The activator poles are used in a totally different manner than Urban poles. Both sets of poles will offer support to hip and knee joints as well as aid in straightening posture.
When starting an exercise program, remember that anything is better than nothing. It is important to progress how often and how long you are exercising, on a gradual basis. Begin with what your body can realistically handle right now. This may be 10 minutes, but that’s ok! Then, figure out a comfortable pace that you can walk for 10 minutes. Remember that it doesn’t have to feel like ‘work’ from the start or else it will feel too hard by the end. Trust your body and what it tells you. You want to reach a purposeful pace that increased your heart rate and breathing, but not to a point that you are gasping for breath.
Consistency is the key so don’t worry about getting faster, but slowly build your walking time. Be sure not to add time too quickly. Give your body time to adjust and this walk will start to get easier. Once this happens then add 3-5 minutes to your walk and wait until your body adjusts. Repeat this until you have reached your time goal. This goal should be based on how much time you can realistically devote to activity on a regular basis. Ideally, it should be between 30-60 minutes per day. This can be broken down into 2, or more, shorter walks of at least 15 minutes at a time to improve your fitness level.
When introducing walking poles, you will have to start with short bouts and build your time for walking with the poles slowly. For instance, you may have to start with 5 minutes at a time and gradually build your tolerance, like described above. You can continue with walking without the poles to achieve time benefits.
Once you have built your walking time to the goal you have set, changing your pace or intensity will also be effective at ensuring a good amount of variety. Your body will plateau with the same workout day in and day out. Variety is key and can be as simple as changing your walking route or heading out in the opposite direction. So, get out and enjoy the springtime weather!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
April 2018
Why oh, why do I need to check my blood sugar?
Amy Waugh, RD, Upper Grand FHT
As diabetes educators, this is a question that we are faced with daily, and the answer is usually going to be “it depends”. Not always the answer we want to hear. People with diabetes tend to have higher than normal levels of sugar circulating in their blood streams. This excess circulating sugar causes the damage from diabetes that we are all trying to prevent: nerve damage, heart disease, vision loss and kidney disease. Testing our blood sugar at home can be a very useful tool to help us make decisions that can better manage diabetes. Testing let’s us know about the effects of the food that we eat; the effect of physical activity or exercise; what happens to our blood sugar when we are sick or stressed; or how our medications are working.
When first diagnosed with diabetes, your health care provider will likely prescribe a blood glucose meter or glucometer. Your diabetes care team or pharmacist will be able to show you how it works, help you understand your blood sugar targets, and when to test. Blood sugar testing is not just for your health care team to review. It is actually the most useful tool for you! Bloodwork done routinely at the lab helps your healthcare team stay on top of things but testing at home is most helpful for you to manage on your own.
Targets for blood sugar with diabetes are that our fasting blood sugars (before breakfast, after sleeping) and before other meals, should be 4-7, and 2 hours after eating a meal, should be less than 10. If you are testing your blood sugar, these are the best times to try testing. You may test at different times of the day, pick different meals and test before and after, or you may just be checking your fasting sugar levels. Some medications may require that you are testing much more often than others, usually related to the fact that they may be responsible for low blood sugars and you want to be aware of those so you can make changes. For example, people who take insulin several times a day should be testing much more frequently than someone taking insulin only once per day. The important thing is that testing is helpful to you to make decisions about how you manage your diabetes, that you are gaining new knowledge. If you are not learning anything new by testing your fasting sugar every day, because it is always the same, then don’t test so often first thing in the morning or try testing another time of day and see what’s going on. Testing before driving is always a good thing to do and is mandatory if you are taking insulin or any oral pills that could cause a low blood sugar. If you are not above 5 then you should have a small snack before driving and test every 4 hours if you are on a long trip.
There are many different brands of glucose meters on the market, including a new one that will continuously monitor your sugar for you. It requires a small looney size disc be affixed to your arm and the meter can scan it and get a reading without finger pricking, a very amazing way to test, however it is only covered on a few insurance plans at the moment. If you are testing your sugars more than 5x/day, it will be equivalent cost to your test strips, but otherwise it be can be costly. It does provide great insight and can help those struggling to get good control. It also can let us know things that testing once daily will never let you know. Remember that your bloodwork at the lab provides an average blood sugar level over the period of a couple of months, which could reflect relatively stable blood sugars over the day or could be the average of wide swings of highs and lows, which should be addressed and can’t be seen in lab testing. Continuous monitoring can show the fluctuations over the course of a day, and give you loads of information that may be helpful in making changes in your management to keep you healthy. Many conventional meters now have apps and the test results can be downloaded to your smart phones or computers that create graphs and charts of useful information. The good old fashioned log books are still really useful too!
Whatever you decide, make sure you know why you are testing, when to test, the targets you are aiming for and what to do with the information that you are collecting. Then, together with your healthcare team, you can learn to self-manage your diabetes, to be as healthy as possible, reducing your risk of developing any complications. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
March 2018
Nutrition Month: Unlock the Potential of Food
Gwen Simms, Registered Dietitian, Mount Forest FHT
March is Nutrition Month and this year’s theme is ‘Unlock the Potential of Food’. Food is nourishment, but it is also so much more. Food can improve health, prevent disease, and keep us feeling our best for longer. Food inspires, fuels activity, and ultimately unites us all. The 2018 campaign has five topics that will help us explore the potential of food.
The Potential to: FUEL
Food gives our bodies the energy it needs to function. From the most basic act of breathing to running a marathon, providing our body with the necessary fuel is crucial. However, almost half of Canadians say that eating a balanced diet is a challenge because they are so busy. This means they often skip meals and graze throughout the day. Snacking can definitely be part of a healthy diet and is a helpful way to get all the nutrients the body needs each day. The key to healthy snacking is to choose nutritious choices in manageable portions to meet hunger and energy needs. Remember, the goal is to provide your body with consistent energy during the day to keep yourself well fueled. So whether you are eating mostly meals, mostly snacks, or a mixture of both, make sure you are eating regularly and making the most nutritious choices you can.
The Potential to: DISCOVER
Did you know that improving food skills leads to healthier eating? This is especially important for kids as many grow up lacking basic food skills like how to shop, cook, and build a balanced meal. This is paired with children being exposed to more and more unhealthy food and beverage messaging, which is building a culture that relies heavily on processed and take out foods which are not as nourishing as home-cooked meals and snacks. Teaching children basic food skills can give them the power to discover better health as they grow. If you have a child in your life, involve them in cooking and other food related activities and watch as they become inspired.
The Potential to: PREVENT
Lifestyle factors, including what we eat, are a major influence in disease prevention. Studies consistently show that a nutritious diet can help prevent illness and lower the risk of developing chronic diseases such as type 2 diabetes, heart disease, stroke, and dementia. A basic healthy diet for disease prevention follows a Mediterranean dietary pattern which includes fruits, vegetables, whole grains, healthy fats, and protein sources such as legumes, nuts, seeds, meat, poultry, fish, and dairy foods. Choosing more of these whole foods and less processed foods is a great place to start.
The Potential to: HEAL
As dietitians, we believe in and understand the potential of food to enhance lives and improve health. You can find dietitians working in hospitals, family health teams, public health, long term care settings, and so many other exciting places, all with this same belief. We all use food to promote healing and help others discover how nutrition can play a role in leading your best life at any age and any stage. From picky eating to diabetes management and from celiac disease to malnutrition, food is healing.
The Potential to: BRING US TOGETHER
We come together over food to celebrate and to grieve, and often food is a joy, a comfort, and an act of love in our lives. It is all of this to us because sharing food has power. Sharing meals is an enriching experience for all ages and families who eat together tend to have a more nutritious diet overall as well as improved communication and enhances quality of life. However, 30% of Canadians say it’s challenging to find time for family meals. Making these meals a priority, setting down our cellphones and turning off the T.V. even a few times a week can make a difference.
So what does food mean to you? And how can you unlock the potential of food in your own life this month? For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
February 2018
New Year’s Resolution checklist for 2018
By Mike Libbey, Registered Dietitian, Groves Memorial Community Hospital
Ok, let’s examine how to stick to your New Year’s Resolution for those that are still adhering to their plan. The absolute main way to success is not allowing yourself to accept excuses which will cause failure in reaching your goal. The goal can be weight loss, an exercise plan or to quit smoking. Once you give in and say just this one time you’re most likely not going to succeed. Look back on all the previous New Year’s Resolution and remember why did I not reach my goal? You’ll most likely recall the time that you gave an excuse such as I’ll do it tomorrow, I’ve had a hard day and I deserve this treat or I’m so stressed out.
So now let’s look at how you can change your attitude about making up excuses. Let acknowledge how hesitation can derail your goal. If you hesitate more than just 5 seconds your most likely to give in. So next time someone offers you a something that you know you should avoid, just immediately walk away. Each time you’re able to do this it actually gets easier and gives a feeling of being successful that builds up will power. Many people will say I can’t do it because I have no will power which is a false statement. This is not something that you are born with but is developed from numerous small successes. The more you accomplish any task, big or small; your will power will grow in strength. Another popular New Year’s Resolution is starting an exercise plan. Again the main excuse is there just isn’t enough time. So instead of not doing your 45 minute workout just do 5 minutes so you don’t get out of the routine. Five minutes is better than zero minutes and anyone can find this amount of time to do a mini exercise session, remember NO EXCUSES.
Start trying to think in a more positive matter, it really works. Many people have a deep subconscious belief of being a failure and basically fulfill that without knowing it. The good thing is your subconscious mind can be reprogrammed. It takes time but can be done simply by thinking good thoughts about yourself and by accomplishing small tasks. So remember the two things not to do are allowing excuses or hesitate from being the best that you can be. Have a great new year.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
January 2018
Staying healthy during winter weather.
By Shane Grace RN
The majority of the time we enjoy instantaneous access to communications and entertainment. We have grocery stores open and refilling a prescription is a phone call away. It is easy to overlook the fact mother nature can interrupt our hectic lives. Thinking and planning ahead can be the difference between comfort and disaster.
It is far easier for youth and adults to get our recommended 30 minutes of activity 5 times a week during the summer. When the sidewalks are icy and the air chilly going outside becomes harder and fall risk increases. There are walking tracks available in many communities. If you are going to be house bound for an extended period of time find ways to stay active such as an exercise DVD. The VON is airing their SMART Exercise class on Wightman Television channel 6. They range from low to high intensity and can even be done in a chair. For those concerned about falling try their Falls Prevention Series. Check your local listings for times. If you have not exercised in an extended period, your family health team or physician can recommend how best to proceed with starting an exercise program.
A blizzard or unusually bad weather isn’t the only time one must be careful with winter weather. Some medications are extremely temperature sensitive and temperature stress can reduce their effectiveness. Care should be taken to keep your medications from freezing. Prescriptions should ideally be picked up last when shopping or running errands. This reduces the chance that they will be left in a cold. If you feel that your medications have frozen, talk to your pharmacist about how you should proceed.
Plan for stormy weather. Hydro and other necessities may be interrupted during and after a storm. Service and utility providers will work as hard as possible to return the region to normal. This will not be an instantaneous, but rather require many hours of hard work. That is why the Government of Canada recommends that at a minimum everyone develop a personalized emergency plan and have a 72-hour emergency kit.
The emergency plan can be completed online at www.getprepared.gc.ca. It takes about 20 minutes to complete.
Check the weather before going outside and/or travelling. That way you can be sure to dress appropriately for the expected weather. Multiple layer of loose fitting clothing is recommended, to adjust for changing weather or activity levels. Keep skin covered up in extreme cold, as frostbite can occur within minutes.
Symptoms of frostbite can include numbness, white/grayish skin area, skin that feels unusually firm or waxy. Make sure to talk to your Nurse Practitioner or doctor or call Telehealth Ontario (1-866-797-0000) if you suspect you have frostbite.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
December 2017
5 things for under 5 dollars you can do to improve your health!
By Maggie Armstrong, Registered Dietitian, East Wellington FHT
Every day it feels like there’s a new fad diet or product claiming to improve your health. These options are often quite expensive and can make improving your health feel unattainable. In reality, the best ways to improve your health are often the least expensive. Here are five ways proven to improve your health that cost less than five dollars! With these, getting healthy and feeling better are within anyone’s reach!
1: Drink more water: Despite living in the country with the most fresh water in the world, chronic dehydration is quite common amongst Canadians. The average woman requires 9 cups of fluid a day, and that number is even higher for men at 12. Fluid from fruit, vegetables, soups all count, but water is the best way to meet your fluid needs, and it’s also the least expensive! Water plays an important role in regulating your kidneys, improving your energy, and keeping your skin healthy. By having a beverage with every meal or snack and keeping a water bottle handy, you can noticeably improve your health!
2: Walk 30 minutes a day: Regular exercise strengthens your bones and muscles, reduces your risk of heart disease, helps controls your weight, and improves your mental health. This does not mean you need to join a gym; a 30 minute walk each day will give you the same benefits! If there were a pill that provided all the benefits of physical activity, every doctor would prescribe it to every patient.
3: Mindfulness: Mindfulness means taking the time to be fully present in and aware of your surroundings. Focus on your breathing, how something feels to your touch, or how certain foods taste, and you are being mindful. A mindfulness practice has been linked to improved mental health, decreased stress and improved sleep. There are tons of free resources to help get you into mindfulness, and they are only a google search away!
4: Eat Lentils: It’s a common myth that healthy eating is more expensive than unhealthy alternatives. That may be true if you’re looking at the latest fad diets, but there are tried-and-true options which are as healthy as they are dirt-cheap! At the top of the list are lentils; lentils are packed full of protein, vitamins, and fibre, and typically cost less than a dollar a pound! Try adding them to your stews, soups, or salads, or visit www.lentils.ca for more inspiration. Eating lentils a couple times per week can help improve your heart health, bowel health and your budget!
5: Get enough sleep: Not getting enough sleep can increase your risk of obesity, heart disease, kidney disease, high blood pressure, and diabetes. Many people struggle to get a good night’s sleep on a regular basis, but you can improve the quality of your sleep, just by changing your pre-sleep routine. If you practice going to bed and waking up at a consistent time every day, turning off screens (phones, TV, computers) 30 minutes before bed-time, and having a regular wind-down activity, like reading or meditating, you can signal to your body that it's time to sleep and let it do the work for you!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
November 2017
Exercising After a Cardiac Event,
by Theresa Russwurm, Kinesiologist, Minto-Mapleton FHT
You may be thinking after your surgeon ‘fixes’ your heart you do not need to exercise, especially if you did not exercise prior to your cardiac event. It is highly recommended by surgeons to go through a cardiac rehabilitation program. The cardiac program helps you regain your strength and reduce your risk of another cardiac event through education, exercise and counselling. For more information on a cardiac rehabilitation program close to you go to http://www.cardiachealth.ca/index.php?o=locate-rehab-centre#ON. Once you have graduated from a cardiac rehabilitation program you may find it challenging to continue exercise on your own. How long, what intensity, what kind of exercise?
The guidelines for exercise is 30-60 minutes of moderate to vigorous physical activity, preferable all days of the week. There are three important components of exercise that need to be done every time you exercise: warm up, aerobic exercise, cool down.
The warm up is important for injury prevention, cardiovascular optimization and reduce irregular heartbeats. The warm up is meant to get the muscles ready for exercise; increase oxygen to the muscles via increase in blood flow. Start with slowly walking for 5-10 minutes before starting your scheduled workout.
Aerobic exercise consists of using large muscle groups to increase your heart rate. Depending on your condition you may use a treadmill, stationary bike or swimming as your means of aerobic exercise. Aerobic exercise should be at an intensity that feels like some work or 20-30 beats above your resting heart rate. Not everyone is able to exercise at the same intensity for the same amount of time. Exercise at a pace that feels right for you, do not try to push it. Take your time and work your way up to exercising for 30 minutes continuously. If you are able to talk and walk you are exercising at a good intensity.
The cool down also plays an important role in injury prevention. Start your cool down by walking at a slower pace than you warmed up. You want your heart rate to become lower than your exercise heart rate. Stretching is also part of the cool down, it helps the muscles relax and prevents cramping of muscles.
After being away from work and/or regular activities for a period of time your muscles become weak and you may find that you are unable to perform the same tasks you were prior to your cardiac event. Performing resistance training 2-3 times per week will help you get back to doing those regular activities. Doing each exercise 8-12 times, 2-4 sets with 2-3 minutes of rest between sets is the recommendation. Perform a couple reps of each exercise without any resistance prior to adding resistance to help get the muscles ready for lifting the extra weight.
Some people may have surgery after having a heart attack and the time lines for starting aerobic exercise and resistance training are different for surgeries or procedure that have been done. After a stent has been inserted you should wait for 3 weeks, or when 30 minutes of low intensity exercise can be sustained before you progress to moderate level of exercise. After surgery that involves sternotomy incision it is advised you wait 6 to 8 weeks before becoming involved in physical activity. If you had a pacemaker inserted you are advised not lift your arms above head height for 4 weeks due to the leads on the heart.
Please contact your family doctor or exercise specialist after graduating a cardiac rehabilitation program before starting an exercise program on your own. We have two health promoters/Kinesiologists with the Minto-Mapleton Family Health Team that can help you start your exercise program. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
October 2017
Let’s Be Great North!
By Jena Docking, Kinesiologist, Upper Grand Family Health Team
Are you a resident of North Wellington?? Whether you are or not, perhaps you have heard of the great work being undertaken by Happy Healthy Families (HHF).
Happy Healthy Families is a social marketing campaign facilitated by a collaboration of community members, businesses and many stakeholders, including Family Health Teams, the Township of Wellington North and WDGPHU. Raising awareness of the importance and impact that healthy eating, increased physical activity, reduced screen time and good sleep habits can have on our health, and our risk of chronic disease later in life, is the cornerstone of the project, in an effort to make North Wellington the healthiest place possible to raise a child.
The campaign launched with “Veggies and Fruit Every Day” and this has been the theme over the last year and one of the action items for HHF. In May 2016, at the Mt. Forest Farmers’ Market, residents, including Mayor Lennox, signed a banner pledging their support. A partnership quickly developed with the Mount Forest Foodland where a healthy check-out lane was launched, and a food skills workshop led by 22 students from Wellington Heights Secondary School for students at Victoria Cross Public School took place in November. The HHF have also made appearances at the Fergus Family Fair, International Plowing Match, Rural Romp, Doors Open, Fireworks Festival and Wellington North Showcase.
“Move and Play Every Day”, the focus for the upcoming year, has just launched. This action item is intended to promote physical activity and help families and children achieve 1 hour or more of daily physical activity to meet Canada’s Physical Activity Guidelines. Currently, only 9% of children between the ages of 5 to 17 get the recommended 60 minutes of heart pumping activity each day and billions of dollars are spent each year treating chronic disease such as diabetes, high blood pressure and heart disease in adults, and increasingly seen in children, that may have been prevented.
Let’s take a closer look at the true cost of inactivity. It was estimated that sedentary behaviours cost the Canadian economy $6.8 billion dollars in lost productivity, time off work and health care costs but only 5% of our health-care budget is allocated to preventing disease versus the huge investment in treatment of disease. The good news is, that physical activity can both treat and prevent disease and it should come as no surprise the staggering results that arise from physical activity.
Activity reduces rates of pain and disability of knee arthritis by 47%, reduces progression of dementia and Alzheimer’s by 50%, reduces progression of diabetes by 58%, reduces anxiety by 48%, reduces risk of hip fracture by 41%, reduces risk of depression by 47%, and lowers the risk of death by 23%. The list goes on and on…better results than medication in most instances. Now don’t get me wrong, starting to jog at age 65 can’t undo a lifetime of inactivity but it is a start!! Yet, many of us don’t take these amazing results seriously. I find it fascinating that people can be on numerous medications to help control their chronic disease when exercise, just one thing: EXERCISE, can prevent and treat many, if not all, chronic diseases.
So why do people find it so challenging to implement more physical activity...we all have many reasons why but remember that motivation is very unlikely to land in your lap so make it part of your daily routine, book it into your schedule like walking your dog, picking up your kids or brushing your teeth! No one wants a terrible health crisis to happen before we take action but we are increasingly facing this exact dilemma! Already 20 million people globally die every year from preventable deaths including stroke, heart disease, lower respiratory infections and chronic obstructive pulmonary disease. Many of these people are aged 65 and younger.
My question to you is...what can you do to shift from reactive to proactive to save millions of lives (potentially your own) and billions of unnecessary healthcare dollars? If you are interested in learning more about or getting involved with Happy Healthy Families please contact us: online www.happyhealthyfamilieswellingtonnorth.com; by phone at Mount Forest Family Health Team 519-323-0255 ext 5085; like us on Facebook at www.facebook.com/happyhealthyfamilieswn or Follow us on Instagram @happyhealthyfamilieswn.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
September 2017
The Power of the Pulse: a mighty powerhouse to add to your diet
Gwen Simms, Registered Dietitian, Mount Forest FHT
Nutritious, inexpensive, and versatile with a nutritional profile associated with improved health. Have you heard about pulses? And are you incorporating these powerful food ingredients in your diet?
What Is a Pulse?
The terms ‘pulse’ and ‘legume’ are often used interchangeably, but what exactly are they? Is there a difference? Legumes refer to plants whose fruit is enclosed in a pod, such as peanuts, soybeans, and fresh beans. Pulses are part of the legume family, but refer only to the dried seed. Dried beans, peas, chickpeas, and lentils are collectively known as pulses and are the most common varieties.
Good for the Environment, your Wallet, and our Country!
Both legumes and pulses are nitrogen-fixing crops. This means that they fix nitrogen into the soil, reducing the need for chemical fertilizers. This plays a role in improving the environmental sustainability of cropping systems.
Pulses are also an inexpensive addition to your grocery cart. Whether you choose to purchase canned, frozen or dried beans and peas, you won’t be spending more than a few dollars for a nutrient packed food.
Did you know Canada’s large and diverse agricultural land is ideal for growing a wide range of pulses? Canada’s pulse production averages between 4.5 to 5 million tons per year! Due to this, Canada has emerged as the world’s largest exporter of peas and lentils, and one of the world’s top five exporters of beans. Something to be proud of!
Nutrition Facts
In many cultures, pulses tend to be underestimated and are even known as ‘protein for the poor’. So what’s all the hype about? Pulses are an excellent low fat source of protein, fibre, and many vitamins and minerals including B vitamins and iron. Pulses increase satiety (fullness) and help to stabilize blood sugar by reducing spikes after eating. This is beneficial for managing both diabetes and weight. Pulses can also help reduce the risk of heart disease by lowering LDL cholesterol. This is associated with their excellent soluble fibre content. Pulses are also a great source of insoluble fibre, which helps keep our digestive system healthy and regular. Pulses are sometimes associated with bloating, flatulence, and a long cooking time. However, GI symptoms can be avoided by slowly increasing the amount of pulses in your diet and drinking adequate water. If cooking dried beans is a nuisance for you, there are other options! Take a look at the ‘How to Use’ section below. These nutrient dense little beans are definitely worth adding to your diet a few times per week to help prevent and mange many chronic diseases.
How To Use?
Most people are intrigued when they learn the nutritional benefits of pulses and want to try incorporating them into a healthy diet, however many people don’t know how to use them. Pulses can be a quick and easy addition to any meal as they require little preparation – especially if you buy them canned, just rinse and enjoy. You can also now find black beans and chickpeas in the frozen vegetable section, which can come in handy too. If you choose to use dried pulses all you need to do is soak them overnight and then boil them in fresh water until tender. Here are a few easy ideas to get you experimenting with pulses:
1.Add a can of beans to your favourite homemade soup, stew, or stir-fry.
2.Blend chickpeas, lemon juice, garlic, and olive oil together to make your own hummus for dipping vegetables or spreading on sandwiches.
3.Make a lentil curry with vegetables and serve on basmati rice.
4.Try substituting half (or all) the ground beef in tacos, chili, or hamburger patties with beans or lentils.
For more recipe inspiration, check out Pulse Canada’s website – www.pulsecanada.com. Sign up for the ½ cup habit challenge and enjoy the power of the pulse!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
August 2017
What Can I Drink?
By Cara Croll, RD, CDE, North Wellington Healthcare
It’s that time of year when you might be reaching for that extra beverage to quench your thirst. What you choose is very important for your health. I frequently discuss this topic in my Diabetes Clinic as there are limited options when trying to limit sugar intake. The main concern with beverages is the high sugar and calorie content. Research has shown that drinking pop, juice and other sweet drinks is more likely to lead to weight gain, diabetes and even cardiovascular disease. The problem is that beverages do not satisfy your hunger, leading to excessive calorie intake. This can easily cause weight gain. My motto is, “it’s better to eat your calories than to drink them!”
You may have heard that juice, iced teas, and chocolate milk have the same sugar content as pop which is about 6 teaspoons (tsp) per cup and up to 80 g sugar (15 tsp) per 600 mL bottle. Iced coffee drinks are not only high in sugar but often fat, adding up to 500 calories for a large size which is similar to eating an extra meal!
There are plenty of diet drink options out there using artificial sweeteners. They are an option to help a person eat less sugar but switching to diet products or using a lot of these sweeteners may not help with weight loss. Some research studies are leaning towards the theory that by consuming artificial sweeteners (even Stevia), and exposing our taste buds to them, we continue to want (or crave) sweets. So if you don’t need them, don’t use them! This topic could be a whole other article.
Here are some options:
-plain coffee and tea. Decaf options and herbal teas will be more hydrating. Try homemade iced tea using lemon juice and minimal sweetener or added sugar. Try homemade iced coffee using plain milk. Ask your local coffee places for the best low sugar options and whether a drink can be made less sweet or with milk instead of cream.
- Plain water. Many people tell me they don’t like water. However it’s the best thirst quencher and plays an important role in our overall health. Consider re-training your taste buds to like it. You can always add some fresh fruit, mint or cucumbers to change the flavor a bit.
-Club Soda. Just carbonated water, no sugar and no sweeteners! There are so many good fruit flavors these days. Look for PC Blue Menu sparkling water (cucumber and mandarin are my favorites), Dasani Sparkling (black cherry and mixed berry are great), and Nestle Pure life sparkling (raspberry lime is a hit with my kids). If you can’t tolerate these plain, consider adding a bit of juice to flavor it.
-Be cautious with smoothies. It’s best to make them at home with milk or unsweetened milk alternatives rather than juice. Make it more filling by adding a source of fibre and protein (berries, ground flax, chia seeds, hemp hearts, greek yogurt or a protein powder).
Have a great summer and stay hydrated! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
July 2017
Summer and Proper Hydration
By Mike Libbey, Registered Dietitian, Groves Memorial Community Hospital
Now that it’s finally starting to warm up everyone needs to start thinking about how to stay hydrated. Water is probably the most overlooked nutrient in our diet. Yes, that’s right, water is a nutrient. Water is vital to our ability to function. The body can live at least a month without food but only a few days without water. We can get water from many sources like juice, tea, milk and also fruit and vegetables. If you are not meeting your fluid requirements daily you can become dehydrated. Dehydration can cause numerous other health problem such as low blood pressure, kidney dysfunction, muscle cramping, osteoarthritis, constipation, tiredness, dizziness, aging of skin, chronic pain and the list goes on. If you become severely dehydrated you may need to be hospitalized to correct the fluid imbalance.
Let’s discuss why water is so important for our bodies.
Well, have a great summer and remember stay hydrated. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Mike Libbey, Registered Dietitian, Groves Memorial Community Hospital
Now that it’s finally starting to warm up everyone needs to start thinking about how to stay hydrated. Water is probably the most overlooked nutrient in our diet. Yes, that’s right, water is a nutrient. Water is vital to our ability to function. The body can live at least a month without food but only a few days without water. We can get water from many sources like juice, tea, milk and also fruit and vegetables. If you are not meeting your fluid requirements daily you can become dehydrated. Dehydration can cause numerous other health problem such as low blood pressure, kidney dysfunction, muscle cramping, osteoarthritis, constipation, tiredness, dizziness, aging of skin, chronic pain and the list goes on. If you become severely dehydrated you may need to be hospitalized to correct the fluid imbalance.
Let’s discuss why water is so important for our bodies.
- It’s our main lubricate. Water acts as a lubricate for our joints, allowing for easier movement. If we become dehydrated this increases the friction between joints which may lead to inflammation and osteoarthritis. The discs between our vertebrae in our spine can flatten without adequate fluid which can compress nerves causing chronic pain.
- It helps us digest our food. Water helps to keep food moving through our digestive track. When we become dehydrated, digestion can slow down and can cause constipation.
- Water helps to flush toxins from our body. Proper hydration allows the body to rid itself of toxins that would otherwise be reabsorbed leading to disease. Adequate hydration keeps the mucous membranes moist that protect the body from bacteria and viruses that could easily penetrate if this barrier is lost.
- It helps slow the aging process. Water helps to keep the skin looking youthful, slowing down the development of wrinkles by supplying the skin with adequate nourishment and hydration.
Well, have a great summer and remember stay hydrated. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
June 2017
Healthy Eating on a Budget!
By Maggie Armstrong, RD, East Wellington FHT
One of the major challenges people face when trying to improve their eating habits is cost. What they don’t know is that healthy eating doesn’t need to be expensive--it can actually be cost effective! The following tips can help improve your eating habits without putting a dent in your wallet!
The first thing you want to consider is outlining your meals for the week. Have a rough idea of what you’re going to eat throughout the week, and only buy what you have a plan for. A little bit of prep (like pre-cutting fresh vegetables so they can easily be thrown into a stir-fry) means food is less likely to go bad. Know which days you have time to cook and plan leftovers accordingly. Include healthy snacks to have on hand, such as fruit, and easy meals planned that you can throw together in less than 15 minutes, like a veggie omelet. It’s important to keep in mind that not only will your diet benefit from this practice, but having a plan and items on hand can help prevent you from resorting to an expensive take out meal!
On that note, cook most of your meals at home. As mentioned above, eating out can be expensive, and can cost significantly more than if you were to make the meal at home. Not only that, homemade meals tend to contain much less sugar, salt and fat than restaurant meals. Online resources such as Good and Cheap and Budgetbytes.com can provide you with some varied budget friendly meals that are tasty and simple to try at home!
When planning your meals, the next tip is to base your recipe choices on seasons and sales. Fruits and vegetables are often cheaper when they are purchased in season. With summer coming up, most fruits and vegetables are coming into season, so not only will they taste better, but you should be able to find some decent deals as well! By basing your meals around sales, you can significantly cut down on your grocery bill. Peruse the flyers or check out an app like Flipp to help you find deals. Don’t forget that some stores offer price matching!
Another tip is supplementing meat with other, cheaper forms of protein such as beans, lentils, tofu, nuts or eggs. Often, meat is the most expensive part of the meal. Beans and lentils are not only dirt cheap but also an excellent source of protein and fibre! Aim for a meatless meal a couple times per week, or replace half the meat in your recipe with a cheaper alternative, and you’ll start to see your grocery bill shrink!
Thinking along those lines, balance more expensive ingredients with less expensive ingredients. Rice, beans, potatoes, whole grain bread, pasta and rolled oats are all very economical and can help stretch your food budget. These foods are often demonized for their starch content, but when eaten as part of a balanced meal, they help promote fullness and provide important nutrients. Vegetables such as carrots, turnip, and cabbage tend to be very low cost, and will last a long time without going bad. Make these veggies a staple part of your food repertoire. If you haven’t tried roasted turnip fries yet, I suggest you give it a try!
When browsing those flyers and sales, skip those specialty diet food items. Many specialty diet food items (such as Weight Watchers bread, sugar free candy or 100 calorie snack packages) are promoted as an essential part of a healthy diet but they are unnecessary, expensive, and end up being heavily processed. Not to mention they can certainly break your food budget! You’re better off putting the money you would have spent on these items towards fruit, vegetables, whole grains or healthy proteins.
Last but not least, cut back on the portion size--if you eat half the portion, your meal will go twice as far! Remember, leftovers can be fit into your meal planning and make one evening’s dinner that much easier!
Following these tips, you can hope to balance both your diet and your bank account! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Maggie Armstrong, RD, East Wellington FHT
One of the major challenges people face when trying to improve their eating habits is cost. What they don’t know is that healthy eating doesn’t need to be expensive--it can actually be cost effective! The following tips can help improve your eating habits without putting a dent in your wallet!
The first thing you want to consider is outlining your meals for the week. Have a rough idea of what you’re going to eat throughout the week, and only buy what you have a plan for. A little bit of prep (like pre-cutting fresh vegetables so they can easily be thrown into a stir-fry) means food is less likely to go bad. Know which days you have time to cook and plan leftovers accordingly. Include healthy snacks to have on hand, such as fruit, and easy meals planned that you can throw together in less than 15 minutes, like a veggie omelet. It’s important to keep in mind that not only will your diet benefit from this practice, but having a plan and items on hand can help prevent you from resorting to an expensive take out meal!
On that note, cook most of your meals at home. As mentioned above, eating out can be expensive, and can cost significantly more than if you were to make the meal at home. Not only that, homemade meals tend to contain much less sugar, salt and fat than restaurant meals. Online resources such as Good and Cheap and Budgetbytes.com can provide you with some varied budget friendly meals that are tasty and simple to try at home!
When planning your meals, the next tip is to base your recipe choices on seasons and sales. Fruits and vegetables are often cheaper when they are purchased in season. With summer coming up, most fruits and vegetables are coming into season, so not only will they taste better, but you should be able to find some decent deals as well! By basing your meals around sales, you can significantly cut down on your grocery bill. Peruse the flyers or check out an app like Flipp to help you find deals. Don’t forget that some stores offer price matching!
Another tip is supplementing meat with other, cheaper forms of protein such as beans, lentils, tofu, nuts or eggs. Often, meat is the most expensive part of the meal. Beans and lentils are not only dirt cheap but also an excellent source of protein and fibre! Aim for a meatless meal a couple times per week, or replace half the meat in your recipe with a cheaper alternative, and you’ll start to see your grocery bill shrink!
Thinking along those lines, balance more expensive ingredients with less expensive ingredients. Rice, beans, potatoes, whole grain bread, pasta and rolled oats are all very economical and can help stretch your food budget. These foods are often demonized for their starch content, but when eaten as part of a balanced meal, they help promote fullness and provide important nutrients. Vegetables such as carrots, turnip, and cabbage tend to be very low cost, and will last a long time without going bad. Make these veggies a staple part of your food repertoire. If you haven’t tried roasted turnip fries yet, I suggest you give it a try!
When browsing those flyers and sales, skip those specialty diet food items. Many specialty diet food items (such as Weight Watchers bread, sugar free candy or 100 calorie snack packages) are promoted as an essential part of a healthy diet but they are unnecessary, expensive, and end up being heavily processed. Not to mention they can certainly break your food budget! You’re better off putting the money you would have spent on these items towards fruit, vegetables, whole grains or healthy proteins.
Last but not least, cut back on the portion size--if you eat half the portion, your meal will go twice as far! Remember, leftovers can be fit into your meal planning and make one evening’s dinner that much easier!
Following these tips, you can hope to balance both your diet and your bank account! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
May 2017
Local FHTs and hospitals want to hear from you!
By Sandy Turner, Health Promoter, Minto-Mapleton FHT
Have you ever wondered what your health care dollars are doing for you in your community? Hopefully you will have some idea, but if not, this article will give you a glimpse at the amazing free programs and services offered at your local Family Health Teams and hospitals. We are here to serve the community and our patients, so please be in touch!
Family Health Teams (FHTs) have been around for over ten years now. From the beginning, FHTs have been providing services ranging from prevention to chronic disease management. Each local FHT has a team, and they may be a bit different from community to community, however, here is a list of health professionals that typically work within a FHT and what services they provide: (Services/Programs offered either one on one or in a group setting)
Social Workers: A main focus for social workers is providing counseling for the prevention of mental health problems. Some of the mental health concerns the Social Workers can help with include: depression, anxiety, self-esteem, anger or stress management, parenting concerns and relationship issues.
Pharmacists: Not sure what medications you take and why? The Clinical Pharmacist helps you to understand the medications you are taking, make decisions about medication choices, understand how food, activity and other medications affect the medication you are taking and helps to organize medications around food and daily activities.
Nurses: Many FHTs have nurses to help with general health screening, diagnostic testing, administering treatments as ordered, immunizing, blood drawing and patient follow-up. Another focus is to prevent disease progression and reduce potential health complications.
Dietitians: Healthy eating is an important part of overall well-being. Whether you have a specific medical condition or just want more information about choosing healthier foods, the Registered Dietitian can help you make informed choices about the food you eat.
Kinesiologists: Exercise is the most important thing you can do for your body. But knowing the right exercise for you is important. Get your personalized exercise plan today and see the impact exercise can have on your health and wellbeing. Home based and supervised classes are often available.
Outreach workers: Struggling with the health system? The Outreach worker will help you get connected to community agencies, to navigate social programs, and support you when family or friends can’t help.
OTN Nurses: These nurses use the secure technology of today to allow many patients to have appointments with specialists in their home community. With videoconferencing, wait times, travel burdens and costs are greatly reduced. Ask the next time you see your Doctor or Nurse Practitioner if this is available for you!
Finally, most of you are very familiar with what your Doctor or Nurse Practitioner does, talk with them if you see someone on this list you would like to connect with. If you need a doctor or nurse practitioner, start the registration process by calling Health Care Connect at 1-800-445-1822. Please have your valid health card, paper and pen ready when you call.
The Diabetes Education Centres (DEC) at the hospital or FHTs are a great resource for anyone living with diabetes or pre- diabetes. The DEC and FHT work closely together to help everyone manage their diabetes. Depending on what type of diabetes you have, how controlled your diabetes is and how new the diagnosis is for you, will determine which centre will follow your diabetes care. You may be transferred between the two centres as the disease progresses, but either way, a diabetes educator will be there to support you along the way.
Not all services and programs are available in every community. If you are struggling with a health concern and don’t know where to turn for help, or aren’t seeing a program or service listed that you would benefit from, we want to hear from you. Contact your local FHT by phone, or website to send your comments on their feedback or contact us page.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Sandy Turner, Health Promoter, Minto-Mapleton FHT
Have you ever wondered what your health care dollars are doing for you in your community? Hopefully you will have some idea, but if not, this article will give you a glimpse at the amazing free programs and services offered at your local Family Health Teams and hospitals. We are here to serve the community and our patients, so please be in touch!
Family Health Teams (FHTs) have been around for over ten years now. From the beginning, FHTs have been providing services ranging from prevention to chronic disease management. Each local FHT has a team, and they may be a bit different from community to community, however, here is a list of health professionals that typically work within a FHT and what services they provide: (Services/Programs offered either one on one or in a group setting)
Social Workers: A main focus for social workers is providing counseling for the prevention of mental health problems. Some of the mental health concerns the Social Workers can help with include: depression, anxiety, self-esteem, anger or stress management, parenting concerns and relationship issues.
Pharmacists: Not sure what medications you take and why? The Clinical Pharmacist helps you to understand the medications you are taking, make decisions about medication choices, understand how food, activity and other medications affect the medication you are taking and helps to organize medications around food and daily activities.
Nurses: Many FHTs have nurses to help with general health screening, diagnostic testing, administering treatments as ordered, immunizing, blood drawing and patient follow-up. Another focus is to prevent disease progression and reduce potential health complications.
Dietitians: Healthy eating is an important part of overall well-being. Whether you have a specific medical condition or just want more information about choosing healthier foods, the Registered Dietitian can help you make informed choices about the food you eat.
Kinesiologists: Exercise is the most important thing you can do for your body. But knowing the right exercise for you is important. Get your personalized exercise plan today and see the impact exercise can have on your health and wellbeing. Home based and supervised classes are often available.
Outreach workers: Struggling with the health system? The Outreach worker will help you get connected to community agencies, to navigate social programs, and support you when family or friends can’t help.
OTN Nurses: These nurses use the secure technology of today to allow many patients to have appointments with specialists in their home community. With videoconferencing, wait times, travel burdens and costs are greatly reduced. Ask the next time you see your Doctor or Nurse Practitioner if this is available for you!
Finally, most of you are very familiar with what your Doctor or Nurse Practitioner does, talk with them if you see someone on this list you would like to connect with. If you need a doctor or nurse practitioner, start the registration process by calling Health Care Connect at 1-800-445-1822. Please have your valid health card, paper and pen ready when you call.
The Diabetes Education Centres (DEC) at the hospital or FHTs are a great resource for anyone living with diabetes or pre- diabetes. The DEC and FHT work closely together to help everyone manage their diabetes. Depending on what type of diabetes you have, how controlled your diabetes is and how new the diagnosis is for you, will determine which centre will follow your diabetes care. You may be transferred between the two centres as the disease progresses, but either way, a diabetes educator will be there to support you along the way.
Not all services and programs are available in every community. If you are struggling with a health concern and don’t know where to turn for help, or aren’t seeing a program or service listed that you would benefit from, we want to hear from you. Contact your local FHT by phone, or website to send your comments on their feedback or contact us page.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
April 2017
FIND A LION TO CHASE…YOUR BODY NEEDS TO MOVE!
By Amy Waugh, Dietitian, Upper Grand FHT
We have so much information and awareness of why being active is so important: it helps manage chronic health conditions like heart disease, diabetes, helps prevent cancer, decreases the damaging impact of stress hormones, improves mood and most importantly evidence shows the more fit we are, the longer we live and the longer we can continue to independently perform the “activities of daily living” (bathing, cooking, grocery shopping, going to the bathroom) as we age. So…despite ALL that we know, why is it so hard for most of us to get off that couch? Human biology and self-imposed barriers are often at the root of what prevents us from enjoying daily exercise.
It’s not our imaginations that our brains are far more vocal in telling us to relax and stay on the couch. The human body was designed to be moving fairly continuously over the day because that has been the reality of human existence for most of our time on earth. We needed to gather food, make shelter, stay warm, and chase away rogue wild animals like lions…the idea of going out for a 30 minute walk on top of all that would have been a crazy plan. Our brains have been programmed to conserve energy and only expend what is necessary; the problem is that in the last 50-75 years the Canadian landscape has changed dramatically. We barely need to move to meet any of our needs: food comes in ready to eat boxes, we drive cars with automatic controls, have drive-through banks, escalators, dishwashers, tractors, many of us have sedentary jobs that have us sitting all day long. This is a problem for a brain that is programmed to conserve energy. Motivation is not something that will magically appear one day and carry us out the door for a walk or a swim or dancing…motivation is something we need to develop, we need to actively cultivate a regular habit of adding movement to our lives every day because our brain is not going to jump up and down to create this message for us.
Don’t be too hard on yourself. We often think this “activity” regime needs to meet a set of rules and guidelines and that if we don’t meet the standard then what’s the point. This kind of “all or nothing” thinking is very common but it sets us up for failure and disappointment when we can’t live up to those expectations. We usually give-up. Any movement is better than nothing. Keep in mind that the physical and mental effort that it takes for a person who has had no activity in their life, to walk for 10 minutes is far more than it takes for the active person who already walks 30 minutes every day. We need to give ourselves time to increase our fitness levels and this requires self-compassion to do what you can do, not what anyone else is doing. Over time activity will become a habit like brushing your teeth or showering or eating but this takes continuous repetition and small steps over time.
Be prepared for all the excuses that your brain may come up with: the weather, not enough time, hurts my knees/back, need new shoes, when I get back from my vacation, I’ll start tomorrow…the list is endless, our caveman brain is pretty creative! Understanding that these are signs we may not be ready to appreciate how much we need to move and that it may not have a high priority in our lives at this moment can be helpful to overcome this resistance. Start to develop a plan that sets you up for success all year long, no matter the weather, whether you are on vacation or not (we don’t stop showering or eating or brushing our teeth for any of these reasons?). There are a variety of activities that can accommodate existing health concerns, kinesiologists at several of the Family Health Teams can assist you in modifying activities so that they work for you. It can be done on your own, at local recreation centers, dancing in your living room, walking around the soccer field while your kids play, the possibilities are endless. You can use apps and other technological devices if you like to track and keep details of your journey. Planning to complete a fun run or other organized event, or involving friends and family are helpful for some people to create the initial momentum to get moving. Take advice, but ultimately you need to create the plan that works for you and there is no “right or wrong” path, just find a lion to chase, your body needs to move!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Amy Waugh, Dietitian, Upper Grand FHT
We have so much information and awareness of why being active is so important: it helps manage chronic health conditions like heart disease, diabetes, helps prevent cancer, decreases the damaging impact of stress hormones, improves mood and most importantly evidence shows the more fit we are, the longer we live and the longer we can continue to independently perform the “activities of daily living” (bathing, cooking, grocery shopping, going to the bathroom) as we age. So…despite ALL that we know, why is it so hard for most of us to get off that couch? Human biology and self-imposed barriers are often at the root of what prevents us from enjoying daily exercise.
It’s not our imaginations that our brains are far more vocal in telling us to relax and stay on the couch. The human body was designed to be moving fairly continuously over the day because that has been the reality of human existence for most of our time on earth. We needed to gather food, make shelter, stay warm, and chase away rogue wild animals like lions…the idea of going out for a 30 minute walk on top of all that would have been a crazy plan. Our brains have been programmed to conserve energy and only expend what is necessary; the problem is that in the last 50-75 years the Canadian landscape has changed dramatically. We barely need to move to meet any of our needs: food comes in ready to eat boxes, we drive cars with automatic controls, have drive-through banks, escalators, dishwashers, tractors, many of us have sedentary jobs that have us sitting all day long. This is a problem for a brain that is programmed to conserve energy. Motivation is not something that will magically appear one day and carry us out the door for a walk or a swim or dancing…motivation is something we need to develop, we need to actively cultivate a regular habit of adding movement to our lives every day because our brain is not going to jump up and down to create this message for us.
Don’t be too hard on yourself. We often think this “activity” regime needs to meet a set of rules and guidelines and that if we don’t meet the standard then what’s the point. This kind of “all or nothing” thinking is very common but it sets us up for failure and disappointment when we can’t live up to those expectations. We usually give-up. Any movement is better than nothing. Keep in mind that the physical and mental effort that it takes for a person who has had no activity in their life, to walk for 10 minutes is far more than it takes for the active person who already walks 30 minutes every day. We need to give ourselves time to increase our fitness levels and this requires self-compassion to do what you can do, not what anyone else is doing. Over time activity will become a habit like brushing your teeth or showering or eating but this takes continuous repetition and small steps over time.
Be prepared for all the excuses that your brain may come up with: the weather, not enough time, hurts my knees/back, need new shoes, when I get back from my vacation, I’ll start tomorrow…the list is endless, our caveman brain is pretty creative! Understanding that these are signs we may not be ready to appreciate how much we need to move and that it may not have a high priority in our lives at this moment can be helpful to overcome this resistance. Start to develop a plan that sets you up for success all year long, no matter the weather, whether you are on vacation or not (we don’t stop showering or eating or brushing our teeth for any of these reasons?). There are a variety of activities that can accommodate existing health concerns, kinesiologists at several of the Family Health Teams can assist you in modifying activities so that they work for you. It can be done on your own, at local recreation centers, dancing in your living room, walking around the soccer field while your kids play, the possibilities are endless. You can use apps and other technological devices if you like to track and keep details of your journey. Planning to complete a fun run or other organized event, or involving friends and family are helpful for some people to create the initial momentum to get moving. Take advice, but ultimately you need to create the plan that works for you and there is no “right or wrong” path, just find a lion to chase, your body needs to move!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
March 2017
Nutrition Month 2017: Take the Fight Out of Food
By Sarah Pink, Registered Dietitian, Mount Forest FHT
Do you ever get frustrated by food and nutrition? Maybe you can’t figure out why you feel bloated after eating certain foods, have family mealtimes that are mayhem or are unsure about which foods are best for a particular health condition. I call these “food fights” – they represent times when you struggle with yourself or others about what to eat. March is Nutrition Month and the 2017 theme is “Take the Fight out of Food”. For more information, tips, ideas and recipes, visit the website www.nutritionmonth2017.ca. To get you started here is an example of how to take the fight out of food!
FOOD FIGHT: Fad Foods: Ugh! How do I know which information to trust?
Let’s face it. Not everything we read online is true. And while many of us know that, it’s still easy to be taken in by popular ideas we see online or hear from friends. How can we really separate food fact from fiction? Here is an example of a three-step problem-solving approach that was developed for Dietitians of Canada’s Nutrition Month 2017 campaign Take the Fight out of Food, which works quite well for nutritional concerns.
Spot the problem: There is so much nutrition information online and you might not sure how to tell if something is a fad or know what to believe.
Get the facts: Some websites are more reliable than others. There is a resource on www.nutritionmonth2017.ca that can help you determine if facts you read online are accurate. Try being more critical and ask yourself these questions when reading a website:
Seek support: You can’t always trust everyone who has an opinion about food and nutrition. Instead, look for sites that aren’t trying to sell her something and that rely on science rather than opinions. Check the credentials of the writers, and look for sites written by regulated health professionals whose work is reviewed by other experts. Here are some sights for reliable nutrition information as a place to get started.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Sarah Pink, Registered Dietitian, Mount Forest FHT
Do you ever get frustrated by food and nutrition? Maybe you can’t figure out why you feel bloated after eating certain foods, have family mealtimes that are mayhem or are unsure about which foods are best for a particular health condition. I call these “food fights” – they represent times when you struggle with yourself or others about what to eat. March is Nutrition Month and the 2017 theme is “Take the Fight out of Food”. For more information, tips, ideas and recipes, visit the website www.nutritionmonth2017.ca. To get you started here is an example of how to take the fight out of food!
FOOD FIGHT: Fad Foods: Ugh! How do I know which information to trust?
Let’s face it. Not everything we read online is true. And while many of us know that, it’s still easy to be taken in by popular ideas we see online or hear from friends. How can we really separate food fact from fiction? Here is an example of a three-step problem-solving approach that was developed for Dietitians of Canada’s Nutrition Month 2017 campaign Take the Fight out of Food, which works quite well for nutritional concerns.
Spot the problem: There is so much nutrition information online and you might not sure how to tell if something is a fad or know what to believe.
Get the facts: Some websites are more reliable than others. There is a resource on www.nutritionmonth2017.ca that can help you determine if facts you read online are accurate. Try being more critical and ask yourself these questions when reading a website:
- Is the website promising a quick fix or a miracle cure?
- Do I have reasons to mistrust the person, organization or company that runs the website?
- Are they trying to sell me something instead of educating me?I PAGE 2
- Are the website writers unqualified to be giving me nutrition information?
- Do they have facts that sound too good to be true?
- Does the information come from personal opinions rather than scientific evidence?
- Are the website claims based on a single study that may draw the wrong conclusion?
Seek support: You can’t always trust everyone who has an opinion about food and nutrition. Instead, look for sites that aren’t trying to sell her something and that rely on science rather than opinions. Check the credentials of the writers, and look for sites written by regulated health professionals whose work is reviewed by other experts. Here are some sights for reliable nutrition information as a place to get started.
- www.dietitians.ca
- www.eatrightontario.ca
- www.healthlinkbc.ca
- www.healthycanadians.gc.ca
- www.dietitians.ca/Media/Member-Blogs.aspx
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
January 2017
New Year’s Resolution for 2017
by Mike Libbey, Registered Dietitian, Groves Memorial Community Hospital
Another year has come and gone and about 8% of us have accomplished the goal set out last year. Have to give credit to those that at least tried since 38% didn’t even set one goal for the New Year. The number one new-year’s resolution remains to lose weight in which less than 5% achieve their goal. So let’s talk about why weight loss seems to be such a big deal for most that do attempt a new year’s resolution.
Being overweight affects how you look but even more importantly it’s unhealthy and can lead to many health consequences especially diabetes. Diabetes is a state where blood sugars are above the normal range and if not controlled does damage to all areas of the body. As we have probably heard over and over, diabetes is increasing year after year. But losing only 5% of bodyweight could prevent many of these individuals from becoming type 2 diabetics. New research now demonstrates that even if women with no history of diabetes are overweight during her pregnancy that the infant is at risk for contracting diabetes later in life.
So maybe just this year we can achieve our weight loss goal and be in that 8% whom accomplish it. One of the best ways of taking off those unwanted pounds and keeping from regaining it back is exercise. I’d like to throw this concept out there and say “exercise in the morning before your brain figures out what you’re doing”. Many people give the excuse that I’ll exercise when I get home but then eat dinner, watch TV and never get around to doing it. Another concept; that is the 5 second rule, which is if you hesitate more than 5 seconds chances are you won’t do what you set out to do. The example mentioned above is about not exercising because you keep putting it off. So, next time you get home do not eat supper or watch TV but immediately drive to the gym or go inside your house and do a simple 5 minute workout. Same holds true when dieting; learn to walk by all the goodies immediately at work not allowing that 5 second hesitation that most people do then give in to the temptation.
Motivation or the lack of it is usually an excuse people believe that prevents the New Year’s Resolution from being achieved. The belief of many is that some people are motivated and others just don’t have this trait. Research demonstrates this not to be true. Motivation is not from within but is built by actually completing tasks. Each time you do a task whether big or small you feel better about yourself that builds motivation.
Last but not least, you must follow the GOLDEN RULE which is there is NO EXCUSES. Believe it or not, the answer to succeed is in your failures. Why have you failed each year’s resolution? The reason why you failed could be your goal was too big or you didn’t have a detailed plan laid out before you started. Try becoming more conscious on ways around challenges looking for solutions rather than giving up. Well good luck this year on making your goals come true.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
by Mike Libbey, Registered Dietitian, Groves Memorial Community Hospital
Another year has come and gone and about 8% of us have accomplished the goal set out last year. Have to give credit to those that at least tried since 38% didn’t even set one goal for the New Year. The number one new-year’s resolution remains to lose weight in which less than 5% achieve their goal. So let’s talk about why weight loss seems to be such a big deal for most that do attempt a new year’s resolution.
Being overweight affects how you look but even more importantly it’s unhealthy and can lead to many health consequences especially diabetes. Diabetes is a state where blood sugars are above the normal range and if not controlled does damage to all areas of the body. As we have probably heard over and over, diabetes is increasing year after year. But losing only 5% of bodyweight could prevent many of these individuals from becoming type 2 diabetics. New research now demonstrates that even if women with no history of diabetes are overweight during her pregnancy that the infant is at risk for contracting diabetes later in life.
So maybe just this year we can achieve our weight loss goal and be in that 8% whom accomplish it. One of the best ways of taking off those unwanted pounds and keeping from regaining it back is exercise. I’d like to throw this concept out there and say “exercise in the morning before your brain figures out what you’re doing”. Many people give the excuse that I’ll exercise when I get home but then eat dinner, watch TV and never get around to doing it. Another concept; that is the 5 second rule, which is if you hesitate more than 5 seconds chances are you won’t do what you set out to do. The example mentioned above is about not exercising because you keep putting it off. So, next time you get home do not eat supper or watch TV but immediately drive to the gym or go inside your house and do a simple 5 minute workout. Same holds true when dieting; learn to walk by all the goodies immediately at work not allowing that 5 second hesitation that most people do then give in to the temptation.
Motivation or the lack of it is usually an excuse people believe that prevents the New Year’s Resolution from being achieved. The belief of many is that some people are motivated and others just don’t have this trait. Research demonstrates this not to be true. Motivation is not from within but is built by actually completing tasks. Each time you do a task whether big or small you feel better about yourself that builds motivation.
Last but not least, you must follow the GOLDEN RULE which is there is NO EXCUSES. Believe it or not, the answer to succeed is in your failures. Why have you failed each year’s resolution? The reason why you failed could be your goal was too big or you didn’t have a detailed plan laid out before you started. Try becoming more conscious on ways around challenges looking for solutions rather than giving up. Well good luck this year on making your goals come true.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
December 2016
Supporting Healthy Changes
By Maggie Armstrong, Dietitian, East Wellington FHT
From improving their eating habits due to a recent diagnosis of diabetes to trying to achieve a personal best at the upcoming race, many people are striving to make healthy lifestyle changes. Even if you are not actively involved in making lifestyle changes, you likely know someone who is! Believe it or not, support and a positive attitude from friends and family can have a major impact on how successful a person can be at achieving their goals. If you would like to support someone in making these choices, here are some helpful tips to follow!
Ask how you can help: This is a great way to find out how you can have the biggest impact! We all face different challenges, so something you think they need might be different from what they actually need. It’s amazing how little signs of support can go a long way. It might be as simple as picking up healthy snacks when grocery shopping, packing a homemade lunch once a week, or picking up an extra chore around the house so they have time to go for a walk!
Respect their choices: Once you determine what you can do to help, it is important to respect their choices. It is not your job to police their efforts. Supportive comments do not start with the word “should”. Comments such as: “Should you really be having that?” or “You should go for a walk” may be well meaning, but are more likely to be discouraging than encouraging. Instead, let them establish their own limits. If they choose to have a cookie, respect that choice. If they decline to have a cookie, leave it at that. Remember, even comments such as: “Is that all you’re having,” or “Just one won’t hurt you” can pressure someone into making the wrong choice for them!
Do not offer unsolicited advice: It can be very frustrating to receive well-meaning advice that contradicts the recommendations provided by a health care provider. Advice appropriate for one person may not be appropriate for another. Different health conditions, as well as the stage of the disease, can vastly change which recommendations are appropriate. For example, the nutrition recommendations for advanced kidney disease are different than the recommendations for early kidney disease. Sometimes it is better to lend an ear than offer advice that might harm the person more than help them!
Create healthy, supportive environments: Making the environment more supportive to a healthy lifestyle can greatly improve someone’s ability to stick with healthy changes. The biggest determinant of what we eat is what’s available. Have a look around your environment to see what’s easily accessible. A candy dish on the coffee table, and a cookie jar on the counter mean these are the first things someone will grab when they are hungry. Alternatively, having fresh fruit and veggies cut up in the fridge increases the likelihood that these will be the snack of choice.
Participate: Changing eating habits or starting a new exercise routine can be difficult to accomplish alone. Offering to participate is one of the most powerful ways you can help! According to a study published online by the Journal of the American Medical Association in 2015 “Women and men were more likely to quit smoking, become physically active and lose weight if their partner joined them in the new healthy behavior.” Who knows, you might benefit from these changes as well!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Maggie Armstrong, Dietitian, East Wellington FHT
From improving their eating habits due to a recent diagnosis of diabetes to trying to achieve a personal best at the upcoming race, many people are striving to make healthy lifestyle changes. Even if you are not actively involved in making lifestyle changes, you likely know someone who is! Believe it or not, support and a positive attitude from friends and family can have a major impact on how successful a person can be at achieving their goals. If you would like to support someone in making these choices, here are some helpful tips to follow!
Ask how you can help: This is a great way to find out how you can have the biggest impact! We all face different challenges, so something you think they need might be different from what they actually need. It’s amazing how little signs of support can go a long way. It might be as simple as picking up healthy snacks when grocery shopping, packing a homemade lunch once a week, or picking up an extra chore around the house so they have time to go for a walk!
Respect their choices: Once you determine what you can do to help, it is important to respect their choices. It is not your job to police their efforts. Supportive comments do not start with the word “should”. Comments such as: “Should you really be having that?” or “You should go for a walk” may be well meaning, but are more likely to be discouraging than encouraging. Instead, let them establish their own limits. If they choose to have a cookie, respect that choice. If they decline to have a cookie, leave it at that. Remember, even comments such as: “Is that all you’re having,” or “Just one won’t hurt you” can pressure someone into making the wrong choice for them!
Do not offer unsolicited advice: It can be very frustrating to receive well-meaning advice that contradicts the recommendations provided by a health care provider. Advice appropriate for one person may not be appropriate for another. Different health conditions, as well as the stage of the disease, can vastly change which recommendations are appropriate. For example, the nutrition recommendations for advanced kidney disease are different than the recommendations for early kidney disease. Sometimes it is better to lend an ear than offer advice that might harm the person more than help them!
Create healthy, supportive environments: Making the environment more supportive to a healthy lifestyle can greatly improve someone’s ability to stick with healthy changes. The biggest determinant of what we eat is what’s available. Have a look around your environment to see what’s easily accessible. A candy dish on the coffee table, and a cookie jar on the counter mean these are the first things someone will grab when they are hungry. Alternatively, having fresh fruit and veggies cut up in the fridge increases the likelihood that these will be the snack of choice.
Participate: Changing eating habits or starting a new exercise routine can be difficult to accomplish alone. Offering to participate is one of the most powerful ways you can help! According to a study published online by the Journal of the American Medical Association in 2015 “Women and men were more likely to quit smoking, become physically active and lose weight if their partner joined them in the new healthy behavior.” Who knows, you might benefit from these changes as well!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
November 2016
Best medicine available today is exercise!
By Sandy Turner, Registered Kinesiologist, Minto-Mapleton FHT
If we could take one medication that could reduce joint pain and risk of fractures; improve blood pressure, blood sugars, and cholesterol levels; increase stamina and energy levels; improve sleep; reduce stress, anxiety and depression; improve quality of life; help achieve a healthy weight; help you breathe better. What a great run on sentence and it could have been longer…the power of exercise goes on and on and on and on. But just doesn’t come in a pill format!!
Our bodies were made to move, but more and more we are finding that many of us are moving less and less. This is a fact across all age groups as well. It is a bit frightening for our younger generations because inactivity and lack of exercise will lead them to a life of chronic disease. This is not what we want for ourselves and definitely not what is wished upon them. Those who don’t find time for exercise will ultimately have to find time for illness.
There is good news however, it is never, yes never, too late to start being more active to improve your health. All the clichés about activity and health are for the most part true: if you don’t use it you lose it; motion is lotion; what doesn’t kill me makes me stronger, to name a few. So why is it so hard to keep ourselves motivated to be active every day?
A common mistake made by many when starting out on yet another exercise kick is to try and pick up where one left off. It’s hard for us to remember that it took time to build up to that level of exercise and it will take more than one day to get that back. When we think about what we used to be able to do, it can be a bit sad. The realization that you are a bit older and just can’t do it can be overwhelming. But in fact, the reason you can’t do it is because you stopped doing it!! The key word in that thinking is “used to do”. Without regular practice, we lose our ability.
Our bodies need some challenge to give us the change we want to see. A walking program needs to get our breathing rate up more than what it is at rest and to feel like some work by the end. This is how we improve our fitness levels and as a result feel better and have more stamina. Start slowly, we need to carve out time in our schedule to exercise, we can’t think the walking we do for grocery shopping counts as exercise. It is good for us, but think of it as a bonus! Our bodies are used to our regular routine. Even though we may feel tired by days’ end or that we’ve been on our feet all day and must have walked a marathon, it is not exercise and is not making a difference. What will make a difference is the 10 minutes we set aside a few times this week to walk at a purposeful pace. Please, don’t be misled, 10 minutes may not sound like enough, but in fact, initially it can be challenging, especially if 0 minutes of exercise was what we accumulated last week! We don’t have to start blazing out of the gate.
Consistency is the key. Consistency in how often, how long and how fast we go is very important. That 10-minute walk should feel a bit challenging by the end, and it may take a couple of walks to determine the pace we need to walk to feel this way. Once we have determined our pace, don’t aim to go faster, but rather more often and farther are the first steps. After a week or two, we will notice that this walk doesn’t challenge us in the same way it did at the start. This is a good thing because we are becoming more fit and to see more change (feel better, clothes fit better) we need to increase the challenge of our walk. Next steps would be adding in more walks and increase our walk by 2-5 minutes. Be sure to feel comfortable with our current walk before adding more. It never should get easier; we just get stronger!!
If we could treat exercise like a medication some of us may find that helpful. Often the reason we aren’t seeing the benefits we’d like from our exercise is because our adherence was not the best. Just like with medication, exercise has a proper dose, timing and schedule. It only works if you follow the instructions and “take it” as recommended. The only bad exercise is no exercise.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Sandy Turner, Registered Kinesiologist, Minto-Mapleton FHT
If we could take one medication that could reduce joint pain and risk of fractures; improve blood pressure, blood sugars, and cholesterol levels; increase stamina and energy levels; improve sleep; reduce stress, anxiety and depression; improve quality of life; help achieve a healthy weight; help you breathe better. What a great run on sentence and it could have been longer…the power of exercise goes on and on and on and on. But just doesn’t come in a pill format!!
Our bodies were made to move, but more and more we are finding that many of us are moving less and less. This is a fact across all age groups as well. It is a bit frightening for our younger generations because inactivity and lack of exercise will lead them to a life of chronic disease. This is not what we want for ourselves and definitely not what is wished upon them. Those who don’t find time for exercise will ultimately have to find time for illness.
There is good news however, it is never, yes never, too late to start being more active to improve your health. All the clichés about activity and health are for the most part true: if you don’t use it you lose it; motion is lotion; what doesn’t kill me makes me stronger, to name a few. So why is it so hard to keep ourselves motivated to be active every day?
A common mistake made by many when starting out on yet another exercise kick is to try and pick up where one left off. It’s hard for us to remember that it took time to build up to that level of exercise and it will take more than one day to get that back. When we think about what we used to be able to do, it can be a bit sad. The realization that you are a bit older and just can’t do it can be overwhelming. But in fact, the reason you can’t do it is because you stopped doing it!! The key word in that thinking is “used to do”. Without regular practice, we lose our ability.
Our bodies need some challenge to give us the change we want to see. A walking program needs to get our breathing rate up more than what it is at rest and to feel like some work by the end. This is how we improve our fitness levels and as a result feel better and have more stamina. Start slowly, we need to carve out time in our schedule to exercise, we can’t think the walking we do for grocery shopping counts as exercise. It is good for us, but think of it as a bonus! Our bodies are used to our regular routine. Even though we may feel tired by days’ end or that we’ve been on our feet all day and must have walked a marathon, it is not exercise and is not making a difference. What will make a difference is the 10 minutes we set aside a few times this week to walk at a purposeful pace. Please, don’t be misled, 10 minutes may not sound like enough, but in fact, initially it can be challenging, especially if 0 minutes of exercise was what we accumulated last week! We don’t have to start blazing out of the gate.
Consistency is the key. Consistency in how often, how long and how fast we go is very important. That 10-minute walk should feel a bit challenging by the end, and it may take a couple of walks to determine the pace we need to walk to feel this way. Once we have determined our pace, don’t aim to go faster, but rather more often and farther are the first steps. After a week or two, we will notice that this walk doesn’t challenge us in the same way it did at the start. This is a good thing because we are becoming more fit and to see more change (feel better, clothes fit better) we need to increase the challenge of our walk. Next steps would be adding in more walks and increase our walk by 2-5 minutes. Be sure to feel comfortable with our current walk before adding more. It never should get easier; we just get stronger!!
If we could treat exercise like a medication some of us may find that helpful. Often the reason we aren’t seeing the benefits we’d like from our exercise is because our adherence was not the best. Just like with medication, exercise has a proper dose, timing and schedule. It only works if you follow the instructions and “take it” as recommended. The only bad exercise is no exercise.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
October 2016
Mastering Motivation is a Tricky Thing!!
By Jena Baker, Kinesiologist, Upper Grand FHT
I think it is safe to say that we all know we need to move more and try to achieve our 150 minutes of weekly moderate to vigorous physical activity, BUT the mind has a wonderful way of wandering and distracting us and before we know it an hour has gone by watching Netflix.
At this point, we may reflect on our lack of achievement and fall deeper into denial about our current state and perhaps we choose to continue on our merry path of destruction, or, we have an epiphany to CHANGE!! I’m hoping that most of you will choose CHANGE, but if you are not ready to change then I hope these next 3 steps help to eject you from the couch and into action.
Step 1: Create a routine!
We are all consumed by our hectic and chaotic lives, but by organizing our schedules and setting time aside each day, or even 2 days per week, to implement some activity will go a long way. In fact, an article published in the journal Applied Physiology, Nutrition and Metabolism found that individuals who completed 2 minute bouts of seated, moderate intensity walking (6-8km/hr) every 20 minutes, had 48-57% lower blood sugar levels than those individuals who had uninterrupted sitting. In addition, the moderate intensity activity breaks did not cause the study participants to have an increased appetite and, as a result, this leads to a short-term energy deficit that if continued over time, may be beneficial for body weight control.
Step 2: Write down your goals!
Think of it as a fitness to-do-list. Instead of just saying “I want to become fit,” think of the specific goals YOU want to achieve: do 20 push- ups in a row, or perhaps walk 10 kilometres.
Clearly defining what goal you want to achieve, and how you can achieve it, helps to motivate one to stick to the plan and complete the task.
Step 3: Talk to yourself in the third person
Yes, this sounds crazy, but a study at the University of Michigan found that talking to one’s self in the third person can help people better control their thoughts and behaviours. So instead of saying “I should start swimming again,” try, “John, it’s time to get back in the pool.” It is a trick to help distance yourself from the part of the brain that is reluctant to get up and go.
As with any new skill, we need to give these three steps an honest try: at least 3 to 4 times in the next 2 weeks before deciding whether or not they will be effective. If you are not sure where to begin, give your Family Health Team a call. Many of the staff are trained in motivational interviewing and will have you making and succeeding in your goals in no time!!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Jena Baker, Kinesiologist, Upper Grand FHT
I think it is safe to say that we all know we need to move more and try to achieve our 150 minutes of weekly moderate to vigorous physical activity, BUT the mind has a wonderful way of wandering and distracting us and before we know it an hour has gone by watching Netflix.
At this point, we may reflect on our lack of achievement and fall deeper into denial about our current state and perhaps we choose to continue on our merry path of destruction, or, we have an epiphany to CHANGE!! I’m hoping that most of you will choose CHANGE, but if you are not ready to change then I hope these next 3 steps help to eject you from the couch and into action.
Step 1: Create a routine!
We are all consumed by our hectic and chaotic lives, but by organizing our schedules and setting time aside each day, or even 2 days per week, to implement some activity will go a long way. In fact, an article published in the journal Applied Physiology, Nutrition and Metabolism found that individuals who completed 2 minute bouts of seated, moderate intensity walking (6-8km/hr) every 20 minutes, had 48-57% lower blood sugar levels than those individuals who had uninterrupted sitting. In addition, the moderate intensity activity breaks did not cause the study participants to have an increased appetite and, as a result, this leads to a short-term energy deficit that if continued over time, may be beneficial for body weight control.
Step 2: Write down your goals!
Think of it as a fitness to-do-list. Instead of just saying “I want to become fit,” think of the specific goals YOU want to achieve: do 20 push- ups in a row, or perhaps walk 10 kilometres.
Clearly defining what goal you want to achieve, and how you can achieve it, helps to motivate one to stick to the plan and complete the task.
Step 3: Talk to yourself in the third person
Yes, this sounds crazy, but a study at the University of Michigan found that talking to one’s self in the third person can help people better control their thoughts and behaviours. So instead of saying “I should start swimming again,” try, “John, it’s time to get back in the pool.” It is a trick to help distance yourself from the part of the brain that is reluctant to get up and go.
As with any new skill, we need to give these three steps an honest try: at least 3 to 4 times in the next 2 weeks before deciding whether or not they will be effective. If you are not sure where to begin, give your Family Health Team a call. Many of the staff are trained in motivational interviewing and will have you making and succeeding in your goals in no time!!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
September 2016
Make Healthy Eating A Little Bit Easier This Fall
By Sarah Pink, Dietitian, Mount Forest FHT
Many people look forward to fall with its promises of helping you get back on track after a summer of BBQs, campfires, vacations and holidays! If healthy eating is a goal of yours this fall my suggestion to you is to try out some batch cooking to save you time, money and of course to make healthy eating a little bit easier. Batch cooking can be done 1-2 times per month, taking a few hours to make meals to freeze or prep ingredients to freeze in bags so that you can throw them into the crock pot, quickly stir fry or even throw in the oven to roast, helping you cut down on meal time prep. You can also batch cook weekly, taking 1-2 hours each week to make or prep as many meals possible for the week, to store in the fridge or freezer.
Taking extra time before meal time can be a real time saver. Most people can prepare meals and/or prep ingredients for a few days’ worth of meals in only 1-2 hours. As a result you can save 30-60 minutes of meal preparation time per day. Not to mention now you have a plan, so you don’t waste that 30-60 minutes each day dreaming up what you want to make and shopping for ingredients. As a bonus when you get home tired and hungry you will already have that plan, the hard work done, and the healthy choice becomes the easy choice.
Batch cooking requires only a few things. To start you need a meal plan. Start slow, plan ahead just a few meals per week. For example try picking 1 or 2 breakfast or lunch options (that you repeat) and 2-3 dinners to start with. Pick meals that suit your schedule for the week. Use cookbooks, websites, or friends inspiration. After that you only need your ingredients, a kitchen, and containers for storage.
Here are some ideas to get your batch cooking started this fall!
Grains: Cooked grains (rice, barley, quinoa, millet, oats, homemade bread, crackers, flat breads, granola, muesli, granola bars, loaves, muffins etc…) store beautifully in both the fridge (4-5 days) and freezer (3 months). You can prep these on the weekend and have them ready to go in the fridge for the week or make a double batch next time you are cooking them and load them into the freezer for another week.
Even though batch cooking does take some dedicated time to get started, for a busy house it can be a real life saver! If you are looking for more ideas on how to meal plan or prep, give your local Registered Dietitian a call, we would be happy to help you out.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Sarah Pink, Dietitian, Mount Forest FHT
Many people look forward to fall with its promises of helping you get back on track after a summer of BBQs, campfires, vacations and holidays! If healthy eating is a goal of yours this fall my suggestion to you is to try out some batch cooking to save you time, money and of course to make healthy eating a little bit easier. Batch cooking can be done 1-2 times per month, taking a few hours to make meals to freeze or prep ingredients to freeze in bags so that you can throw them into the crock pot, quickly stir fry or even throw in the oven to roast, helping you cut down on meal time prep. You can also batch cook weekly, taking 1-2 hours each week to make or prep as many meals possible for the week, to store in the fridge or freezer.
Taking extra time before meal time can be a real time saver. Most people can prepare meals and/or prep ingredients for a few days’ worth of meals in only 1-2 hours. As a result you can save 30-60 minutes of meal preparation time per day. Not to mention now you have a plan, so you don’t waste that 30-60 minutes each day dreaming up what you want to make and shopping for ingredients. As a bonus when you get home tired and hungry you will already have that plan, the hard work done, and the healthy choice becomes the easy choice.
Batch cooking requires only a few things. To start you need a meal plan. Start slow, plan ahead just a few meals per week. For example try picking 1 or 2 breakfast or lunch options (that you repeat) and 2-3 dinners to start with. Pick meals that suit your schedule for the week. Use cookbooks, websites, or friends inspiration. After that you only need your ingredients, a kitchen, and containers for storage.
Here are some ideas to get your batch cooking started this fall!
Grains: Cooked grains (rice, barley, quinoa, millet, oats, homemade bread, crackers, flat breads, granola, muesli, granola bars, loaves, muffins etc…) store beautifully in both the fridge (4-5 days) and freezer (3 months). You can prep these on the weekend and have them ready to go in the fridge for the week or make a double batch next time you are cooking them and load them into the freezer for another week.
- Try making up a few cups of brown rice. It is great for using to make fried rice or pilaf or even as a side dish to your favourite meal. You can also use some for a salad jar recipe for lunch and then finish off the rest in a soup
- Make a batch of your favourite granola, muffins or loaves to have at breakfast each day
- Roast veggies or grilling veggies to add to salads, pastas, wraps, omelets, or grain bowls
- Pre chop your veggies to us in a stir-fry or to sauté on a busy night
- Make your favourite pasta sauce – tomato, pesto, creamy cauliflower, roasted red pepper
- Make vegetable soups/stews for any meal, they can be chunky or a puree
- Make a large batch of smoothies and freeze in individual portions (like in a jar) for a quick breakfast or snack on the go.
- Roast a chicken, turkey or other meats. They are always great to have on hand for sandwiches, salads, casseroles, soups, pasta dishes, stir-fries and more
- Make your favorite bean hummus for a dip or spread
- Boil eggs, they keep in the shell in the fridge for up to 7 days
- Toast nuts and seeds to have as a snack, add to a trail mix or top a salad with
Even though batch cooking does take some dedicated time to get started, for a busy house it can be a real life saver! If you are looking for more ideas on how to meal plan or prep, give your local Registered Dietitian a call, we would be happy to help you out.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
August 2016
Do you procrastinate? Are you waiting to be inspired to make changes in life? Stop waiting and start acting
By Navneet Gill- Social Worker, Diabetes Education Centre, North Wellington Health Care
Most of us can identify with putting off things to the last minute. We say things like “I was being lazy” or “I just vegetated in front of the TV” to describe this weakness. It is usually the unpleasant tasks we avoid or delay. For many of us, procrastination in certain areas does not turn into a big problem. On the other hand, this typically common behaviour can stop you from leading a good life, especially when living with a chronic illness such as diabetes. So what is procrastination if it not being lazy? Procrastination is making a decision without any valid reason to delay or not complete a task you have committed to and instead doing something of lesser importance despite the fact that there are negative consequences to delay the task or goal. This type of thinking becomes so ingrained and second nature that you may not know when you made the decision to not do a certain thing. Another way to recognize this problem is that you have valid reasons to delay tasks or goals. These reasons give you legitimacy to keep putting off things and the cycle continues.
I am driving home after work. I had earlier committed to going to an exercise class. As I am driving, I make a list of things do around the house, I am thinking how tired I feel, how I really need to rest instead of exercise, and within seconds I have unconsciously made the decision to skip my exercise class with very valid reason that I am tired. The rule is that when I am tired I need to rest. I feel an immediate relief from discomfort; I am feeling good for sticking to my core rules. Next week, thinking about going to the exercise class brings up unhelpful thoughts such as “why didn’t I go last week”? Or “I should just quit” etc.
The problem becomes serious when the negative consequences of procrastination become bigger. The most common procrastination issues in diabetes management are eating healthy and physical activity. These very two things i.e. diet and exercise that one wants to change; brings lots of negative emotions in most people struggling with diabetes. These negative emotions further complicate the barriers to your goals. So, how does one overcome this?
The first step is to gather information. Put your “thinking cap” on. Get a pen and pad. Make three columns. In one column write things you put off and in the next column write down your self-talk, things you said to yourself to put off these things. In the last column, write down the consequences of putting off the task. Choose one thing out of your list to work on. How often have you said “I know it’s not good for me but I keep doing it”? Why? We all have unwritten rules and assumptions that we live by. These rules and assumptions are a result of our life experiences. Some of these rules can be unhelpful such as – “ I must feel well before I can do anything”, “ I am not tough enough to do this”, “life is short why not enjoy it to the fullest now and worry later”, “If I had more help then I will be able to do something” etc.. So what are some of your unhelpful rules? Write them down. Be aware when you start thinking about these. What we know for sure is that procrastination is complex. The procrastinating behaviour is connected to thoughts and feelings. Another element to putting off things is the excuses and justification. Most of these excuses are based in some truth.
The second step is to challenge the conclusion we make from these excuses. For example – your excuse to delay a task is “I am tired”; your unhelpful conclusion to this truth is “I will do it later when I don’t feel tired”. In order to break the cycle of procrastination you have to challenge this unhelpful thought and ask yourself what is the evidence that says it is better for me to do later. If I do not start now, what will happen? Convert your unhelpful conclusion to a more helpful one- I am tired but I can still do some of the task and then rest. It is important to be aware of your self- talk that hinders you from doing things. Changing behaviour takes time, practice, and a few set-backs. It is important to look at any and all small gains you have made. Keep up the hard work. Small action will generate inspiration. Reward your hard work.
For more information about any of the Social Work support services offered by Diabetes Education Centers in Palmerston Hospital, Louise Marshal Hospital and Groves Memorial Hospital contact: Navneet in Mt. Forest at 519-323-3333 ext 2325 or Jessica in Palmerston at 519-323-2030 ext 4201. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Navneet Gill- Social Worker, Diabetes Education Centre, North Wellington Health Care
Most of us can identify with putting off things to the last minute. We say things like “I was being lazy” or “I just vegetated in front of the TV” to describe this weakness. It is usually the unpleasant tasks we avoid or delay. For many of us, procrastination in certain areas does not turn into a big problem. On the other hand, this typically common behaviour can stop you from leading a good life, especially when living with a chronic illness such as diabetes. So what is procrastination if it not being lazy? Procrastination is making a decision without any valid reason to delay or not complete a task you have committed to and instead doing something of lesser importance despite the fact that there are negative consequences to delay the task or goal. This type of thinking becomes so ingrained and second nature that you may not know when you made the decision to not do a certain thing. Another way to recognize this problem is that you have valid reasons to delay tasks or goals. These reasons give you legitimacy to keep putting off things and the cycle continues.
I am driving home after work. I had earlier committed to going to an exercise class. As I am driving, I make a list of things do around the house, I am thinking how tired I feel, how I really need to rest instead of exercise, and within seconds I have unconsciously made the decision to skip my exercise class with very valid reason that I am tired. The rule is that when I am tired I need to rest. I feel an immediate relief from discomfort; I am feeling good for sticking to my core rules. Next week, thinking about going to the exercise class brings up unhelpful thoughts such as “why didn’t I go last week”? Or “I should just quit” etc.
The problem becomes serious when the negative consequences of procrastination become bigger. The most common procrastination issues in diabetes management are eating healthy and physical activity. These very two things i.e. diet and exercise that one wants to change; brings lots of negative emotions in most people struggling with diabetes. These negative emotions further complicate the barriers to your goals. So, how does one overcome this?
The first step is to gather information. Put your “thinking cap” on. Get a pen and pad. Make three columns. In one column write things you put off and in the next column write down your self-talk, things you said to yourself to put off these things. In the last column, write down the consequences of putting off the task. Choose one thing out of your list to work on. How often have you said “I know it’s not good for me but I keep doing it”? Why? We all have unwritten rules and assumptions that we live by. These rules and assumptions are a result of our life experiences. Some of these rules can be unhelpful such as – “ I must feel well before I can do anything”, “ I am not tough enough to do this”, “life is short why not enjoy it to the fullest now and worry later”, “If I had more help then I will be able to do something” etc.. So what are some of your unhelpful rules? Write them down. Be aware when you start thinking about these. What we know for sure is that procrastination is complex. The procrastinating behaviour is connected to thoughts and feelings. Another element to putting off things is the excuses and justification. Most of these excuses are based in some truth.
The second step is to challenge the conclusion we make from these excuses. For example – your excuse to delay a task is “I am tired”; your unhelpful conclusion to this truth is “I will do it later when I don’t feel tired”. In order to break the cycle of procrastination you have to challenge this unhelpful thought and ask yourself what is the evidence that says it is better for me to do later. If I do not start now, what will happen? Convert your unhelpful conclusion to a more helpful one- I am tired but I can still do some of the task and then rest. It is important to be aware of your self- talk that hinders you from doing things. Changing behaviour takes time, practice, and a few set-backs. It is important to look at any and all small gains you have made. Keep up the hard work. Small action will generate inspiration. Reward your hard work.
For more information about any of the Social Work support services offered by Diabetes Education Centers in Palmerston Hospital, Louise Marshal Hospital and Groves Memorial Hospital contact: Navneet in Mt. Forest at 519-323-3333 ext 2325 or Jessica in Palmerston at 519-323-2030 ext 4201. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
July 2016
Food Addiction
Written by Mike Libbey, Registered Dietitian, Groves Memorial Community Hospital
I would like to discuss the topic of food addiction concerning weight loss. Why does it seem like a losing battle to lose weight? The success rate is between 3-5% to lose weight and keep it off so why bother? The more you know not just about food but how the body works when you’re on this path will increase chances of reaching the goal. People not just in Canada but throughout the world are becoming more obese; gaining weight each and every year for the past 3 decades. This increase in weight tends to trigger diseases such as heart, kidney, cancer and especially diabetes. In the United States diabetes has increased approximately 75% in the last 20 years and in Canada a 100% rise since 2000 to 2010. The cost of diabetes for Canadians will be $8,000,000,000 per year with no decline in sight.
Research is now revealing some of the reasons why it is so hard to stay on a diet long-term. Certain foods such as sweets and fatty ones can be very addicting. When stating addiction, it’s putting it in the same category as heroin, smoking, alcohol, etc. The main reason people become addicted to drugs is that it increases the production of dopamine in the brain exactly the same as certain foods. Dopamine does many things for us such as pleasure and the ability to focus to name a few. It is a neurotransmitter brain chemical that will drive you to seek ways of increasing its level thus giving the sensation of pleasure.
So how do we control these addictions to certain foods? Well, let’s talk more about ways of increasing dopamine without the use of food and/or drugs. Any pleasurable sensation will cause an increase in this neurotransmitter. Yes, simply hugging someone, accomplishing a task, hobbies, and exercise or just sitting back and listening to music will increase dopamine production. Sounds simple but the trick is to do this before reaching for that cookie. When food is used to raise dopamine levels especially when stressed or depressed it will increase that craving. Each time you use food to improve your mood it will continue to reinforce that pattern. Have you ever notice that when frustrated, sad or just bored chocolate makes you feel so much better; ok don’t stop reading this to get some chocolate. We have been programmed since we were children to use food to comfort us. So basically; it is easy to become addicted but very hard to break that addiction.
In order to break free of any addiction including certain foods you must substitute it with something else that also will give pleasure. As mentioned in the previous paragraph doing a task such as completing a chore or doing something that makes you feel good about yourself will help you accomplish the task of losing weight and keeping it off. It’s not saying that we are all food addicts but when you notice that there is a pattern of eating which you can’t control then evaluate if it could possibly be an addiction. The food industry is very aware of how to in-bed this pattern into your diet. Sometimes just becoming more aware of what you’re eating and why can be enough to change the pattern. Hopefully this article may in some way help break free of an addiction and help you lose weight and keep it off.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Written by Mike Libbey, Registered Dietitian, Groves Memorial Community Hospital
I would like to discuss the topic of food addiction concerning weight loss. Why does it seem like a losing battle to lose weight? The success rate is between 3-5% to lose weight and keep it off so why bother? The more you know not just about food but how the body works when you’re on this path will increase chances of reaching the goal. People not just in Canada but throughout the world are becoming more obese; gaining weight each and every year for the past 3 decades. This increase in weight tends to trigger diseases such as heart, kidney, cancer and especially diabetes. In the United States diabetes has increased approximately 75% in the last 20 years and in Canada a 100% rise since 2000 to 2010. The cost of diabetes for Canadians will be $8,000,000,000 per year with no decline in sight.
Research is now revealing some of the reasons why it is so hard to stay on a diet long-term. Certain foods such as sweets and fatty ones can be very addicting. When stating addiction, it’s putting it in the same category as heroin, smoking, alcohol, etc. The main reason people become addicted to drugs is that it increases the production of dopamine in the brain exactly the same as certain foods. Dopamine does many things for us such as pleasure and the ability to focus to name a few. It is a neurotransmitter brain chemical that will drive you to seek ways of increasing its level thus giving the sensation of pleasure.
So how do we control these addictions to certain foods? Well, let’s talk more about ways of increasing dopamine without the use of food and/or drugs. Any pleasurable sensation will cause an increase in this neurotransmitter. Yes, simply hugging someone, accomplishing a task, hobbies, and exercise or just sitting back and listening to music will increase dopamine production. Sounds simple but the trick is to do this before reaching for that cookie. When food is used to raise dopamine levels especially when stressed or depressed it will increase that craving. Each time you use food to improve your mood it will continue to reinforce that pattern. Have you ever notice that when frustrated, sad or just bored chocolate makes you feel so much better; ok don’t stop reading this to get some chocolate. We have been programmed since we were children to use food to comfort us. So basically; it is easy to become addicted but very hard to break that addiction.
In order to break free of any addiction including certain foods you must substitute it with something else that also will give pleasure. As mentioned in the previous paragraph doing a task such as completing a chore or doing something that makes you feel good about yourself will help you accomplish the task of losing weight and keeping it off. It’s not saying that we are all food addicts but when you notice that there is a pattern of eating which you can’t control then evaluate if it could possibly be an addiction. The food industry is very aware of how to in-bed this pattern into your diet. Sometimes just becoming more aware of what you’re eating and why can be enough to change the pattern. Hopefully this article may in some way help break free of an addiction and help you lose weight and keep it off.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
June 2016
Evaluating the Credibility of Health Advice
Written by Maggie Armstrong, Registered Dietitian, East Wellington FHT
The internet, magazines, TV; it seems like everywhere you look, there’s a new treatment, product or diet which promises to improve your health, cure you, or help you lose weight. Celebrities, our families, and even neighbors seem to have an opinion on what’s best, and want to offer us advice, whether we ask for it or not. With so much information available, it has become difficult to separate the good advice from the bad. Here’s a simple checklist to help you evaluate the quality of the advice you might receive:
1. First and foremost, each person is unique and has an individual health history. Current health condition, medications, age, activity level, and risk for future disease all have a major impact on whether a new treatment is healthy or harmful. A certain diet or treatment which worked for one person, may not be appropriate for everyone. An example of this is the gluten-free diet. While extremely important for someone with celiac disease to follow, this diet is often less healthy for those who don’t have it. Before choosing to start something new, consider how it may affect all of your health conditions
2. Does it sound too good to be true? It probably is. Anything that promises a quick fix or a miracle cure deserves a raised eyebrow. Advertisements are designed to tell the customer what they want to hear, and there are think-tanks full of advertising gurus out there, who put commercials together as carefully as jigsaw puzzles. Buyer beware!
3. Is the advice supported by quality evidence? There are many different factors that impact the quality of research: Study design, number of people in the study, length of the study, and whether or not the results could be replicated. One new study is seldom enough to change recommendations. If the advice you are given is based on only one study, probably best to wait until more research is done before making a change.
4. What is the personal cost? Does it involve spending a lot of money on specialty foods or supplements? Does it involve following an extremely restrictive diet or advise cutting out entire food groups? If this is the case, you might want to consider whether or not it’s worth it.
5. Does it involve stopping a current treatment, or conflict with the advice from your physician or other trusted health care providers? Health care providers work very hard to make sure their recommendations are based on the best quality evidence available and tailored specifically to your treatment needs. If you have concerns about one of your current treatments, most health care providers would be happy to explain it better or help you find a safe alternative.
If any of these points apply to the advice you’re receiving, it should be a red flag. If you are still unsure you may want to do some further research, and discuss it with your health care provider at your next appointment.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Written by Maggie Armstrong, Registered Dietitian, East Wellington FHT
The internet, magazines, TV; it seems like everywhere you look, there’s a new treatment, product or diet which promises to improve your health, cure you, or help you lose weight. Celebrities, our families, and even neighbors seem to have an opinion on what’s best, and want to offer us advice, whether we ask for it or not. With so much information available, it has become difficult to separate the good advice from the bad. Here’s a simple checklist to help you evaluate the quality of the advice you might receive:
1. First and foremost, each person is unique and has an individual health history. Current health condition, medications, age, activity level, and risk for future disease all have a major impact on whether a new treatment is healthy or harmful. A certain diet or treatment which worked for one person, may not be appropriate for everyone. An example of this is the gluten-free diet. While extremely important for someone with celiac disease to follow, this diet is often less healthy for those who don’t have it. Before choosing to start something new, consider how it may affect all of your health conditions
2. Does it sound too good to be true? It probably is. Anything that promises a quick fix or a miracle cure deserves a raised eyebrow. Advertisements are designed to tell the customer what they want to hear, and there are think-tanks full of advertising gurus out there, who put commercials together as carefully as jigsaw puzzles. Buyer beware!
3. Is the advice supported by quality evidence? There are many different factors that impact the quality of research: Study design, number of people in the study, length of the study, and whether or not the results could be replicated. One new study is seldom enough to change recommendations. If the advice you are given is based on only one study, probably best to wait until more research is done before making a change.
4. What is the personal cost? Does it involve spending a lot of money on specialty foods or supplements? Does it involve following an extremely restrictive diet or advise cutting out entire food groups? If this is the case, you might want to consider whether or not it’s worth it.
5. Does it involve stopping a current treatment, or conflict with the advice from your physician or other trusted health care providers? Health care providers work very hard to make sure their recommendations are based on the best quality evidence available and tailored specifically to your treatment needs. If you have concerns about one of your current treatments, most health care providers would be happy to explain it better or help you find a safe alternative.
If any of these points apply to the advice you’re receiving, it should be a red flag. If you are still unsure you may want to do some further research, and discuss it with your health care provider at your next appointment.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
May 2016
Better breathing is possible!
Written by Sandy Turner, Kinesiologist, Minto-Mapleton Family Health Team
The Lung Association says it best: “when you can’t breathe, nothing else matters!” With the spring blossoms in the air wouldn’t it be nice to be able to take a deep breath? Chronic Obstructive Lung Disease (COPD) is the term used for lung conditions such as chronic bronchitis or emphysema. When a person suffers from COPD the damage done to the tissue of the lungs makes breathing a chore.
COPD is a disease that progresses slowly. Although it is not fully reversible, early diagnosis and treatment can greatly improve symptoms and slow the progression of further lung damage. Over 1.5 million Canadians have been diagnosed with COPD but many more remain undiagnosed. The main cause of COPD is cigarette smoke. Adults over 40 with a history of smoking are at risk of developing lung disease. If you notice that you have a regular cough with or without phlegm; simple chores make you short of breath; or your colds are more frequent or last longer than normal, you may have symptoms of COPD. If you are experiencing any of these symptoms it is important pay a visit to your primary care practitioner to rule out COPD.
Unfortunately, there is no cure for COPD, but the disease can be prevented, in most cases, by quitting smoking and avoiding second hand smoke. Your local Family Health Team (FHT) offers many programs and services geared to help prevent and better manage lung disease. These may include smoking cessation program; telemedicine program linked with the Respirology departments in Kitchener or Toronto; and pulmonary rehabilitation program where you can learn more about how to manage your condition through education and exercise.
Smoking Cessation programs offered at the FHTs include group or individual counseling. Many FTHs are participating in the Smoking Treatment for Ontario Patients (STOP) Program which offers nicotine replacement therapy in the form of patch, gum, inhaler and lozenges at no cost to the patients who want to quit smoking. STOP is funded by the Government of Ontario. Check with your health care provider to see if you are eligible to join the program. Smoking continues to be the number one leading cause of preventable death and illness in Ontario. The benefits of quitting smoking begin as early as the first day and continue over time.
Telemedicine is a new technology which connects patients in rural areas to the specialized healthcare they need without having to leave their community. Telemedicine reduces the time, cost and stress associated with travelling for healthcare. Typically, the waiting time for a telemedicine appointment is greatly reduced compared to an in-person consultation with a specialist. A telemedicine appointment is just like a regular doctor’s appointment; except the specialist you will be seeing and speaking with will be displayed on a television monitor. With the assistance of a nurse and advances in technology it is possible for a specialist to hear heart and breath sounds and see into a patient’s ears, nose and throat.
Pulmonary rehabilitation (PR) is a program created around self-management and getting you, the patient directly involved with taking care of your condition. For those living with COPD, there is a lot that can be done to manage symptoms, improve quality of life and slow down the progression of disease. The two main components of PR are education and exercise. Upper Grand, Mount Forest and Minto-Mapleton FHTs are offering 8-week PR programs that teach you about lung disease, how to manage a flare up, medication, and sets you up with an action plan to better manage your disease on your own at home. One of the main goals of the program is to keep you out of the hospital because of your breathing problems. This program also has a supervised exercise component to help you improve your fitness level and decrease your shortness of breath, which will make your chores of daily life more manageable and have you feeling better!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Written by Sandy Turner, Kinesiologist, Minto-Mapleton Family Health Team
The Lung Association says it best: “when you can’t breathe, nothing else matters!” With the spring blossoms in the air wouldn’t it be nice to be able to take a deep breath? Chronic Obstructive Lung Disease (COPD) is the term used for lung conditions such as chronic bronchitis or emphysema. When a person suffers from COPD the damage done to the tissue of the lungs makes breathing a chore.
COPD is a disease that progresses slowly. Although it is not fully reversible, early diagnosis and treatment can greatly improve symptoms and slow the progression of further lung damage. Over 1.5 million Canadians have been diagnosed with COPD but many more remain undiagnosed. The main cause of COPD is cigarette smoke. Adults over 40 with a history of smoking are at risk of developing lung disease. If you notice that you have a regular cough with or without phlegm; simple chores make you short of breath; or your colds are more frequent or last longer than normal, you may have symptoms of COPD. If you are experiencing any of these symptoms it is important pay a visit to your primary care practitioner to rule out COPD.
Unfortunately, there is no cure for COPD, but the disease can be prevented, in most cases, by quitting smoking and avoiding second hand smoke. Your local Family Health Team (FHT) offers many programs and services geared to help prevent and better manage lung disease. These may include smoking cessation program; telemedicine program linked with the Respirology departments in Kitchener or Toronto; and pulmonary rehabilitation program where you can learn more about how to manage your condition through education and exercise.
Smoking Cessation programs offered at the FHTs include group or individual counseling. Many FTHs are participating in the Smoking Treatment for Ontario Patients (STOP) Program which offers nicotine replacement therapy in the form of patch, gum, inhaler and lozenges at no cost to the patients who want to quit smoking. STOP is funded by the Government of Ontario. Check with your health care provider to see if you are eligible to join the program. Smoking continues to be the number one leading cause of preventable death and illness in Ontario. The benefits of quitting smoking begin as early as the first day and continue over time.
Telemedicine is a new technology which connects patients in rural areas to the specialized healthcare they need without having to leave their community. Telemedicine reduces the time, cost and stress associated with travelling for healthcare. Typically, the waiting time for a telemedicine appointment is greatly reduced compared to an in-person consultation with a specialist. A telemedicine appointment is just like a regular doctor’s appointment; except the specialist you will be seeing and speaking with will be displayed on a television monitor. With the assistance of a nurse and advances in technology it is possible for a specialist to hear heart and breath sounds and see into a patient’s ears, nose and throat.
Pulmonary rehabilitation (PR) is a program created around self-management and getting you, the patient directly involved with taking care of your condition. For those living with COPD, there is a lot that can be done to manage symptoms, improve quality of life and slow down the progression of disease. The two main components of PR are education and exercise. Upper Grand, Mount Forest and Minto-Mapleton FHTs are offering 8-week PR programs that teach you about lung disease, how to manage a flare up, medication, and sets you up with an action plan to better manage your disease on your own at home. One of the main goals of the program is to keep you out of the hospital because of your breathing problems. This program also has a supervised exercise component to help you improve your fitness level and decrease your shortness of breath, which will make your chores of daily life more manageable and have you feeling better!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
April 2016
Are you a fall statistic?
Written by Jena Baker, Registered Kinesiologist, Upper Grand Family Health Team
The past 5 years, over 500 falls have been captured annually at the emergency room in Groves Memorial Hospital with a majority of fallers aged 60+ and older and with females counting for 300 falls. When a fall occurs, 115 are contributed by slips and trips and 205 result in an upper limb injury and 115 with a lower limb injury.
So what can you do to prevent falls….
1. Complete the falls prevention screening tool (look for it at the end of this article!)Adapted with permission from the “Stay Independent” brochure from the Centers for Disease Control and Prevention – National Center for Injury Prevention and Control (2015)
2. Exercise daily to build strength and improve balance
3. Wear safe footwear
4. Have regular eye check-ups
5. Make your home safer:
*Remove clutter and tripping hazards
*Add railings on all stairs and grab bars in the bathroom
*Have good lighting, particularly on stairs
6. Talk to your healthcare provider to learn more about your risk
The Safe Communities Falls Prevention Priority Advisory Group (for the Older Adult) have been promoting the falls prevention screening tool to local health care providers to identify individuals at risk. By implementing this falls prevention screening tool, we hope to create a proactive versus reactive approach to falls and begin a community conversation about falls prevention.
Remember, it takes a community to prevent a fall...we all have a role to play! What's your role?
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Written by Jena Baker, Registered Kinesiologist, Upper Grand Family Health Team
The past 5 years, over 500 falls have been captured annually at the emergency room in Groves Memorial Hospital with a majority of fallers aged 60+ and older and with females counting for 300 falls. When a fall occurs, 115 are contributed by slips and trips and 205 result in an upper limb injury and 115 with a lower limb injury.
So what can you do to prevent falls….
1. Complete the falls prevention screening tool (look for it at the end of this article!)Adapted with permission from the “Stay Independent” brochure from the Centers for Disease Control and Prevention – National Center for Injury Prevention and Control (2015)
2. Exercise daily to build strength and improve balance
3. Wear safe footwear
4. Have regular eye check-ups
5. Make your home safer:
*Remove clutter and tripping hazards
*Add railings on all stairs and grab bars in the bathroom
*Have good lighting, particularly on stairs
6. Talk to your healthcare provider to learn more about your risk
The Safe Communities Falls Prevention Priority Advisory Group (for the Older Adult) have been promoting the falls prevention screening tool to local health care providers to identify individuals at risk. By implementing this falls prevention screening tool, we hope to create a proactive versus reactive approach to falls and begin a community conversation about falls prevention.
Remember, it takes a community to prevent a fall...we all have a role to play! What's your role?
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
March 2016
Take a 100 Meal Journey: Make Small Changes, One Meal at a Time
Written by Sarah Pink, Registered Dietitian, Mount Forest Family Health Team
Did you know that you eat approximately 100 meals per month? Three meals per day, for 30 days, plus snacks! That means we are making over 100 decisions on what to buy, prep, cook, eat, save, share and enjoy every month. March is Nutrition Month in Canada and this year dietitians across the country are encouraging everyone to consider some small changes to some of those 100 choices you make about food every day. Each week in March Dietitians of Canada will be sharing a tip for you to work on at home, but to you our loyal readers, here is a sneak peak so you that can get to planning your 100 meal journey (I know for most of you it is as exciting as planning your next holiday!)
Week One: Get Ready. As most of you might have figured out by now, changing habits doesn’t simply just happen. Change begins with a very simple first step; setting a goal. If you could do anything, absolutely anything, to improve your eating what would that be? Perhaps you want to cook more food at home, pack a lunch a few days of the week, or try out a new type of food. Really the sky is the limit when it comes to goals, just pick one that is important and relevant to you. Once you’ve got a goal in mind its time to start planning for that change. Perhaps you need to stock your pantry or fridge with some new ingredients so you are ready to cook or add in a helpful food cue to help you get started. A food cue is something you see to make the healthier choices the easier choice, for example keeping a fruit bowl on the counter or a lunch bag by your shoes or workbag.
Week Two: Quality Counts. When it comes to food choices, quality counts. Choosing more whole foods like fruits, vegetables, grains, nuts, seeds, legumes, lean meats/poultry/fish, eggs and low fat dairy products for all your meals and snacks means you are getting the quality nutrition that your body needs. Try blending a smoothie for breakfast (freeze extras in jars and take them with you to go on days you are rushed). Cook extra chicken at dinner for lunch tomorrow, or try using ½ cup to 1 cup of mashed sweet potato (to replace oil or butter) in muffin batter for a veggie boost.
Week Three: Prioritize Portion Sizes. We can definitely over eat good food too! Make sure to check in with your portions, and try some of these tips to reduce yours. Use smaller plates or lunch containers if you find it hard to cut down. We eat with our eyes not our stomachs and a small full plate looks more satisfying than a large empty one. Serve out single portions instead taking the whole bag. Serve meals from the counter and only have extra veggies at the table at dinner.
Week Four: Try something new! This might sound scary or overwhelming at first but it can be really simple. Start with something you like and try it in a new way. Like grilling sliced pineapple for dessert. The heat of the grill helps to caramelize the sugars, and who doesn’t love caramel! Serve it with a bit of nutmeg and dollop of some plain yogurt and you’ve got yourself a real treat! If you are feeling adventurous check out some other new recipes and meal ideas featured on www.nutritionmonth2016.ca and give one of them a try.
Week Five: Make it Stick! Making sure your new habits stay around means understanding or knowing what causes you to slip in the first place. Lack of time, eating out, holidays and stress can sidetrack our healthy eating plans. Make plans to be prepared for when these moments strike! Stock your kitchen with ready to go good-for-you snacks, make double batches on weekends and freeze for weekday nights. Take a walk instead of watching TV to reduce stress, boredom and munching.
I hope you enjoy your journey this March. Perhaps you will change just one meal out of 100 or maybe you will change closer to 80 meals. Either way a change is a change and a journey will only begin when you take your first step. If you are looking for more information on nutrition month check out www.nutritionmonth2016.ca. There are tips, suggestions, recipes and links to factsheets with all of this information and more. And if you need support don’t hesitate to contact your local Family Health Team or Diabetes Education Centre Dietitian, we would love to help!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Written by Sarah Pink, Registered Dietitian, Mount Forest Family Health Team
Did you know that you eat approximately 100 meals per month? Three meals per day, for 30 days, plus snacks! That means we are making over 100 decisions on what to buy, prep, cook, eat, save, share and enjoy every month. March is Nutrition Month in Canada and this year dietitians across the country are encouraging everyone to consider some small changes to some of those 100 choices you make about food every day. Each week in March Dietitians of Canada will be sharing a tip for you to work on at home, but to you our loyal readers, here is a sneak peak so you that can get to planning your 100 meal journey (I know for most of you it is as exciting as planning your next holiday!)
Week One: Get Ready. As most of you might have figured out by now, changing habits doesn’t simply just happen. Change begins with a very simple first step; setting a goal. If you could do anything, absolutely anything, to improve your eating what would that be? Perhaps you want to cook more food at home, pack a lunch a few days of the week, or try out a new type of food. Really the sky is the limit when it comes to goals, just pick one that is important and relevant to you. Once you’ve got a goal in mind its time to start planning for that change. Perhaps you need to stock your pantry or fridge with some new ingredients so you are ready to cook or add in a helpful food cue to help you get started. A food cue is something you see to make the healthier choices the easier choice, for example keeping a fruit bowl on the counter or a lunch bag by your shoes or workbag.
Week Two: Quality Counts. When it comes to food choices, quality counts. Choosing more whole foods like fruits, vegetables, grains, nuts, seeds, legumes, lean meats/poultry/fish, eggs and low fat dairy products for all your meals and snacks means you are getting the quality nutrition that your body needs. Try blending a smoothie for breakfast (freeze extras in jars and take them with you to go on days you are rushed). Cook extra chicken at dinner for lunch tomorrow, or try using ½ cup to 1 cup of mashed sweet potato (to replace oil or butter) in muffin batter for a veggie boost.
Week Three: Prioritize Portion Sizes. We can definitely over eat good food too! Make sure to check in with your portions, and try some of these tips to reduce yours. Use smaller plates or lunch containers if you find it hard to cut down. We eat with our eyes not our stomachs and a small full plate looks more satisfying than a large empty one. Serve out single portions instead taking the whole bag. Serve meals from the counter and only have extra veggies at the table at dinner.
Week Four: Try something new! This might sound scary or overwhelming at first but it can be really simple. Start with something you like and try it in a new way. Like grilling sliced pineapple for dessert. The heat of the grill helps to caramelize the sugars, and who doesn’t love caramel! Serve it with a bit of nutmeg and dollop of some plain yogurt and you’ve got yourself a real treat! If you are feeling adventurous check out some other new recipes and meal ideas featured on www.nutritionmonth2016.ca and give one of them a try.
Week Five: Make it Stick! Making sure your new habits stay around means understanding or knowing what causes you to slip in the first place. Lack of time, eating out, holidays and stress can sidetrack our healthy eating plans. Make plans to be prepared for when these moments strike! Stock your kitchen with ready to go good-for-you snacks, make double batches on weekends and freeze for weekday nights. Take a walk instead of watching TV to reduce stress, boredom and munching.
I hope you enjoy your journey this March. Perhaps you will change just one meal out of 100 or maybe you will change closer to 80 meals. Either way a change is a change and a journey will only begin when you take your first step. If you are looking for more information on nutrition month check out www.nutritionmonth2016.ca. There are tips, suggestions, recipes and links to factsheets with all of this information and more. And if you need support don’t hesitate to contact your local Family Health Team or Diabetes Education Centre Dietitian, we would love to help!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
February 2016
HOW DID YOU SLEEP LAST NIGHT?
Written by MaryLou Morris, RN, BScN, CNCC(C), CDE, Diabetes Nurse Educator at Louise Marshall and Groves Memorial Community Hospitals
How did you sleep last night? Do you feel well rested, refreshed, energized and ready to take on the day? Or are you feeling sluggish, ‘draggy’, lethargic and wondering how you’ll ever get through today? Is your thinking ‘sharp’ and clear or do you find yourself unable to stay focused, your mind ‘foggy’ and your thoughts scattered?
Ensuring adequate rest and quality sleep is a foundational piece in the development and maintenance of a healthy lifestyle. Poor quality sleep can contribute to hormonal changes in your body that increase your appetite, leading to obesity which is a factor in the development of diabetes. It’s very hard to make healthy lifestyle choices when you’re stressed and sleep deprived. Sleep is often undervalued in our culture and one of the first things to go for many people trying manage the demands of their daily lives. Here are a few behaviours and ideas to consider when trying to ensure adequate rest.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Written by MaryLou Morris, RN, BScN, CNCC(C), CDE, Diabetes Nurse Educator at Louise Marshall and Groves Memorial Community Hospitals
How did you sleep last night? Do you feel well rested, refreshed, energized and ready to take on the day? Or are you feeling sluggish, ‘draggy’, lethargic and wondering how you’ll ever get through today? Is your thinking ‘sharp’ and clear or do you find yourself unable to stay focused, your mind ‘foggy’ and your thoughts scattered?
Ensuring adequate rest and quality sleep is a foundational piece in the development and maintenance of a healthy lifestyle. Poor quality sleep can contribute to hormonal changes in your body that increase your appetite, leading to obesity which is a factor in the development of diabetes. It’s very hard to make healthy lifestyle choices when you’re stressed and sleep deprived. Sleep is often undervalued in our culture and one of the first things to go for many people trying manage the demands of their daily lives. Here are a few behaviours and ideas to consider when trying to ensure adequate rest.
- Ask yourself how many hours do I need to feel really well rested, not how few can I get by on
- Consider establishing a regular bedtime as much as possible, even on weekends or your days off
- Including regular daily exercise may contribute to a more restful, sounder sleep, but try exercising no later than 3 hours before going to bed
- Look at your bedroom. Is it a setting that promotes sleep or is it cluttered? Do you have lots of distractive devices like your laptop, TV or cellphone there?
- Look at how you structure your day? Accomplishing the busier, more physical tasks like exercising, earlier in the day and leaving the quieter tasks for the evening may help to prepare your body and mind to relax
- Avoid rushing in the evening to finish ‘just one more thing’. Maybe that ‘to do’ list is unreasonable and could be spread out over a week instead of a day! Do you really have to do it all by yourself? Is there anyone in your household that you can delegate some of the household tasks to (making lunches, emptying the dishwasher)?
- Try turning off the news, the TV, your computer and consider a quiet activity like reading or listening to soothing music to help with relaxation
- Other ideas are taking a nice warm bath before bed, setting time aside to meditate or taking some deep relaxing breaths
- Try avoiding late meals, caffeinated beverages and alcohol (Alcohol may help you to fall asleep but it disrupts the normal sleep cycle)
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
January 2016
2016 New Year Resolutions
Written by Mike Libbey, Registered Dietitian, Groves Memorial Community Hospital
Oh my, it’s that time of year again to start thinking about making New Year’s Resolutions. Did we accomplish last year’s goals set out to improve our health and wellbeing? Last year, the two most popular goals were staying fit and healthy, and losing weight. In 2014, 76% of people that picked weight loss as their goal, had no weight loss program or diet plan to follow in an attempt to reach their goal. Maybe this is why success for weight loss still remains around only 5%.
To succeed in anything in life you need two things: persistence and a detailed plan on how to achieve your goal.
Not having a detailed plan before setting out to accomplish a set goal will greatly decrease the chance of success. We tend to attempt the same goal over and over, relying on will power but not really changing our behavior. Albert Einstein had a famous quote, “insanity is doing the same thing over and over again and expecting different results.”
How do we succeed in accomplishing our desired goal? The answer lies in why we failed on previous attempts. Failure is not something to be ashamed of, or to fear. People are horrified of failure, but in fact failure gives us the clues to success. Let’s look at one of the most challenging obstacles of losing weight, such as overeating at night. Did you set yourself up for failure by having all the wrong foods at home? Which you then couldn’t resist?
This year, try having a detailed plan, with the assistance of a professional to design an eating program that you know is possible to follow. Remember: start with the easiest goal, then move on to more challenging ones. This will build up self confidence, making you more powerful in not only reaching your goal but knowing how to break down any challenges into easier, smaller pieces that can be dealt with in an organized manner. Well, good luck with your New Year Resolutions and remember have a plan and stick to it.
To help with your plan this year, consider booking an appointment with a Registered Kinesiologist or Registered Dietitian at your local Family Health Team.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Written by Mike Libbey, Registered Dietitian, Groves Memorial Community Hospital
Oh my, it’s that time of year again to start thinking about making New Year’s Resolutions. Did we accomplish last year’s goals set out to improve our health and wellbeing? Last year, the two most popular goals were staying fit and healthy, and losing weight. In 2014, 76% of people that picked weight loss as their goal, had no weight loss program or diet plan to follow in an attempt to reach their goal. Maybe this is why success for weight loss still remains around only 5%.
To succeed in anything in life you need two things: persistence and a detailed plan on how to achieve your goal.
Not having a detailed plan before setting out to accomplish a set goal will greatly decrease the chance of success. We tend to attempt the same goal over and over, relying on will power but not really changing our behavior. Albert Einstein had a famous quote, “insanity is doing the same thing over and over again and expecting different results.”
How do we succeed in accomplishing our desired goal? The answer lies in why we failed on previous attempts. Failure is not something to be ashamed of, or to fear. People are horrified of failure, but in fact failure gives us the clues to success. Let’s look at one of the most challenging obstacles of losing weight, such as overeating at night. Did you set yourself up for failure by having all the wrong foods at home? Which you then couldn’t resist?
This year, try having a detailed plan, with the assistance of a professional to design an eating program that you know is possible to follow. Remember: start with the easiest goal, then move on to more challenging ones. This will build up self confidence, making you more powerful in not only reaching your goal but knowing how to break down any challenges into easier, smaller pieces that can be dealt with in an organized manner. Well, good luck with your New Year Resolutions and remember have a plan and stick to it.
To help with your plan this year, consider booking an appointment with a Registered Kinesiologist or Registered Dietitian at your local Family Health Team.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
December 2015
Taking Control of Your Health
Written by: Maggie Armstrong, Dietitian, East Wellington FHT
Millions of Canadians are currently living with chronic health conditions such as diabetes, heart disease or chronic respiratory disease, and billions of Canadian Health Care dollars and countless resources are currently being used to treat them. As these conditions become more common, so too does the burden on the Canadian health care system. Chronic conditions pose a significant treatment challenge as there is no actual cure. There are, however, ways to manage and prevent some of the serious complications associated with these diseases; one of the most effective methods is Self-Management.
Research shows that people who self-manage, report less fatigue, shortness of breath, and pain associated with their chronic disease. In addition, self-managers have fewer emergency room visits and spend fewer days in hospitals than those who do not. When self-managing, the person living with the chronic condition becomes the leader of their health care team; they are more involved in making treatment decisions and working with their health care provider(s) to develop the best possible strategy for them. So, how does one become a good self-manager? Check out these five tips:
1. Become the leader of your health care team. Think of your doctor and other health care providers as your expert health advisors. Based on the information you provide, their expertise will allow them to make recommendations for how to best manage your condition, but it’s up to YOU whether or not you follow the recommendation. If you have questions about a recommendation, ask them. If you are unable, or don’t want to carry out the recommendation, let your health care provider know so they can explain their reasoning, or revise their recommendation to make it more acceptable. In self-management it’s all about what works for YOU.
2. Stay informed about your condition, and keep health care providers informed about your condition. Keep track of symptoms and what causes them to improve or worsen. Keep track of which provider recommended what treatment, and why. Ask questions! Carry a medication list with you at all times, and inform other health care providers of any changes in treatment. If you are worried about your condition getting worse, or side effects from a medication, inform your health care provider. This is especially important if you have been recently hospitalized.
3. Give yourself permission to ask for what you need, and set limits. This could be from family, friends or even work. Most people are perfectly willing to accommodate small requests to help you out. It might be something as small as asking a spouse to watch the children, so you can go for a walk; or the person responsible for preparing meals to add less salt; or even communicating to your employer why you may need to sit down periodically.
4. Set yourself up for success. Many people cite motivation as a major barrier to eating healthy and exercising. One of the best ways to improve motivation is to set achievable goals. People thrive on success; when we achieve our goals, it makes us eager to repeat the activity, so when setting goals, start small and focus on the action rather than the outcome. For example, when attempting to lose weight, think about the small actions that will get you there instead of the amount of weight you want to lose. When thinking about starting to exercise, plan to go for a 5 or 10 minute walk twice a week; if trying to eat healthier, you might plan to eat one more vegetable three days per week. Once you have achieved your goal, build on it!
5. An ounce of prevention is worth a pound of cure. Although chronic conditions have no cure, there are many things that can prevent them from getting worse. Small lifestyle changes in the early stages, before symptoms are noticeable can have a major impact on overall health. Being proactive in the beginning can prevent much of the damage caused by these conditions and can make them easier to manage in the long run.
If you are looking for information, or want to enhance your self-management skills, check out www.wwselfmanagement.ca for a self-management workshop in your area!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Written by: Maggie Armstrong, Dietitian, East Wellington FHT
Millions of Canadians are currently living with chronic health conditions such as diabetes, heart disease or chronic respiratory disease, and billions of Canadian Health Care dollars and countless resources are currently being used to treat them. As these conditions become more common, so too does the burden on the Canadian health care system. Chronic conditions pose a significant treatment challenge as there is no actual cure. There are, however, ways to manage and prevent some of the serious complications associated with these diseases; one of the most effective methods is Self-Management.
Research shows that people who self-manage, report less fatigue, shortness of breath, and pain associated with their chronic disease. In addition, self-managers have fewer emergency room visits and spend fewer days in hospitals than those who do not. When self-managing, the person living with the chronic condition becomes the leader of their health care team; they are more involved in making treatment decisions and working with their health care provider(s) to develop the best possible strategy for them. So, how does one become a good self-manager? Check out these five tips:
1. Become the leader of your health care team. Think of your doctor and other health care providers as your expert health advisors. Based on the information you provide, their expertise will allow them to make recommendations for how to best manage your condition, but it’s up to YOU whether or not you follow the recommendation. If you have questions about a recommendation, ask them. If you are unable, or don’t want to carry out the recommendation, let your health care provider know so they can explain their reasoning, or revise their recommendation to make it more acceptable. In self-management it’s all about what works for YOU.
2. Stay informed about your condition, and keep health care providers informed about your condition. Keep track of symptoms and what causes them to improve or worsen. Keep track of which provider recommended what treatment, and why. Ask questions! Carry a medication list with you at all times, and inform other health care providers of any changes in treatment. If you are worried about your condition getting worse, or side effects from a medication, inform your health care provider. This is especially important if you have been recently hospitalized.
3. Give yourself permission to ask for what you need, and set limits. This could be from family, friends or even work. Most people are perfectly willing to accommodate small requests to help you out. It might be something as small as asking a spouse to watch the children, so you can go for a walk; or the person responsible for preparing meals to add less salt; or even communicating to your employer why you may need to sit down periodically.
4. Set yourself up for success. Many people cite motivation as a major barrier to eating healthy and exercising. One of the best ways to improve motivation is to set achievable goals. People thrive on success; when we achieve our goals, it makes us eager to repeat the activity, so when setting goals, start small and focus on the action rather than the outcome. For example, when attempting to lose weight, think about the small actions that will get you there instead of the amount of weight you want to lose. When thinking about starting to exercise, plan to go for a 5 or 10 minute walk twice a week; if trying to eat healthier, you might plan to eat one more vegetable three days per week. Once you have achieved your goal, build on it!
5. An ounce of prevention is worth a pound of cure. Although chronic conditions have no cure, there are many things that can prevent them from getting worse. Small lifestyle changes in the early stages, before symptoms are noticeable can have a major impact on overall health. Being proactive in the beginning can prevent much of the damage caused by these conditions and can make them easier to manage in the long run.
If you are looking for information, or want to enhance your self-management skills, check out www.wwselfmanagement.ca for a self-management workshop in your area!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
November 2015
Putting Your Best Foot Forward - Diabetes Awareness Month
Written by: Catherine McGratton, B.Sc.(Hons);M.A.; D.Pod.M. Chiropodist, Wellington Health Care Alliance
Having trouble taking each day in your stride because of a problem with your feet? People with diabetes often encounter foot problems as a result of complications associated with the disease. Over time, diabetes can cause you to lose feeling in your feet. When you lose feeling in your feet, you may not feel a pebble inside your sock or shoe, realize you have a blister or feel a crack on your heel or between your toes. These small problems, if left untreated can lead to cuts, infections and ulcers. Diabetes can also lower the amount of blood flow in your feet. Numbness and less blood flow in the feet can also lead to foot problems.
Foot care is very important for all people with diabetes, but becomes even more important if you have pain, tingling or numbness in your feet; changes in the shape of your feet or toes, or cuts and sores on your feet that do not heal.
Here are some simple things you can do to maintain good foot health:
Protect your feet with socks and shoes. Never go barefoot, always protect your feet by wearing shoes or hard-soled slippers. Avoid wearing shoes with high heels or pointed toes. Wear socks made with a natural fibre, such as cotton or wool; avoid wearing tight socks. Always check the inside of your shoes and socks before putting them on. Make sure your shoes fit properly, if you have lost sensation in your feet, you might not realize that your shoes are too tight. If you notice a sore on your foot, or are concerned about your feet, see your healthcare practitioner immediately. If you take care of your feet every day, you can lower your chances of losing a toe, foot, or leg.
If you would like to find out more about how to prevent foot problems occurring, then you might be interested in a new self-management program, called PEP talk, coming to Wellington County. The PEP (Peer Education Program) is the only national peer-led program in Canada that provides support groups and educational workshops on preventive foot care for people with diabetes.
The PEP program is free to the public, and is a peer-led workshop run by people with diabetes who have experienced diabetic foot complications, for people with diabetes, and their caregivers. The peer-educators have been trained by experts and can help you prevent diabetic foot ulcers that may lead to amputation. At the PEP talk workshop, you’ll learn how to enjoy an active life, keep your feet healthy and prevent foot complications through good diabetic foot care practices. You will learn to understand the early warning signs of neuropathy, vascular insufficiency and foot ulcers, and know the steps needed to ensure effective care if an ulcer develops. If you are a person living with diabetes, or if you have experienced a diabetic foot sore or neuropathy, we are looking for you! Don’t wait until a foot problem develops, take care of your foot health and sign up for a PEP Talk program near you. To register, call 1-866-337-3318 and reserve your space today!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
References: CAWC Peer Education Program; NDEP National Diabetes Program
Written by: Catherine McGratton, B.Sc.(Hons);M.A.; D.Pod.M. Chiropodist, Wellington Health Care Alliance
Having trouble taking each day in your stride because of a problem with your feet? People with diabetes often encounter foot problems as a result of complications associated with the disease. Over time, diabetes can cause you to lose feeling in your feet. When you lose feeling in your feet, you may not feel a pebble inside your sock or shoe, realize you have a blister or feel a crack on your heel or between your toes. These small problems, if left untreated can lead to cuts, infections and ulcers. Diabetes can also lower the amount of blood flow in your feet. Numbness and less blood flow in the feet can also lead to foot problems.
Foot care is very important for all people with diabetes, but becomes even more important if you have pain, tingling or numbness in your feet; changes in the shape of your feet or toes, or cuts and sores on your feet that do not heal.
Here are some simple things you can do to maintain good foot health:
- Manage your blood glucose levels
- Examine your feet every day, look for anything that wasn’t there the day before, and monitor it
- Wash and dry your feet daily, use a mild soap and warm water, pat your skin dry; do not rub
- After completely drying your feet, use lotion on your feet to prevent cracking, but do not put it between your toes
- Take care of your toenails by cutting them straight across, and then smoothing them off with a nail file or emery board; do not cut your nails down the sides or cut your cuticles
- Be careful when exercising or walking to wear the correct shoe; do not exercise when you have open sores on your feet
Protect your feet with socks and shoes. Never go barefoot, always protect your feet by wearing shoes or hard-soled slippers. Avoid wearing shoes with high heels or pointed toes. Wear socks made with a natural fibre, such as cotton or wool; avoid wearing tight socks. Always check the inside of your shoes and socks before putting them on. Make sure your shoes fit properly, if you have lost sensation in your feet, you might not realize that your shoes are too tight. If you notice a sore on your foot, or are concerned about your feet, see your healthcare practitioner immediately. If you take care of your feet every day, you can lower your chances of losing a toe, foot, or leg.
If you would like to find out more about how to prevent foot problems occurring, then you might be interested in a new self-management program, called PEP talk, coming to Wellington County. The PEP (Peer Education Program) is the only national peer-led program in Canada that provides support groups and educational workshops on preventive foot care for people with diabetes.
The PEP program is free to the public, and is a peer-led workshop run by people with diabetes who have experienced diabetic foot complications, for people with diabetes, and their caregivers. The peer-educators have been trained by experts and can help you prevent diabetic foot ulcers that may lead to amputation. At the PEP talk workshop, you’ll learn how to enjoy an active life, keep your feet healthy and prevent foot complications through good diabetic foot care practices. You will learn to understand the early warning signs of neuropathy, vascular insufficiency and foot ulcers, and know the steps needed to ensure effective care if an ulcer develops. If you are a person living with diabetes, or if you have experienced a diabetic foot sore or neuropathy, we are looking for you! Don’t wait until a foot problem develops, take care of your foot health and sign up for a PEP Talk program near you. To register, call 1-866-337-3318 and reserve your space today!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
References: CAWC Peer Education Program; NDEP National Diabetes Program
October 2015
Smart Snacking
By Terri-Lynn Druif, Dietitian Student, Upper Grand Family Health Team
October is a hectic time. The relaxing pace of summer is over and school and other programs are in full-swing. This often results in us grabbing quick breakfasts, squeezing lunch in during short breaks at work, and getting home later than we planned to eat dinner. So how can we keep ourselves energized and feeling good throughout the day? How can we stop ourselves from eating half a box of cookies or crackers right before dinner? One solution may be including a small snack to help bridge long gaps between meals. The key is knowing what is considered a nutritious snack and, more importantly, knowing your reasons for snacking.
What is a healthy snack?
You can eat a variety of different foods for a snack, but aim to include at least 2 of the food groups – Vegetables & Fruit, Grain Products, Milk & Alternatives, Meat & Alternatives - to ensure you are consuming a variety of nutrients. Also try incorporating a mixture of carbohydrates and protein. Pairing carbohydrates and protein is ideal to help fuel our muscles and brain, while also slowing digestion and leaving us feeling full. For example, a good snack could be 1 medium fresh fruit (which can provide some extra fibre and vitamins), paired with 1/4 cup of unsalted nuts (which can increase your protein and mineral intake). Remember to measure out your snack rather than eating from the container to keep portion sizes in check.
Understand your reasons for snacking.
We often snack for reasons other than hunger. Re-train your brain by listening to your natural hunger cues. Before grabbing something to eat, take a minute and ask yourself “Am I eating because I really am hungry or because I am feeling upset, bored or stressed”? If you decide you are hungry, try enjoying your snack at the table - away from all other distractions. Eating when you are distracted, such as when you are watching TV, reading or working, may result in eating more than we actually want or need.
What about snacking before bed?
This question has been debated for a long time. It really depends on the individual. Some people find that they don't need a snack before bed to sleep well, while others can't sleep if they are too hungry. If you decide you need a snack, remember we only need a small portion. Aim for something that is rich in carbohydrates, such as 1/2 cup plain yogurt with berries. This has the added benefit of providing our brains with tryptophan- a building block for hormones that help with sleep.
When it comes to snacking, everyone has different needs. The key is to be in tune with your hunger cues and aim to choose small amounts of nutritious foods that you enjoy.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Terri-Lynn Druif, Dietitian Student, Upper Grand Family Health Team
October is a hectic time. The relaxing pace of summer is over and school and other programs are in full-swing. This often results in us grabbing quick breakfasts, squeezing lunch in during short breaks at work, and getting home later than we planned to eat dinner. So how can we keep ourselves energized and feeling good throughout the day? How can we stop ourselves from eating half a box of cookies or crackers right before dinner? One solution may be including a small snack to help bridge long gaps between meals. The key is knowing what is considered a nutritious snack and, more importantly, knowing your reasons for snacking.
What is a healthy snack?
You can eat a variety of different foods for a snack, but aim to include at least 2 of the food groups – Vegetables & Fruit, Grain Products, Milk & Alternatives, Meat & Alternatives - to ensure you are consuming a variety of nutrients. Also try incorporating a mixture of carbohydrates and protein. Pairing carbohydrates and protein is ideal to help fuel our muscles and brain, while also slowing digestion and leaving us feeling full. For example, a good snack could be 1 medium fresh fruit (which can provide some extra fibre and vitamins), paired with 1/4 cup of unsalted nuts (which can increase your protein and mineral intake). Remember to measure out your snack rather than eating from the container to keep portion sizes in check.
Understand your reasons for snacking.
We often snack for reasons other than hunger. Re-train your brain by listening to your natural hunger cues. Before grabbing something to eat, take a minute and ask yourself “Am I eating because I really am hungry or because I am feeling upset, bored or stressed”? If you decide you are hungry, try enjoying your snack at the table - away from all other distractions. Eating when you are distracted, such as when you are watching TV, reading or working, may result in eating more than we actually want or need.
What about snacking before bed?
This question has been debated for a long time. It really depends on the individual. Some people find that they don't need a snack before bed to sleep well, while others can't sleep if they are too hungry. If you decide you need a snack, remember we only need a small portion. Aim for something that is rich in carbohydrates, such as 1/2 cup plain yogurt with berries. This has the added benefit of providing our brains with tryptophan- a building block for hormones that help with sleep.
When it comes to snacking, everyone has different needs. The key is to be in tune with your hunger cues and aim to choose small amounts of nutritious foods that you enjoy.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
September 2015
Enjoy the Harvest!
By Sarah Pink, Registered Dietitian, Mount Forest Family Health Team
The fall is a great time to get your hands on the abundance of fresh local produce available. Did you know that it is recommended to have somewhere between 3 ½ to 5 cups of vegetables or fruit per day? That works out to almost 1 cup or more of veggies or fruit at each meal! A common excuse used by many is that they don’t like vegetables or someone else in their household won’t eat them (so there is no point in preparing them). So how do you learn to like vegetables?? My top tip – try them again and in a new way. Typically when we don’t like something we have tried once, maybe twice, it was usually cooked just one way and then we decide that it's "not for me, I don’t like it". But did you know it can take a person about 20 tries or tastes before they like a new food? We like to eat foods that are familiar to us and let’s face it a new vegetable (that might taste slightly bitter) is not something we are familiar with. Now, sweet flavoured foods we are very familiar with and they are often associated with positive thoughts and experiences. So how do you make vegetables sweet without adding in lots of sugar? You roast them of course!
Roasting vegetables can take a bit of time to cook but it is one of my favourite ways because it is passive cooking. You don’t have to be there stirring, throw them in a pan and let the oven do the rest! My other favourite thing about roasted vegetables is that they have the best flavour. Roasting will caramelize the sugars and starches in the veggies, which will enhance the sweetness. An added bonus, sweet will balance out the bitter flavour most people don’t like about vegetables. This is often why people like the flavour of toast over bread! So try it this fall with your favourite vegetable and if you get brave, try it out with a new one. Try something other than the typical potato or carrot, try roasted Brussels sprouts, green beans, zucchini, snap peas, tomatoes, eggplant, cauliflower, broccoli…any vegetable you can dream of!
Basic Roasted Vegetable Recipe
1. Preheat your oven to 400 to 425 degrees. Cover baking sheet with parchment paper (prevents sticking and makes for an easy clean up) or aluminum foil.
2. Dice or chop vegetables (about 1lb) in even pieces and place them on baking sheet. Drizzle with 1-2 Tbsp of your favourite oil and season with salt and pepper. Toss with your hands and then spread veggies out in a single layer (to ensure even cooking).
3. Roast for 10-40 minutes until tender crisp and outside golden brown (10-20 min for veggies like beans or broccoli, closer to 40 for root veggies, and somewhere in the middle for veggies like tomatoes and Brussels sprouts). Turn vegetables half way and if desired add in some flavours about 10 minute before they are done (see below for suggestions). Tossing in flavour for just the last 10 minutes keeps the flavour fresh and prevents burning.
Flavour Ideas Farmers Blend:½ tsp Mustard, ½ tbsp wine vinegar, ½ tbsp brown sugar, 1 tsp thyme, 1 tbsp oil Greek: 2 tsp lemon juice, ½ tsp dried oregano, 1 ½ tbsp oil Sweet and Tart: ½ tbsp maple syrup, ½ tbsp. balsamic vinegar, 1 tbsp oil Sweet and Savoury: ½ tbsp. Dijon mustard, ½ tbsp honey, 1 tbsp soy sauce, 1 tbsp oil
Roasted vegetables keep really well and can be used in a lot of different ways. Store in an airtight container in the fridge for up to 3 days. Here are a few ideas on using them; eat them as a side dish on their own, throw them in a wrap with your favourite protein and make a delicious sandwich, use them as a topping for pizza with your favourite sauce and cheese, add them to quiche, frittatas or omelettes for a quick dinner the next day, toss them with your favourite whole grain, like barley or quinoa - add your favourite salad dressing and a bit of protein and call it a meal, or toss them with noodles and add your favourite pasta sauce.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Sarah Pink, Registered Dietitian, Mount Forest Family Health Team
The fall is a great time to get your hands on the abundance of fresh local produce available. Did you know that it is recommended to have somewhere between 3 ½ to 5 cups of vegetables or fruit per day? That works out to almost 1 cup or more of veggies or fruit at each meal! A common excuse used by many is that they don’t like vegetables or someone else in their household won’t eat them (so there is no point in preparing them). So how do you learn to like vegetables?? My top tip – try them again and in a new way. Typically when we don’t like something we have tried once, maybe twice, it was usually cooked just one way and then we decide that it's "not for me, I don’t like it". But did you know it can take a person about 20 tries or tastes before they like a new food? We like to eat foods that are familiar to us and let’s face it a new vegetable (that might taste slightly bitter) is not something we are familiar with. Now, sweet flavoured foods we are very familiar with and they are often associated with positive thoughts and experiences. So how do you make vegetables sweet without adding in lots of sugar? You roast them of course!
Roasting vegetables can take a bit of time to cook but it is one of my favourite ways because it is passive cooking. You don’t have to be there stirring, throw them in a pan and let the oven do the rest! My other favourite thing about roasted vegetables is that they have the best flavour. Roasting will caramelize the sugars and starches in the veggies, which will enhance the sweetness. An added bonus, sweet will balance out the bitter flavour most people don’t like about vegetables. This is often why people like the flavour of toast over bread! So try it this fall with your favourite vegetable and if you get brave, try it out with a new one. Try something other than the typical potato or carrot, try roasted Brussels sprouts, green beans, zucchini, snap peas, tomatoes, eggplant, cauliflower, broccoli…any vegetable you can dream of!
Basic Roasted Vegetable Recipe
1. Preheat your oven to 400 to 425 degrees. Cover baking sheet with parchment paper (prevents sticking and makes for an easy clean up) or aluminum foil.
2. Dice or chop vegetables (about 1lb) in even pieces and place them on baking sheet. Drizzle with 1-2 Tbsp of your favourite oil and season with salt and pepper. Toss with your hands and then spread veggies out in a single layer (to ensure even cooking).
3. Roast for 10-40 minutes until tender crisp and outside golden brown (10-20 min for veggies like beans or broccoli, closer to 40 for root veggies, and somewhere in the middle for veggies like tomatoes and Brussels sprouts). Turn vegetables half way and if desired add in some flavours about 10 minute before they are done (see below for suggestions). Tossing in flavour for just the last 10 minutes keeps the flavour fresh and prevents burning.
Flavour Ideas Farmers Blend:½ tsp Mustard, ½ tbsp wine vinegar, ½ tbsp brown sugar, 1 tsp thyme, 1 tbsp oil Greek: 2 tsp lemon juice, ½ tsp dried oregano, 1 ½ tbsp oil Sweet and Tart: ½ tbsp maple syrup, ½ tbsp. balsamic vinegar, 1 tbsp oil Sweet and Savoury: ½ tbsp. Dijon mustard, ½ tbsp honey, 1 tbsp soy sauce, 1 tbsp oil
Roasted vegetables keep really well and can be used in a lot of different ways. Store in an airtight container in the fridge for up to 3 days. Here are a few ideas on using them; eat them as a side dish on their own, throw them in a wrap with your favourite protein and make a delicious sandwich, use them as a topping for pizza with your favourite sauce and cheese, add them to quiche, frittatas or omelettes for a quick dinner the next day, toss them with your favourite whole grain, like barley or quinoa - add your favourite salad dressing and a bit of protein and call it a meal, or toss them with noodles and add your favourite pasta sauce.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
August 2015
Tasty Tips for Barbecuing
By Cara Croll, Registered Dietitian and Diabetes Educator, Mount Forest
As I struggle for a catchy title for this nutrition article (as you can see, I didn’t really find one!), I realize I am also plagued with some inexperience on this topic: summer barbequing. I mean, I’ve just recently learned how to turn on the propane tank! This job is usually left to my meat-eating husband. Yes, I am admitting I’m a vegetarian, so at least I can say I’m a veggie expert! Learning about health and nutrition from being vegetarian for over 20 years has inspired me to become a Dietitian and promote healthy eating to others. But then again, I haven’t yet converted too many people into the world of making or trying veggie burgers and tofu. Before I convince you of that, let’s review some of the concerns with traditional barbequing.
Grilling has always been thought of as a healthy option for preparing meats, chicken and fish but in recent years, research studies have demonstrated concern about its increased risk of cancer and inflammation. This can be from the consumption of red meats, nitrates and Advanced Glycation End-Products (AGEs). AGEs are produced in our bodies and also absorbed from cooked foods (grilled and charred meats being a big source in our diets). They are not cleared from the body and lead to inflammation that can increase the risk of insulin resistance and Type 2 Diabetes, among other concerns. Consuming a diet high in red and processed meats may also increase the risk cancer. And what’s more common on the barbeque than red meat? Do you suspect I’m going to start pushing the veggie burgers and tofu now?
To reduce your health risks, consider reducing the amount of red meat you eat by choosing chicken, fish and (yup, here it is) plant proteins more often. Try to consume less processed meats, which include cured and smoked meats such as sausages and hot dogs. Use low temperature cooking methods such as steaming, stewing and baking. When using the barbeque, consider pre-cooking meats (boiling, baking or microwaving) to reduce cooking time on the grill. Remove charred or burned portions of meat before eating. Marinating meats significantly reduces the amount of cancer-causing substances produced by barbequing. An easy chicken marinade is to mix equal parts (about ¼ cup each) cider vinegar, Dijon mustard, brown sugar and olive oil, add chopped garlic, a bit of lemon and lime juice and pepper to taste. Or simply mix olive oil with lemon juice.
Adding fruits and veggies to your meat meals (in my house known as “meat treats”) reduces your health risk as they contain antioxidants, which counteract the formation of AGEs. Add a side of grilled veggies, a salad, coleslaw or even just a plate of raw veggies and dip to your meal. I enjoy making veggie skewers with colorful bell peppers, onions, mushrooms and zucchini (usually marinated with a vinaigrette dressing) or wrap them in foil, forming a pouch, to cook on the grill. Another favorite is grilled portabella mushrooms topped with goat’s cheese. Asparagus, tomatoes and corn work well too! For desserts, try grilling fruits like pineapple, nectarines, peaches or plums.
And finally to the plant proteins! A vegetarian can’t survive on vegetables alone. Meat proteins need to be substituted with soy protein, nuts/seeds, and legumes. Everyone can benefit from a meatless meal once in a while (have you heard of “meatless Mondays?”). Veggie burgers have come a long way in flavor in recent years (no, they don’t taste like meat but they can be tasty). I recommend soy based veggie burgers (as opposed to grain or vegetable burgers) as they are the highest in protein and stay together more easily for barbequing. Homemade veggie burgers are surprisingly easy and cheap (who isn’t talking about the high prices of beef these days?). One of my favorites is to mash a can of rinsed black beans, add bread crumbs (1/2 cup) or cornmeal, salsa (1/2 cup), herbs like fresh cilantro or parsley and spices (cumin, chili flakes, garlic powder) to taste. Extra Firm tofu grills up well (and I’ll admit, it does need some sauce or marinade for flavor) and can even be purchased pre-marinated. Ultimately, meal makeovers require inspiration! Get motivated by searching for recipes online, reviewing cookbooks or magazines, and watching cooking videos online. Don’t be afraid to try new things!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Cara Croll, Registered Dietitian and Diabetes Educator, Mount Forest
As I struggle for a catchy title for this nutrition article (as you can see, I didn’t really find one!), I realize I am also plagued with some inexperience on this topic: summer barbequing. I mean, I’ve just recently learned how to turn on the propane tank! This job is usually left to my meat-eating husband. Yes, I am admitting I’m a vegetarian, so at least I can say I’m a veggie expert! Learning about health and nutrition from being vegetarian for over 20 years has inspired me to become a Dietitian and promote healthy eating to others. But then again, I haven’t yet converted too many people into the world of making or trying veggie burgers and tofu. Before I convince you of that, let’s review some of the concerns with traditional barbequing.
Grilling has always been thought of as a healthy option for preparing meats, chicken and fish but in recent years, research studies have demonstrated concern about its increased risk of cancer and inflammation. This can be from the consumption of red meats, nitrates and Advanced Glycation End-Products (AGEs). AGEs are produced in our bodies and also absorbed from cooked foods (grilled and charred meats being a big source in our diets). They are not cleared from the body and lead to inflammation that can increase the risk of insulin resistance and Type 2 Diabetes, among other concerns. Consuming a diet high in red and processed meats may also increase the risk cancer. And what’s more common on the barbeque than red meat? Do you suspect I’m going to start pushing the veggie burgers and tofu now?
To reduce your health risks, consider reducing the amount of red meat you eat by choosing chicken, fish and (yup, here it is) plant proteins more often. Try to consume less processed meats, which include cured and smoked meats such as sausages and hot dogs. Use low temperature cooking methods such as steaming, stewing and baking. When using the barbeque, consider pre-cooking meats (boiling, baking or microwaving) to reduce cooking time on the grill. Remove charred or burned portions of meat before eating. Marinating meats significantly reduces the amount of cancer-causing substances produced by barbequing. An easy chicken marinade is to mix equal parts (about ¼ cup each) cider vinegar, Dijon mustard, brown sugar and olive oil, add chopped garlic, a bit of lemon and lime juice and pepper to taste. Or simply mix olive oil with lemon juice.
Adding fruits and veggies to your meat meals (in my house known as “meat treats”) reduces your health risk as they contain antioxidants, which counteract the formation of AGEs. Add a side of grilled veggies, a salad, coleslaw or even just a plate of raw veggies and dip to your meal. I enjoy making veggie skewers with colorful bell peppers, onions, mushrooms and zucchini (usually marinated with a vinaigrette dressing) or wrap them in foil, forming a pouch, to cook on the grill. Another favorite is grilled portabella mushrooms topped with goat’s cheese. Asparagus, tomatoes and corn work well too! For desserts, try grilling fruits like pineapple, nectarines, peaches or plums.
And finally to the plant proteins! A vegetarian can’t survive on vegetables alone. Meat proteins need to be substituted with soy protein, nuts/seeds, and legumes. Everyone can benefit from a meatless meal once in a while (have you heard of “meatless Mondays?”). Veggie burgers have come a long way in flavor in recent years (no, they don’t taste like meat but they can be tasty). I recommend soy based veggie burgers (as opposed to grain or vegetable burgers) as they are the highest in protein and stay together more easily for barbequing. Homemade veggie burgers are surprisingly easy and cheap (who isn’t talking about the high prices of beef these days?). One of my favorites is to mash a can of rinsed black beans, add bread crumbs (1/2 cup) or cornmeal, salsa (1/2 cup), herbs like fresh cilantro or parsley and spices (cumin, chili flakes, garlic powder) to taste. Extra Firm tofu grills up well (and I’ll admit, it does need some sauce or marinade for flavor) and can even be purchased pre-marinated. Ultimately, meal makeovers require inspiration! Get motivated by searching for recipes online, reviewing cookbooks or magazines, and watching cooking videos online. Don’t be afraid to try new things!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
July 2015
The Female Fat Cell
By Mike Libbey, Dietitian, Groves Memorial Community Hospital
This topic has been of concern for many women over the years and seems to be something very troubling especially as they age. Let’s explore the female fat cell and discover how important and mysterious it can be to understand. The average woman has approximately three billion (300,000,000,000) fat cells. These cells serve many beneficial functions especially as a woman gracefully ages. Fat cells assist in bone health, enhance sleep and make skin smoother and softer along with many other positive functions. Unfortunately most women don’t want them around and fight them as their worst enemy. Hopefully after reading this article an acceptance can be achieved and a more realistic goal of a healthy weight can be obtained.
The most beneficial aspect of a woman’s fat cells happens as she goes into menopause, as these cells pick up the lost production of estrogen from the ovaries. A woman’s production of estrogen decreases about 75% over 10-20 years in the pre-menopause period of time. This is why women tend to gain weight as they become older because fat cells can produce estrogen to replace what the ovaries are not able to generate. Some women gain 10-20 pounds over this time of pre-menopause while others gain 100 pounds. Why is there so much difference from one woman to the next? This is where it gets confusing; the harder you try to fight weight gain the more you will likely gain.
Let’s go further in the physiological component of a female fat cell. A woman is made to make and store fat. This goes back to the genetic blue print of her anatomy. In times of famine women would survive while men perished. Another interesting factor that women should know is the more dieting you do the harder it will get to lose weight; in fact you will burn muscle tissue to further slow down your metabolism (rate your body burns calories). A generation ago pre-menopause only lasted approximately 3 years but now it can last 10-20 years. Why would there be such a difference from one generation to the next? Reasons include: The more you diet over your life the longer pre menopause lasts; dieting at a younger age; the use of birth control medication; women are having fewer children then the last generation; and women have more stress in their lives.
Let’s talk more about the physical effect of stress and what it does to the female body. When you are under constant stress your body creates hormones that are secreted and cause physiological changes. It starts by making cortisol, epinephrine, catecholamine, and growth hormones. Most of all these hormones can cause your blood sugar to increase which requires your body to secrete more insulin that can result in not only weight gain but makes losing fat that much harder.
So all this time you have been struggling and even blaming yourself for being unable to lose weight not realizing it really wasn’t your fault. This article may increase your success of being at a healthy and realistic weight. Let me again emphasize to you that the harder you try dieting the higher failure rate. You may lose weight at first but it will be mostly water and muscles loss. This muscle loss will be permanent and further decrease your ability to burn calories from fat. After you go off the diet you will even gain more weight now that your metabolism has slowed down.
To succeed is a two-part solution; one being nutrition and secondly being even more important is exercise. Let’s first review exercise and why it is a must. With normal aging you’ll lose about one-half a pound of muscle per year, which doesn’t sound like a big deal. Well times that ½ pound of muscle by 10 years, which is a loss of 5 pounds. Each pound of muscle burn approximately 50 calories per day from it just being present. This may lower your metabolism by 250 calories per day. The main exercise to prevent this from happening is strength training. This type of exercise can build muscle tissue even at the age of 80. Aerobic exercise is good for the heart and does burn calories but does not prevent muscle wasting, so adding strength and aerobic exercises is key!
Now let’s talk about nutrition. There are so many gimmick diets and supplements out there you really should avoid. There are some simple and basic guidelines to know. First let discuss what a women’s portion size of food should be per meal, which is 400 calories. When eating much more than that you either store the extra calories as fat or make new fat cells. A little trick to make this meal portion size work is to start off with eating the lowest calorie food first which are the non-starchy vegetables. This will make you fill up quicker with fewer calories. You can also have little snacks between meals if you are truly hungry. The next challenging behavior to avoid is eating when not hungry. Every time you eat because it looks good, have a craving or just bored you’re adding more fat to your body. Another good nutrient is water, which helps burn fat, take away hunger and give you more energy. Try having water out on the table, in your office, available wherever you go, you’ll feel the difference.
So let’s sum up this article by saying this gives you an idea that a female fat cell serves a vital purpose. It can be controlled but there are certain things to be done in order to achieve a realistic goal. Some goals may be to lose one pound per week or even per month or just to prevent further weight gain. The most important thing to remember is to just become AWARE. Stop and think, do I really need to be sitting on the couch or can I call up a friend and go on a nice walk. Do I really need to eat that if I’m not hungry?
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Mike Libbey, Dietitian, Groves Memorial Community Hospital
This topic has been of concern for many women over the years and seems to be something very troubling especially as they age. Let’s explore the female fat cell and discover how important and mysterious it can be to understand. The average woman has approximately three billion (300,000,000,000) fat cells. These cells serve many beneficial functions especially as a woman gracefully ages. Fat cells assist in bone health, enhance sleep and make skin smoother and softer along with many other positive functions. Unfortunately most women don’t want them around and fight them as their worst enemy. Hopefully after reading this article an acceptance can be achieved and a more realistic goal of a healthy weight can be obtained.
The most beneficial aspect of a woman’s fat cells happens as she goes into menopause, as these cells pick up the lost production of estrogen from the ovaries. A woman’s production of estrogen decreases about 75% over 10-20 years in the pre-menopause period of time. This is why women tend to gain weight as they become older because fat cells can produce estrogen to replace what the ovaries are not able to generate. Some women gain 10-20 pounds over this time of pre-menopause while others gain 100 pounds. Why is there so much difference from one woman to the next? This is where it gets confusing; the harder you try to fight weight gain the more you will likely gain.
Let’s go further in the physiological component of a female fat cell. A woman is made to make and store fat. This goes back to the genetic blue print of her anatomy. In times of famine women would survive while men perished. Another interesting factor that women should know is the more dieting you do the harder it will get to lose weight; in fact you will burn muscle tissue to further slow down your metabolism (rate your body burns calories). A generation ago pre-menopause only lasted approximately 3 years but now it can last 10-20 years. Why would there be such a difference from one generation to the next? Reasons include: The more you diet over your life the longer pre menopause lasts; dieting at a younger age; the use of birth control medication; women are having fewer children then the last generation; and women have more stress in their lives.
Let’s talk more about the physical effect of stress and what it does to the female body. When you are under constant stress your body creates hormones that are secreted and cause physiological changes. It starts by making cortisol, epinephrine, catecholamine, and growth hormones. Most of all these hormones can cause your blood sugar to increase which requires your body to secrete more insulin that can result in not only weight gain but makes losing fat that much harder.
So all this time you have been struggling and even blaming yourself for being unable to lose weight not realizing it really wasn’t your fault. This article may increase your success of being at a healthy and realistic weight. Let me again emphasize to you that the harder you try dieting the higher failure rate. You may lose weight at first but it will be mostly water and muscles loss. This muscle loss will be permanent and further decrease your ability to burn calories from fat. After you go off the diet you will even gain more weight now that your metabolism has slowed down.
To succeed is a two-part solution; one being nutrition and secondly being even more important is exercise. Let’s first review exercise and why it is a must. With normal aging you’ll lose about one-half a pound of muscle per year, which doesn’t sound like a big deal. Well times that ½ pound of muscle by 10 years, which is a loss of 5 pounds. Each pound of muscle burn approximately 50 calories per day from it just being present. This may lower your metabolism by 250 calories per day. The main exercise to prevent this from happening is strength training. This type of exercise can build muscle tissue even at the age of 80. Aerobic exercise is good for the heart and does burn calories but does not prevent muscle wasting, so adding strength and aerobic exercises is key!
Now let’s talk about nutrition. There are so many gimmick diets and supplements out there you really should avoid. There are some simple and basic guidelines to know. First let discuss what a women’s portion size of food should be per meal, which is 400 calories. When eating much more than that you either store the extra calories as fat or make new fat cells. A little trick to make this meal portion size work is to start off with eating the lowest calorie food first which are the non-starchy vegetables. This will make you fill up quicker with fewer calories. You can also have little snacks between meals if you are truly hungry. The next challenging behavior to avoid is eating when not hungry. Every time you eat because it looks good, have a craving or just bored you’re adding more fat to your body. Another good nutrient is water, which helps burn fat, take away hunger and give you more energy. Try having water out on the table, in your office, available wherever you go, you’ll feel the difference.
So let’s sum up this article by saying this gives you an idea that a female fat cell serves a vital purpose. It can be controlled but there are certain things to be done in order to achieve a realistic goal. Some goals may be to lose one pound per week or even per month or just to prevent further weight gain. The most important thing to remember is to just become AWARE. Stop and think, do I really need to be sitting on the couch or can I call up a friend and go on a nice walk. Do I really need to eat that if I’m not hungry?
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
June 2015
Don’t sabotage your exercise plans!
By Sandy Turner, Health Promoter, Minto-Mapeton FHT
Spring is here and it’s time to get moving. Most of us are more active during this time of year compared to the winter months. With the warmer weather, longer days and more sunshine, we start to feel better physically and mentally. There is a strong connection between how we feel and think, our bodies and how active we are. Our behaviour is directly linked to our thoughts, how we think about fitness and exercise often determines if we will choose an active lifestyle. The most common pitfall we have when committing to being more active is “all-or-nothing” thinking.
For example, we find out the latest guidelines for how much exercise we should be doing and tell ourselves that we will never be able to do that much in a week! So, we decide to put it off because it seems that the little we could start with wouldn’t be worthwhile. Another example is, we commit to exercising 5 days and manage to do this for a week, but then are too sore the following week, so we take a day off, which then turns into two or three. Then decide we have lost this week and will start fresh next week!
Such thinking will cause us to focus on what we are not doing rather than what we are doing and can create guilt, frustration and disappointment. These feelings and emotions will then overpower any motivation we may have had to be more active and decrease our confidence levels dramatically.
Learning to think more positively can be the first step towards changing this type of thinking pattern and becoming an active self-manager of our health. We all know the healthy behaviours we should be doing daily but sometimes it is the little voice in our heads that stops us. Begin by noticing these thoughts and the vocabulary we use when thinking about exercise. Be sure to catch words like: always, never, terrible or awful as these tend to describe an extreme end of the spectrum.
Next, change these thoughts or sayings into more positive ones. This can be difficult, especially at first, but look for ways to make these thoughts more rational and helpful. Often, all-or-nothing thinking is preventing us from getting what we really want. Try to have some ready-made thoughts on hand to use when feeling negative about exercise. Ideas like “Anything is better than nothing at all”, or “I’ll start small and see what happens” can be more motivating than “I’ll never be able to do that!” Be sure to rehearse these sayings so that they will come more naturally during real-life situations.
Finally, with practice, these thoughts often reflect what we are feeling all along. Changing the way we think is like changing any habit. We must be deliberate at first, but this will become easier the more we do it. Be sure to make a commitment for at least the next few days or weeks before deciding if it is working or not.
When starting any exercise program, be realistic and start slowly and progress gradually. Always include a warm-up of light intensity movements to prepare the body for exercise. Don’t focus too much on intensity, a lower pace for longer is often better than faster for a shorter period of time. Include a cool down period of light intensity movements to return the heart rate and blood pressure to normal. Finally finish off with some stretching to reward all the parts of the body we exercised!
The moral of the story is: Everyone is only one workout away from a great day! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Sandy Turner, Health Promoter, Minto-Mapeton FHT
Spring is here and it’s time to get moving. Most of us are more active during this time of year compared to the winter months. With the warmer weather, longer days and more sunshine, we start to feel better physically and mentally. There is a strong connection between how we feel and think, our bodies and how active we are. Our behaviour is directly linked to our thoughts, how we think about fitness and exercise often determines if we will choose an active lifestyle. The most common pitfall we have when committing to being more active is “all-or-nothing” thinking.
For example, we find out the latest guidelines for how much exercise we should be doing and tell ourselves that we will never be able to do that much in a week! So, we decide to put it off because it seems that the little we could start with wouldn’t be worthwhile. Another example is, we commit to exercising 5 days and manage to do this for a week, but then are too sore the following week, so we take a day off, which then turns into two or three. Then decide we have lost this week and will start fresh next week!
Such thinking will cause us to focus on what we are not doing rather than what we are doing and can create guilt, frustration and disappointment. These feelings and emotions will then overpower any motivation we may have had to be more active and decrease our confidence levels dramatically.
Learning to think more positively can be the first step towards changing this type of thinking pattern and becoming an active self-manager of our health. We all know the healthy behaviours we should be doing daily but sometimes it is the little voice in our heads that stops us. Begin by noticing these thoughts and the vocabulary we use when thinking about exercise. Be sure to catch words like: always, never, terrible or awful as these tend to describe an extreme end of the spectrum.
Next, change these thoughts or sayings into more positive ones. This can be difficult, especially at first, but look for ways to make these thoughts more rational and helpful. Often, all-or-nothing thinking is preventing us from getting what we really want. Try to have some ready-made thoughts on hand to use when feeling negative about exercise. Ideas like “Anything is better than nothing at all”, or “I’ll start small and see what happens” can be more motivating than “I’ll never be able to do that!” Be sure to rehearse these sayings so that they will come more naturally during real-life situations.
Finally, with practice, these thoughts often reflect what we are feeling all along. Changing the way we think is like changing any habit. We must be deliberate at first, but this will become easier the more we do it. Be sure to make a commitment for at least the next few days or weeks before deciding if it is working or not.
When starting any exercise program, be realistic and start slowly and progress gradually. Always include a warm-up of light intensity movements to prepare the body for exercise. Don’t focus too much on intensity, a lower pace for longer is often better than faster for a shorter period of time. Include a cool down period of light intensity movements to return the heart rate and blood pressure to normal. Finally finish off with some stretching to reward all the parts of the body we exercised!
The moral of the story is: Everyone is only one workout away from a great day! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
May 2015
Beans, Beans, The Magical fruit….
By Amy Waugh, RD
We all know this old refrain… and where it goes next! But have you ever wondered how beans got their magical status? Canada is a leading producer and exporter of legumes in the world, yet sadly, the typical Canadian diet is lacking in beans, lentils and other legumes these days and our health may be suffering as a result. Beans, lentils, and pulses all belong to the legume family which refers to any plants whose fruit is enclosed in a pod. A bowl of pea soup contains legumes, and so does a handful of peanuts. Within the legume family there are 3 groups of foods: higher fat seeds like peanuts and soybeans, pulses (which are the dried low fat/high protein seeds including chickpeas, lentils, dried beans, and dried peas) and fresh peas and beans. Legumes have been part of the human diet since Neolithic times, 9500-13,000 years ago, and they continue to be a staple protein source in all parts of the world today.
Forage legumes such as clover and alfalfa crops help maintain nitrogen stores in our soils and help reduce the need for extra fertilizers but it is the legumes that are grown for their edible seeds (beans, lentils, peas) that provide tremendous health benefits to us as humans. A serving of legumes contains a small amount of calories yet packs a nutritional punch of vitamins and minerals compared to other animal protein sources. They provide twice the protein content of their cereal grain cousins (wheat, barley, rice, etc.) and when eaten together with these grains provide all the protein building blocks we need. They are rich in fibre with a ½ cup serving of beans or lentils providing us with about 30% of our daily fibre requirements which can help regulate blood sugar levels, may decrease food cravings and increase your satiety for several hours after eating. Many health organizations around the world are advocating for increased consumption of these nutritional powerhouses including Health Canada. There is evidence that daily consumption may help to prevent heart disease, cancer, and diabetes by reducing our saturated fat intake, and boosting fibre consumption.
Soups and chili may quickly come to mind as meal ideas to bump up your intake of beans or lentils but there are many other ways to begin to add these nutritional gems to your daily repertoire. Throw some on a pizza, make quesadillas with black beans, add a handful of chickpeas on a salad, stir-fry some black beans with leafy greens, garlic and hot sauce for a tasty side dish, replace ½ of the ground meat in any recipe with lentils, roast chickpeas with a drizzle of olive oil and a sprinkle of Cajun spice or garlic, or pack a whole grain pita with veggies and hummus for lunch. Canned beans and lentils can be much handier than cooking from dry. Simply drain, rinse to limit the salt intake and some of the gas producing fibre and start enjoying. Low sodium versions are also more readily available. Some people have concerns about the bloating and gas that can occur when eating beans and lentils. This can be reduced by rinsing, making sure they are very well cooked if using dried pulses, and add them in small amounts at first to give your gut a chance to develop its ability to tolerate them, which does happen over time with regular, repeated intake of these foods. Digestive products, such as Beano, available in any pharmacy, can also be really helpful to limit gas production.
So …the more you eat, the better you will feel! Adding beans and lentils to our diet have countless health benefits. Find out what is happening at your Family Health Team to help you learn more about how to incorporate these amazing foods into your diet. For more information on mindful eating or any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. We offer individual sessions and group programs such as Craving Change to help you make changes in the way you eat to meet your healthy eating goals. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Amy Waugh, RD
We all know this old refrain… and where it goes next! But have you ever wondered how beans got their magical status? Canada is a leading producer and exporter of legumes in the world, yet sadly, the typical Canadian diet is lacking in beans, lentils and other legumes these days and our health may be suffering as a result. Beans, lentils, and pulses all belong to the legume family which refers to any plants whose fruit is enclosed in a pod. A bowl of pea soup contains legumes, and so does a handful of peanuts. Within the legume family there are 3 groups of foods: higher fat seeds like peanuts and soybeans, pulses (which are the dried low fat/high protein seeds including chickpeas, lentils, dried beans, and dried peas) and fresh peas and beans. Legumes have been part of the human diet since Neolithic times, 9500-13,000 years ago, and they continue to be a staple protein source in all parts of the world today.
Forage legumes such as clover and alfalfa crops help maintain nitrogen stores in our soils and help reduce the need for extra fertilizers but it is the legumes that are grown for their edible seeds (beans, lentils, peas) that provide tremendous health benefits to us as humans. A serving of legumes contains a small amount of calories yet packs a nutritional punch of vitamins and minerals compared to other animal protein sources. They provide twice the protein content of their cereal grain cousins (wheat, barley, rice, etc.) and when eaten together with these grains provide all the protein building blocks we need. They are rich in fibre with a ½ cup serving of beans or lentils providing us with about 30% of our daily fibre requirements which can help regulate blood sugar levels, may decrease food cravings and increase your satiety for several hours after eating. Many health organizations around the world are advocating for increased consumption of these nutritional powerhouses including Health Canada. There is evidence that daily consumption may help to prevent heart disease, cancer, and diabetes by reducing our saturated fat intake, and boosting fibre consumption.
Soups and chili may quickly come to mind as meal ideas to bump up your intake of beans or lentils but there are many other ways to begin to add these nutritional gems to your daily repertoire. Throw some on a pizza, make quesadillas with black beans, add a handful of chickpeas on a salad, stir-fry some black beans with leafy greens, garlic and hot sauce for a tasty side dish, replace ½ of the ground meat in any recipe with lentils, roast chickpeas with a drizzle of olive oil and a sprinkle of Cajun spice or garlic, or pack a whole grain pita with veggies and hummus for lunch. Canned beans and lentils can be much handier than cooking from dry. Simply drain, rinse to limit the salt intake and some of the gas producing fibre and start enjoying. Low sodium versions are also more readily available. Some people have concerns about the bloating and gas that can occur when eating beans and lentils. This can be reduced by rinsing, making sure they are very well cooked if using dried pulses, and add them in small amounts at first to give your gut a chance to develop its ability to tolerate them, which does happen over time with regular, repeated intake of these foods. Digestive products, such as Beano, available in any pharmacy, can also be really helpful to limit gas production.
So …the more you eat, the better you will feel! Adding beans and lentils to our diet have countless health benefits. Find out what is happening at your Family Health Team to help you learn more about how to incorporate these amazing foods into your diet. For more information on mindful eating or any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. We offer individual sessions and group programs such as Craving Change to help you make changes in the way you eat to meet your healthy eating goals. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
April 2015
Why Do You Eat??
By Sarah Pink, RD
Have you ever had a craving to eat something and you go to the cupboard and dig until you find that crunchy chip that you were looking for? Have you found yourself eating something and before you know it you have eaten way more than you thought you would? Or have you walked past the cookie jar and then come back just a few moments later to grab one of those fresh cookies. These are examples of listening to external cues for eating rather than listening to our bodies’ internal cues. Eating should be simple, right? Eat when you are hungry and stop when you are full. Unfortunately, life isn’t quite like that and we have trained ourselves to listen to more of these “external” cues than to our body’s actual signs for hunger and fullness.
An important first step when trying to change the way (or what) you eat is to understand why you are eating in the first place. There are millions of reasons we eat – we are sad, lonely, celebrating, on break, watching TV, trying to stay awake, we were offered foods, we saw something delicious on the counter and the list goes on… Most of these reasons can be put into 3 classifications – heart hunger, mouth hunger, stomach hunger. Heart Hunger refers to eating because of your emotions or how you’re feeling mentally; for example eating when you feel down or on the other end of the spectrum eating to celebrate (treating yourself at the end of a hard week). This can also refer to a learned behaviour for example – you grab a coffee and cookie on the way home from work to keep you from falling asleep or you always get popcorn at the movies. Mouth Hunger refers to a food craving. When you’re standing in front of the fridge or cupboard and you are looking for something to eat with a certain taste or texture - like wanting something sweet at the end of a meal or wanting something to salty to crunch on while watching TV. Stomach Hunger refers to the physical need for food. It’s been about 5 or 6 hours since you’ve eaten. Your stomach is growling. You are eating for the wellbeing of your body or for medical reasons, for example, to prevent a low blood sugar. What you typically see when you ask a group of people to list their reasons for eating and then classify them as heart, mouth or stomach hunger is they usually discover that most of their reasons are heart hunger. This is because we mostly eat in response to emotions and learned behaviours (like having popcorn at the movies). The first step to changing these responses is to identify what triggers you. So how can you learn what your triggers are? Try asking yourself for a least one whole day … “ is this stomach, mouth or heart hunger?” … every time that you eat. Just this simple step can really help you become more aware of your eating triggers. Once you have figured out your triggers you are in a better spot to start making changes that will help you be a more mindful eater.
Another strategy to try is to start listening to internal cues for eating – basically this is recognizing when you are hungry, when you are full, and most importantly figuring out when you start and stop eating. One tool I suggest using is a hunger and fullness scale. This is just a scale from 1 to 10, where 1 is you are ravenous and would eat just about anything you could find, a 10 is you are so full you feel sick, and a 5 is somewhere in the middle where you feel satisfied (basically you are not hungry or full). Most people would agree that it is best to start eating around a 3 or 4, or just about when you first start to get hungry. If you wait too long (to a 1 or a 2) you are more likely to make an impulse decision (usually not a healthy choice) and you are more likely to eat too much. Where to stop eating is another place to think about. A lot of us eat until we are really full (an 8-9) at most meals, when really we would be ok to stop eating around a 6-7 (maybe even a 5, if you eat frequently throughout the day). But for many of us these ideals are not our reality. Some of us, due to our busy lives, can ignore the first signs of hunger or we tend to eat so frequently in fear of getting hungry that we don’t actually know what it feels like to just be starting to get hungry. And most of us have trained our minds to eat just what is in front of us that we don’t check it to see if we are satisfied/full, we just eat until we are finished our plate – which when we finish can mean we are too full. So how can you use this scale? Step one is to identify where on the scale you start to eat and when you finish eating. Step two is to ask yourself, “do I start or stop eating too soon or too late?” Am I eating at a 5 instead of a 3 or 4 and stopping at an 8? Step three is to try and challenge yourself to a change if needed. For example can I wait until I’m at a 3 to start eating or can I stop eating at a 5 or 6 giving myself permission to eat a healthy snack if I am still hungry later on. By tuning into your internal signs of hunger you can start to tune out external cues – like what is on your plate, time of day, your emotions etc…Remember with all behaviour change it takes time and practice. The more you do it the more likely you are to create new habits to replace the old. So continue to ask yourself “why am I hungry”, “how hungry am I” and “how full am I now that I have eaten”? You can teach an old dog new tricks with lots of practice.
For more information on mindful eating or any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. We offer individual sessions and group programs such as Craving Change to help you make changes in the way you eat to meet your healthy eating goals. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Sarah Pink, RD
Have you ever had a craving to eat something and you go to the cupboard and dig until you find that crunchy chip that you were looking for? Have you found yourself eating something and before you know it you have eaten way more than you thought you would? Or have you walked past the cookie jar and then come back just a few moments later to grab one of those fresh cookies. These are examples of listening to external cues for eating rather than listening to our bodies’ internal cues. Eating should be simple, right? Eat when you are hungry and stop when you are full. Unfortunately, life isn’t quite like that and we have trained ourselves to listen to more of these “external” cues than to our body’s actual signs for hunger and fullness.
An important first step when trying to change the way (or what) you eat is to understand why you are eating in the first place. There are millions of reasons we eat – we are sad, lonely, celebrating, on break, watching TV, trying to stay awake, we were offered foods, we saw something delicious on the counter and the list goes on… Most of these reasons can be put into 3 classifications – heart hunger, mouth hunger, stomach hunger. Heart Hunger refers to eating because of your emotions or how you’re feeling mentally; for example eating when you feel down or on the other end of the spectrum eating to celebrate (treating yourself at the end of a hard week). This can also refer to a learned behaviour for example – you grab a coffee and cookie on the way home from work to keep you from falling asleep or you always get popcorn at the movies. Mouth Hunger refers to a food craving. When you’re standing in front of the fridge or cupboard and you are looking for something to eat with a certain taste or texture - like wanting something sweet at the end of a meal or wanting something to salty to crunch on while watching TV. Stomach Hunger refers to the physical need for food. It’s been about 5 or 6 hours since you’ve eaten. Your stomach is growling. You are eating for the wellbeing of your body or for medical reasons, for example, to prevent a low blood sugar. What you typically see when you ask a group of people to list their reasons for eating and then classify them as heart, mouth or stomach hunger is they usually discover that most of their reasons are heart hunger. This is because we mostly eat in response to emotions and learned behaviours (like having popcorn at the movies). The first step to changing these responses is to identify what triggers you. So how can you learn what your triggers are? Try asking yourself for a least one whole day … “ is this stomach, mouth or heart hunger?” … every time that you eat. Just this simple step can really help you become more aware of your eating triggers. Once you have figured out your triggers you are in a better spot to start making changes that will help you be a more mindful eater.
Another strategy to try is to start listening to internal cues for eating – basically this is recognizing when you are hungry, when you are full, and most importantly figuring out when you start and stop eating. One tool I suggest using is a hunger and fullness scale. This is just a scale from 1 to 10, where 1 is you are ravenous and would eat just about anything you could find, a 10 is you are so full you feel sick, and a 5 is somewhere in the middle where you feel satisfied (basically you are not hungry or full). Most people would agree that it is best to start eating around a 3 or 4, or just about when you first start to get hungry. If you wait too long (to a 1 or a 2) you are more likely to make an impulse decision (usually not a healthy choice) and you are more likely to eat too much. Where to stop eating is another place to think about. A lot of us eat until we are really full (an 8-9) at most meals, when really we would be ok to stop eating around a 6-7 (maybe even a 5, if you eat frequently throughout the day). But for many of us these ideals are not our reality. Some of us, due to our busy lives, can ignore the first signs of hunger or we tend to eat so frequently in fear of getting hungry that we don’t actually know what it feels like to just be starting to get hungry. And most of us have trained our minds to eat just what is in front of us that we don’t check it to see if we are satisfied/full, we just eat until we are finished our plate – which when we finish can mean we are too full. So how can you use this scale? Step one is to identify where on the scale you start to eat and when you finish eating. Step two is to ask yourself, “do I start or stop eating too soon or too late?” Am I eating at a 5 instead of a 3 or 4 and stopping at an 8? Step three is to try and challenge yourself to a change if needed. For example can I wait until I’m at a 3 to start eating or can I stop eating at a 5 or 6 giving myself permission to eat a healthy snack if I am still hungry later on. By tuning into your internal signs of hunger you can start to tune out external cues – like what is on your plate, time of day, your emotions etc…Remember with all behaviour change it takes time and practice. The more you do it the more likely you are to create new habits to replace the old. So continue to ask yourself “why am I hungry”, “how hungry am I” and “how full am I now that I have eaten”? You can teach an old dog new tricks with lots of practice.
For more information on mindful eating or any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. We offer individual sessions and group programs such as Craving Change to help you make changes in the way you eat to meet your healthy eating goals. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
March 2015
Healthy Eating at the Work Place
By Maggie Armstrong, RD
With rushed mornings, shift work, the afternoon slump, and food filled meetings- it’s no wonder that 45% of Canadians say that eating healthy at work is challenging! Approximately one in three Canadians have been diagnosed with a chronic disease, up to 75% of which can be managed or prevented through nutrition and lifestyle changes. Considering the majority of Canadians spend half of their waking hours at work, facilitating a healthy work place environment and developing healthy eating habits while at work can have a major effect on overall health. March is Nutrition Month, and the theme this year - Eating 9 to 5, aims to address some of the common challenges Canadians face when trying to eat healthy in the work place. Let’s take a look!
Rushed Mornings: Rushed mornings can leave little to no time for breakfast. In fact, 40% of Canadians report skipping breakfast. We’ve all heard that breakfast is the most important meal of the day, but did you know that skipping breakfast can affect concentration, and lead to decreased productivity at work? In addition, eating breakfast on a regular basis has been linked with healthy body weight, improved appetite control and better intake of key nutrients. To help make breakfast part of your routine, try preparing breakfast the night before. Recipes like overnight oats and breakfast wraps lend themselves very well to this. For super rushed morning, have choices that are easy to grab on your way out the door like homemade whole grain muffins, hard boiled eggs, fresh fruit, and yogurt.
Shift Work: Shift work can upset the body’s “internal clock” and wreak havoc on eating habits and patterns. Many shift workers experience nutrition related health issues such heart burn, constipation and irregular appetite. To address this, no matter what time you start, eat your main meal before going to work and have a small meal and healthy snacks during your shift. Pack your own nutritious snacks and drinks and avoid unhealthy snacks from the vending machine. Stay well hydrated and focus on consuming water rather than sugary and caffeinated beverages. This will help you maintain energy levels throughout your shift.
Mid-day Slump: Many people experience a dip in energy midway through the afternoon and need a snack to help bridge the hunger gap before the next meal. It’s important to remember there’s a big difference between a snack and a treat. Planning for a healthy snack can prevent you from reaching for the candy dish, or other treats common around the office. Keep small portions of nutrient-rich foods on hand, such as a piece of fruit or a handful of nuts. Keep the candy dish out of arms reach and out of sight so you are less likely to grab it. Better yet, swap out the candy dish for a fruit bowl and take turns replenishing with your coworkers!
Food Filled Meetings: Did you know the snacks and meals provided during meetings can actually influence focus and productivity? When planning your meeting menu, skip the sweets, pastries and the inevitable sugar crash! Instead, offer whole grain mini muffins, fruit, yogurt, or a veggie tray. Keep lunches light with salads and wraps filled with veggies and protein such as chicken, cheese, eggs or legumes (beans, peas or lentils). Keep pitchers of water accessible to quench thirst, boost hydration and keep attendees alert. Scheduling an activity break can also help keep everyone energized! Try implementing these tips to get more out of your next meeting! For healthy snack ideas check out the cookspiration.ca website.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Maggie Armstrong, RD
With rushed mornings, shift work, the afternoon slump, and food filled meetings- it’s no wonder that 45% of Canadians say that eating healthy at work is challenging! Approximately one in three Canadians have been diagnosed with a chronic disease, up to 75% of which can be managed or prevented through nutrition and lifestyle changes. Considering the majority of Canadians spend half of their waking hours at work, facilitating a healthy work place environment and developing healthy eating habits while at work can have a major effect on overall health. March is Nutrition Month, and the theme this year - Eating 9 to 5, aims to address some of the common challenges Canadians face when trying to eat healthy in the work place. Let’s take a look!
Rushed Mornings: Rushed mornings can leave little to no time for breakfast. In fact, 40% of Canadians report skipping breakfast. We’ve all heard that breakfast is the most important meal of the day, but did you know that skipping breakfast can affect concentration, and lead to decreased productivity at work? In addition, eating breakfast on a regular basis has been linked with healthy body weight, improved appetite control and better intake of key nutrients. To help make breakfast part of your routine, try preparing breakfast the night before. Recipes like overnight oats and breakfast wraps lend themselves very well to this. For super rushed morning, have choices that are easy to grab on your way out the door like homemade whole grain muffins, hard boiled eggs, fresh fruit, and yogurt.
Shift Work: Shift work can upset the body’s “internal clock” and wreak havoc on eating habits and patterns. Many shift workers experience nutrition related health issues such heart burn, constipation and irregular appetite. To address this, no matter what time you start, eat your main meal before going to work and have a small meal and healthy snacks during your shift. Pack your own nutritious snacks and drinks and avoid unhealthy snacks from the vending machine. Stay well hydrated and focus on consuming water rather than sugary and caffeinated beverages. This will help you maintain energy levels throughout your shift.
Mid-day Slump: Many people experience a dip in energy midway through the afternoon and need a snack to help bridge the hunger gap before the next meal. It’s important to remember there’s a big difference between a snack and a treat. Planning for a healthy snack can prevent you from reaching for the candy dish, or other treats common around the office. Keep small portions of nutrient-rich foods on hand, such as a piece of fruit or a handful of nuts. Keep the candy dish out of arms reach and out of sight so you are less likely to grab it. Better yet, swap out the candy dish for a fruit bowl and take turns replenishing with your coworkers!
Food Filled Meetings: Did you know the snacks and meals provided during meetings can actually influence focus and productivity? When planning your meeting menu, skip the sweets, pastries and the inevitable sugar crash! Instead, offer whole grain mini muffins, fruit, yogurt, or a veggie tray. Keep lunches light with salads and wraps filled with veggies and protein such as chicken, cheese, eggs or legumes (beans, peas or lentils). Keep pitchers of water accessible to quench thirst, boost hydration and keep attendees alert. Scheduling an activity break can also help keep everyone energized! Try implementing these tips to get more out of your next meeting! For healthy snack ideas check out the cookspiration.ca website.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
February 2015
Is Diabetes Really Serious?
By Marg Stevens
Almost everyone knows someone with diabetes, and most families have a family member with diabetes. Diabetes is a very common health condition affecting over 3 million Canadians. People with diabetes generally look very normal and there are no visible attributes to identify this condition. So, is it serious?
Yes, diabetes is very serious. If diabetes was not serious and high blood sugars did not cause harm, there wouldn’t be a need for diabetes educators or Diabetes Education Centers. Diabetes is a disease of blood vessels. Left untreated, high blood sugars do significant damage to blood vessels. The complications of diabetes are a result of high blood sugars, which damage arteries, veins and tiny capillaries. Large blood vessel disease leads to heart disease, stroke and decreased blood supply to the lower extremities sometimes resulting in amputations. Tiny blood vessel disease causes eye problems, even blindness, kidney issues and nerve damage to any body part.
Is diabetes preventable? Type 1 diabetes is an autoimmune condition, which, at this time, is not preventable. Type 2 diabetes, in some cases, can be prevented. Extra weight is one of the greatest risk factors. Keeping your body at a healthy weight, along with regular exercise and healthy eating, will go a long way in reducing your risk for diabetes. If you have diabetes, this advice will go a long way in helping you manage your Type 2 diabetes. Unfortunately, you cannot change your genetics, so if there is Type 2 diabetes in your family, your risk will be higher.
Type 1 diabetes can only be managed with insulin injections or an insulin pump. In Type 1 diabetes the pancreas makes no insulin or very, very little. In Type 2 diabetes, the pancreas still makes insulin, though either not enough, or it makes lots but insulin resistance does not let the body use the insulin effectively. Some type 2 diabetes can be managed with a healthy lifestyle only, some with medication in tablet form, and sometimes some insulin may need to be added. A human body cannot survive long without insulin. A person with Type 1 diabetes can survive at best just a few days without insulin.
The symptoms of Type 1 diabetes are generally quite noticeable. Often the early symptoms include increased thirst, frequent urination, and weight loss. As the pancreas makes less insulin, often flu-like symptoms, a fruity odour to the breath, abdominal pain, along with an increase in the above mentioned symptoms, appear. At this time Diabetic Ketoacidosis, a very serious condition, which could be fatal, is probably occurring. If this should happen, seek medical advice immediately.
The symptoms of Type 2 Diabetes are more subtle. It is often diagnosed with routine bloodwork or the presence of any of the above symptoms. Do ask your Doctor to check your blood sugar regularly, especially if you are at risk.
Diabetes is a condition that can be managed. There are so many options today to manage Type 1 and Type 2 diabetes. In Canada, diabetes education is available to everyone! The Canadian Diabetes Association is a great resource and can be found at www.diabetes.ca or by phone 1-800-226-8464.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Marg Stevens
Almost everyone knows someone with diabetes, and most families have a family member with diabetes. Diabetes is a very common health condition affecting over 3 million Canadians. People with diabetes generally look very normal and there are no visible attributes to identify this condition. So, is it serious?
Yes, diabetes is very serious. If diabetes was not serious and high blood sugars did not cause harm, there wouldn’t be a need for diabetes educators or Diabetes Education Centers. Diabetes is a disease of blood vessels. Left untreated, high blood sugars do significant damage to blood vessels. The complications of diabetes are a result of high blood sugars, which damage arteries, veins and tiny capillaries. Large blood vessel disease leads to heart disease, stroke and decreased blood supply to the lower extremities sometimes resulting in amputations. Tiny blood vessel disease causes eye problems, even blindness, kidney issues and nerve damage to any body part.
Is diabetes preventable? Type 1 diabetes is an autoimmune condition, which, at this time, is not preventable. Type 2 diabetes, in some cases, can be prevented. Extra weight is one of the greatest risk factors. Keeping your body at a healthy weight, along with regular exercise and healthy eating, will go a long way in reducing your risk for diabetes. If you have diabetes, this advice will go a long way in helping you manage your Type 2 diabetes. Unfortunately, you cannot change your genetics, so if there is Type 2 diabetes in your family, your risk will be higher.
Type 1 diabetes can only be managed with insulin injections or an insulin pump. In Type 1 diabetes the pancreas makes no insulin or very, very little. In Type 2 diabetes, the pancreas still makes insulin, though either not enough, or it makes lots but insulin resistance does not let the body use the insulin effectively. Some type 2 diabetes can be managed with a healthy lifestyle only, some with medication in tablet form, and sometimes some insulin may need to be added. A human body cannot survive long without insulin. A person with Type 1 diabetes can survive at best just a few days without insulin.
The symptoms of Type 1 diabetes are generally quite noticeable. Often the early symptoms include increased thirst, frequent urination, and weight loss. As the pancreas makes less insulin, often flu-like symptoms, a fruity odour to the breath, abdominal pain, along with an increase in the above mentioned symptoms, appear. At this time Diabetic Ketoacidosis, a very serious condition, which could be fatal, is probably occurring. If this should happen, seek medical advice immediately.
The symptoms of Type 2 Diabetes are more subtle. It is often diagnosed with routine bloodwork or the presence of any of the above symptoms. Do ask your Doctor to check your blood sugar regularly, especially if you are at risk.
Diabetes is a condition that can be managed. There are so many options today to manage Type 1 and Type 2 diabetes. In Canada, diabetes education is available to everyone! The Canadian Diabetes Association is a great resource and can be found at www.diabetes.ca or by phone 1-800-226-8464.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
December 2014
From our family to yours, Merry Christmas and Seasons Greetings
By Sandy Turner
It’s the most wonderful time of the year…Christmas, but for some, this also includes stress, weight gain and over-indulging. It is easy to get caught up in the excitement of the season and let healthy habits fall by the wayside. But, do you really want to lose the momentum gained this fall and have to start all over again with a New Years resolution? If the answer is no, try these tips and tricks to keep on track for a healthy, happy and more enjoyable holiday!
Wondering how to avoid gaining weight but still enjoy the holidays? The festive season brings about many opportunities to gather with family and friends but it also includes many mouth watering and tempting treats. Instead of constant grazing at the snack table, fill a small plate to help control portions and remember to include fruits and veggies. Another trick is to rate the first bite of a particular food on a scale of 1-10, where 1 means that the food tastes terrible, and a rating of 10 would mean that the food is totally worth eating and tastes delicious. Try to only eat the foods rated a 10/10 and don’t waste your time (or calories) with the rest. This draws attention to how food actually tastes, rather than mindlessly eating and cleaning our plates even though we may not truly like what we’re eating. Finally, try not to go to a party hungry. This will help to avoid eating too fast and too much. Instead, eat a wholesome breakfast and lunch on the day to avoid overeating at the party.
Wondering how to get everything done in time? When pressed for time, but still need to prepare foods for gatherings, try being pro-active! Many foods can be prepared weeks ahead of time and then come party night, all you need to do is to pull it out of the freezer and bake. Think of all the smells with almost no mess. Consider recruiting help when hosting a party and have a potluck. This can help decrease the stress from preparing all of the food as well as the money spent on it. The trick is not to call it a potluck, rather, it's a "Holiday Sampler Party". Instruct each guest to bring the one food item that has a special holiday memory or just a favorite holiday food. Then at the party, have everyone share the story behind their selection.
Wondering how to have a stress-free holiday? This time of year can have ‘hectic’ written all over it. There are many demands this time of year. Try to prioritize what really needs to be done and learn to politely say “no” to the extras! Another way to keep stress levels to a minimum is by lowering expectations. It is tempting to expect everything from the tree and gifts to the in-laws to be perfect during the holidays. When things don’t go according to plan it’s easy to become disappointed or frustrated. By not expecting perfection it will be easier to accept when mishaps occur. It may also be easier to accept imperfections in others. Remember to focus on what is most important to you about celebrating the holidays. Finally, set aside some time during the busy holiday season for yourself to do something that you enjoy. Whether it’s baking, crafting or reading a great book. Take some time to relax! The clean house and expensive gifts aren’t what gets remembered. It’s the laughter, love and time spent with family that builds memories. Focus on that and the rest doesn’t matter so much!
Wondering how to fit in exercise on top of everything else this Christmas? If it’s hard to stick to a regular exercise routine, focus on being active all day long. Include a walk where and whenever possible. It may not seem like much at the time but every little bit counts! At work, get up from the desk to respond to an email from a colleague, take the stairs instead of the elevator and walk at lunch or breaks. During errands, park a little further away or do some laps of the store before starting shopping. Get outside and play! Don’t use the cold as an excuse – use the snow as a reason to get outside. Try making snowmen with the kids or grandkids, go skating, tobogganing, cross-country skiing, or organize a snow soccer or football game. Dress for the weather. This will make being active outside much more enjoyable. Hats, scarves, and waterproof gloves are must haves. Dress in layers and take them off when the body begins to warm up from all that fun exercise! When days are less hectic be sure to aim for at least 30 minutes of activity each day. This will make getting back into regular exercise after the holidays a bit easier and won’t feel like starting all over again.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Sandy Turner
It’s the most wonderful time of the year…Christmas, but for some, this also includes stress, weight gain and over-indulging. It is easy to get caught up in the excitement of the season and let healthy habits fall by the wayside. But, do you really want to lose the momentum gained this fall and have to start all over again with a New Years resolution? If the answer is no, try these tips and tricks to keep on track for a healthy, happy and more enjoyable holiday!
Wondering how to avoid gaining weight but still enjoy the holidays? The festive season brings about many opportunities to gather with family and friends but it also includes many mouth watering and tempting treats. Instead of constant grazing at the snack table, fill a small plate to help control portions and remember to include fruits and veggies. Another trick is to rate the first bite of a particular food on a scale of 1-10, where 1 means that the food tastes terrible, and a rating of 10 would mean that the food is totally worth eating and tastes delicious. Try to only eat the foods rated a 10/10 and don’t waste your time (or calories) with the rest. This draws attention to how food actually tastes, rather than mindlessly eating and cleaning our plates even though we may not truly like what we’re eating. Finally, try not to go to a party hungry. This will help to avoid eating too fast and too much. Instead, eat a wholesome breakfast and lunch on the day to avoid overeating at the party.
Wondering how to get everything done in time? When pressed for time, but still need to prepare foods for gatherings, try being pro-active! Many foods can be prepared weeks ahead of time and then come party night, all you need to do is to pull it out of the freezer and bake. Think of all the smells with almost no mess. Consider recruiting help when hosting a party and have a potluck. This can help decrease the stress from preparing all of the food as well as the money spent on it. The trick is not to call it a potluck, rather, it's a "Holiday Sampler Party". Instruct each guest to bring the one food item that has a special holiday memory or just a favorite holiday food. Then at the party, have everyone share the story behind their selection.
Wondering how to have a stress-free holiday? This time of year can have ‘hectic’ written all over it. There are many demands this time of year. Try to prioritize what really needs to be done and learn to politely say “no” to the extras! Another way to keep stress levels to a minimum is by lowering expectations. It is tempting to expect everything from the tree and gifts to the in-laws to be perfect during the holidays. When things don’t go according to plan it’s easy to become disappointed or frustrated. By not expecting perfection it will be easier to accept when mishaps occur. It may also be easier to accept imperfections in others. Remember to focus on what is most important to you about celebrating the holidays. Finally, set aside some time during the busy holiday season for yourself to do something that you enjoy. Whether it’s baking, crafting or reading a great book. Take some time to relax! The clean house and expensive gifts aren’t what gets remembered. It’s the laughter, love and time spent with family that builds memories. Focus on that and the rest doesn’t matter so much!
Wondering how to fit in exercise on top of everything else this Christmas? If it’s hard to stick to a regular exercise routine, focus on being active all day long. Include a walk where and whenever possible. It may not seem like much at the time but every little bit counts! At work, get up from the desk to respond to an email from a colleague, take the stairs instead of the elevator and walk at lunch or breaks. During errands, park a little further away or do some laps of the store before starting shopping. Get outside and play! Don’t use the cold as an excuse – use the snow as a reason to get outside. Try making snowmen with the kids or grandkids, go skating, tobogganing, cross-country skiing, or organize a snow soccer or football game. Dress for the weather. This will make being active outside much more enjoyable. Hats, scarves, and waterproof gloves are must haves. Dress in layers and take them off when the body begins to warm up from all that fun exercise! When days are less hectic be sure to aim for at least 30 minutes of activity each day. This will make getting back into regular exercise after the holidays a bit easier and won’t feel like starting all over again.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
November 2014
Reducing your cancer risk
By Jena Baker
Cancer, it is a complex disease and there are over 100 different known cancers that affect humans. It is a group of diseases that involve abnormal cell growth that have the potential to invade and spread to other parts of the body. Out of the 100 different known cancers, 90-95% of cases are due to environmental factors with the remaining 5-10% being inherited genetics. The common environmental factors that contribute to cancer death include tobacco (25-30%), diet and obesity (30-35%), infections (15-20%), radiation (10%), stress, sedentary behavior and environmental pollutants. However, greater than 30% of cancer deaths could be prevented by avoiding risk factors including tobacco, overweight/obesity, poor nutrition, physical inactivity, and alcohol.
Some preventative measures include:
For assistance in preventative measures, contact your local Family Health Team. Many Family Health Teams offer programs geared towards prevention of chronic disease. Some programs include:
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Jena Baker
Cancer, it is a complex disease and there are over 100 different known cancers that affect humans. It is a group of diseases that involve abnormal cell growth that have the potential to invade and spread to other parts of the body. Out of the 100 different known cancers, 90-95% of cases are due to environmental factors with the remaining 5-10% being inherited genetics. The common environmental factors that contribute to cancer death include tobacco (25-30%), diet and obesity (30-35%), infections (15-20%), radiation (10%), stress, sedentary behavior and environmental pollutants. However, greater than 30% of cancer deaths could be prevented by avoiding risk factors including tobacco, overweight/obesity, poor nutrition, physical inactivity, and alcohol.
Some preventative measures include:
- Quitting smoking by using medications such as Nicotine Replacement Therapy, Champix, and Zyban have proven effective especially with the assistance of smoking cessation counselling. By quitting smoking you are adding more years to your life and reducing the risk of developing lung cancer by 50-70%.
- Controlling weight and exercising regularly can reduce the risk of developing cancer. The Canadian Cancer Society recommends at least 30 minutes of physical activity five or more days per week if the individual can tolerate it.
- Fruits, vegetables, and whole grains contain vitamins, minerals, fiber, and antioxidants, which may help protect against developing various types of cancer. Eating five or more servings of fresh fruits and vegetables daily is important for health. A variety of produce should be included in the diet, such as kale, chard, spinach, dark green lettuce, peppers, and squashes.
- Consuming moderate-to-heavy amounts of alcohol, such as more than one drink daily for women and two for men, may increase the risk of developing certain cancers, such as colon and breast cancer. This is particularly true if the individual has a close relative with cancer, such as a parent, child, or sibling.
- People who eat high fat diets may have a higher rate of cancer, such as colon cancer. It is important to limit saturated fats from animal sources such as red meat. Other foods that contain saturated fat include milk, cheese, ice cream, coconut and palm oils. It is best to restrict the total fat intake to about 30% of daily calories, with no more than 10% coming from saturated fats. Instead include sources of omega-3 fats found in fatty fish such as salmon, mackerel, herring, sardines etc. and plant-based fats such as walnuts, canola/flax oil, ground flax seed, soy products, hemp seed etc.
For assistance in preventative measures, contact your local Family Health Team. Many Family Health Teams offer programs geared towards prevention of chronic disease. Some programs include:
- Cancer Support Groups
- Healthy You: Lifestyle Balance Group
- Heart Smart
- Smoking Cessation Counseling and Free Nicotine Replacement Therapy
- Smokers Support Groups
- Walking Groups
- Cardiovascular and Strength Training Groups
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
October 2014
Stepping Up your Activity
By Marissa Bertens, RD
Walking is a great way to stay active and healthy… plus it’s free! There are many health benefits associated with walking:
1. It’s good for your heart. Walking regularly can help reduce high blood pressure and high cholesterol. Remember your heart is a muscle too, and it’s important to use our muscles on a regular basis to keep them strong.
2. It strengthens bones and joints. Walking is easier on your joints than higher-impact activities like running or jumping, but it still helps reduce your risk of osteoporosis and risk of falls.
3. It’s good for your blood sugars. If you have diabetes, or if you are trying to prevent diabetes walking is a great way to reduce your risk of high blood sugar levels.
4. It can ease the mind. Many mental health benefits have been associated with activity, like reduced stress, less depression, and a better night’s sleep.
There are many simple ways you can add steps throughout your day. Here are some fun tips that will help you to add steps to your day without going out of your way:
· Make an after-dinner walk a family tradition
· If you make a call, walk while you talk
· For every hour of TV programming there are 17 minutes of commercials; walk around your house during the TV commercials
· Start a walking club with your neighbours or friends
· Take the stairs rather than the elevator or escalator
· Walk your grocery cart back to the front of the store
· Take several trips to unload your groceries from your car
· Start a break-time walking club with your co-workers
· Park farther away from building entrances
Mixing it Up!
Add Variety-by trying something new, do the same activity in a new place, or be active with someone new to make it social.
Make Being Active Fun- Dance! Listen to music or books on tape while being active.
Challenge Yourself- Try adding more steps to your day, or try training for a challenging hike.
Another way to challenge yourself is by counting your steps by using a pedometer, and try to increase the number of steps you make each day. A pedometer is a device that counts the number of steps you take while walking. They detect your body’s gait movement by being warn at your waist. Using a pedometer will help you gauge how active you are throughout the day and can help motivate you to walk more.
Pedometers are available for loan at any branch of the Wellington County libraries. Borrow a pedometer with your family and record the number of steps you take.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Marissa Bertens, RD
Walking is a great way to stay active and healthy… plus it’s free! There are many health benefits associated with walking:
1. It’s good for your heart. Walking regularly can help reduce high blood pressure and high cholesterol. Remember your heart is a muscle too, and it’s important to use our muscles on a regular basis to keep them strong.
2. It strengthens bones and joints. Walking is easier on your joints than higher-impact activities like running or jumping, but it still helps reduce your risk of osteoporosis and risk of falls.
3. It’s good for your blood sugars. If you have diabetes, or if you are trying to prevent diabetes walking is a great way to reduce your risk of high blood sugar levels.
4. It can ease the mind. Many mental health benefits have been associated with activity, like reduced stress, less depression, and a better night’s sleep.
There are many simple ways you can add steps throughout your day. Here are some fun tips that will help you to add steps to your day without going out of your way:
· Make an after-dinner walk a family tradition
· If you make a call, walk while you talk
· For every hour of TV programming there are 17 minutes of commercials; walk around your house during the TV commercials
· Start a walking club with your neighbours or friends
· Take the stairs rather than the elevator or escalator
· Walk your grocery cart back to the front of the store
· Take several trips to unload your groceries from your car
· Start a break-time walking club with your co-workers
· Park farther away from building entrances
Mixing it Up!
Add Variety-by trying something new, do the same activity in a new place, or be active with someone new to make it social.
Make Being Active Fun- Dance! Listen to music or books on tape while being active.
Challenge Yourself- Try adding more steps to your day, or try training for a challenging hike.
Another way to challenge yourself is by counting your steps by using a pedometer, and try to increase the number of steps you make each day. A pedometer is a device that counts the number of steps you take while walking. They detect your body’s gait movement by being warn at your waist. Using a pedometer will help you gauge how active you are throughout the day and can help motivate you to walk more.
Pedometers are available for loan at any branch of the Wellington County libraries. Borrow a pedometer with your family and record the number of steps you take.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
August 2014
SUMMER EXTRAVAGANZA - VEGETABLES
By Jennifer DeGrandis Graham, RD
It’s that wonderful time of the year, Summer!!! Time to take advantage of those fantastic fresh fruits and vegetables. They taste great and they are good for you too! Let’s talk vegetables. Why should you eat them? Eating vegetables provides many health benefits. They are low in calories, high in fibre, high in antioxidants and loaded with vitamins. They are also very colorful. Did you know the different colors provide different antioxidants? (Antioxidants are chemicals that defend healthy cells in your body from damage caused by destructive free radicals)
Red gives you: Lycopene, an antioxidant that helps reduce the risk for several different types of cancer and anthocyanins, an anti-inflammatory that helps protect blood health and nervous system health.
Yellow/Orange gives you: Beta carotene, an antioxidant that helps reduce the risk of cancer and heart disease; maintains eye health; and helps boost the immune system. Bioflavonoids, which work with vitamin C to help reduce the risk of cancer; strengthen the bones; keep skin healthy; and lower the risk of heart attacks.
Green gives you: Alicin which helps control your blood pressure, cholesterol and helps your body fight infection; and Lutein an antioxidant that helps keep your eyes healthy.
Vegetables and Fruit make up the largest arc of Canada’s Food Guide Rainbow, which recommends at least one dark green, and one orange vegetable each day. Go for dark green vegetables such as broccoli, romaine lettuce, kale and spinach. Whereas carrots, sweet potatoes and winter squash are great orange vegetables.
Here are some tips to help you eat more vegetables. Buy fresh vegetables in season. They cost less and are likely to be at their best flavor. Plan some meals around a vegetable main dish, such as vegetable stir-fry or soup. Try a main dish salad for lunch. Include a green salad with your dinner every night. Shred carrots or zucchini into meatloaf, casseroles, quick breads and muffins. Include chopped vegetables in pasta sauce or lasagna. Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients and texture. Grill vegetable kabobs as part of a barbecue meal try tomatoes, mushrooms, peppers and onions. Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Carrots and celery sticks are the usual but try red, green or yellow pepper strips, broccoli flowerets, cauliflower or cucumber slices.
Make a point of storing vegetables properly to keep them fresh and safe to eat. Most fresh vegetables need to be stored in the refrigerator. Mushrooms Onions, potatoes, shallots, and hard-shelled winter squash don’t need to be refrigerated. They stay good for several weeks to a month when you store them in a cool, dry, dark drawer or bin. Garlic lasts longer in the refrigerator, so if you don’t use it often, keep it chilled.
Knowing how to wash different types of vegetables the right way will keep your food tasting great and safe to eat. Before you start – wash your hands! Wash fresh vegetables under running water just before you are ready to eat or cook them.
Now, you are ready to eat those fantastic vegetables! Great places to go for fresh vegetables are our Local Farmers markets in Minto, Wellington North, Elora and Guelph. Another great idea for fresh vegetables from September to June is the Good Food Box. This program is organized by the Seniors’ Center for Excellence, 519-638-1000.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Jennifer DeGrandis Graham, RD
It’s that wonderful time of the year, Summer!!! Time to take advantage of those fantastic fresh fruits and vegetables. They taste great and they are good for you too! Let’s talk vegetables. Why should you eat them? Eating vegetables provides many health benefits. They are low in calories, high in fibre, high in antioxidants and loaded with vitamins. They are also very colorful. Did you know the different colors provide different antioxidants? (Antioxidants are chemicals that defend healthy cells in your body from damage caused by destructive free radicals)
Red gives you: Lycopene, an antioxidant that helps reduce the risk for several different types of cancer and anthocyanins, an anti-inflammatory that helps protect blood health and nervous system health.
Yellow/Orange gives you: Beta carotene, an antioxidant that helps reduce the risk of cancer and heart disease; maintains eye health; and helps boost the immune system. Bioflavonoids, which work with vitamin C to help reduce the risk of cancer; strengthen the bones; keep skin healthy; and lower the risk of heart attacks.
Green gives you: Alicin which helps control your blood pressure, cholesterol and helps your body fight infection; and Lutein an antioxidant that helps keep your eyes healthy.
Vegetables and Fruit make up the largest arc of Canada’s Food Guide Rainbow, which recommends at least one dark green, and one orange vegetable each day. Go for dark green vegetables such as broccoli, romaine lettuce, kale and spinach. Whereas carrots, sweet potatoes and winter squash are great orange vegetables.
Here are some tips to help you eat more vegetables. Buy fresh vegetables in season. They cost less and are likely to be at their best flavor. Plan some meals around a vegetable main dish, such as vegetable stir-fry or soup. Try a main dish salad for lunch. Include a green salad with your dinner every night. Shred carrots or zucchini into meatloaf, casseroles, quick breads and muffins. Include chopped vegetables in pasta sauce or lasagna. Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients and texture. Grill vegetable kabobs as part of a barbecue meal try tomatoes, mushrooms, peppers and onions. Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Carrots and celery sticks are the usual but try red, green or yellow pepper strips, broccoli flowerets, cauliflower or cucumber slices.
Make a point of storing vegetables properly to keep them fresh and safe to eat. Most fresh vegetables need to be stored in the refrigerator. Mushrooms Onions, potatoes, shallots, and hard-shelled winter squash don’t need to be refrigerated. They stay good for several weeks to a month when you store them in a cool, dry, dark drawer or bin. Garlic lasts longer in the refrigerator, so if you don’t use it often, keep it chilled.
Knowing how to wash different types of vegetables the right way will keep your food tasting great and safe to eat. Before you start – wash your hands! Wash fresh vegetables under running water just before you are ready to eat or cook them.
Now, you are ready to eat those fantastic vegetables! Great places to go for fresh vegetables are our Local Farmers markets in Minto, Wellington North, Elora and Guelph. Another great idea for fresh vegetables from September to June is the Good Food Box. This program is organized by the Seniors’ Center for Excellence, 519-638-1000.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
July 2014
Staying Healthy While on Vacation
By Mike Libbey, RD
It’s finally that time of the year to plan a nice summer vacation, especially after such a long cold winter, which seemed never ending. Vacations are usually a chance to enjoy the outdoor weather and activities. Although many find that after vacationing they tend to put on some additional weight due to overindulging when eating out. Remember during the winter most have gained anywhere from 2 to 5 pounds which usually is a permanent weight gain. It doesn’t sound like much but in 10 years that can be an extra 30 pounds which can be the trigger for starting insulin resistance which may lead to type 2 diabetes.
How to eat healthy while on a vacation is a challenge. The main way to tackle this is to change the way you think about eating. Most people think “I’ve worked hard all year and I deserve to reward myself by having tasty treats”. A better way of looking at this is you deserve to be healthy and that does not mean living without the foods we love. When eating out, have desert but skip the French fries or bread and butter to offset the extra calories. When booking a room try getting one with a refrigerator so you can stock it with healthy foods such as yogurt, low fat milk, fruit and vegetables. You can also bring your own healthy cold cereal, whole grain breakfast bars, bottled water and even some canned tuna, don’t forget the utensils and bowls.
Now let’s look at staying active while on vacation. If you are a parent with young children or are even brave enough to bring your teenage children, be active with them. I see so many parents that are resting sipping on a cold beverage while their children are out playing. The best times I’ve ever had in my life were being active with my children when they were young and even as they grew into young adults. Don’t let this opportunity slip through your fingers. Just remember your children will only be young once and one day will be out on their own. Now is the time to bond and build lasting memories that will be with you for a lifetime. For those who don’t have children at home, plan some sort of physical activity on your vacation. One of the best conditioning activities is simply a nice walk down a nature trail or on the beach. The key point is to stay physically active throughout your life.
One of the most important gifts you can share with your children is to educate them. As a parent you can talk to them about eating healthy and staying active but unless you actually demonstrate this way of living to them, you are probably wasting your breath. Childhood obesity has been increasing each year for the last 30 years and there is no sign of improvement. Currently 59% of Canadian adults and 31% of children are overweight or obese. Childhood obesity increases the risk of type 2 diabetes, cardiovascular disease, including high cholesterol and high blood pressure, and many other health problems.
So we now know being overweight is a health concern but what to do about it? Here are some ideas enjoy your vacation and stay healthy:
By Mike Libbey, RD
It’s finally that time of the year to plan a nice summer vacation, especially after such a long cold winter, which seemed never ending. Vacations are usually a chance to enjoy the outdoor weather and activities. Although many find that after vacationing they tend to put on some additional weight due to overindulging when eating out. Remember during the winter most have gained anywhere from 2 to 5 pounds which usually is a permanent weight gain. It doesn’t sound like much but in 10 years that can be an extra 30 pounds which can be the trigger for starting insulin resistance which may lead to type 2 diabetes.
How to eat healthy while on a vacation is a challenge. The main way to tackle this is to change the way you think about eating. Most people think “I’ve worked hard all year and I deserve to reward myself by having tasty treats”. A better way of looking at this is you deserve to be healthy and that does not mean living without the foods we love. When eating out, have desert but skip the French fries or bread and butter to offset the extra calories. When booking a room try getting one with a refrigerator so you can stock it with healthy foods such as yogurt, low fat milk, fruit and vegetables. You can also bring your own healthy cold cereal, whole grain breakfast bars, bottled water and even some canned tuna, don’t forget the utensils and bowls.
Now let’s look at staying active while on vacation. If you are a parent with young children or are even brave enough to bring your teenage children, be active with them. I see so many parents that are resting sipping on a cold beverage while their children are out playing. The best times I’ve ever had in my life were being active with my children when they were young and even as they grew into young adults. Don’t let this opportunity slip through your fingers. Just remember your children will only be young once and one day will be out on their own. Now is the time to bond and build lasting memories that will be with you for a lifetime. For those who don’t have children at home, plan some sort of physical activity on your vacation. One of the best conditioning activities is simply a nice walk down a nature trail or on the beach. The key point is to stay physically active throughout your life.
One of the most important gifts you can share with your children is to educate them. As a parent you can talk to them about eating healthy and staying active but unless you actually demonstrate this way of living to them, you are probably wasting your breath. Childhood obesity has been increasing each year for the last 30 years and there is no sign of improvement. Currently 59% of Canadian adults and 31% of children are overweight or obese. Childhood obesity increases the risk of type 2 diabetes, cardiovascular disease, including high cholesterol and high blood pressure, and many other health problems.
So we now know being overweight is a health concern but what to do about it? Here are some ideas enjoy your vacation and stay healthy:
- Plan mini-vacations such as hikes, camping out (leave electronic games
at home).
- Allow a certain amount of time each day to be physically active with
your children. Examples: biking, swimming, throwing a frisbee.
Remember, make it fun and also that there is no excuse not to find the time.
- Don’t bring home junk food. If
it’s there, you will eat it.
- Have a fruit and veggie plate ready for the kids when they get home
playing. If short on time, make it the
night before.
June 2014
Stroke awareness…
By Sandy Turner, R.Kin
Do you know the warning signs of a stroke? The symptoms of a stroke should never be ignored. Getting to the hospital quickly will result in less damage to the brain and an improved recovery. It is estimated that 50, 000 Canadians have a stroke every year. If you experience sudden weakness, trouble speaking, vision troubles, headache or dizziness you should call 9-1-1 immediately.
Symptoms of stroke can be temporary but even if the symptom has subsided, it is still important to get to the emergency room to have it checked out. Weakness can include sudden loss of strength and numbness in the face, arms or legs. Trouble speaking can also include any sudden difficulty speaking or understanding or sudden confusion of speech.
The good news is many of the things that will put you at risk of stroke can be prevented and managed by living a healthy lifestyle. Risk factors include high blood pressure, elevated cholesterol levels, diabetes, being overweight, drinking too much alcohol, physical inactivity, smoking and stress. The main pillars of healthy living include a well balanced diet, regular physical activity and managing blood pressure and stress. All of which will help you reduce your risk of stroke and many other diseases.
Tips for achieving a healthy lifestyle:
Making these changes will take time. The best way to start is by choosing one thing that you can work on. Set small, realistic goals that help direct you towards this change. Once you feel you can maintain this change, consider adding something more from the list. Slow and small steps toward health are important. If you are having trouble getting started, or staying on track, think about booking an appointment with your Family Health Team.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Sandy Turner, R.Kin
Do you know the warning signs of a stroke? The symptoms of a stroke should never be ignored. Getting to the hospital quickly will result in less damage to the brain and an improved recovery. It is estimated that 50, 000 Canadians have a stroke every year. If you experience sudden weakness, trouble speaking, vision troubles, headache or dizziness you should call 9-1-1 immediately.
Symptoms of stroke can be temporary but even if the symptom has subsided, it is still important to get to the emergency room to have it checked out. Weakness can include sudden loss of strength and numbness in the face, arms or legs. Trouble speaking can also include any sudden difficulty speaking or understanding or sudden confusion of speech.
The good news is many of the things that will put you at risk of stroke can be prevented and managed by living a healthy lifestyle. Risk factors include high blood pressure, elevated cholesterol levels, diabetes, being overweight, drinking too much alcohol, physical inactivity, smoking and stress. The main pillars of healthy living include a well balanced diet, regular physical activity and managing blood pressure and stress. All of which will help you reduce your risk of stroke and many other diseases.
Tips for achieving a healthy lifestyle:
- Know your numbers! Visit the doctor’s office regularly and have your blood pressure, cholesterol and other blood work such as blood sugar checked.
- Be more active! Carve out at least 30 minutes on most days of the week to exercise. Aim to get a bit out of breath with moderate-to-vigorous walking, biking, swimming or dancing.
- Eat less salt. Read the labels to find out how much salt per serving is in your favorite foods. 0-200mg is a green light, eat often; 200-400mg is yellow a light, eat in moderation and over 400mg, is a red light, so try to limit these foods.
- Limit your alcohol intake. Reduce your long-term health risks by drinking no more than 10 drinks a week for women, with not more than 2 drinks a day most days, and no more than 15 drinks a week for men, with no more than 3 drinks a day most days.
- Achieve a healthy weight. If you are overweight, try to lose 10% of your total body weight.
- Reduce stress. Take some time in the day for relaxation and deep breathing techniques to help unwind and relieve stress. Exercise is another great way to de-stress.
- Eat vegetables. When enjoying lunch or supper aim to fill half of your plate with vegetables.
- Treat yourself. It’s ok to enjoy fast food or something sweet, but be sure to save this for special occasions only and not for every day.
- Smoking. Any exposure to smoke is harmful, including second hand smoke. Seek advice and work towards a smoke-free lifestyle.
- Medications. If you have been prescribed medications, it is important to take them as directed. Ask your Pharmacist about your medications and understand what they are for. Always let your doctor know if you have stopped taking a medication on your own.
Making these changes will take time. The best way to start is by choosing one thing that you can work on. Set small, realistic goals that help direct you towards this change. Once you feel you can maintain this change, consider adding something more from the list. Slow and small steps toward health are important. If you are having trouble getting started, or staying on track, think about booking an appointment with your Family Health Team.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
April 2014
Family Health Teams … Giving you access to the Right Service by the Right Provider at the Right Time
By Marissa Bertens, RD
Family Health Teams (FHTs) are a relatively new way of providing care to patients. FHTs are a little different than the usual way of providing health care. Learn more about FHTs here.
What is a Family Health Team?
The Ministry of Health and Long-Term Care funds Family Health Teams. FHTs are community-centred primary care organizations whose programs and services are geared to the community they serve. FHTs offer doctor's office services as well as a team of different health professionals who work together to meet patient’s needs. The focus is on keeping you and your family healthy, not just treating you when you are sick. FHTs also offer programs and services that help patients to:
· Understand risk for common chronic diseases like high blood pressure, diabetes or cancer
· Live a healthy lifestyle to manage, delay or stop an illness from starting
· Learn how to take care of themselves if they develop a common illness
What does “Team” in Family Health Team mean?
The team approach at Family Health Teams brings together different health care providers to organize care for patients. Each team is different and can include doctors, nurse practitioners, nurses, medical secretaries, dietitians, pharmacists, social workers and therapists, exercise specialists, occupational therapists, physician assistants, physiotherapists and administration staff. The team works together using their special skills to provide the best care to patients, as close to home as possible.
How many Family Health Teams are there?
There are 185 Family Health Teams across Ontario serving over 3 million people in over 200 communities.
What will Family Health Teams mean to you?
FHTs are patient centred and provide access to a number of primary health care services from a variety of team members, including your family doctor.
· Your family doctor will continue to see you during regular office hours
· You will have access to other health care professionals within that Family Health Team, such as nurse practitioners, nurses,
dietitians, exercise specialists and pharmacists
· Family Health Teams are organized to offer you timely access to care
· Family Health Teams offer a variety of free programs in chronic disease management, disease prevention and health
promotion to assist with healthy lifestyle choices (diet, exercise and more)
How can I access the services of a Family Health Team?
Many of the free services and programs offered by FHTs are available without a referral and can be accessed by calling for an appointment. Ask your health care provider about the services offered at your next check up!
How can I join a Family Health Team?
Some Family Health Teams accept patients directly from people in the community. Many FHTs require interested patients to enroll through Health Care Connect. Health Care Connect helps Ontarians who are without a family health care provider (family doctor or nurse practitioner) to find one. People without a family health care provider are referred to a family doctor or a nurse practitioner who is accepting new patients in their community. More information about Health Care Connect can be found here: http://www.health.gov.on.ca/en/ms/healthcareconnect/public/
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Marissa Bertens, RD
Family Health Teams (FHTs) are a relatively new way of providing care to patients. FHTs are a little different than the usual way of providing health care. Learn more about FHTs here.
What is a Family Health Team?
The Ministry of Health and Long-Term Care funds Family Health Teams. FHTs are community-centred primary care organizations whose programs and services are geared to the community they serve. FHTs offer doctor's office services as well as a team of different health professionals who work together to meet patient’s needs. The focus is on keeping you and your family healthy, not just treating you when you are sick. FHTs also offer programs and services that help patients to:
· Understand risk for common chronic diseases like high blood pressure, diabetes or cancer
· Live a healthy lifestyle to manage, delay or stop an illness from starting
· Learn how to take care of themselves if they develop a common illness
What does “Team” in Family Health Team mean?
The team approach at Family Health Teams brings together different health care providers to organize care for patients. Each team is different and can include doctors, nurse practitioners, nurses, medical secretaries, dietitians, pharmacists, social workers and therapists, exercise specialists, occupational therapists, physician assistants, physiotherapists and administration staff. The team works together using their special skills to provide the best care to patients, as close to home as possible.
How many Family Health Teams are there?
There are 185 Family Health Teams across Ontario serving over 3 million people in over 200 communities.
What will Family Health Teams mean to you?
FHTs are patient centred and provide access to a number of primary health care services from a variety of team members, including your family doctor.
· Your family doctor will continue to see you during regular office hours
· You will have access to other health care professionals within that Family Health Team, such as nurse practitioners, nurses,
dietitians, exercise specialists and pharmacists
· Family Health Teams are organized to offer you timely access to care
· Family Health Teams offer a variety of free programs in chronic disease management, disease prevention and health
promotion to assist with healthy lifestyle choices (diet, exercise and more)
How can I access the services of a Family Health Team?
Many of the free services and programs offered by FHTs are available without a referral and can be accessed by calling for an appointment. Ask your health care provider about the services offered at your next check up!
How can I join a Family Health Team?
Some Family Health Teams accept patients directly from people in the community. Many FHTs require interested patients to enroll through Health Care Connect. Health Care Connect helps Ontarians who are without a family health care provider (family doctor or nurse practitioner) to find one. People without a family health care provider are referred to a family doctor or a nurse practitioner who is accepting new patients in their community. More information about Health Care Connect can be found here: http://www.health.gov.on.ca/en/ms/healthcareconnect/public/
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
March 2014
Simply Cook and Enjoy!
By Jenny Harrison, RD CDE
March is Nutrition Month and this year’s theme is “Simply Cook and Enjoy!” A lot of us are busy and our lifestyle and priorities have changed over the last 20 years. We rely on quick and easy meals that are often prepared or pre-packaged. This is leading to a loss of cooking skills for all ages of Canadians. If we’re not cooking, how are we going to pass these skills on to our children?! You may ask why this is a problem when there are so many quick easy things to pick up at the grocery store or so many restaurants to visit or get take-out from. Maybe our kids don’t even need to learn to cook? Well, research shows that kids who help in the kitchen have healthier diets. It has also been shown that the children and teens from families who regularly eat together make better food choices, have healthier weights, have a reduced risk for eating disorders, and have improved school performance. We also know that relying on processed, prepared, and restaurant food can cause significant health consequences.
This is all well and good but things like lack of time, energy, and ideas seem to make it hard for us to spend the time needed on food preparation. Here are 3 tips from Dietitians of Canada to help:
Tip 1: Cook once. Eat twice. Make weeknight cooking a breeze with planned extras.
Tip 2: Double up! Make a double batch of breakfast on the weekend to enjoy during the week.
Tip 3: Find weekdays too hectic to cook with kids? KISS: Keep it simple, sweetie!
Need recipes? Check out Cookspiration, the new website and mobile app created by Dietitians of Canada for simple ideas. Another great resource is www.eatrightontario.ca. You can also call them and speak to a Registered Dietitian for free at 1-877-510-5102.
For more information about meeting with a Registered Dietitian or any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Jenny Harrison, RD CDE
March is Nutrition Month and this year’s theme is “Simply Cook and Enjoy!” A lot of us are busy and our lifestyle and priorities have changed over the last 20 years. We rely on quick and easy meals that are often prepared or pre-packaged. This is leading to a loss of cooking skills for all ages of Canadians. If we’re not cooking, how are we going to pass these skills on to our children?! You may ask why this is a problem when there are so many quick easy things to pick up at the grocery store or so many restaurants to visit or get take-out from. Maybe our kids don’t even need to learn to cook? Well, research shows that kids who help in the kitchen have healthier diets. It has also been shown that the children and teens from families who regularly eat together make better food choices, have healthier weights, have a reduced risk for eating disorders, and have improved school performance. We also know that relying on processed, prepared, and restaurant food can cause significant health consequences.
This is all well and good but things like lack of time, energy, and ideas seem to make it hard for us to spend the time needed on food preparation. Here are 3 tips from Dietitians of Canada to help:
Tip 1: Cook once. Eat twice. Make weeknight cooking a breeze with planned extras.
- Grilling chicken or fish? Grill a couple of extra pieces for sandwiches or salads.
- Roasting veggies? Roast extras to toss with pasta, barley, or quinoa or to top a pizza.
- Serving chili? Cook a bigger pot and then make enchiladas (baked chili wraps).
- Having salad with supper? Make extra and put it in the fridge, without dressing, for tomorrow’s lunch.
Tip 2: Double up! Make a double batch of breakfast on the weekend to enjoy during the week.
- Refrigerate extra whole grain pancakes. Reheat in the toaster and top with almond butter and sliced bananas. Enjoy with a glass of milk.
- Make a big pot of oatmeal. Store in single portions in the fridge or freezer. Reheat in the microwave and serve with a scoop of berries and walnut pieces.
- Bake a vegetable-filled frittata and refrigerate extra slices. They’re tasty hot or cold.
Tip 3: Find weekdays too hectic to cook with kids? KISS: Keep it simple, sweetie!
- Give kids easy tasks, such as stirring, when you’re in a hurry. You can be prepping other ingredients.
- Cook on weekends, when you can take more time to teach skills. Make a little extra for leftovers during the week.
- Choose easy-to-follow recipes with lots of tasks kids can help with.
- Prepare some ingredients before you start cooking.
Need recipes? Check out Cookspiration, the new website and mobile app created by Dietitians of Canada for simple ideas. Another great resource is www.eatrightontario.ca. You can also call them and speak to a Registered Dietitian for free at 1-877-510-5102.
For more information about meeting with a Registered Dietitian or any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
January 2014
Eating well on a budget
By Jenny Harrison, RD CDE
It’s January and a lot of us are pinching our pennies after a season of extra spending. For many Canadians, worrying about having enough food isn’t just seasonal. In 2011, one in eight homes in Canada worried about running out of food or actually going day(s) without food. Although this won’t solve the problem for everyone, here are some tips to help get the most out of our grocery budget:
Before you hit the aisles:
1. Make sure you aren’t hungry when you go to the store. Having a small snack or going after a meal will help prevent you from impulse buys that tend to be more expensive and less nutritious.
2. Make a list based on your meal plan for the week. This will also help prevent impulse buys!
3. Check the flyers and use coupons. You can also sign up online to receive updates or coupons from your favourite grocery store. Just make sure these are for items you would buy anyway!
At the store:
4. Try canned or frozen. During these cold months, when local produce is hard to find, the canned and frozen versions will save you money and are equally nutritious. You can use exactly the amount you need which will help cut down waste. Remember to rinse canned foods well to remove the salt or syrup that they are often packed in. Also try powdered or evaporated milk in soups, mashed potatoes, desserts, or casseroles to help save you even more money.
5. Try one or more vegetarian meals a week. Beans, legumes, eggs, and tofu tend to be much cheaper than meat, fish, or poultry (see a delicious vegetarian soup recipe below). Another option is eating a smaller portion of meat, fish, or poultry – it will help your cholesterol and your wallet!
6. Think about how you are going to use food before you buy it. It is estimated that Canadians throw out $14 billion worth of unwanted leftovers each year. Will you use the leftovers for lunch the next day? Maybe use the leftover chicken on a salad? Give some thought before you put those perishables in your cart.
7. Try store brands. Generic versions of big brands are usually just as great and they don’t have to increase the prices to pay for those expensive marketing campaigns. Look high and low on the shelves to find the lower priced store brands.
These 7 tips will get you started but for more information check out eatrightontario.ca for budget friendly ideas: http://www.eatrightontario.ca/en/Articles/Budget/Food-choices-when-money-is-tight---Budget-friendly.aspx#.UpyqhZESHwJ. You can also call them at 1-877-510-5102 and ask them to send free resources.
Try this delicious and nutritious Chunky Lentil Soup recipe adapted from Heidi Swanson’s Super Natural Cooking. It serves 8 people and costs just over $1 per serving. One tip: buy spices from bulk stores. You end up spending cents on spices versus $6 for a bottle you end up using a few times. This saves money and keeps spices fresh!
Ingredients:
1 ¼ cups French lentils, picked over and rinsed
2 tbsp canola or olive oil
1 lg yellow onion, chopped
2 cups diced butternut squash (¼-inch dice)
1 head of kale, chopped with centre rib removed
1 (28 oz) can crushed tomatoes
2 cups water
½ tsp salt
pinch of smoked paprika or chili powder
torn fresh basil leaves, for garnish
Directions:
Bring 5 cups water to a boil in a large pot, add the lentils, and cook for 20 minutes, or until tender. Meanwhile, heat oil in a soup pot over medium heat, then add onion and cook until tender, about 3 minutes. Stir in the squash, tomatoes, and water and continue cooking until the squash is tender, about 15 minutes. Drain the lentils and stir them in, along with the salt and smoked paprika. Let the soup return to a gentle simmer, then taste and adjust the seasoning if you need.
Serve, topped with basil and a little parmesan cheese if you have it.
Nutrition facts (per serving): 192 calories, Fat: 4.1 g (0.6g sat, 0g trans), sodium: 210mg, carbohydrate: 31g (fibre: 6g, sugar: 2.2g), protein: 10g.
To learn more, book an appointment with one of our Registered Dietitians today. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Jenny Harrison, RD CDE
It’s January and a lot of us are pinching our pennies after a season of extra spending. For many Canadians, worrying about having enough food isn’t just seasonal. In 2011, one in eight homes in Canada worried about running out of food or actually going day(s) without food. Although this won’t solve the problem for everyone, here are some tips to help get the most out of our grocery budget:
Before you hit the aisles:
1. Make sure you aren’t hungry when you go to the store. Having a small snack or going after a meal will help prevent you from impulse buys that tend to be more expensive and less nutritious.
2. Make a list based on your meal plan for the week. This will also help prevent impulse buys!
3. Check the flyers and use coupons. You can also sign up online to receive updates or coupons from your favourite grocery store. Just make sure these are for items you would buy anyway!
At the store:
4. Try canned or frozen. During these cold months, when local produce is hard to find, the canned and frozen versions will save you money and are equally nutritious. You can use exactly the amount you need which will help cut down waste. Remember to rinse canned foods well to remove the salt or syrup that they are often packed in. Also try powdered or evaporated milk in soups, mashed potatoes, desserts, or casseroles to help save you even more money.
5. Try one or more vegetarian meals a week. Beans, legumes, eggs, and tofu tend to be much cheaper than meat, fish, or poultry (see a delicious vegetarian soup recipe below). Another option is eating a smaller portion of meat, fish, or poultry – it will help your cholesterol and your wallet!
6. Think about how you are going to use food before you buy it. It is estimated that Canadians throw out $14 billion worth of unwanted leftovers each year. Will you use the leftovers for lunch the next day? Maybe use the leftover chicken on a salad? Give some thought before you put those perishables in your cart.
7. Try store brands. Generic versions of big brands are usually just as great and they don’t have to increase the prices to pay for those expensive marketing campaigns. Look high and low on the shelves to find the lower priced store brands.
These 7 tips will get you started but for more information check out eatrightontario.ca for budget friendly ideas: http://www.eatrightontario.ca/en/Articles/Budget/Food-choices-when-money-is-tight---Budget-friendly.aspx#.UpyqhZESHwJ. You can also call them at 1-877-510-5102 and ask them to send free resources.
Try this delicious and nutritious Chunky Lentil Soup recipe adapted from Heidi Swanson’s Super Natural Cooking. It serves 8 people and costs just over $1 per serving. One tip: buy spices from bulk stores. You end up spending cents on spices versus $6 for a bottle you end up using a few times. This saves money and keeps spices fresh!
Ingredients:
1 ¼ cups French lentils, picked over and rinsed
2 tbsp canola or olive oil
1 lg yellow onion, chopped
2 cups diced butternut squash (¼-inch dice)
1 head of kale, chopped with centre rib removed
1 (28 oz) can crushed tomatoes
2 cups water
½ tsp salt
pinch of smoked paprika or chili powder
torn fresh basil leaves, for garnish
Directions:
Bring 5 cups water to a boil in a large pot, add the lentils, and cook for 20 minutes, or until tender. Meanwhile, heat oil in a soup pot over medium heat, then add onion and cook until tender, about 3 minutes. Stir in the squash, tomatoes, and water and continue cooking until the squash is tender, about 15 minutes. Drain the lentils and stir them in, along with the salt and smoked paprika. Let the soup return to a gentle simmer, then taste and adjust the seasoning if you need.
Serve, topped with basil and a little parmesan cheese if you have it.
Nutrition facts (per serving): 192 calories, Fat: 4.1 g (0.6g sat, 0g trans), sodium: 210mg, carbohydrate: 31g (fibre: 6g, sugar: 2.2g), protein: 10g.
To learn more, book an appointment with one of our Registered Dietitians today. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
December 2013
Healthy Happy Holidays!
By Jenny Harrison, RD CDE
It’s that time of year again and if you have made it to the mall you have probably seen the stress this time of year can sometimes bring. You have also most likely tasted some of the holiday goodies. Gingerbread latte anyone?! Here are our top ten tips to help you stay happy and healthy this holiday season:
For a healthy holiday drink try this Hot Mulled Tea recipe from the Heart and Stroke Foundation of Canada:
Ingredients:
2 tea bags (black tea, rooibos, green tea or decaffeinated herbal berry tea)
1 cinnamon stick
5 whole cloves
1 whole star anise
½ vanilla pod (optional)
4 cups boiling water, plus more for warming the tea pot
Directions:
1. Place a small amount of boiling water in the tea pot to warm it up. Discard.
2. Add tea bags, cinnamon, cloves and star anise to the tea pot and add the 4 cups of boiling water.
3. Let steep for 3 to 5 minutes and remove the teabags. Let steep for 2 minutes longer and serve immediately
To learn more, book an appointment with one of our Registered Dietitians today! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
By Jenny Harrison, RD CDE
It’s that time of year again and if you have made it to the mall you have probably seen the stress this time of year can sometimes bring. You have also most likely tasted some of the holiday goodies. Gingerbread latte anyone?! Here are our top ten tips to help you stay happy and healthy this holiday season:
- Eat breakfast everyday! A healthy start to the day will help prevent grabbing the donuts, muffins, and other treats that tend to be around the office this time of year.
- Think ‘portions’. Try using a smaller plate at the next buffet or potluck. It will help you decrease your portions without even realizing it!
- Eat slowly and stop when you are no longer hungry (not full!). Move away from the food table, ask the server to pack up leftovers, or get rid of your plate to help prevent eating just because the food is there.
- Enjoy your favourite holiday treats guilt free! It’s easy to go overboard with the sweets and big dinners but be choosy. What foods rate 10/10 for you? Have a few of these favourites and make healthy choices the rest of the time.
- Take a healthy and delicious item to events. You would be surprised by how many people will appreciate this and you will have at least one healthy choice.
- Drinking alcohol? Keep it to the recommended amounts (1-2 drinks for women and 2-3 for men) to prevent feeling tired, run down, and the extra calories that come along with that rum and eggnog. Try alternating alcoholic drinks with something like soda or sparkling water with lime.
- Get outside and play! Don’t use the cold as an excuse – use the snow as a reason to get outside. Try making snowmen with the kids, go skating, tobogganing, cross-country skiing, or organize a snow soccer or football game. Aim for 30 minutes of activity each day.
- Dress for the weather. This will make being active outside much more enjoyable. Hats, scarves, and waterproof gloves are must haves. Dress in layers so you can take them off when you warm up from all that fun you will be having!
- Learn to say no. Saying yes when you don’t want to, or shouldn’t, can leave you feeling overwhelmed. People will understand if you cannot go to every event or make cookies for every party.
- Enjoy the season! Take a breather, relax and experience all of the amazing things this time of year has to offer. Taking a little break from the hustle and bustle to spend just 15 minutes alone can help you better cope with the stress.
For a healthy holiday drink try this Hot Mulled Tea recipe from the Heart and Stroke Foundation of Canada:
Ingredients:
2 tea bags (black tea, rooibos, green tea or decaffeinated herbal berry tea)
1 cinnamon stick
5 whole cloves
1 whole star anise
½ vanilla pod (optional)
4 cups boiling water, plus more for warming the tea pot
Directions:
1. Place a small amount of boiling water in the tea pot to warm it up. Discard.
2. Add tea bags, cinnamon, cloves and star anise to the tea pot and add the 4 cups of boiling water.
3. Let steep for 3 to 5 minutes and remove the teabags. Let steep for 2 minutes longer and serve immediately
To learn more, book an appointment with one of our Registered Dietitians today! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777. Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
August 2013
Use it or lose it: Why seniors fall
By Nicole Reinders
Seniors are nine times more likely to fall than those under the age of 65 and the incidence of falls increases with the aging population. According to the Public Health Agency of Canada (2005) people over the age of 80, women, those who live on their own, individuals with low socio-economic status and those with post-secondary education are most likely to fall. Many falls lead to secondary complications, such as a fracture or head injury, which then cause overall well-being to decline. Even those who are not injured upon falling may lose self-confidence and become fearful of falling in the future. Unfortunately, falls are often under reported and the prevalence of this problem is likely higher than we know.
There are several risk factors that cause seniors to fall more than the rest of the population. These include individual factors such as poor balance, vision loss, inactivity, health conditions, and environmental factors such as poorly lit spaces, clutter and a lack of assistive devices (CDC, 2008). Interestingly, a study from Simon Fraser University in British Columbia found that roughly 40% of falls result from throwing off the body’s centre of gravity by shifting weight improperly. This could happen when twisting the body, reaching to a high place, trying to avoid an object, moving from standing to sitting, etc. Half of these falls occur in seniors who live in long-term care facilities. There needs to be institutional changes such as automatic breaks on wheelchairs and more absorptive floors to prevent injury, but until then, there are individual factors that can prevent you and your loved ones from falling.
We have all heard the term “use it or lose it” used to describe the loss of a skill or ability over time. To prevent falls, you have to use your body on a regular basis to maintain strength, agility and balance. Not only should seniors do this, but all of us. Research has shown that inactivity may cause our bodies to break down at a faster rate (McKinnon, 2013). Over time our body composition changes, muscle tissue decreases and fatty tissue increases, which affects our ability to function in older age. In order to maintain our muscular tissue, we must use it. There are several areas of physical training that are beneficial for seniors, the first is balance training. The muscles in the abdomen, back, hips and buttocks are essential for maintaining balance and should be incorporated into your muscular training. Secondly, transferring from the floor to standing and vice versa may help to improve your ability to get up and down and prevent falls that result from transitioning between positions. Another area of training that may be beneficial is multisensory, so exercising on different types of surfaces such as mats or wobble boards, and moving in different directions. These exercises are very challenging; however, and you should be very cautious while performing them. Lastly, one should learn how to control their body weight. Exercises should be similar to day to day movements so that the muscular strength acquired is functional in real world situations.
It is important that you consult your doctor before beginning any new physical activity regime, especially if you are over the age of 65 and/or have an underlying health concern. For more information about senior-friendly exercise programs in your area, contact the Seniors Centre for Excellence through your local family health team. There are several fitness classes targeted to seniors of most ability levels in Drayton, Palmerston and Clifford. Make sure you use it, or you will lose it!
Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
By Nicole Reinders
Seniors are nine times more likely to fall than those under the age of 65 and the incidence of falls increases with the aging population. According to the Public Health Agency of Canada (2005) people over the age of 80, women, those who live on their own, individuals with low socio-economic status and those with post-secondary education are most likely to fall. Many falls lead to secondary complications, such as a fracture or head injury, which then cause overall well-being to decline. Even those who are not injured upon falling may lose self-confidence and become fearful of falling in the future. Unfortunately, falls are often under reported and the prevalence of this problem is likely higher than we know.
There are several risk factors that cause seniors to fall more than the rest of the population. These include individual factors such as poor balance, vision loss, inactivity, health conditions, and environmental factors such as poorly lit spaces, clutter and a lack of assistive devices (CDC, 2008). Interestingly, a study from Simon Fraser University in British Columbia found that roughly 40% of falls result from throwing off the body’s centre of gravity by shifting weight improperly. This could happen when twisting the body, reaching to a high place, trying to avoid an object, moving from standing to sitting, etc. Half of these falls occur in seniors who live in long-term care facilities. There needs to be institutional changes such as automatic breaks on wheelchairs and more absorptive floors to prevent injury, but until then, there are individual factors that can prevent you and your loved ones from falling.
We have all heard the term “use it or lose it” used to describe the loss of a skill or ability over time. To prevent falls, you have to use your body on a regular basis to maintain strength, agility and balance. Not only should seniors do this, but all of us. Research has shown that inactivity may cause our bodies to break down at a faster rate (McKinnon, 2013). Over time our body composition changes, muscle tissue decreases and fatty tissue increases, which affects our ability to function in older age. In order to maintain our muscular tissue, we must use it. There are several areas of physical training that are beneficial for seniors, the first is balance training. The muscles in the abdomen, back, hips and buttocks are essential for maintaining balance and should be incorporated into your muscular training. Secondly, transferring from the floor to standing and vice versa may help to improve your ability to get up and down and prevent falls that result from transitioning between positions. Another area of training that may be beneficial is multisensory, so exercising on different types of surfaces such as mats or wobble boards, and moving in different directions. These exercises are very challenging; however, and you should be very cautious while performing them. Lastly, one should learn how to control their body weight. Exercises should be similar to day to day movements so that the muscular strength acquired is functional in real world situations.
It is important that you consult your doctor before beginning any new physical activity regime, especially if you are over the age of 65 and/or have an underlying health concern. For more information about senior-friendly exercise programs in your area, contact the Seniors Centre for Excellence through your local family health team. There are several fitness classes targeted to seniors of most ability levels in Drayton, Palmerston and Clifford. Make sure you use it, or you will lose it!
Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
July 2013
Protect Your Skin This Summer
By Nicole Reinders
Skin cancer is the most common form of cancer, making up one third of all cancers diagnosed in Canada; however, it is both treatable and preventable (Canadian Skin Cancer Foundation, 2012). This article will outline what skin cancer is, debunk several myths about the disease and help you to protect your skin this summer.
Your skin is an organ, in fact it is the largest organ in the body. The skin regulates your body temperature; excretes wastes; stores vitamins, water and fat; and protects the body from injury, infection and ultraviolet (UV) light. The skin is made of an outer layer called the epidermis, and an inner layer called the dermis. The epidermis is composed of three layers:
1. Squamous cells: the topmost and thinnest layer
2. Basal cells: directly under the squamous layer, which are constantly regenerated
3. Melanocytes: responsible for the formation of melanin and colours your skin
Skin cancer is classified based on where in the epidermis it originated (Canadian Cancer Society, 2013). Basal cell skin cancer accounts for 90% of all skin cancers and is the most easily treated. Melanoma is the rarest, but accounts for the most deaths (Canadian Skin Cancer Foundation, 2012).
Skin cancer is caused by overexposure to UV radiation, which most commonly comes from the sun and tanning beds. There are two types of UV radiation: UVB, which causes sun burns on the top layers of the skin and UVA, which penetrate deeper to cause wrinkling and other signs of aging (The Skin Cancer Foundation, 2013). Using the right sunscreen can protect the skin from both UVA and UVB damage. Sun Protection Factor (SPF) is the measure of protection offered by a particular sunscreen. For example, sunscreen with an SPF of 15 will protect the skin from a sunburn 15 times longer than it would take to get a burn without it. So, if your skin burns after 20 minutes of sun exposure, wearing SPF 15 means that you will be protected from the sun for five hours. A higher SPF will also better protect the skin from the sun than a lower SPF. SPF 15 protects the skin from 93% of UV radiation, while SPF 30 protects the skin from 97% of radiation (Canadian Skin Cancer Foundation, 2012).
There are important steps to take in order for optimal sun protection. First of all, sunscreen should be applied 30 minutes before sun exposure and reapplied every 2 hours if spending a lot of time in direct sunlight (Canadian Skin Cancer Foundation, 2012). Sunscreen should also be reapplied after going in the water and toweling off or after sweating a great deal. One should use up to one table spoon of sunscreen on their face, ears and neck and at least an ounce (e.g. a full shot glass) for the rest of the body every time sunscreen is applied. Children under the age of 6 months should not wear sunscreen because their skin is delicate and may become irritated. Children older than 6 months should wear sunscreen specifically for children, which has been made without fragrance and other chemicals that may irritate the skin.
Several myths exist with regards to sunscreen. The first is that wearing sunscreen will cause a vitamin D deficiency. Vitamin D is available in many natural and fortified foods that are common in the diet, such as salmon, eggs, enriched milk and enriched orange juice (Canadian Skin Cancer Foundation, 2012). The second myth is that if it is cold or cloudy outside, sunscreen is not necessary. The sun’s rays are able to penetrate through clouds and may still cause a burn on an overcast day. In addition, the sun is still powerful even on cold days and it is important to be sun conscious all year around (The Skin Cancer Foundation, 2013). Third, a base tan does not protect the skin from burns for the rest of the summer. The skin may show fewer signs of sun exposure after tanning only because the skin is damaged already.
The bottom line is that sunscreen is a simple measure for protecting your skin from wrinkles, early signs of aging, and most importantly, cancer. Wear sunscreen that has an SPF of 15 or more with both UVA and UBV protection. Whether you will be out on the beach all day or in and out of the house doing yard work, sunscreen is a must. Have a safe and sunburn free summer!
Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
By Nicole Reinders
Skin cancer is the most common form of cancer, making up one third of all cancers diagnosed in Canada; however, it is both treatable and preventable (Canadian Skin Cancer Foundation, 2012). This article will outline what skin cancer is, debunk several myths about the disease and help you to protect your skin this summer.
Your skin is an organ, in fact it is the largest organ in the body. The skin regulates your body temperature; excretes wastes; stores vitamins, water and fat; and protects the body from injury, infection and ultraviolet (UV) light. The skin is made of an outer layer called the epidermis, and an inner layer called the dermis. The epidermis is composed of three layers:
1. Squamous cells: the topmost and thinnest layer
2. Basal cells: directly under the squamous layer, which are constantly regenerated
3. Melanocytes: responsible for the formation of melanin and colours your skin
Skin cancer is classified based on where in the epidermis it originated (Canadian Cancer Society, 2013). Basal cell skin cancer accounts for 90% of all skin cancers and is the most easily treated. Melanoma is the rarest, but accounts for the most deaths (Canadian Skin Cancer Foundation, 2012).
Skin cancer is caused by overexposure to UV radiation, which most commonly comes from the sun and tanning beds. There are two types of UV radiation: UVB, which causes sun burns on the top layers of the skin and UVA, which penetrate deeper to cause wrinkling and other signs of aging (The Skin Cancer Foundation, 2013). Using the right sunscreen can protect the skin from both UVA and UVB damage. Sun Protection Factor (SPF) is the measure of protection offered by a particular sunscreen. For example, sunscreen with an SPF of 15 will protect the skin from a sunburn 15 times longer than it would take to get a burn without it. So, if your skin burns after 20 minutes of sun exposure, wearing SPF 15 means that you will be protected from the sun for five hours. A higher SPF will also better protect the skin from the sun than a lower SPF. SPF 15 protects the skin from 93% of UV radiation, while SPF 30 protects the skin from 97% of radiation (Canadian Skin Cancer Foundation, 2012).
There are important steps to take in order for optimal sun protection. First of all, sunscreen should be applied 30 minutes before sun exposure and reapplied every 2 hours if spending a lot of time in direct sunlight (Canadian Skin Cancer Foundation, 2012). Sunscreen should also be reapplied after going in the water and toweling off or after sweating a great deal. One should use up to one table spoon of sunscreen on their face, ears and neck and at least an ounce (e.g. a full shot glass) for the rest of the body every time sunscreen is applied. Children under the age of 6 months should not wear sunscreen because their skin is delicate and may become irritated. Children older than 6 months should wear sunscreen specifically for children, which has been made without fragrance and other chemicals that may irritate the skin.
Several myths exist with regards to sunscreen. The first is that wearing sunscreen will cause a vitamin D deficiency. Vitamin D is available in many natural and fortified foods that are common in the diet, such as salmon, eggs, enriched milk and enriched orange juice (Canadian Skin Cancer Foundation, 2012). The second myth is that if it is cold or cloudy outside, sunscreen is not necessary. The sun’s rays are able to penetrate through clouds and may still cause a burn on an overcast day. In addition, the sun is still powerful even on cold days and it is important to be sun conscious all year around (The Skin Cancer Foundation, 2013). Third, a base tan does not protect the skin from burns for the rest of the summer. The skin may show fewer signs of sun exposure after tanning only because the skin is damaged already.
The bottom line is that sunscreen is a simple measure for protecting your skin from wrinkles, early signs of aging, and most importantly, cancer. Wear sunscreen that has an SPF of 15 or more with both UVA and UBV protection. Whether you will be out on the beach all day or in and out of the house doing yard work, sunscreen is a must. Have a safe and sunburn free summer!
Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
June 2013
June is Seniors' Month
By Nicole Reinders
Statistics Canada projects that by 2017, there will be more people over the age of 65 than under the age of 15 in our country. The proportion of seniors in Canada has been growing rapidly, leading to the well known phenomenon called "The Aging Population". There are many reasons for this increase in the average age of Canadians: better health care, more sophisticated medical treatments, a wider variety of medications, the list goes on. Simply living a healthy lifestyle has huge implications on our health in older age as well. The great thing about living a healthy lifestyle is that people of all ages are able to reap the benefits; it’s never too late to start.
The two most notable aspects to living a healthy life are nutrition and physical activity. The Canadian Food Guide is a great resource for those learning about how to eat healthy and maintain a nutrient rich diet. There are recommendations for males and females of all age groups as well as portion sizes. It is very important to eat a well-balanced diet in order to sustain a healthy weight and prevent nutrient deficiencies. Another benefit to eating healthy is keeping fat and sodium consumption in check. While these are necessary components in the diet, they must be controlled in order to prevent and manage chronic disease.
Physical activity is also very important in maintaining a balanced life style. One should aim to get at least 30 minutes of moderate physical activity five days per week. Some examples of moderate physical activity are biking, brisk walking, mowing the lawn with a push mower or heavy cleaning, such as washing the windows and floors. It is also important to incorporate strength training with weights to preserve bone health and muscle tone. Osteoporosis is a prevalent issue for those over the age of 65 and strength training three to four times a week may combat this disease, among others. The last component of physical activity is stretching. It is important to stretch five to seven times per week to improve circulation, relax tense muscles and increase joint range of motion to name a few. It is especially important to stretch after aerobic or muscle training to prevent injury.
Psychological health and social health are also important to maintaining quality of life. Mind working activities such as crossword and Sudoku puzzles are good ways to keep the mind healthy. Making a goal to learn something new every day is another way to maintain mental health. Social ties, such as talking to others and meeting new people also contribute to well-being. Because the body functions as a whole, psychological and social health are just as important as diet and exercise in preserving overall health. Whether you are 15 or 65, you can incorporate some of these behaviours into your life.
The Seniors’ Centre for Excellence offers several programs for seniors that are free or of very low cost. There are exercise programs offered in Palmerston, Drayton and Clifford for those of all ability levels. This group also offers a creative art program for seniors. Artistic expression is an important factor in mental health and allows us to use a different part of our brain from what we use in day to day life. Lastly, the Seniors’ Centre for Excellence offers a Luncheon once a month where anyone can drop in, enjoy a healthy meal and learn about issues relevant to senior health. There are many other local programs for seniors, but you will have to come to the next Luncheon in your area to hear about those!
Not sure how to start getting more active or making healthier choices when it comes to eating? The Minto-Mapleton Family Health Team is a great resource! Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
By Nicole Reinders
Statistics Canada projects that by 2017, there will be more people over the age of 65 than under the age of 15 in our country. The proportion of seniors in Canada has been growing rapidly, leading to the well known phenomenon called "The Aging Population". There are many reasons for this increase in the average age of Canadians: better health care, more sophisticated medical treatments, a wider variety of medications, the list goes on. Simply living a healthy lifestyle has huge implications on our health in older age as well. The great thing about living a healthy lifestyle is that people of all ages are able to reap the benefits; it’s never too late to start.
The two most notable aspects to living a healthy life are nutrition and physical activity. The Canadian Food Guide is a great resource for those learning about how to eat healthy and maintain a nutrient rich diet. There are recommendations for males and females of all age groups as well as portion sizes. It is very important to eat a well-balanced diet in order to sustain a healthy weight and prevent nutrient deficiencies. Another benefit to eating healthy is keeping fat and sodium consumption in check. While these are necessary components in the diet, they must be controlled in order to prevent and manage chronic disease.
Physical activity is also very important in maintaining a balanced life style. One should aim to get at least 30 minutes of moderate physical activity five days per week. Some examples of moderate physical activity are biking, brisk walking, mowing the lawn with a push mower or heavy cleaning, such as washing the windows and floors. It is also important to incorporate strength training with weights to preserve bone health and muscle tone. Osteoporosis is a prevalent issue for those over the age of 65 and strength training three to four times a week may combat this disease, among others. The last component of physical activity is stretching. It is important to stretch five to seven times per week to improve circulation, relax tense muscles and increase joint range of motion to name a few. It is especially important to stretch after aerobic or muscle training to prevent injury.
Psychological health and social health are also important to maintaining quality of life. Mind working activities such as crossword and Sudoku puzzles are good ways to keep the mind healthy. Making a goal to learn something new every day is another way to maintain mental health. Social ties, such as talking to others and meeting new people also contribute to well-being. Because the body functions as a whole, psychological and social health are just as important as diet and exercise in preserving overall health. Whether you are 15 or 65, you can incorporate some of these behaviours into your life.
The Seniors’ Centre for Excellence offers several programs for seniors that are free or of very low cost. There are exercise programs offered in Palmerston, Drayton and Clifford for those of all ability levels. This group also offers a creative art program for seniors. Artistic expression is an important factor in mental health and allows us to use a different part of our brain from what we use in day to day life. Lastly, the Seniors’ Centre for Excellence offers a Luncheon once a month where anyone can drop in, enjoy a healthy meal and learn about issues relevant to senior health. There are many other local programs for seniors, but you will have to come to the next Luncheon in your area to hear about those!
Not sure how to start getting more active or making healthier choices when it comes to eating? The Minto-Mapleton Family Health Team is a great resource! Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area! For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
April 2013
An Appetite For Healthy Technology
By Josh Dlugokechi
Technology is surrounding all of us, all of the time. Most people today have smart phones, portable tablets and laptops. These products are often referred to as the cause for our less active generation. In some ways this is correct but the opposite can also be true as there are an infinite number of apps and games that can get us up and moving to keep us healthy.
We may say things like, I don’t have time to work out, or it is not a convenient part of my busy day, however, this technology has made it convenient to exercise with suggested physical activity and healthy choices for every part of the day whether at work, home or on the go. Apps are available for many different parts of a healthy lifestyle including, eating healthy, physical activity workouts, stress release and many more. All literally at our fingertips.
Some of the most simple but best apps available are ones that can be downloaded onto our computers and phones. These apps have alarms that at various points throughout the day appear and remind us that we need to do something physically active. They can be set on a phone or computer with a note as to why the alarm is being set off. This can range from anything such as a simple stretch or getting up and going for a walk. These apps are free and consume nearly no storage space making them one of the best physical activity and healthy lifestyle apps available. An app such as Workrave is a window that stays open with a countdown to your next exercise break and then suggests various stretches and exercises to perform.
Another great resource at the tip of our fingers is healthy eating apps. These apps are available in a number of different forms. Certain ones are merely a database for finding a good quality restaurant when wanting to eat out, listing the best deals for both the wallet and the body’s needs. Other apps contain meal recipes that have been created under the guidelines for healthy eating and nutrient requirements. There are also the “super apps” which contain recipes, calorie counters and even exercise recommendations listing different types of exercises and how many calories they burn. Since our phone is always on us throughout the day these apps are easily accessible and possibly the best tool for those of us looking to lose some weight, adopt a healthier lifestyle and eating habits.
Next time we are in the app store looking for a game to play, search the healthy living apps and find your time better spent downloading an app that will help you lose that few extra pounds, stay in shape, and gain healthy eating habits. Search Livestrong and Nike for some of the best apps more related to working out and exercising and less diet focused. These apps are designed for everyone and although it may be overwhelming to see certain ones pertaining to running a marathon, there are numerous more pertained to the average person just looking to develop healthier habits and lifestyles.
Two of the best apps available for FREE:
1. Lose It
This app contains everything from meal recipes and calorie counters, to exercises and sporting activities and how many calories they burn. It is the perfect tracker with all of the calorie information already in it and available for addition to your daily total with a simple press of a button.
2. Good Food Near You
Having a GPS incorporated in the app this smart phone product is able to search your current location and find the healthiest options around. Clicking on the different food locations available also allows the user to view various menu items and calorie information. Once a place is decided upon let the map included in the app take you there.
By Josh Dlugokechi
Technology is surrounding all of us, all of the time. Most people today have smart phones, portable tablets and laptops. These products are often referred to as the cause for our less active generation. In some ways this is correct but the opposite can also be true as there are an infinite number of apps and games that can get us up and moving to keep us healthy.
We may say things like, I don’t have time to work out, or it is not a convenient part of my busy day, however, this technology has made it convenient to exercise with suggested physical activity and healthy choices for every part of the day whether at work, home or on the go. Apps are available for many different parts of a healthy lifestyle including, eating healthy, physical activity workouts, stress release and many more. All literally at our fingertips.
Some of the most simple but best apps available are ones that can be downloaded onto our computers and phones. These apps have alarms that at various points throughout the day appear and remind us that we need to do something physically active. They can be set on a phone or computer with a note as to why the alarm is being set off. This can range from anything such as a simple stretch or getting up and going for a walk. These apps are free and consume nearly no storage space making them one of the best physical activity and healthy lifestyle apps available. An app such as Workrave is a window that stays open with a countdown to your next exercise break and then suggests various stretches and exercises to perform.
Another great resource at the tip of our fingers is healthy eating apps. These apps are available in a number of different forms. Certain ones are merely a database for finding a good quality restaurant when wanting to eat out, listing the best deals for both the wallet and the body’s needs. Other apps contain meal recipes that have been created under the guidelines for healthy eating and nutrient requirements. There are also the “super apps” which contain recipes, calorie counters and even exercise recommendations listing different types of exercises and how many calories they burn. Since our phone is always on us throughout the day these apps are easily accessible and possibly the best tool for those of us looking to lose some weight, adopt a healthier lifestyle and eating habits.
Next time we are in the app store looking for a game to play, search the healthy living apps and find your time better spent downloading an app that will help you lose that few extra pounds, stay in shape, and gain healthy eating habits. Search Livestrong and Nike for some of the best apps more related to working out and exercising and less diet focused. These apps are designed for everyone and although it may be overwhelming to see certain ones pertaining to running a marathon, there are numerous more pertained to the average person just looking to develop healthier habits and lifestyles.
Two of the best apps available for FREE:
1. Lose It
This app contains everything from meal recipes and calorie counters, to exercises and sporting activities and how many calories they burn. It is the perfect tracker with all of the calorie information already in it and available for addition to your daily total with a simple press of a button.
2. Good Food Near You
Having a GPS incorporated in the app this smart phone product is able to search your current location and find the healthiest options around. Clicking on the different food locations available also allows the user to view various menu items and calorie information. Once a place is decided upon let the map included in the app take you there.
March 2013
March is Nutrition Month!
By Jenny Harrison, RD CDE
March is a month to celebrate Nutrition! This years theme is “Best food forward: plan, shop, cook, enjoy!”. Healthy eating begins at the grocery store and research has shown that Canadians may not make the healthiest choices. Many of us have cupboards full of packaged, processed convenience foods and empty calorie drinks, like pop. But, can we blame ourselves or do need help making the healthier choice? Dietitians of Canada performed a poll in 2012 that showed that 63% of Canadians struggle with making healthier food choices in the grocery store.
Here are seven tips from Dietitians of Canada to help us put our best food forward!
1. Take a little time to plan before hitting the grocery store aisles!
2) Tomatoes: whole, diced, or crushed. Use them for a base for pasta sauce, soup, or casserole!
3) Fruit: dried, jarred, or canned. Add to salads, muffins, or smoothies.
4) Fish: canned salmon and light tuna packed in water. Healthy additions to salads, casseroles, and pasta dishes. Not to mention protein-packed
sandwiches!
5) Whole grains: quinoa, parboiled brown rice, or oats. These can make a nutrient-rich side dish or main meal!
3. Get Frozen! Pack the freezer with nutrient-rich frozen foods to make healthy meals in a flash!
2) Fruit – add to breakfast for a burst of flavour and nutrients!
3) Fish – look for plain, unbreaded versions to make it easy to enjoy twice a week!
4. Make healthy eating easy. Organize the fridge so healthy foods are the first ones we see!
5. Looking to save cash and calories? These tips will help with both!
6. Make grocery shopping a family affair. It’s the perfect time to teach kids about healthy food choices!
7. Check the percentages! Nutrition labels work best when we use them to compare products.
Seven tips may not be enough to totally change our food planning, shopping, and cooking so for more information, or to meet with a Registered Dietitian, contact the Minto-Mapleton Family Health Team to inquire about our free services. Visit our website, www.mmfht.ca, or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
By Jenny Harrison, RD CDE
March is a month to celebrate Nutrition! This years theme is “Best food forward: plan, shop, cook, enjoy!”. Healthy eating begins at the grocery store and research has shown that Canadians may not make the healthiest choices. Many of us have cupboards full of packaged, processed convenience foods and empty calorie drinks, like pop. But, can we blame ourselves or do need help making the healthier choice? Dietitians of Canada performed a poll in 2012 that showed that 63% of Canadians struggle with making healthier food choices in the grocery store.
Here are seven tips from Dietitians of Canada to help us put our best food forward!
1. Take a little time to plan before hitting the grocery store aisles!
- A meal plan and a grocery list help simplify shopping and can save us money! Check store flyers and online coupon sites for specials. It’s also a good idea to see what foods we already have on hand.
- Look for nutrient-rich packaged foods with more vitamins, minerals, and fibre, and contain less sodium, fat, and sugar. Look for “no added salt” on the label.
- Top five foods to stock:
2) Tomatoes: whole, diced, or crushed. Use them for a base for pasta sauce, soup, or casserole!
3) Fruit: dried, jarred, or canned. Add to salads, muffins, or smoothies.
4) Fish: canned salmon and light tuna packed in water. Healthy additions to salads, casseroles, and pasta dishes. Not to mention protein-packed
sandwiches!
5) Whole grains: quinoa, parboiled brown rice, or oats. These can make a nutrient-rich side dish or main meal!
3. Get Frozen! Pack the freezer with nutrient-rich frozen foods to make healthy meals in a flash!
- Look for plain frozen foods that we can season ourselves
2) Fruit – add to breakfast for a burst of flavour and nutrients!
3) Fish – look for plain, unbreaded versions to make it easy to enjoy twice a week!
4. Make healthy eating easy. Organize the fridge so healthy foods are the first ones we see!
- Studies show that people are more likely to choose healthy foods, such as vegetables and fruit, if they’re easily available.
- Keep fresh snacks in plain sight in clear containers so they’re easy to grab.
- Keep the less healthy snacks in containers we can’t see through and push them to the back.
5. Looking to save cash and calories? These tips will help with both!
- Pay with cash, not plastic. This way we are forced to stick to our budget!
- Think small. The jumbo packs of snacks aren’t a bargain if we end up throwing some away, plus having bigger packages at home means we’ll eat more!
- Shop during non-peak times. We’ll spend less time in the checkout line, where we might be tempted to buy expensive magazines and candy.
- Shop wise. Beware of the hidden costs of buy-one-get-one-free offers. Sure, we get more food for less money, but will we waste it or eat it even though we didn’t really need to?
6. Make grocery shopping a family affair. It’s the perfect time to teach kids about healthy food choices!
- Get kids involved in the planning, shopping, and cooking! Talk about how much food costs, where it comes from, and how to make healthy choices.
7. Check the percentages! Nutrition labels work best when we use them to compare products.
- Make sure to check the serving size first to make sure it’s how much food we actually eat.
- The % daily value (% DV) on the Nutrition Facts table shows us if a food has “a little” or “a lot” of a nutrient. For example, 5% DV or less is a little, and 15% DV or more is a lot for any nutrient.
Seven tips may not be enough to totally change our food planning, shopping, and cooking so for more information, or to meet with a Registered Dietitian, contact the Minto-Mapleton Family Health Team to inquire about our free services. Visit our website, www.mmfht.ca, or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
February 2013
Water You Thinking?
By Josh Dlugokechi
It’s winter, it’s cold, it’s snowy, it’s Canada. The last thing most people are worried about is sweating and over heating around this time of year. If anything, we are worried about the complete opposite, freezing! However for some reason, to a lot of us this diminishes the importance we stress on staying hydrated. Hydration is often stressed in commercials depicting athletes using sports drinks. As important as staying hydrated is for the athletic population, it is just as important for the rest of us.
Why do we need to stay hydrated? Water makes up 50 to 65 percent of the human body. If that is not enough to stress the importance, just consider that every biochemical reaction within our body has to do with water and is tailored around it. The blood and fluid within our cells are mostly water! WE NEED WATER! Our brain communicates thoughts and commands to the rest of the body by the means of electrical conductions. The only way these conductions can occur, however, is if there is a significant amount of water present. Water is also a key component for flushing the toxins out of our body. Keeping hydrated keeps us fresh, awake, energetic and healthy (not to mention the addition of exercise, healthy diet and good sleep).
We may not always worry about being dehydrated in the winter because it is not hot and humid outside. Instead, we want to come in and have a scalding hot cup of hot chocolate, tea, or coffee. These beverages do contain water but also caffeine. In large amounts (i.e. 4+ cups of coffee), this caffeine intake can lead to dehydration so aim for at least half of your fluid intake to be from water. Staying hydrated in winter is just as important as it is in the summer. We may not have water evaporating from our body because of a hot sunny day, but the layer upon layer of clothing and the constant trekking through the snow, and shoveling the driveway are all daily activities that require more energy than normal. Dehydration has many easily recognizable symptoms such as dizziness, weakness, a dry mouth, fainting as well as many others.
Being this time of year, lets not forget the most common winter driven dehydration cause though, colds! When we have a cold, our body heats up to try and kill the bad bacteria and viruses present. Water is needed to help cool the body back down as well as to remove the harmful toxins, which are causing the sickness. Eight, 8 ounce (0.24L) cups of water per day is the minimum amount of water that you should drink. The more you drink, the better it is for you. With most people there will be no damaging effect from the consumption. However there are certain restrictions that are applied to those among us with chronic kidney or heart disease which need to be upheld to avoid the possibility of fluid retention causing damaging effects.
Water should be, for the most part, easily accessible in our homes. With this being the case it should be fairly easy for us to maintain a constant level of hydration throughout the day. By keeping water bottles in different locations all around the house or having a designated water glass that we make sure is always full, we can increase the ability to stay hydrated. We can also make the conscious change to have water with most of our meals compared to other beverages such as soda or alcohol. It should also be noted to stay away from salted water as this can cause dehydration in itself and to never eat the yellow snow! (For many reasons…)
In a season full of water in endless forms, snow, ice, crystals, black ice we curse at while driving on the road or walking up our front steps, it is important to remember and stress the need for the consumption of water on a regular basis throughout your day to day activities. This second half of winter, remember to stay active, stay hydrated and cherish the love/hate relationship that is humans and water.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
By Josh Dlugokechi
It’s winter, it’s cold, it’s snowy, it’s Canada. The last thing most people are worried about is sweating and over heating around this time of year. If anything, we are worried about the complete opposite, freezing! However for some reason, to a lot of us this diminishes the importance we stress on staying hydrated. Hydration is often stressed in commercials depicting athletes using sports drinks. As important as staying hydrated is for the athletic population, it is just as important for the rest of us.
Why do we need to stay hydrated? Water makes up 50 to 65 percent of the human body. If that is not enough to stress the importance, just consider that every biochemical reaction within our body has to do with water and is tailored around it. The blood and fluid within our cells are mostly water! WE NEED WATER! Our brain communicates thoughts and commands to the rest of the body by the means of electrical conductions. The only way these conductions can occur, however, is if there is a significant amount of water present. Water is also a key component for flushing the toxins out of our body. Keeping hydrated keeps us fresh, awake, energetic and healthy (not to mention the addition of exercise, healthy diet and good sleep).
We may not always worry about being dehydrated in the winter because it is not hot and humid outside. Instead, we want to come in and have a scalding hot cup of hot chocolate, tea, or coffee. These beverages do contain water but also caffeine. In large amounts (i.e. 4+ cups of coffee), this caffeine intake can lead to dehydration so aim for at least half of your fluid intake to be from water. Staying hydrated in winter is just as important as it is in the summer. We may not have water evaporating from our body because of a hot sunny day, but the layer upon layer of clothing and the constant trekking through the snow, and shoveling the driveway are all daily activities that require more energy than normal. Dehydration has many easily recognizable symptoms such as dizziness, weakness, a dry mouth, fainting as well as many others.
Being this time of year, lets not forget the most common winter driven dehydration cause though, colds! When we have a cold, our body heats up to try and kill the bad bacteria and viruses present. Water is needed to help cool the body back down as well as to remove the harmful toxins, which are causing the sickness. Eight, 8 ounce (0.24L) cups of water per day is the minimum amount of water that you should drink. The more you drink, the better it is for you. With most people there will be no damaging effect from the consumption. However there are certain restrictions that are applied to those among us with chronic kidney or heart disease which need to be upheld to avoid the possibility of fluid retention causing damaging effects.
Water should be, for the most part, easily accessible in our homes. With this being the case it should be fairly easy for us to maintain a constant level of hydration throughout the day. By keeping water bottles in different locations all around the house or having a designated water glass that we make sure is always full, we can increase the ability to stay hydrated. We can also make the conscious change to have water with most of our meals compared to other beverages such as soda or alcohol. It should also be noted to stay away from salted water as this can cause dehydration in itself and to never eat the yellow snow! (For many reasons…)
In a season full of water in endless forms, snow, ice, crystals, black ice we curse at while driving on the road or walking up our front steps, it is important to remember and stress the need for the consumption of water on a regular basis throughout your day to day activities. This second half of winter, remember to stay active, stay hydrated and cherish the love/hate relationship that is humans and water.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit our website at www.mmfht.ca or call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
January 2013
Warm Up with a Bowl of Soup!
By Jenny Harrison, RD CDE
Soup sales have been on a slight decline lately and this is no surprise - who wouldn’t be afraid to buy canned soup when we keep hearing they are full of salt! Regular soups have around 700 mg of sodium per cup (half the can) – almost half a days worth! How many of us only eat half the can? A 2010 study in the United States showed that nearly two out of three consumers ate the whole can. That means most of us are getting almost our entire days worth of sodium at one meal. So, as you can see, the “too much salt” warning can be true but soups can also provide a healthy option during these cold winter months. You just need to know how to pick them!
Be Label Savvy!
What about making it yourself?
Great idea – it gives you all the control. Still be careful – vegetable and meat broths, seasoning cubes, and packets can all be loaded with sodium. Look for “no added salt” versions and add your own spices to zip up the flavour. Try adding the following to your soups:
Try out a spin on the traditional potato and leek. This creamy soup gets its texture from beans instead of added cream. Try this for any of your blended soups and pat yourself on the back – you’ve just cut the saturated fat and added extra fibre and protein! This soup is 275 calories a serving, has only 200 mg of sodium, 7 grams of healthy fat, and 8 grams of fibre. The best part of course is the flavour!
Ingredients:
3 leeks
5 cloves garlic, minced
4 medium sweet potatoes
6 cups no salt added chicken broth
1 can cooked no salt added white beans (cannellini, navy, butter…) **
2 Tbsp grated fresh ginger
2 Tbsp olive oil
juice of 1 lemon
2 tsp. turmeric
cayenne to taste
**If you can’t find no salt added beans, make sure to rinse them very well or cook them from dry.
Directions:
For more information about the free services offered by the Minto-Mapleton Family Health Team visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
By Jenny Harrison, RD CDE
Soup sales have been on a slight decline lately and this is no surprise - who wouldn’t be afraid to buy canned soup when we keep hearing they are full of salt! Regular soups have around 700 mg of sodium per cup (half the can) – almost half a days worth! How many of us only eat half the can? A 2010 study in the United States showed that nearly two out of three consumers ate the whole can. That means most of us are getting almost our entire days worth of sodium at one meal. So, as you can see, the “too much salt” warning can be true but soups can also provide a healthy option during these cold winter months. You just need to know how to pick them!
Be Label Savvy!
- Look for soups with 10% daily value of sodium or less. That’s the % number down the right side of the nutrition facts label. It’s a quick an easy way to see if a product has a little (5% or less) or a lot (20% or more) of something.
- Look for “no salt added” or “low sodium”. Low sodium means 140mg or less per serving.
- Don’t be fooled by “25% less sodium”. Many of these have more than 480mg of sodium...per cup!
- Don’t be lured in by claims like ‘1 full serving of vegetables”, “whole grain”, or “no artificial colours or flavours”. All of these things may be great but if you’re getting a whole days worth of salt you may want to reconsider.
What about making it yourself?
Great idea – it gives you all the control. Still be careful – vegetable and meat broths, seasoning cubes, and packets can all be loaded with sodium. Look for “no added salt” versions and add your own spices to zip up the flavour. Try adding the following to your soups:
- Bean or lentil: chopped roasted red peppers, freshly ground black pepper
- Chicken: hot sauce, cilantro, ginger, fresh lime or lemon juice
- Tomato: basil, oregano, thyme, tarragon
- Squash: sage, curry powder
- Vegetable: basil, fresh parsley and 1tsp parmesan cheese
Try out a spin on the traditional potato and leek. This creamy soup gets its texture from beans instead of added cream. Try this for any of your blended soups and pat yourself on the back – you’ve just cut the saturated fat and added extra fibre and protein! This soup is 275 calories a serving, has only 200 mg of sodium, 7 grams of healthy fat, and 8 grams of fibre. The best part of course is the flavour!
Ingredients:
3 leeks
5 cloves garlic, minced
4 medium sweet potatoes
6 cups no salt added chicken broth
1 can cooked no salt added white beans (cannellini, navy, butter…) **
2 Tbsp grated fresh ginger
2 Tbsp olive oil
juice of 1 lemon
2 tsp. turmeric
cayenne to taste
**If you can’t find no salt added beans, make sure to rinse them very well or cook them from dry.
Directions:
- To prepare the leeks, cut off the very tip of the root, and the tough, dark green tops. Leeks can be dirty so it’s a good idea to soak them in a bowl of water first and then rinse well!
- In a large pot, heat 1 tbsp olive oil on medium and add chopped leeks, turmeric, and cayenne pepper. Stir to coat and cook for 5 minutes or until the leeks have softened. Add garlic and grated ginger.
- Scrub the sweet potatoes and chop into rough cubes. Leave the skin on for added fibre! Add them to the pot, stir, and cook for a few minutes.
- Add broth and the beans and bring to a boil. Reduce to simmer and cook until sweet potatoes are soft (about 15-20 minutes).
- Blend the soup until totally creamy. Add 1 tbsp olive oil and lemon juice to brighten the flavour and ENJOY!
For more information about the free services offered by the Minto-Mapleton Family Health Team visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
December 2012
Tips and tricks to help you survive the holidays!
By Sandy Turner
The snow has arrived and the holidays are just around the corner. The staff at the Minto-Mapleton Family Health Team has come up with a few favorite tips to better manage time, stress, and waistlines during the most wonderful time of year.
This festive season brings about many opportunities to gather with family and friends but it also includes many mouth watering and tempting treats along with it. Instead of constant grazing at the snack table, fill a small plate to help control your portions and remember to include fruits and veggies! This will make it easier to keep track of how much you are eating compared to eating handfuls at a time. One of our Nurses finds it helpful to avoid keeping candies, chocolate and cookies displayed all day and will only put them out for an hour to also avoid the tendency to excessively graze!
The number one rule our dietitian likes to live by is the 80/20 rule: 80% of the time try to follow a healthy diet, but 20% of the time allow yourself to eat the treats and goodies. It’s important to feel satisfied and not deprived with your current way of eating. Enjoy! So, to keep yourself on track, make sure you don’t go to the party hungry! Be sure to eat a nutritious breakfast and lunch on the day to avoid overeating later on!
Finally, holiday buffets are convenient ways to entertain a crowd, but leaving food out for long periods of time can invite bacteria that cause food borne illness. To keep your holiday foods safe, our OTN Nurse suggests to cook them thoroughly, use shallow containers, never leave them sitting out for more than two hours, and keep them at the appropriate temperature.
Many of our staff find it important to include some time for ourselves this festive season, here are some of their suggestions:
This time of year can have ‘hectic’ written all over it. Here are a couple of ideas to help reduce your stress:
Finally, exercise…sometimes a hard thing to keep on your daily to-do list during this season! So, make sure you keep active during the day. Any time you can include a walk, do it! At work, get up from your desk to respond to an email from a colleague and walk at lunch or breaks. During errands, park a little further away or do some laps of the store before starting your shopping. Every little bit counts!
For more information about the free services offered by the Minto-Mapleton FHT to help keep you on track this holiday season visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
By Sandy Turner
The snow has arrived and the holidays are just around the corner. The staff at the Minto-Mapleton Family Health Team has come up with a few favorite tips to better manage time, stress, and waistlines during the most wonderful time of year.
This festive season brings about many opportunities to gather with family and friends but it also includes many mouth watering and tempting treats along with it. Instead of constant grazing at the snack table, fill a small plate to help control your portions and remember to include fruits and veggies! This will make it easier to keep track of how much you are eating compared to eating handfuls at a time. One of our Nurses finds it helpful to avoid keeping candies, chocolate and cookies displayed all day and will only put them out for an hour to also avoid the tendency to excessively graze!
The number one rule our dietitian likes to live by is the 80/20 rule: 80% of the time try to follow a healthy diet, but 20% of the time allow yourself to eat the treats and goodies. It’s important to feel satisfied and not deprived with your current way of eating. Enjoy! So, to keep yourself on track, make sure you don’t go to the party hungry! Be sure to eat a nutritious breakfast and lunch on the day to avoid overeating later on!
Finally, holiday buffets are convenient ways to entertain a crowd, but leaving food out for long periods of time can invite bacteria that cause food borne illness. To keep your holiday foods safe, our OTN Nurse suggests to cook them thoroughly, use shallow containers, never leave them sitting out for more than two hours, and keep them at the appropriate temperature.
Many of our staff find it important to include some time for ourselves this festive season, here are some of their suggestions:
- Go for a brisk walk after meals during family gatherings. It will help you digest your holiday treats, and your body will release naturally occurring neurotransmitters that will make you feel happy and relaxed!
- Be sure to include some “chill time” and try “not to overbook” your social calendar so there is time to sip cocoa and make crafts or walk in the snow!
- Do one ‘nice thing for yourself’ everyday over the holiday season!
This time of year can have ‘hectic’ written all over it. Here are a couple of ideas to help reduce your stress:
- There are many demand this time of year – try to prioritize what really needs to be done and learn to politely say “no” to the extras!
- Set aside some time during the busy holiday season for yourself to do something that you enjoy. Whether it’s baking, crafting or reading a great book. Take some time to relax!
- Keep reminding yourself that the most important thing about the Holidays is spending time with your Family and Friends. The clean house, expensive gifts you can’t afford aren’t what gets remembered. It’s the Laughter, Love and Time you have spent with your Family that builds memories. Focus on that and the rest doesn’t matter so much!
Finally, exercise…sometimes a hard thing to keep on your daily to-do list during this season! So, make sure you keep active during the day. Any time you can include a walk, do it! At work, get up from your desk to respond to an email from a colleague and walk at lunch or breaks. During errands, park a little further away or do some laps of the store before starting your shopping. Every little bit counts!
For more information about the free services offered by the Minto-Mapleton FHT to help keep you on track this holiday season visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
November 2012
Portion Distortion!
By Jenny Harrison, RD
It’s no big news that our portions have gotten bigger over the last 20 years. For instance, a blueberry muffin 20 years ago was 1.5 oz and 210 calories. Today an average muffin is 5 oz and 500 calories! We would have to vacuum the house for an hour and a half to burn off these extra 290 calories. What about another breakfast favourite: the bagel? Twenty years ago they were about 3 inches in diameter and 140 calories. They have doubled in size to an average of 6 inches and 350 calories. We would have to get out and rake the leaves for 50 minutes to burn off those extra calories. We have seen specialty coffee shops pop up everywhere and a lot of us have our favourite complicated order. The usual 20 years ago was an 8oz coffee. With whole milk and sugar this would be 45 calories compared to today’s 16 oz mocha, which is 350 calories. We would need to walk for an hour and 20 minutes to burn off the extra 205 calories.
What about dinners out? If we ordered spaghetti and meatballs 20 years ago we would get 1 cup of pasta and 3 small meatballs which would be around 500 calories. Today we would get 2 cups of pasta and 3-4 large meatballs that would more than double our calories to 1025. We would need to clean the house for 2½ hours to burn off these extra calories! At least our floors would sparkle! Even ‘healthy’ options have gotten bigger. For example, a chicken stir-fry 20 years ago would have been about 435 calories compared to today’s at 865 calories. We would need to do an hour zumba class to burn the additional calories off. And don’t be tricked by restaurant salads: a chicken caesar salad 20 years ago was 1½ cups and ran about 390 calories. Today the average restaurant salad is 3 cups and 800 calories. We would have to golf for 1½ hours to burn this off – no cart of course!
To see more examples and to try the portion distortion quiz visit the Department of Health and Human Services website at: http://hp2010.nhlbihin.net/portion/index.htm.
So, what can we do about it? To start off we need to know what exactly a portion is. A portion is the actual food we put on our plate and in our mouth. The experts give us recommended portion sizes: 2.5 oz of meat, chicken, and fish; ½ cup of pasta, rice, potatoes; ¾ cup of yogurt, hot cereal, and tofu; 1 tsp of butter and oil; 1.5 oz of cheese; and 2 cups of vegetables. That’s great but I’m not carrying around measuring cups and a scale with me so how can I estimate? Use our hands and common items to gauge a sensible portion:
Meat/chicken/fish: palm of hand or a deck of cards
Pasta/rice/potatoes: computer mouse or a medium potato
Yogurt/hot cereal/tofu: a tennis ball or the size of our fist
Butter/oil: thumb tip
Cheese: 2 thumb tips or 4 stacked dice
Vegetables: both palms open
Some other ways to help us keep our portions down:
Using some these tips and slowing down to really listen to our body’s true hunger and fullness signals can help us fight the battle against increasing waistlines and portion distortion!
For more information about the free services offered by the Minto-Mapleton Family Health Team visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
It’s no big news that our portions have gotten bigger over the last 20 years. For instance, a blueberry muffin 20 years ago was 1.5 oz and 210 calories. Today an average muffin is 5 oz and 500 calories! We would have to vacuum the house for an hour and a half to burn off these extra 290 calories. What about another breakfast favourite: the bagel? Twenty years ago they were about 3 inches in diameter and 140 calories. They have doubled in size to an average of 6 inches and 350 calories. We would have to get out and rake the leaves for 50 minutes to burn off those extra calories. We have seen specialty coffee shops pop up everywhere and a lot of us have our favourite complicated order. The usual 20 years ago was an 8oz coffee. With whole milk and sugar this would be 45 calories compared to today’s 16 oz mocha, which is 350 calories. We would need to walk for an hour and 20 minutes to burn off the extra 205 calories.
What about dinners out? If we ordered spaghetti and meatballs 20 years ago we would get 1 cup of pasta and 3 small meatballs which would be around 500 calories. Today we would get 2 cups of pasta and 3-4 large meatballs that would more than double our calories to 1025. We would need to clean the house for 2½ hours to burn off these extra calories! At least our floors would sparkle! Even ‘healthy’ options have gotten bigger. For example, a chicken stir-fry 20 years ago would have been about 435 calories compared to today’s at 865 calories. We would need to do an hour zumba class to burn the additional calories off. And don’t be tricked by restaurant salads: a chicken caesar salad 20 years ago was 1½ cups and ran about 390 calories. Today the average restaurant salad is 3 cups and 800 calories. We would have to golf for 1½ hours to burn this off – no cart of course!
To see more examples and to try the portion distortion quiz visit the Department of Health and Human Services website at: http://hp2010.nhlbihin.net/portion/index.htm.
So, what can we do about it? To start off we need to know what exactly a portion is. A portion is the actual food we put on our plate and in our mouth. The experts give us recommended portion sizes: 2.5 oz of meat, chicken, and fish; ½ cup of pasta, rice, potatoes; ¾ cup of yogurt, hot cereal, and tofu; 1 tsp of butter and oil; 1.5 oz of cheese; and 2 cups of vegetables. That’s great but I’m not carrying around measuring cups and a scale with me so how can I estimate? Use our hands and common items to gauge a sensible portion:
Meat/chicken/fish: palm of hand or a deck of cards
Pasta/rice/potatoes: computer mouse or a medium potato
Yogurt/hot cereal/tofu: a tennis ball or the size of our fist
Butter/oil: thumb tip
Cheese: 2 thumb tips or 4 stacked dice
Vegetables: both palms open
Some other ways to help us keep our portions down:
- Use smaller plates and bowls – we can trick ourselves into eating 30% less if we do this!
- Put food on a plate/bowl rather than eating out of the container – we often eat more if we can’t judge the portion size!
- Share meals at restaurants with family and friends or ask for a takeout container at the start of the meal so half can be put away to take home for lunch tomorrow!
- Really think about ‘deals’: just because it’s only 50 cents to upsize our meal or popcorn doesn’t mean we need it!
Using some these tips and slowing down to really listen to our body’s true hunger and fullness signals can help us fight the battle against increasing waistlines and portion distortion!
For more information about the free services offered by the Minto-Mapleton Family Health Team visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
October 2012
Don’t wake the sleeping bear!
By Sandy Turner
A good night sleep is on the top of a lot of people’s wish list. Just be sure to not over think it! This article will help you understand sleep a little better and offer tips on how to promote better sleep.
There are different stages of sleep, which include light sleep, slow wave sleep and REM sleep (rapid eye movement sleep). The majority of slow wave sleep, which is the stage of deep or restorative sleep, occurs during the first few hours of sleep and as a result this first 3 - 4 hour period is often called "core sleep". Long naps (daytime sleeping) can be detrimental to the quality of sleep achieved at night. Once asleep in bed at night, the brain recognizes that it had some slow wave sleep not that long ago during the nap and so will not enter this stage when sleeping in bed. Naps longer than 25-30 minutes will start entering the slow wave sleep stage. Those who nap longer than the recommended 20 - 25 minutes and still do sleep all night may not be reaching this deeply restorative stage at night. Thus the body feels tired the next morning, even after all that sleep!
All stages of sleep provide us with something important. The light stages of sleep (eg. short naps) do rest and restore us, but the slow wave sleep "restoration" is a more profound state where the body is rejuvenating, healing, strengthening the immune system, and literally recharging our batteries. There are many things that affect people’s ability to achieve this deep, restorative sleep, such as: aging, snoring, depression, pain, noise, caffeine/alcohol intake, long naps and certain medications. Often a sleep diary can help to identify any patterns or influences on sleep.
There are many ways to promote better sleep. First, improve your health with good lifestyle habits such as being active, managing stress and healthy eating. Next, set a bedtime routine that involves some relaxation before bed, going to and getting up from bed at the same time and avoid watching the clock. The main goal while in bed should be rest, not sleep. Avoid letting these myths run through the mind over and over again: “I’ve got to have 8 hours of sleep”, or, “ I should fall asleep right away”. This self-talk does not promote relaxation and in fact, keeps the mind racing. Rather, focus on slow, steady and deep breathing, keep all muscles relaxed, especially the jaw and brow and finally, be warm.
It is normal for everyone to wake numerous times during the night, however, most people aren’t even aware of it. Some studies show people can wake up as often as 2-3 times an hour, every night, all night. Most sleep experts do not consider mid-night awakening a problem as long as you fall back asleep within 25 minutes or so. The body will take whatever sleep it needs and there isn’t necessarily a recommended number of hours to strive for each night.
Finally, many of us are wakened by our thoughts in the middle of the night. Some of these thoughts can be quickly dealt with by a quick trip to the washroom. But other thoughts start our minds racing again. For these thoughts, keep a pad of paper and a pen on the night side table and jot these thoughts down. This is a way of clearing your mind and ensuring that this thought won’t be forgotten by morning! With any new technique, it is important to trial it for at least a few weeks to determine whether or not it is working for you. Once an activity or idea works for you, keep doing it! By making what works a habit, it will ensure good sleep for the long run. Remember, the reason for better sleep is usually the routine that has been started. Therefore, the only way to maintain this improvement in sleep is to maintain this new routine!
The Minto-Mapleton Family Health Team has a new group that has started this fall focusing on achieving a good night sleep. Learn more about sleep cycles and how beliefs, behaviors and outside factors can affect sleep. This group uses cognitive behavioral techniques that help identify and replace thoughts and behaviours that cause or worsen sleep problems with habits that promote sound sleep.
For more information about the free services offered by the Minto-Mapleton FHT visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
There are different stages of sleep, which include light sleep, slow wave sleep and REM sleep (rapid eye movement sleep). The majority of slow wave sleep, which is the stage of deep or restorative sleep, occurs during the first few hours of sleep and as a result this first 3 - 4 hour period is often called "core sleep". Long naps (daytime sleeping) can be detrimental to the quality of sleep achieved at night. Once asleep in bed at night, the brain recognizes that it had some slow wave sleep not that long ago during the nap and so will not enter this stage when sleeping in bed. Naps longer than 25-30 minutes will start entering the slow wave sleep stage. Those who nap longer than the recommended 20 - 25 minutes and still do sleep all night may not be reaching this deeply restorative stage at night. Thus the body feels tired the next morning, even after all that sleep!
All stages of sleep provide us with something important. The light stages of sleep (eg. short naps) do rest and restore us, but the slow wave sleep "restoration" is a more profound state where the body is rejuvenating, healing, strengthening the immune system, and literally recharging our batteries. There are many things that affect people’s ability to achieve this deep, restorative sleep, such as: aging, snoring, depression, pain, noise, caffeine/alcohol intake, long naps and certain medications. Often a sleep diary can help to identify any patterns or influences on sleep.
There are many ways to promote better sleep. First, improve your health with good lifestyle habits such as being active, managing stress and healthy eating. Next, set a bedtime routine that involves some relaxation before bed, going to and getting up from bed at the same time and avoid watching the clock. The main goal while in bed should be rest, not sleep. Avoid letting these myths run through the mind over and over again: “I’ve got to have 8 hours of sleep”, or, “ I should fall asleep right away”. This self-talk does not promote relaxation and in fact, keeps the mind racing. Rather, focus on slow, steady and deep breathing, keep all muscles relaxed, especially the jaw and brow and finally, be warm.
It is normal for everyone to wake numerous times during the night, however, most people aren’t even aware of it. Some studies show people can wake up as often as 2-3 times an hour, every night, all night. Most sleep experts do not consider mid-night awakening a problem as long as you fall back asleep within 25 minutes or so. The body will take whatever sleep it needs and there isn’t necessarily a recommended number of hours to strive for each night.
Finally, many of us are wakened by our thoughts in the middle of the night. Some of these thoughts can be quickly dealt with by a quick trip to the washroom. But other thoughts start our minds racing again. For these thoughts, keep a pad of paper and a pen on the night side table and jot these thoughts down. This is a way of clearing your mind and ensuring that this thought won’t be forgotten by morning! With any new technique, it is important to trial it for at least a few weeks to determine whether or not it is working for you. Once an activity or idea works for you, keep doing it! By making what works a habit, it will ensure good sleep for the long run. Remember, the reason for better sleep is usually the routine that has been started. Therefore, the only way to maintain this improvement in sleep is to maintain this new routine!
The Minto-Mapleton Family Health Team has a new group that has started this fall focusing on achieving a good night sleep. Learn more about sleep cycles and how beliefs, behaviors and outside factors can affect sleep. This group uses cognitive behavioral techniques that help identify and replace thoughts and behaviours that cause or worsen sleep problems with habits that promote sound sleep.
For more information about the free services offered by the Minto-Mapleton FHT visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
September 2012
Healthy School Lunches!
By Jenny Harrison, RD
We’ve had a whole summer where we didn’t have to think about making school lunches for the kids. It’s September and it’s hard to get back into the swing of things but packing healthy snacks and lunches is important! They give our children the energy and nutrients they need to learn and play and without them our kids may find it hard to concentrate during the day. Here are some tips to make packing healthy school lunches easier:
Make it a Family Affair!
Children are more likely to eat something they helped pick out or made themselves.
How do I make a Healthy Lunch?
Here are some different ideas from each food group:
Remember to check Canada’s Food Guide for serving sizes!
What about Snacks?
Don’t forget food safety!
For more information about the free services offered by the Minto-Mapleton Family Health Team visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
Make it a Family Affair!
Children are more likely to eat something they helped pick out or made themselves.
- Give them a list of healthy options to choose from
- Let them help in the kitchen – older kids can help make sandwiches and younger ones can help pack snacks into containers
- Bring the kids along to the grocery store to choose some of their favourite foods. Avoid aisles with the unhealthy snacks like chips and candy!
How do I make a Healthy Lunch?
- Start with Canada’s Food Guide! Try to include at least 3 or 4 of the food groups. These include fruit and vegetables, grain products, milk and alternatives, and meat and alternatives.
- Get creative! Don’t always make the same sandwich – try using a pita, tortilla, or crackers. Remember to choose whole grain versions! You can also cut sandwiches into fun shapes using cookie cutters.
- Limit foods that are high in fat, sugar, salt, or calories.
Here are some different ideas from each food group:
- Fruit & Vegetables: pepper strips (red, green, yellow), peas in a pod, baby corn, cherry tomatoes, melon balls, zucchini sticks, cauliflower & broccoli trees, sliced fruit (mango, apples, oranges, watermelon, pears)
- Grain Products: tortillas, flatbread, pita bread, cold or hot cereal, English muffins, bran or oatmeal muffins, whole grain crackers, pasta, brown rice, couscous, quinoa
- Milk & Alternatives: fruit yogurt or soy yogurt, yogurt dip for veggies (tzatziki), milk or fortified soy beverage, cheese cubes, cheese string, cheese slices, milk-based soup
- Meat & Alternatives: hard cooked egg, tuna, salmon, chicken, ham slices, hummus, refried or baked beans, almonds or sunflower seeds, marinated cooked tofu
Remember to check Canada’s Food Guide for serving sizes!
What about Snacks?
- Snacks are mini meals so try and include at least 2 of the food groups
- Here are some great ideas:
- Fresh cut fruit with a yogurt dip
- Nut-free trail mix. Mix dried cranberries, raisins, dried apricots, apple rings, sunflower and pumpkin seeds, with your child’s favourite cold cereal
- Yogurt and a small oatmeal muffin
- Whole grain crackers with a cheese stick
Don’t forget food safety!
- Keep lunches in the fridge until the children leave for school
- Use ice packs or a frozen juice box to keep things cold
- Use a thermos for foods that need to stay hot
- Always wash your hands before preparing food
For more information about the free services offered by the Minto-Mapleton Family Health Team visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
July 2012
Fun in the Sun...
By Sandy Turner
The warm summer days have been very enjoyable and there are plenty more to come! But with the summer sun in full force, be sure that you are taking care of yourself in this heat! Here is a little checklist to ensure you continue to have a safe and healthy summer.
The added effects of high temperatures, high humidity, your activity levels, fluid intake and overall health can put you at risk this summer. This hot weather can be hazardous if you:
· plan on working or vigorously exercising,
· are over 65 or an infant or young child
· have diabetes, heart or lung disease or other chronic conditions
· have risk factors such as being overweight, fevered, dehydrated, poor circulation
· are sunburned
To avoid a heat related illness, be sure to drink enough fluids. In general, most adults should be drinking 8 glasses of water a day. But if you are working outside and are sweating a lot, this may not be enough. Your best choice to rehydrate your body is water. Avoid alcohol, caffeine or drinks with a lot of sugar as these cause your body to lose fluid. Be sure to sip water frequently during the day. Avoid getting to the point where you feel thirsty. By then you are probably a bit dehydrated.
Keep your house cooler by keeping the shades or blinds drawn. Reduce the use of electric lights, your stove and oven to avoid excess heat from these appliances. Keep yourself cool by taking a cool bath or shower. When outdoors, dress in loose-fitted and light-coloured clothing. Keep the sun off your head and your body cooler with a wide-brimmed hat. Finally, be sure to wear sunscreen with an SPF of 30 or higher and apply it regularly to ensure coverage.
When possible try to plan out your day and to introduce some pacing to your daily activities. Limit your outdoor activity to early morning, late afternoon or evening, when the temperatures and humidity should be more favourable. If you must work outdoors all day, try to schedule your heaviest and hardest work when it is cooler. Rest frequently in the shade and allow your body to cool down. If you have a breathing condition that is treated with inhalers, be sure to always carry your rescue inhaler (usually a blue inhaler).
It is also important to know the signs and symptoms of overexposure to the sun and be ready to act quickly and give treatment when needed. Let’s take a look at tips from St. John Ambulance when dealing with heat exhaustion and heat stoke.
Heat exhaustion is the body’s response to an excessive loss of the water and salt contained in sweat. It can develop over a few days of exposure to high temperature and inadequate fluid replacement. Those most prone to heat exhaustion are seniors, people with high blood pressure and those working or exercising in a hot environment. The symptoms of heat exhaustion include: heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting. The skin may be cool and moist, but if left untreated it could progress to heat stroke. The treatment for heat exhaustion is to cool the body with cool drinks, rest, or a cool shower. If the symptoms worsen or last longer than 1 hour, seek medical attention.
When exposed to extreme temperature heat stroke can occur if the body is unable to regulate its temperature. Heat stroke is characterized by an extremely high body temperature; red, hot and dry skin (no sweating); throbbing headache; dizziness; nausea; and confusion. If you experience any of these signs, call for medical assistance. In the meantime, get to a shaded area, or sponge yourself with cool water to cool yourself rapidly.
So, go out and enjoy these “dog-days” of summer and be sure to plan, stay hydrated and get to the shade often!! For more health tips or information about the free services offered by the Minto-Mapleton Family Health Team visit us at www.mmfht.ca or call 519-638-2110 or 519-327-4777.
The warm summer days have been very enjoyable and there are plenty more to come! But with the summer sun in full force, be sure that you are taking care of yourself in this heat! Here is a little checklist to ensure you continue to have a safe and healthy summer.
The added effects of high temperatures, high humidity, your activity levels, fluid intake and overall health can put you at risk this summer. This hot weather can be hazardous if you:
· plan on working or vigorously exercising,
· are over 65 or an infant or young child
· have diabetes, heart or lung disease or other chronic conditions
· have risk factors such as being overweight, fevered, dehydrated, poor circulation
· are sunburned
To avoid a heat related illness, be sure to drink enough fluids. In general, most adults should be drinking 8 glasses of water a day. But if you are working outside and are sweating a lot, this may not be enough. Your best choice to rehydrate your body is water. Avoid alcohol, caffeine or drinks with a lot of sugar as these cause your body to lose fluid. Be sure to sip water frequently during the day. Avoid getting to the point where you feel thirsty. By then you are probably a bit dehydrated.
Keep your house cooler by keeping the shades or blinds drawn. Reduce the use of electric lights, your stove and oven to avoid excess heat from these appliances. Keep yourself cool by taking a cool bath or shower. When outdoors, dress in loose-fitted and light-coloured clothing. Keep the sun off your head and your body cooler with a wide-brimmed hat. Finally, be sure to wear sunscreen with an SPF of 30 or higher and apply it regularly to ensure coverage.
When possible try to plan out your day and to introduce some pacing to your daily activities. Limit your outdoor activity to early morning, late afternoon or evening, when the temperatures and humidity should be more favourable. If you must work outdoors all day, try to schedule your heaviest and hardest work when it is cooler. Rest frequently in the shade and allow your body to cool down. If you have a breathing condition that is treated with inhalers, be sure to always carry your rescue inhaler (usually a blue inhaler).
It is also important to know the signs and symptoms of overexposure to the sun and be ready to act quickly and give treatment when needed. Let’s take a look at tips from St. John Ambulance when dealing with heat exhaustion and heat stoke.
Heat exhaustion is the body’s response to an excessive loss of the water and salt contained in sweat. It can develop over a few days of exposure to high temperature and inadequate fluid replacement. Those most prone to heat exhaustion are seniors, people with high blood pressure and those working or exercising in a hot environment. The symptoms of heat exhaustion include: heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting. The skin may be cool and moist, but if left untreated it could progress to heat stroke. The treatment for heat exhaustion is to cool the body with cool drinks, rest, or a cool shower. If the symptoms worsen or last longer than 1 hour, seek medical attention.
When exposed to extreme temperature heat stroke can occur if the body is unable to regulate its temperature. Heat stroke is characterized by an extremely high body temperature; red, hot and dry skin (no sweating); throbbing headache; dizziness; nausea; and confusion. If you experience any of these signs, call for medical assistance. In the meantime, get to a shaded area, or sponge yourself with cool water to cool yourself rapidly.
So, go out and enjoy these “dog-days” of summer and be sure to plan, stay hydrated and get to the shade often!! For more health tips or information about the free services offered by the Minto-Mapleton Family Health Team visit us at www.mmfht.ca or call 519-638-2110 or 519-327-4777.
June 2012
Mindless Eating – Can it really help me LOSE weight?!
By Jenny Harrison, RD
The practice of mindfulness has been a ‘hot topic’ over the past few years. Mindfulness is about truly paying attention and it takes practice. How many of us eat in front of the TV? Or on the run? Do you really pay attention to what you are eating or are you just focused on the next bite?
The Center for Mindful Eating defines mindful eating as choosing to eat food that is both delicious and nourishing to your body by using all of your senses to explore, savour, and taste. It is about learning to be aware of physical hunger and fullness cues to help you decided when to start and stop eating. This is a wonderful skill and takes practice. But what about using mindless eating to help us lose weight?
Dr. Brian Wansink runs the Food and Brand Lab at Cornell University and researches why people eat what they eat. He says most of us overeat “because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers” and not because we are truly hungry. He also says we can use the fact that we eat mindlessly to help us eat less without even knowing it.
So, how can we do this? Wansink says we need to change our environment! His studies have shown that people put 30% more on a bigger plate, in a bigger bowl, or in a short wide glass vs. tall narrow one. How many of you decide you’re finished eating when your plate or bowl is empty? Most of us eat this way and don’t mindfully listen to our true feelings of fullness. Plus, it takes 20 minutes for our brain to tell our stomach that we really are full! So, lets use this to help us eat less. Use a smaller 8-inch plate for lunch and supper and use a tall narrow glass if we’re drinking juice, pop, or alcohol. Using a small bowl for snacks instead of eating right out of the bag or box can also help us significantly cut down on the amount we eat.
He also tells us to make it more of a pain to get food. The farther you have to walk, or the more work you have to do, the less you eat. One of his studies showed that people who kept the candy dish at least 6 feet from their desk at work ate half as many candies or 110 calories less than people who kept the bowl closer. Another suggestion is putting your leftovers away before you eat your meal. You are less likely to get them out of the fridge and heat them up then you are to grab one more scoop when they are sitting out on the counter. What about when you’re eating out? Restaurant portions have been steadily increasing. Ask for a take out container at the start of your meal so you can pack up half to take home right away. This will save calories, money, and time because now you have lunch for tomorrow!
Speaking of portion sizes, what about packaging? Can it influence how much we eat? Wansink did five studies with almost 700 people and 47 products. He found that people ate an average of 22% more out of large packages vs. their smaller partners. So, if you are bargain buying in larger quantities, make sure to portion out into smaller packages when you get home.
The moral of the story is to stop letting mindless eating trick you into eating more. Take charge, change your environment, and use it to help you eat less. But don’t forget to practice listening to your own body’s hunger and fullness signals to help you manage your weight.
For more information about the free services offered by the Minto-Mapleton Family Health Team visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777.
The practice of mindfulness has been a ‘hot topic’ over the past few years. Mindfulness is about truly paying attention and it takes practice. How many of us eat in front of the TV? Or on the run? Do you really pay attention to what you are eating or are you just focused on the next bite?
The Center for Mindful Eating defines mindful eating as choosing to eat food that is both delicious and nourishing to your body by using all of your senses to explore, savour, and taste. It is about learning to be aware of physical hunger and fullness cues to help you decided when to start and stop eating. This is a wonderful skill and takes practice. But what about using mindless eating to help us lose weight?
Dr. Brian Wansink runs the Food and Brand Lab at Cornell University and researches why people eat what they eat. He says most of us overeat “because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers” and not because we are truly hungry. He also says we can use the fact that we eat mindlessly to help us eat less without even knowing it.
So, how can we do this? Wansink says we need to change our environment! His studies have shown that people put 30% more on a bigger plate, in a bigger bowl, or in a short wide glass vs. tall narrow one. How many of you decide you’re finished eating when your plate or bowl is empty? Most of us eat this way and don’t mindfully listen to our true feelings of fullness. Plus, it takes 20 minutes for our brain to tell our stomach that we really are full! So, lets use this to help us eat less. Use a smaller 8-inch plate for lunch and supper and use a tall narrow glass if we’re drinking juice, pop, or alcohol. Using a small bowl for snacks instead of eating right out of the bag or box can also help us significantly cut down on the amount we eat.
He also tells us to make it more of a pain to get food. The farther you have to walk, or the more work you have to do, the less you eat. One of his studies showed that people who kept the candy dish at least 6 feet from their desk at work ate half as many candies or 110 calories less than people who kept the bowl closer. Another suggestion is putting your leftovers away before you eat your meal. You are less likely to get them out of the fridge and heat them up then you are to grab one more scoop when they are sitting out on the counter. What about when you’re eating out? Restaurant portions have been steadily increasing. Ask for a take out container at the start of your meal so you can pack up half to take home right away. This will save calories, money, and time because now you have lunch for tomorrow!
Speaking of portion sizes, what about packaging? Can it influence how much we eat? Wansink did five studies with almost 700 people and 47 products. He found that people ate an average of 22% more out of large packages vs. their smaller partners. So, if you are bargain buying in larger quantities, make sure to portion out into smaller packages when you get home.
The moral of the story is to stop letting mindless eating trick you into eating more. Take charge, change your environment, and use it to help you eat less. But don’t forget to practice listening to your own body’s hunger and fullness signals to help you manage your weight.
For more information about the free services offered by the Minto-Mapleton Family Health Team visit our website www.mmfht.ca or call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777.
May 2012
Put Spring into your Step!
By Sandy Turner
Spring is trying it’s hardest to come. Mother Nature isn’t sure what the weather should be, but the good news is the days are getting longer! And, the great news, there is more daylight, so there should be more time to be active!
New Year’s resolutions are 3 months old now and hopefully still going strong, but if not, now is the perfect time to get back on track with getting fit! With the warmer weather, most people get more active. There is yard and garden work to be done and of course using a push mower to cut the grass! Remember that it is also important to take some time for you by getting physically active most days of the week. The benefits of regular exercise, such as walking, are numerous. Who wouldn’t want to feel and look better? It only takes 30 minutes most days of the week to improve your health and see these benefits.
To maintain health and ward off heart disease or diabetes, people should aim for a minimum of 150 minutes of aerobic activity every week. Try to spread this over four or more days, for example: 30 minute walks, 5 days a week.
Aerobic exercise is activity that increases your heart rate and keeps it elevated for an extended period of time. This activity is usually rhythmic in nature and uses your large muscle groups, such as your legs. The intensity is consistent, leaving your muscles pleasantly worked at the end. It is this increase in heart rate that trains your heart and lungs to work better together and gives you more stamina and energy as a result.
There are numerous benefits of exercise, many of which continue long after your bout of exercise has ended! Any exercise you do will increase your metabolism and lead to an increase in the amount of calories burned! Also, your metabolism remains elevated even after you have finished, burning more calories. Exercise will also increase your energy levels, making it easier to get through your to-do-list every day!
When starting an exercise program, remember that anything is better than nothing. It is important to progress how often and how long you are exercising, on a gradual basis. Begin with what your body can realistically handle right now. This may be 10 minutes, but that’s ok! Then, figure out a comfortable pace that you can walk for 10 minutes. Remember that it doesn’t have to feel like ‘work’ from the start or else it will feel too hard by the end. Trust your body and what it tells you. You want to reach a purposeful pace that increased your heart rate and breathing, but not to a point that you are gasping for breath.
Consistency is the key so don’t worry about getting faster, but slowly build your walking time. Be sure not to add time too quickly. Give your body time to adjust and this walk will start to get easier. Once this happens then add 3-5 minutes to your walk and wait until your body adjusts. Repeat this until you have reached your time goal. This goal should be based on how much time you can realistically devote to activity on a regular basis. Ideally, it should be between 30-60 minutes per day. This can be broken down into 2, or more, shorter walks of at least 15 minutes at a time to improve your fitness level.
Your body will plateau with the same workout day in and day out. Variety is key and can be as simple as changing your walking route or heading out in the opposite direction. Once you have built your walking time to the goal you have set, changing your pace or intensity will also be effective at ensuring a good amount of variety. So, get out and enjoy the springtime weather!
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777.
By Sandy Turner
Spring is trying it’s hardest to come. Mother Nature isn’t sure what the weather should be, but the good news is the days are getting longer! And, the great news, there is more daylight, so there should be more time to be active!
New Year’s resolutions are 3 months old now and hopefully still going strong, but if not, now is the perfect time to get back on track with getting fit! With the warmer weather, most people get more active. There is yard and garden work to be done and of course using a push mower to cut the grass! Remember that it is also important to take some time for you by getting physically active most days of the week. The benefits of regular exercise, such as walking, are numerous. Who wouldn’t want to feel and look better? It only takes 30 minutes most days of the week to improve your health and see these benefits.
To maintain health and ward off heart disease or diabetes, people should aim for a minimum of 150 minutes of aerobic activity every week. Try to spread this over four or more days, for example: 30 minute walks, 5 days a week.
Aerobic exercise is activity that increases your heart rate and keeps it elevated for an extended period of time. This activity is usually rhythmic in nature and uses your large muscle groups, such as your legs. The intensity is consistent, leaving your muscles pleasantly worked at the end. It is this increase in heart rate that trains your heart and lungs to work better together and gives you more stamina and energy as a result.
There are numerous benefits of exercise, many of which continue long after your bout of exercise has ended! Any exercise you do will increase your metabolism and lead to an increase in the amount of calories burned! Also, your metabolism remains elevated even after you have finished, burning more calories. Exercise will also increase your energy levels, making it easier to get through your to-do-list every day!
When starting an exercise program, remember that anything is better than nothing. It is important to progress how often and how long you are exercising, on a gradual basis. Begin with what your body can realistically handle right now. This may be 10 minutes, but that’s ok! Then, figure out a comfortable pace that you can walk for 10 minutes. Remember that it doesn’t have to feel like ‘work’ from the start or else it will feel too hard by the end. Trust your body and what it tells you. You want to reach a purposeful pace that increased your heart rate and breathing, but not to a point that you are gasping for breath.
Consistency is the key so don’t worry about getting faster, but slowly build your walking time. Be sure not to add time too quickly. Give your body time to adjust and this walk will start to get easier. Once this happens then add 3-5 minutes to your walk and wait until your body adjusts. Repeat this until you have reached your time goal. This goal should be based on how much time you can realistically devote to activity on a regular basis. Ideally, it should be between 30-60 minutes per day. This can be broken down into 2, or more, shorter walks of at least 15 minutes at a time to improve your fitness level.
Your body will plateau with the same workout day in and day out. Variety is key and can be as simple as changing your walking route or heading out in the opposite direction. Once you have built your walking time to the goal you have set, changing your pace or intensity will also be effective at ensuring a good amount of variety. So, get out and enjoy the springtime weather!
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777.
February 2012
Try Something New: Parsnips & Leeks!
By Jenny Harrison, RD
Eating locally during our Ontario winters can be tough but it is a great time to try new local vegetables and recipes. Not only does this reduce our ecological footprint, it supports our neighbours (those hard working farmers), builds community, and can be much cheaper than buying vegetables brought in from Spain, Mexico, or California. The vegetables brought to Ontario from miles away are picked before their nutrients, taste, texture, and colour have been fully developed. This can mean they have less health benefits than local foods, which are picked when they are fully ripe, by the time they reach our plate. Studies have shown that just knowing more about the types of foods grown locally leads to an increased consumption of fresh fruits and vegetables, which can lead to a healthier diet and reduce obesity and the diseases associated with it!
To see what produce is available in Ontario during the winter months visit the Foodland Ontario Website: http://www.foodland.gov.on.ca/english/availability.html. This month work local parsnips and leeks into your menu!
Nutritional Tips and Fun Facts
· Parsnips are part of the parsley family. Other members of this family include carrots, fennel, dill and celery.
· Parsnips contain potassium, fibre, and vitamin C and are also a good source of folate.
· Many of the beneficial flavour compounds of the parsnip are found just under the skin, this is why many recipes call for parsnips to remain unpeeled.
· Leeks, like garlic and onions, belong to the Allium family. They contain many beneficial compounds, which have been shown to reduce “bad” cholesterol levels and reduce the risk of certain types of cancers.
How Do I Prepare Parsnips?
· Trim tops and root ends. Rinse and scrub the skin.
· Leave whole, slice, dice, cut into sticks or shred.
· Boil, steam, bake, microwave or stir-fry.
· Serve raw or add to stews and soups.
How Do I Prepare Leeks?
· Leeks must be cleaned well! Slice in half lengthwise and clean each leaf under cold running water to remove dirt.
· Leeks can be cooked by sautéing or you can add them to soups to kick up the flavour.
· Raw leeks may be thinly sliced and added to salads. They also partner well with fish, poultry, and cheese.
Parsnip, Leek, and Carrot Soup
Adapted from Foodland Ontario
Makes 6 to 8 servings
3 tbsp olive oil
3 well washed leeks; use white and pale green part, sliced
4 sliced, large carrots
2 sliced, large parsnips (unpeeled)
2 peeled and chopped apples
1/4 cup chopped fresh dill
2 ½ cups low sodium chicken or vegetable stock
1 tsp granulated sugar
4-5 cups milk
pepper
dill sprigs
In large saucepan, heat oil over medium heat. Add leeks, carrots, parsnips and apples and cook about 5 minutes, stirring often. Cover, turn down heat to low and cook 10 minutes to soften vegetables. Stir in dill, chicken or vegetable stock and sugar, bring to a boil, reduce heat, cover and simmer until vegetables are very tender (approx. 15 to 20 minutes). Cool slightly. Purée vegetables in blender or food processor with half of the milk. Return soup to saucepan and stir in remaining milk. Heat through but do not boil. Season to taste with pepper and thin with additional milk, if desired. Garnish with dill sprigs.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
By Jenny Harrison, RD
Eating locally during our Ontario winters can be tough but it is a great time to try new local vegetables and recipes. Not only does this reduce our ecological footprint, it supports our neighbours (those hard working farmers), builds community, and can be much cheaper than buying vegetables brought in from Spain, Mexico, or California. The vegetables brought to Ontario from miles away are picked before their nutrients, taste, texture, and colour have been fully developed. This can mean they have less health benefits than local foods, which are picked when they are fully ripe, by the time they reach our plate. Studies have shown that just knowing more about the types of foods grown locally leads to an increased consumption of fresh fruits and vegetables, which can lead to a healthier diet and reduce obesity and the diseases associated with it!
To see what produce is available in Ontario during the winter months visit the Foodland Ontario Website: http://www.foodland.gov.on.ca/english/availability.html. This month work local parsnips and leeks into your menu!
Nutritional Tips and Fun Facts
· Parsnips are part of the parsley family. Other members of this family include carrots, fennel, dill and celery.
· Parsnips contain potassium, fibre, and vitamin C and are also a good source of folate.
· Many of the beneficial flavour compounds of the parsnip are found just under the skin, this is why many recipes call for parsnips to remain unpeeled.
· Leeks, like garlic and onions, belong to the Allium family. They contain many beneficial compounds, which have been shown to reduce “bad” cholesterol levels and reduce the risk of certain types of cancers.
How Do I Prepare Parsnips?
· Trim tops and root ends. Rinse and scrub the skin.
· Leave whole, slice, dice, cut into sticks or shred.
· Boil, steam, bake, microwave or stir-fry.
· Serve raw or add to stews and soups.
How Do I Prepare Leeks?
· Leeks must be cleaned well! Slice in half lengthwise and clean each leaf under cold running water to remove dirt.
· Leeks can be cooked by sautéing or you can add them to soups to kick up the flavour.
· Raw leeks may be thinly sliced and added to salads. They also partner well with fish, poultry, and cheese.
Parsnip, Leek, and Carrot Soup
Adapted from Foodland Ontario
Makes 6 to 8 servings
3 tbsp olive oil
3 well washed leeks; use white and pale green part, sliced
4 sliced, large carrots
2 sliced, large parsnips (unpeeled)
2 peeled and chopped apples
1/4 cup chopped fresh dill
2 ½ cups low sodium chicken or vegetable stock
1 tsp granulated sugar
4-5 cups milk
pepper
dill sprigs
In large saucepan, heat oil over medium heat. Add leeks, carrots, parsnips and apples and cook about 5 minutes, stirring often. Cover, turn down heat to low and cook 10 minutes to soften vegetables. Stir in dill, chicken or vegetable stock and sugar, bring to a boil, reduce heat, cover and simmer until vegetables are very tender (approx. 15 to 20 minutes). Cool slightly. Purée vegetables in blender or food processor with half of the milk. Return soup to saucepan and stir in remaining milk. Heat through but do not boil. Season to taste with pepper and thin with additional milk, if desired. Garnish with dill sprigs.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
January 2012
Make a resolution you can keep!
By Sandy Turner
Even if you haven’t made a new year’s resolution, most of you have one thing or another that you would like to change. For many of you it is about losing weight and becoming healthier. You know what you should be doing for exercise and what to eat to be more healthy, but how do you make this part of the regular routine?
One answer is behaviour change. It’s about getting around the “yes, but” and getting into action. But where do you start and how do you stay on track? Motivation is a huge part of changing a habit. You need to understand what will motivate you or create a desire within you to do these things. It is in our nature to take the easy road and unfortunately the easy road is not always the healthiest.
Have you ever wondered why the stairs in public spaces are hidden somewhere in a corner, but yet the escalator or elevators are centrally located? Our environment often pushes towards this easy road and you need to take control and make better choices. Habits are automatic actions that you do everyday and don’t have to think twice about. For many of you, healthy behaviour is abnormal. What this means is that most of you have to make a conscious effort at taking a walk or cutting back on sweets. But what you are used to is grabbing what is convenient and usually it is the unhealthy option.
When looking at motivation, or your desire to do things, Dr. Vallis, from the Behaviour Change Institute suggests asking yourself the following questions:
1. Do you see your current behaviour as a problem? For example, “Do you see eating a bag of chips at night before bed, or watching TV instead of going for a walk as a problem?
2. Does your current behaviour concern you or cause distress?
3. Are you interested in changing?
4. Are you ready to change now?
If you have answered ‘no’ to any of these, this change in behaviour will not happen as easily as if you had answered yes to all. But, this doesn’t mean you can’t make the change!
Next, according to Dr. Vallis, you should look at why you want this change and how hard you will work to achieve it? One thing that often interferes with best-laid plans is your readiness for change. When figuring out if you are ready to make a change in your habits, it is a good idea to create a pro and con list for the new behaviour and for staying the same. This will help sway you toward one or the other.
It is also a good idea to try to predict if anything will get in your way. This new behaviour is probably something that your have tried to change before so understanding what interfered in the past will be helpful as you move forward. For each barrier you can think of, try to also think of ways to get around these situations. This will help you be ready and hopefully be able to overcome the barrier when it presents itself!
Most of the time New Year’s resolutions are kept for the first little while. You start to enjoy the benefits and outcomes of this new behaviour, but then slip back into your old habits. During this time it is important to focus on these new benefits, such as, more energy from exercising, or less cravings and the weight loss from not eating chips at night. The reason you are experiencing these benefits is from your new behaviour! And to keep feeling this way you need to keep doing the new behaviour.
Your confidence is something that will help maintain your new behaviour! To build confidence, be sure to follow a path to every goal. Along this path will be twists and turns and many small goals leading you to your ultimate destination. As you achieve the small goals along the way, the success will create a more confident you! This growing confidence will allow you to keep making realistic, short-term goals that will continue to get you closer and closer to your bigger goal!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
By Sandy Turner
Even if you haven’t made a new year’s resolution, most of you have one thing or another that you would like to change. For many of you it is about losing weight and becoming healthier. You know what you should be doing for exercise and what to eat to be more healthy, but how do you make this part of the regular routine?
One answer is behaviour change. It’s about getting around the “yes, but” and getting into action. But where do you start and how do you stay on track? Motivation is a huge part of changing a habit. You need to understand what will motivate you or create a desire within you to do these things. It is in our nature to take the easy road and unfortunately the easy road is not always the healthiest.
Have you ever wondered why the stairs in public spaces are hidden somewhere in a corner, but yet the escalator or elevators are centrally located? Our environment often pushes towards this easy road and you need to take control and make better choices. Habits are automatic actions that you do everyday and don’t have to think twice about. For many of you, healthy behaviour is abnormal. What this means is that most of you have to make a conscious effort at taking a walk or cutting back on sweets. But what you are used to is grabbing what is convenient and usually it is the unhealthy option.
When looking at motivation, or your desire to do things, Dr. Vallis, from the Behaviour Change Institute suggests asking yourself the following questions:
1. Do you see your current behaviour as a problem? For example, “Do you see eating a bag of chips at night before bed, or watching TV instead of going for a walk as a problem?
2. Does your current behaviour concern you or cause distress?
3. Are you interested in changing?
4. Are you ready to change now?
If you have answered ‘no’ to any of these, this change in behaviour will not happen as easily as if you had answered yes to all. But, this doesn’t mean you can’t make the change!
Next, according to Dr. Vallis, you should look at why you want this change and how hard you will work to achieve it? One thing that often interferes with best-laid plans is your readiness for change. When figuring out if you are ready to make a change in your habits, it is a good idea to create a pro and con list for the new behaviour and for staying the same. This will help sway you toward one or the other.
It is also a good idea to try to predict if anything will get in your way. This new behaviour is probably something that your have tried to change before so understanding what interfered in the past will be helpful as you move forward. For each barrier you can think of, try to also think of ways to get around these situations. This will help you be ready and hopefully be able to overcome the barrier when it presents itself!
Most of the time New Year’s resolutions are kept for the first little while. You start to enjoy the benefits and outcomes of this new behaviour, but then slip back into your old habits. During this time it is important to focus on these new benefits, such as, more energy from exercising, or less cravings and the weight loss from not eating chips at night. The reason you are experiencing these benefits is from your new behaviour! And to keep feeling this way you need to keep doing the new behaviour.
Your confidence is something that will help maintain your new behaviour! To build confidence, be sure to follow a path to every goal. Along this path will be twists and turns and many small goals leading you to your ultimate destination. As you achieve the small goals along the way, the success will create a more confident you! This growing confidence will allow you to keep making realistic, short-term goals that will continue to get you closer and closer to your bigger goal!
For more information about any of the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
December 2011
Festive Foods on a Budget!
By Jenny Harrison, RD
The holidays are a time to enjoy family, friends, and great food. This can be stressful for many families on a budget but there are ways to enjoy a holiday meal without breaking the bank. Try these 10 tips to keep holiday meal spending to a minimum:
1. Start planning now: search newspapers, store flyers and clip coupons. Keep an eye on sales to make sure you get the best deals.
2. Compare prices: there can be a big difference in prices between grocery stores and products in the same grocery store. Always check no name or the store brand.
3. Look high and low: the most expensive items and brands tend to be at eye level on the shelf so get down low and check out that bottom shelf!
4. Make a list: grocery stores are full of holiday treats this time of year. Only allow yourself to buy the items you need. This will help you save money and unnecessary calories!
5. Host a potluck: guests always ask if they can bring a dish, so this year take them up on it!
6. Check your cupboards: try making recipes with ingredients you already have on hand.
7. Buy bagged produce: apples, carrots, oranges, onions, and potatoes tend to be a better deal if you buy them bagged versus individually.
8. Try frozen or canned fruits and vegetables: they are cheaper and just as nutritious and you can watch for them to go on sale and stock up! Opt for the “no added sugar” and “no added salt” versions.
9. Avoid premade or processed foods: making things from scratch is cheaper and more nutritious!
10. Use every last bite: freeze leftovers or make homemade soup. Make sure every penny spent is put to good use!
Homemade Cranberry Sauce Make extra of this cheap and delicious holiday favourite and jar it up to give as gifts!
1 cup orange juice
1 tsp orange zest
¼ tsp cinnamon
1 bag fresh cranberries (12 oz)
½ cup crushed pineapple
½ cup honey
1. Bring orange juice, zest and cinnamon to a boil on high heat in a medium saucepan.
2. Rinse cranberries and add once liquid is boiling. Reduce heat to medium and cook uncovered for about 10 minutes.
3. Add crushed pineapple and honey. Remove from heat and cool.
Cranberry sauce tends to be full of added sugar. Adding in the pineapple and orange juice cuts out a lot of that sugar creating a healthier version! Remember, if you or one of your guests has diabetes, you can use a sugar substitute like Splenda.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
By Jenny Harrison, RD
The holidays are a time to enjoy family, friends, and great food. This can be stressful for many families on a budget but there are ways to enjoy a holiday meal without breaking the bank. Try these 10 tips to keep holiday meal spending to a minimum:
1. Start planning now: search newspapers, store flyers and clip coupons. Keep an eye on sales to make sure you get the best deals.
2. Compare prices: there can be a big difference in prices between grocery stores and products in the same grocery store. Always check no name or the store brand.
3. Look high and low: the most expensive items and brands tend to be at eye level on the shelf so get down low and check out that bottom shelf!
4. Make a list: grocery stores are full of holiday treats this time of year. Only allow yourself to buy the items you need. This will help you save money and unnecessary calories!
5. Host a potluck: guests always ask if they can bring a dish, so this year take them up on it!
6. Check your cupboards: try making recipes with ingredients you already have on hand.
7. Buy bagged produce: apples, carrots, oranges, onions, and potatoes tend to be a better deal if you buy them bagged versus individually.
8. Try frozen or canned fruits and vegetables: they are cheaper and just as nutritious and you can watch for them to go on sale and stock up! Opt for the “no added sugar” and “no added salt” versions.
9. Avoid premade or processed foods: making things from scratch is cheaper and more nutritious!
10. Use every last bite: freeze leftovers or make homemade soup. Make sure every penny spent is put to good use!
Homemade Cranberry Sauce Make extra of this cheap and delicious holiday favourite and jar it up to give as gifts!
1 cup orange juice
1 tsp orange zest
¼ tsp cinnamon
1 bag fresh cranberries (12 oz)
½ cup crushed pineapple
½ cup honey
1. Bring orange juice, zest and cinnamon to a boil on high heat in a medium saucepan.
2. Rinse cranberries and add once liquid is boiling. Reduce heat to medium and cook uncovered for about 10 minutes.
3. Add crushed pineapple and honey. Remove from heat and cool.
Cranberry sauce tends to be full of added sugar. Adding in the pineapple and orange juice cuts out a lot of that sugar creating a healthier version! Remember, if you or one of your guests has diabetes, you can use a sugar substitute like Splenda.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
November 2011
Diabetes and You
By Sandy Turner
Living with a chronic disease, such as diabetes, definitely has its ups and downs. But what can you do to keep your blood sugar on the straight and narrow? The choices you make everyday will affect your sugar levels. You make choices about how much, what and when you eat. Choices about your activity levels, how much rest you get and how well you take your medication. All of these decisions, everyday, play a role in how well your blood sugars are controlled.
When your sugars are high, you may feel unusually thirsty, extremely tired, have blurred vision or the need to go to the washroom frequently. High blood sugar can happen when your activity levels, food intake and medications are not well balanced. Higher readings often happen when you are ill or under stress. By adjusting your meal plan and making sure you are getting adequate amounts of physical activity in every day, your blood sugars will be better controlled.
Signs of low blood sugars, or when sugars are less than 4 mmol/L, include feeling shaky, light-headed, nauseous, nervous, irritable, confused, unable to concentrate, hungry, sweaty, weak or drowsy. Low blood sugar may be caused by more physical activity than usual, not eating on time, eating less than you should have, taking too much medication or drinking alcohol. If you are experiencing any of these symptoms, take your blood sugar immediately. If you don’t have your meter with you, then treat the symptoms anyway. It is better to be safe than sorry.
To treat low blood sugar, eat or drink 15 grams of carbohydrates. Your choices are glucose tablets, 3 teaspoons of table sugar dissolved in water, ¾ cup of juice or regular pop, 6 lifesavers or a tablespoon of honey. Wait 10-15 minutes and then test your blood sugars again. If it is still below 4mmol/L treat again. If your next meal is over an hour away, or you’re going to be active, eat a snack, such as a half-sandwich or cheese and crackers.
If you are only testing once a day, make sure to test at different times. When you only test before breakfast, for example, you don’t have any idea how your sugars are the rest of the day. Just because you have a good reading in the morning, doesn’t mean they will stay that way for the day. Good times to test are before meals or 2 hours after. When testing before meals, a good target is 4-7 mmol/L, and under 10 mmol/L if testing 2 hours after a meal.
Testing 2 hours after the first bite of your meal lets you know how well your body was able to handle the carbohydrates in that meal. This can be a very helpful tool when trying to figure out what to have at breakfast. Eat the same breakfast for a couple of days, testing two hours after. Then repeat with the other meal you may consider for breakfast and compare the results. This can also help with determining proper portion sizes.
Blood sugars aren’t the only numbers you should know when you have diabetes. Blood pressure is very important too and should be checked at least yearly. Heart disease is one concern with uncontrolled blood sugars, and keeping a close eye on your pressure can help you reduce your risk. By limiting your salt intake, getting at least 150 minutes of aerobic exercise in weekly and maintaining a healthy weight, you will be well on your way to good blood pressure control. Kidney disease, blindness and circulation problems are also associated with diabetes. To avoid these complications, be sure to have both your eyes and your urine checked yearly.
Staying healthy with diabetes takes work every day. It may seem overwhelming at times. Depression and anxiety are common with any chronic disease. There are groups held at the FHT for patients with chronic disease such as diabetes, that teaches healthy behaviours, symptom management, coping, and communication skills. Participants take an active role in learning and practicing the tools shared each week.
Finally, having a flu shot each year is another good idea because diabetes can make the immune system more vulnerable to sever cases of the flu. In fact, people with diabetes are 6 times more like to be hospitalized with flu complications. If you do develop the flu despite the vaccine, it will still help to prevent these complications.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
By Sandy Turner
Living with a chronic disease, such as diabetes, definitely has its ups and downs. But what can you do to keep your blood sugar on the straight and narrow? The choices you make everyday will affect your sugar levels. You make choices about how much, what and when you eat. Choices about your activity levels, how much rest you get and how well you take your medication. All of these decisions, everyday, play a role in how well your blood sugars are controlled.
When your sugars are high, you may feel unusually thirsty, extremely tired, have blurred vision or the need to go to the washroom frequently. High blood sugar can happen when your activity levels, food intake and medications are not well balanced. Higher readings often happen when you are ill or under stress. By adjusting your meal plan and making sure you are getting adequate amounts of physical activity in every day, your blood sugars will be better controlled.
Signs of low blood sugars, or when sugars are less than 4 mmol/L, include feeling shaky, light-headed, nauseous, nervous, irritable, confused, unable to concentrate, hungry, sweaty, weak or drowsy. Low blood sugar may be caused by more physical activity than usual, not eating on time, eating less than you should have, taking too much medication or drinking alcohol. If you are experiencing any of these symptoms, take your blood sugar immediately. If you don’t have your meter with you, then treat the symptoms anyway. It is better to be safe than sorry.
To treat low blood sugar, eat or drink 15 grams of carbohydrates. Your choices are glucose tablets, 3 teaspoons of table sugar dissolved in water, ¾ cup of juice or regular pop, 6 lifesavers or a tablespoon of honey. Wait 10-15 minutes and then test your blood sugars again. If it is still below 4mmol/L treat again. If your next meal is over an hour away, or you’re going to be active, eat a snack, such as a half-sandwich or cheese and crackers.
If you are only testing once a day, make sure to test at different times. When you only test before breakfast, for example, you don’t have any idea how your sugars are the rest of the day. Just because you have a good reading in the morning, doesn’t mean they will stay that way for the day. Good times to test are before meals or 2 hours after. When testing before meals, a good target is 4-7 mmol/L, and under 10 mmol/L if testing 2 hours after a meal.
Testing 2 hours after the first bite of your meal lets you know how well your body was able to handle the carbohydrates in that meal. This can be a very helpful tool when trying to figure out what to have at breakfast. Eat the same breakfast for a couple of days, testing two hours after. Then repeat with the other meal you may consider for breakfast and compare the results. This can also help with determining proper portion sizes.
Blood sugars aren’t the only numbers you should know when you have diabetes. Blood pressure is very important too and should be checked at least yearly. Heart disease is one concern with uncontrolled blood sugars, and keeping a close eye on your pressure can help you reduce your risk. By limiting your salt intake, getting at least 150 minutes of aerobic exercise in weekly and maintaining a healthy weight, you will be well on your way to good blood pressure control. Kidney disease, blindness and circulation problems are also associated with diabetes. To avoid these complications, be sure to have both your eyes and your urine checked yearly.
Staying healthy with diabetes takes work every day. It may seem overwhelming at times. Depression and anxiety are common with any chronic disease. There are groups held at the FHT for patients with chronic disease such as diabetes, that teaches healthy behaviours, symptom management, coping, and communication skills. Participants take an active role in learning and practicing the tools shared each week.
Finally, having a flu shot each year is another good idea because diabetes can make the immune system more vulnerable to sever cases of the flu. In fact, people with diabetes are 6 times more like to be hospitalized with flu complications. If you do develop the flu despite the vaccine, it will still help to prevent these complications.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
September 2011
Medication responsibilities
Many of you are taking medications on a daily basis. Your doctor, or nurse practitioner, may have prescribed some and others may be over-the-counter vitamins and supplements. Medication can be an important part of keeping healthy and managing chronic disease. As a patient, you have certain responsibilities for these medications to:
» Inform all of your health care providers of all the medications you are taking, the dosages, and any nutritional supplements and vitamins. This includes your pharmacist and dentist too.
» Discuss the need and importance of each medication. It is important to understand what each medication is for. You are part of this decision as well.
» Use medication as prescribed. Trying to wait as long as possible to take, for example a pain medication, may cause the pain to worsen and in turn take longer for the medication to work.
» Report side effects of medications. You may want to keep a journal to help keep track of how you are doing. This is good information for your health care provider in deciding which medication is best for you.
» Keep an up-to-date list of all your medications and dosages with you at all times.
» Use the same pharmacy when filling your prescriptions. This will allow your pharmacist to quickly identify any drug interactions.
It is important to ask questions when seeing your health care provider or pharmacist. Some questions include:
1. What is the medication for?
2. What side effects might I expect?
3. When should I notice an effect from this medication?
4. When should I take this medication?
5. Do I need to take this medication with food?
6. Should I avoid certain foods while taking this medication?
Summer is winding down, but hopefully you still have some vacation planned. There are a number of issues to think about when traveling with medications. If any of these issues pertain to you, call your pharmacist or health care provider before you leave on your trip. While away, you can check with a local pharmacist, often they will be more than happy to try to assist.
» Storage of your medications: Most medications are stored at room temperature but other medications such as insulin require refrigeration. Be sure that you know how your medication should be stored and how it will be stored during travel.
» Local and international rules of travel: Will you be allowed to bring your medications in carry-on luggage and will you need special documentation for doing so? This could also be an issue when going through customs.
» Time change: Will you need to account for time changes and dosing of your medications? This can be of particular concern for people with diabetes and insulin dosing but might also be important for others. It is best to know ahead of time.
» Vaccinations: Making sure you have all your vaccinations and any needed medications for the prevention or treatment of travelers diarrhea, malaria or cholera if traveling to areas where that is a concern.
» Medication travel kit: It might be handy to keep a list of some basic essentials to be included in a travel medical kit such as pain killers, insect repellants, stomach remedies, anti-nauseants etc. as you may find some of these things difficult to find in other countries.
» Check expiry dates: Make sure your medication is in date and be sure to have enough supplies for the entire trip. It might be a good idea to keep some medical documents and prescriptions with a friend just in case you need a back up sent to you in an emergency.
» Medication list: Travel with an accurate and up to date list of all your medications and keep it somewhere other than with your medications just in case your luggage is lost.
If you have questions about the medications you are taking speak to your local pharmacist or dispensary. If you have a physician or nurse practitioner with our Family Health team consider making an appointment with our pharmacist. He can help you better understand what medications you are taking and what they do. The pharmacist works closely with your primary health care provider to make decisions about medication choices, drug interactions and the best way to help you, if medication is an option. He can also assist with medication organization and management and help you understand how food, activity and other medications affect your medication.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
Many of you are taking medications on a daily basis. Your doctor, or nurse practitioner, may have prescribed some and others may be over-the-counter vitamins and supplements. Medication can be an important part of keeping healthy and managing chronic disease. As a patient, you have certain responsibilities for these medications to:
» Inform all of your health care providers of all the medications you are taking, the dosages, and any nutritional supplements and vitamins. This includes your pharmacist and dentist too.
» Discuss the need and importance of each medication. It is important to understand what each medication is for. You are part of this decision as well.
» Use medication as prescribed. Trying to wait as long as possible to take, for example a pain medication, may cause the pain to worsen and in turn take longer for the medication to work.
» Report side effects of medications. You may want to keep a journal to help keep track of how you are doing. This is good information for your health care provider in deciding which medication is best for you.
» Keep an up-to-date list of all your medications and dosages with you at all times.
» Use the same pharmacy when filling your prescriptions. This will allow your pharmacist to quickly identify any drug interactions.
It is important to ask questions when seeing your health care provider or pharmacist. Some questions include:
1. What is the medication for?
2. What side effects might I expect?
3. When should I notice an effect from this medication?
4. When should I take this medication?
5. Do I need to take this medication with food?
6. Should I avoid certain foods while taking this medication?
Summer is winding down, but hopefully you still have some vacation planned. There are a number of issues to think about when traveling with medications. If any of these issues pertain to you, call your pharmacist or health care provider before you leave on your trip. While away, you can check with a local pharmacist, often they will be more than happy to try to assist.
» Storage of your medications: Most medications are stored at room temperature but other medications such as insulin require refrigeration. Be sure that you know how your medication should be stored and how it will be stored during travel.
» Local and international rules of travel: Will you be allowed to bring your medications in carry-on luggage and will you need special documentation for doing so? This could also be an issue when going through customs.
» Time change: Will you need to account for time changes and dosing of your medications? This can be of particular concern for people with diabetes and insulin dosing but might also be important for others. It is best to know ahead of time.
» Vaccinations: Making sure you have all your vaccinations and any needed medications for the prevention or treatment of travelers diarrhea, malaria or cholera if traveling to areas where that is a concern.
» Medication travel kit: It might be handy to keep a list of some basic essentials to be included in a travel medical kit such as pain killers, insect repellants, stomach remedies, anti-nauseants etc. as you may find some of these things difficult to find in other countries.
» Check expiry dates: Make sure your medication is in date and be sure to have enough supplies for the entire trip. It might be a good idea to keep some medical documents and prescriptions with a friend just in case you need a back up sent to you in an emergency.
» Medication list: Travel with an accurate and up to date list of all your medications and keep it somewhere other than with your medications just in case your luggage is lost.
If you have questions about the medications you are taking speak to your local pharmacist or dispensary. If you have a physician or nurse practitioner with our Family Health team consider making an appointment with our pharmacist. He can help you better understand what medications you are taking and what they do. The pharmacist works closely with your primary health care provider to make decisions about medication choices, drug interactions and the best way to help you, if medication is an option. He can also assist with medication organization and management and help you understand how food, activity and other medications affect your medication.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
August 2011
Keep hydrated...get drinking!
The dog days of summer are here! Hot and humid weather can have a toll on our bodies. It is important to keep hydrated. But what and how much to drink is a question we should be asking!
There is no answer that would work for every one of us. Research has given us some ideas, but how much water needed depends on many things such as our age, health and activity levels. Our bodies need to keep hydrated and water is the best source. Water makes up 60% of our body weight and every part of the body depends on it. Water helps to flush out toxins; to carry nutrients to our cells and to keep our eyes, nose and throat tissue moist.
Lack of water can lead to dehydration. Even mild dehydration can create symptoms of feeling tired and lacking energy. Water is lost when we breathe, sweat, urinate and have bowel movements. To make sure the body works well, we need to replace the water we lose through foods and drinks that contain water.
In general, drinking 8 cups of water a day is a good recommendation for adults. But we can also gauge our fluid intake by paying attention to our thirst levels and our visits to the bathroom. This does not mean we should wait until we are thirsty to have a drink because by this time our bodies are already beginning to become dehydrated. To keep well hydrated, aim to drink enough fluid so that we rarely feel thirsty and, over the day, produce 1.5 liters of slightly yellow urine (similar to lemonade). Urine dark and with a strong odor may indicate dehydration. According to the Mayo clinic, the food we eat makes up 20% of our total fluid intake. If concerned about water intake, speak to a Family Practitioner or a Registered Dietitian for guidance.
During these humid days of summer, it may be necessary to drink a little more water than normal to avoid dehydration. Exercise and keeping active also makes us sweat more so additional water is needed. A general rule of thumb is to drink an extra 1-2 cups of water after exercise or strenuous activity. If, for health reasons, water intake has been reduced, make sure to plan drinks around the time of exercising.
Other than good old fashioned water, good sources of water in your diet are watermelon, tomatoes and milk. Coffee, tea, soda and alcoholic beverages contain water as well, but these should not be counted as a major portion of our daily water intake. Sport drinks sound like they may deliver more re-hydration power but be leery of the additional calories. Water is usually the best choice for bouts of exercise lasting 60-90 minutes. Once you are exercising at a moderate intensity for more than 90 minutes, then you can consider an electrolyte beverage such as Gatorade.
To add more water to our daily routine, start by adding a glass with each meal. Then gradually add extra glasses of water throughout the day until our thirst levels have been met. Remember this may vary from day to day depending on our activity levels. It is important to sip water frequently, rather than drink full glasses at a time. The body needs time to absorb the water coming in. If we drink too much at once it will most likely have us making unwanted trips to the bathroom! Extra trips to the bathroom will be common when increasing water intake, but if done gradually, the body will adapt and so will our bladders!
For more information about keeping hydrated and any of the other free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
The dog days of summer are here! Hot and humid weather can have a toll on our bodies. It is important to keep hydrated. But what and how much to drink is a question we should be asking!
There is no answer that would work for every one of us. Research has given us some ideas, but how much water needed depends on many things such as our age, health and activity levels. Our bodies need to keep hydrated and water is the best source. Water makes up 60% of our body weight and every part of the body depends on it. Water helps to flush out toxins; to carry nutrients to our cells and to keep our eyes, nose and throat tissue moist.
Lack of water can lead to dehydration. Even mild dehydration can create symptoms of feeling tired and lacking energy. Water is lost when we breathe, sweat, urinate and have bowel movements. To make sure the body works well, we need to replace the water we lose through foods and drinks that contain water.
In general, drinking 8 cups of water a day is a good recommendation for adults. But we can also gauge our fluid intake by paying attention to our thirst levels and our visits to the bathroom. This does not mean we should wait until we are thirsty to have a drink because by this time our bodies are already beginning to become dehydrated. To keep well hydrated, aim to drink enough fluid so that we rarely feel thirsty and, over the day, produce 1.5 liters of slightly yellow urine (similar to lemonade). Urine dark and with a strong odor may indicate dehydration. According to the Mayo clinic, the food we eat makes up 20% of our total fluid intake. If concerned about water intake, speak to a Family Practitioner or a Registered Dietitian for guidance.
During these humid days of summer, it may be necessary to drink a little more water than normal to avoid dehydration. Exercise and keeping active also makes us sweat more so additional water is needed. A general rule of thumb is to drink an extra 1-2 cups of water after exercise or strenuous activity. If, for health reasons, water intake has been reduced, make sure to plan drinks around the time of exercising.
Other than good old fashioned water, good sources of water in your diet are watermelon, tomatoes and milk. Coffee, tea, soda and alcoholic beverages contain water as well, but these should not be counted as a major portion of our daily water intake. Sport drinks sound like they may deliver more re-hydration power but be leery of the additional calories. Water is usually the best choice for bouts of exercise lasting 60-90 minutes. Once you are exercising at a moderate intensity for more than 90 minutes, then you can consider an electrolyte beverage such as Gatorade.
To add more water to our daily routine, start by adding a glass with each meal. Then gradually add extra glasses of water throughout the day until our thirst levels have been met. Remember this may vary from day to day depending on our activity levels. It is important to sip water frequently, rather than drink full glasses at a time. The body needs time to absorb the water coming in. If we drink too much at once it will most likely have us making unwanted trips to the bathroom! Extra trips to the bathroom will be common when increasing water intake, but if done gradually, the body will adapt and so will our bladders!
For more information about keeping hydrated and any of the other free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
July 2011
Smoke free for life!
Breaking old habits and replacing them with healthier, new habits is something we all would like to do. But sometimes, this seems easier said than done! The Minto-Mapleton Family Health Team is a great resource to help create those new habits. Our smoking cessation program is getting a boost from the Ministry of Health and Long Term Care and we are being provided with free nicotine replacement therapy for our patients.
The health risks associated with smoking are well known and yet the quitting process can be a tough road. Weighing the costs and benefits of smoking can help you decide when you are ready to quit smoking. Although it is never too late to quit, the more you smoke and the longer you smoke increase the risk to your health and the time it takes to restore your health after you've quit. There are 5 stages in the quitting process. Some people may try many times before quitting for good and some people move back and forth between these stages: 1. Not thinking about quitting; 2. Thinking about quitting; 3. Preparing to quit; 4. Quitting; 5. Staying smoke-free for good.
Thinking about quitting: You may be concerned about withdrawal symptoms, weight gain, handling stress, missing out on social time at breaks and fear of failure. Everyone's experience with quitting smoking is different, but some of the common withdrawal symptoms are irritability, frustration, anger, difficulty concentrating, restlessness, increased appetite, trouble sleeping or feeling down. This is your body adjusting to life without nicotine. These symptoms start during the first day, but usually go away by the fourth week. Cravings will only last for a few minutes. Think about the four D's to distract you from cravings: delay or don't give in, deep breathe, drink water or do something else. Distraction can be a powerful tool.
Preparing to quit: Quitting is easier if you know why you smoke, practice quitting before your final quit date, understand what to expect after quitting, learn how to deal with cravings and have a plan if you slip and have a cigarette. Nicotine replacement therapy (NRT) can be helpful for those whose addiction to nicotine is high. Addiction level is high if you are smoking more than 15 cigarettes per day, smoke within 30-minutes of waking up, have difficulty going more than 4-hours without smoking and notice withdrawal symptoms when you try to quit or cut back on cigarettes. NRT will help you control withdrawal symptoms and cravings by slowly reducing the level of nicotine in your body and making you less and less dependent. In preparing to quit it is important to find alternatives to smoking, practice by cutting back and resist the urge to smoke.
Quitting: The quit date is set within 2 weeks during this stage. Identify your triggers, avoid some temporarily, and make plans to change others. Cut back on your smoking the days leading to your quit date. Think of things to keep your hands busy. Concentrate on other things or do something that makes it hard to smoke. List ways to deal with cravings and prepare for withdrawal.
The benefits of quitting start immediately as your body heals from the damage done by smoking. After 8 hours your body is receiving more oxygen and your blood pressure improves. After 1 day, your lungs are working better. Your sense of smell and taste start to return after 2 days. Blood flow to your hands and feet will improve after a week and you won't feel as cold. Within 6 months you will notice less coughing, congestion and shortness of breath. Your risk of dying from a heart attack is cut in half after 1 year of being smoke free!
Although the quitting process has many stages, each one is important in achieving a smoke free life. If the process seems like a bit too much to handle, consider letting us help you. Our Pharmacist, Nurse Practitioner and Health Promoter are certified TEACH clinicians (Training Enhancement in Applied Cessation Counseling and Health).
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
Breaking old habits and replacing them with healthier, new habits is something we all would like to do. But sometimes, this seems easier said than done! The Minto-Mapleton Family Health Team is a great resource to help create those new habits. Our smoking cessation program is getting a boost from the Ministry of Health and Long Term Care and we are being provided with free nicotine replacement therapy for our patients.
The health risks associated with smoking are well known and yet the quitting process can be a tough road. Weighing the costs and benefits of smoking can help you decide when you are ready to quit smoking. Although it is never too late to quit, the more you smoke and the longer you smoke increase the risk to your health and the time it takes to restore your health after you've quit. There are 5 stages in the quitting process. Some people may try many times before quitting for good and some people move back and forth between these stages: 1. Not thinking about quitting; 2. Thinking about quitting; 3. Preparing to quit; 4. Quitting; 5. Staying smoke-free for good.
Thinking about quitting: You may be concerned about withdrawal symptoms, weight gain, handling stress, missing out on social time at breaks and fear of failure. Everyone's experience with quitting smoking is different, but some of the common withdrawal symptoms are irritability, frustration, anger, difficulty concentrating, restlessness, increased appetite, trouble sleeping or feeling down. This is your body adjusting to life without nicotine. These symptoms start during the first day, but usually go away by the fourth week. Cravings will only last for a few minutes. Think about the four D's to distract you from cravings: delay or don't give in, deep breathe, drink water or do something else. Distraction can be a powerful tool.
Preparing to quit: Quitting is easier if you know why you smoke, practice quitting before your final quit date, understand what to expect after quitting, learn how to deal with cravings and have a plan if you slip and have a cigarette. Nicotine replacement therapy (NRT) can be helpful for those whose addiction to nicotine is high. Addiction level is high if you are smoking more than 15 cigarettes per day, smoke within 30-minutes of waking up, have difficulty going more than 4-hours without smoking and notice withdrawal symptoms when you try to quit or cut back on cigarettes. NRT will help you control withdrawal symptoms and cravings by slowly reducing the level of nicotine in your body and making you less and less dependent. In preparing to quit it is important to find alternatives to smoking, practice by cutting back and resist the urge to smoke.
Quitting: The quit date is set within 2 weeks during this stage. Identify your triggers, avoid some temporarily, and make plans to change others. Cut back on your smoking the days leading to your quit date. Think of things to keep your hands busy. Concentrate on other things or do something that makes it hard to smoke. List ways to deal with cravings and prepare for withdrawal.
The benefits of quitting start immediately as your body heals from the damage done by smoking. After 8 hours your body is receiving more oxygen and your blood pressure improves. After 1 day, your lungs are working better. Your sense of smell and taste start to return after 2 days. Blood flow to your hands and feet will improve after a week and you won't feel as cold. Within 6 months you will notice less coughing, congestion and shortness of breath. Your risk of dying from a heart attack is cut in half after 1 year of being smoke free!
Although the quitting process has many stages, each one is important in achieving a smoke free life. If the process seems like a bit too much to handle, consider letting us help you. Our Pharmacist, Nurse Practitioner and Health Promoter are certified TEACH clinicians (Training Enhancement in Applied Cessation Counseling and Health).
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
June 2011
Keeping Active at School!
Staying physically active during school is important for students to stay healthy, and can offer many benefits allowing students to get the most out of their time spent at school. For starters, by being physically active on a regular basis students will feel more energized allowing them to achieve more in a day without feeling burnt out or sluggish. Exercising and keeping physically active can also be a great stress release and a positive way to help students deal with the stress and frustrations that are caused from just being a teenager. Not to mention it can be a great confidence boost by improving the way the body feels both physically and mentally.
It is recommended that for a healthy lifestyle people should be active for at least 150 minutes a week. But with a student's schedule there doesn't always seem to be time or options to fit that in. However, students have the option of looking no further than the school they are attending for ways to get active! One of the many options can be by joining a sports team. The regular practices and games not only keep students active on a regular basis but being part of a team provides great skill building opportunities from working with others and allows for a good social experience as well. That being said, sport teams aren't always the easiest to make but that shouldn't deter students from being active. In fact schools usually have sport teams or clubs that don't make cuts and allow everyone who shows up interested to join. As well, a great way to stay active during the school day would be for students to participate in their high school's intramural sports league which allows students, in teams, to compete against other students in fun competition for a part of their lunch time. Another option for students would be signing up for a physical education or fitness course offered by their high school. This allows students to stay active everyday for a whole semester through fun games, sports or fitness circuits. Even if students find nothing at school to spark their interests to get active there are always sports teams or fitness classes in the community that could offer something of interest to students.
One other key aspect of staying healthy and productive at school is for students to get the all important right amount of sleep. Studies have shown that teenagers need anywhere from 8 ½ to 9 hours minimum of sleep a night. As a high school student myself, I will admit that is something easier said than done. That being said, the importance of sleep really should be stressed, since it is something that can really aid in improving a student's overall performance and ability to function. However, teenagers are notorious for staying up late, oversleeping and even sometimes falling asleep in class, those documentaries can be oh so educational but when they lights are off...zzzzzz. Along with hindering a student's ability to focus, sleep deficit can also negatively affects a student's ability to perform well in sports. Lack of sleep has also been linked to emotional problems which include emotions of sadness along with depression. Therefore working to make sure that students get a good night's sleep is something that should really be made a priority and luckily there are some tips that promote regular sleeping.
Ideas to get more sleep include setting a regular bedtime and getting up at a regular time which establishes normal sleep patterns for the body. It is important that during the school week students should not go to sleep more than an hour later than their set time to fall asleep, or wake up more than 2-3 hours later or earlier in the morning. Another thing to keep in mind is to exercise regularly BUT not to exercise close to bedtime. Research has shown that exercising closer than three hours before going to sleep revs up the body and makes it difficult to fall asleep. However exercising in the mid-afternoon can actually make it easier to fall asleep later on that night. Something else to keep in mind to make falling asleep easier, there by allowing for a full nights sleep, is to avoid consuming stimulants such as caffeine found in pop, coffee and tea before bed. Sometimes that afternoon nap seems all to inviting after a busy day, however, naps that last more than 30 minutes actually will make it more difficult to fall asleep that night. Finally, it's good just to ensure that students allow their body time to get sleep which of course means avoiding the notorious all nighters. By not allowing your body to go asleep during the week it can cause your body not to perform well the next day which can be extremely problematic if you've been staying up all night cramming for a test. Scheduling sleep is therefore something key to remember to help your body recover, allows students to be more successful and able to perform that much better.
Staying healthy and active is something that takes commitment but with its benefits it is something that will prove to be worthwhile in the end. Not sure where to start? Our Health Promoter can help plan an exercise regime that will increase energy levels, manage weight and promote healthy sleep.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
Staying physically active during school is important for students to stay healthy, and can offer many benefits allowing students to get the most out of their time spent at school. For starters, by being physically active on a regular basis students will feel more energized allowing them to achieve more in a day without feeling burnt out or sluggish. Exercising and keeping physically active can also be a great stress release and a positive way to help students deal with the stress and frustrations that are caused from just being a teenager. Not to mention it can be a great confidence boost by improving the way the body feels both physically and mentally.
It is recommended that for a healthy lifestyle people should be active for at least 150 minutes a week. But with a student's schedule there doesn't always seem to be time or options to fit that in. However, students have the option of looking no further than the school they are attending for ways to get active! One of the many options can be by joining a sports team. The regular practices and games not only keep students active on a regular basis but being part of a team provides great skill building opportunities from working with others and allows for a good social experience as well. That being said, sport teams aren't always the easiest to make but that shouldn't deter students from being active. In fact schools usually have sport teams or clubs that don't make cuts and allow everyone who shows up interested to join. As well, a great way to stay active during the school day would be for students to participate in their high school's intramural sports league which allows students, in teams, to compete against other students in fun competition for a part of their lunch time. Another option for students would be signing up for a physical education or fitness course offered by their high school. This allows students to stay active everyday for a whole semester through fun games, sports or fitness circuits. Even if students find nothing at school to spark their interests to get active there are always sports teams or fitness classes in the community that could offer something of interest to students.
One other key aspect of staying healthy and productive at school is for students to get the all important right amount of sleep. Studies have shown that teenagers need anywhere from 8 ½ to 9 hours minimum of sleep a night. As a high school student myself, I will admit that is something easier said than done. That being said, the importance of sleep really should be stressed, since it is something that can really aid in improving a student's overall performance and ability to function. However, teenagers are notorious for staying up late, oversleeping and even sometimes falling asleep in class, those documentaries can be oh so educational but when they lights are off...zzzzzz. Along with hindering a student's ability to focus, sleep deficit can also negatively affects a student's ability to perform well in sports. Lack of sleep has also been linked to emotional problems which include emotions of sadness along with depression. Therefore working to make sure that students get a good night's sleep is something that should really be made a priority and luckily there are some tips that promote regular sleeping.
Ideas to get more sleep include setting a regular bedtime and getting up at a regular time which establishes normal sleep patterns for the body. It is important that during the school week students should not go to sleep more than an hour later than their set time to fall asleep, or wake up more than 2-3 hours later or earlier in the morning. Another thing to keep in mind is to exercise regularly BUT not to exercise close to bedtime. Research has shown that exercising closer than three hours before going to sleep revs up the body and makes it difficult to fall asleep. However exercising in the mid-afternoon can actually make it easier to fall asleep later on that night. Something else to keep in mind to make falling asleep easier, there by allowing for a full nights sleep, is to avoid consuming stimulants such as caffeine found in pop, coffee and tea before bed. Sometimes that afternoon nap seems all to inviting after a busy day, however, naps that last more than 30 minutes actually will make it more difficult to fall asleep that night. Finally, it's good just to ensure that students allow their body time to get sleep which of course means avoiding the notorious all nighters. By not allowing your body to go asleep during the week it can cause your body not to perform well the next day which can be extremely problematic if you've been staying up all night cramming for a test. Scheduling sleep is therefore something key to remember to help your body recover, allows students to be more successful and able to perform that much better.
Staying healthy and active is something that takes commitment but with its benefits it is something that will prove to be worthwhile in the end. Not sure where to start? Our Health Promoter can help plan an exercise regime that will increase energy levels, manage weight and promote healthy sleep.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
May 2011
Staying Healthy at School
There's no doubt that during the school year high school students fall into some sort of daily routine. With the different demands students face between school, having a social life and dealing with whatever else life throws at them, making sure their daily routine promotes a healthy and active lifestyle can sometimes become a lesser priority. That being said staying active and healthy is important at every age. Not only does staying active benefit teenagers physically, it can also help them deal with pressures from school and help them get the most out of their high school experience. Areas to focus on that help students stay healthy during the school year includes eating right, sleeping right and staying active.
It's a reality that while at school students are responsible for their own lunches and sometimes convenience takes prevalence over what is healthy. It is so easy for students to seek out an easy lunch by purchasing something at the cafeteria, popping over to the nearest fast food restaurant or grabbing pre- packaged foods from home to eat at school. Though these lunch options offer convenience, lunchtime is when students can refuel their bodies for the rest of the day and a lunch lacking nutrients doesn't help students do that.
If students prefer to purchase their lunch at school most cafeterias do offer healthier choices over some more unhealthy options. It is up to students to look for balanced choices by looking for items containing fruits and vegetables and whole grains while trying to avoid overly processed and fried foods which tend to also be a staple at any school cafeteria.
Students can opt to bring their own lunch from home and then have total control in making a healthy lunch. It is important to include fruits and vegetables which are easy sources of vitamins, minerals and fibre! Another positive item to include in your lunch is whole grains. Grains are a staple food group but including whole grains is a healthier option then eating refined grains which is as easy as eating brown bread instead of white. It is a smart idea to avoid having too many packaged foods and highly processed foods in your lunch since options like that can be easy holders of high salt or fat and most likely will contain few if any nutrients. Something easily looked over in a student's lunch is the drink. When it comes to including a drink it is good to avoid juice drinks and sodas that are jam packed with sugar. Instead milk or water are much more nourishing and hydrating.
Packing a healthy lunch can also be a cheaper option for students but will only be beneficial if students actually eat it! Therefore it is important for students to identify healthy foods they enjoy to eat and make sure to pack those in their lunch which will make them actually want to eat and enjoy. This might involve communication with parents who are more likely to be buying the groceries, and make sure that they purchase foods that students will be interested to eat. Finally to ensure students have healthy lunches throughout the week, planning lunches ahead of time for the entire week ensures that students have a healthy meals each day while also avoiding the dilemma of what to make the night before or the rush to find something to take in the morning.
Not sure where to start? Our dietitian can help you learn about better food choices and ways to include more fibre into your day.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
There's no doubt that during the school year high school students fall into some sort of daily routine. With the different demands students face between school, having a social life and dealing with whatever else life throws at them, making sure their daily routine promotes a healthy and active lifestyle can sometimes become a lesser priority. That being said staying active and healthy is important at every age. Not only does staying active benefit teenagers physically, it can also help them deal with pressures from school and help them get the most out of their high school experience. Areas to focus on that help students stay healthy during the school year includes eating right, sleeping right and staying active.
It's a reality that while at school students are responsible for their own lunches and sometimes convenience takes prevalence over what is healthy. It is so easy for students to seek out an easy lunch by purchasing something at the cafeteria, popping over to the nearest fast food restaurant or grabbing pre- packaged foods from home to eat at school. Though these lunch options offer convenience, lunchtime is when students can refuel their bodies for the rest of the day and a lunch lacking nutrients doesn't help students do that.
If students prefer to purchase their lunch at school most cafeterias do offer healthier choices over some more unhealthy options. It is up to students to look for balanced choices by looking for items containing fruits and vegetables and whole grains while trying to avoid overly processed and fried foods which tend to also be a staple at any school cafeteria.
Students can opt to bring their own lunch from home and then have total control in making a healthy lunch. It is important to include fruits and vegetables which are easy sources of vitamins, minerals and fibre! Another positive item to include in your lunch is whole grains. Grains are a staple food group but including whole grains is a healthier option then eating refined grains which is as easy as eating brown bread instead of white. It is a smart idea to avoid having too many packaged foods and highly processed foods in your lunch since options like that can be easy holders of high salt or fat and most likely will contain few if any nutrients. Something easily looked over in a student's lunch is the drink. When it comes to including a drink it is good to avoid juice drinks and sodas that are jam packed with sugar. Instead milk or water are much more nourishing and hydrating.
Packing a healthy lunch can also be a cheaper option for students but will only be beneficial if students actually eat it! Therefore it is important for students to identify healthy foods they enjoy to eat and make sure to pack those in their lunch which will make them actually want to eat and enjoy. This might involve communication with parents who are more likely to be buying the groceries, and make sure that they purchase foods that students will be interested to eat. Finally to ensure students have healthy lunches throughout the week, planning lunches ahead of time for the entire week ensures that students have a healthy meals each day while also avoiding the dilemma of what to make the night before or the rush to find something to take in the morning.
Not sure where to start? Our dietitian can help you learn about better food choices and ways to include more fibre into your day.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777 to book an appointment.
April 2011
Millionaire vs. Lung Disease - Smokers Take Note!!
Spring is in the air - I can feel it all around! But, imagine not being able to take a deep breath. Perhaps you or someone you know is living with breathing problems. Well, the Minto-Mapleton Family Health Team (MMFHT) is launching new programs to help, because "when you can't breath, nothing else matters!" (Ontario Lung Association)
About 500,000 Canadians are living with lung conditions such as chronic bronchitis or emphysema, or what is now called Chronic Obstructive Pulmonary disease, (COPD). When a person suffers from COPD the damage done to the tissue of the lungs makes breathing a chore. Up to 90% of the time it is the smoke and the chemicals in tobacco that cause this damage.
Lungs are important organs in the body. They let the "good air", full of oxygen into the body and let the "bad air", full of carbon dioxide out. The damage that happens with COPD causes the tissue in the lungs to be less useful. Think of a healthy lung being a nice, new sock. At first, the sock can stretch to your foot But over time, the sock becomes too stretched and looses its shape. With COPD, lungs loose their stretch, much like that old sock. This loss of stretchiness prevents the "bad air" from leaving the lungs and it becomes trapped in the lungs. Now, the lungs don't have as much room for the "good air" that needs to come in. Another type of damage to the lungs with COPD happens when the lungs become swollen and filled with excess mucous. This also prevents the normal exchange of "bad air" and "good air".
It doesn't matter how the lungs have been damaged, the end result is the same - difficulty breathing. All the tissues of the body need oxygen to survive and muscles need oxygen to be able to move. People with COPD can become so weak from this shortness of breath that even activities like getting dressed and eating become very, very difficult. To get an idea of how a person with COPD breathes, imagine having to breathe through a straw, or with a thick cloth over your mouth all day, every day.
COPD is the fourth most common cause of death in the world, and may cause more deaths in women than from breast cancer. Those who have been smoking a pack a day for 10 years or more should be screened for COPD. Often, a diagnosis can be made in people as young as 35! It is also believed that 50% of people with COPD have not yet been diagnosed.
Unfortunately, there is no cure for COPD, but the disease can be prevented in most cases by quitting smoking and avoiding second hand smoke. The health benefits of quitting smoking are huge. But the actual financial savings of quitting are astronomical. If a 30 year old quits smoking and invests their pack a day habit into a good mutual fund, by the time they retire, there would be close to 1.2 million dollars waiting for them. Welcome to the golden years! (And without the breathing problems!!)
The MMFHT is ready to offer many new and exciting programs to their patients. These include a smoking cessation program with counseling that may include some free nicotine replacement therapy; a tele-networking program linked with the Respirology department at St. Mary's Hospital in Kitchener; and a program where you can learn more about how to manage your condition.
These new programs are created around self-management and getting you, the patient directly involved with taking care of your condition. For those living with COPD, there is a lot that can be done to manage symptoms, improve quality of life and slow down the progression of disease. If you think that you, or someone you know, may find these programs helpful, talk to your Doctor or Nurse Practitioner. If you are without a family Doctor, the MMFHT is also accepting new patients.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777.
Spring is in the air - I can feel it all around! But, imagine not being able to take a deep breath. Perhaps you or someone you know is living with breathing problems. Well, the Minto-Mapleton Family Health Team (MMFHT) is launching new programs to help, because "when you can't breath, nothing else matters!" (Ontario Lung Association)
About 500,000 Canadians are living with lung conditions such as chronic bronchitis or emphysema, or what is now called Chronic Obstructive Pulmonary disease, (COPD). When a person suffers from COPD the damage done to the tissue of the lungs makes breathing a chore. Up to 90% of the time it is the smoke and the chemicals in tobacco that cause this damage.
Lungs are important organs in the body. They let the "good air", full of oxygen into the body and let the "bad air", full of carbon dioxide out. The damage that happens with COPD causes the tissue in the lungs to be less useful. Think of a healthy lung being a nice, new sock. At first, the sock can stretch to your foot But over time, the sock becomes too stretched and looses its shape. With COPD, lungs loose their stretch, much like that old sock. This loss of stretchiness prevents the "bad air" from leaving the lungs and it becomes trapped in the lungs. Now, the lungs don't have as much room for the "good air" that needs to come in. Another type of damage to the lungs with COPD happens when the lungs become swollen and filled with excess mucous. This also prevents the normal exchange of "bad air" and "good air".
It doesn't matter how the lungs have been damaged, the end result is the same - difficulty breathing. All the tissues of the body need oxygen to survive and muscles need oxygen to be able to move. People with COPD can become so weak from this shortness of breath that even activities like getting dressed and eating become very, very difficult. To get an idea of how a person with COPD breathes, imagine having to breathe through a straw, or with a thick cloth over your mouth all day, every day.
COPD is the fourth most common cause of death in the world, and may cause more deaths in women than from breast cancer. Those who have been smoking a pack a day for 10 years or more should be screened for COPD. Often, a diagnosis can be made in people as young as 35! It is also believed that 50% of people with COPD have not yet been diagnosed.
Unfortunately, there is no cure for COPD, but the disease can be prevented in most cases by quitting smoking and avoiding second hand smoke. The health benefits of quitting smoking are huge. But the actual financial savings of quitting are astronomical. If a 30 year old quits smoking and invests their pack a day habit into a good mutual fund, by the time they retire, there would be close to 1.2 million dollars waiting for them. Welcome to the golden years! (And without the breathing problems!!)
The MMFHT is ready to offer many new and exciting programs to their patients. These include a smoking cessation program with counseling that may include some free nicotine replacement therapy; a tele-networking program linked with the Respirology department at St. Mary's Hospital in Kitchener; and a program where you can learn more about how to manage your condition.
These new programs are created around self-management and getting you, the patient directly involved with taking care of your condition. For those living with COPD, there is a lot that can be done to manage symptoms, improve quality of life and slow down the progression of disease. If you think that you, or someone you know, may find these programs helpful, talk to your Doctor or Nurse Practitioner. If you are without a family Doctor, the MMFHT is also accepting new patients.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777.
February 2011
Eating Local All Year Round
The snow is falling, the sky is grey and there is a chill in the air, it's wintertime! It's difficult to believe that local farmers are still growing fresh, delicious foods close to home. There are many ways to continue to eat local, Ontario-grown foods throughout the next few months.
Greenhouse produce and storage vegetables
There are quite a few Ontario fresh fruits and vegetables that are available throughout the winter. Lettuce, salad greens, sprouts, tomatoes and cucumbers are grown in greenhouses around Ontario. Apples, rhubarb, mushrooms, cabbage, squash, sweet potatoes, potatoes, carrots, parsnips, turnip, beets, rutabaga, onion, garlic and leeks are also available throughout the winter months. Look for the Foodland Ontario symbol in your grocery store and choose this produce most often. Read packages to see where those veggies come from.
Look for a farm or farm gate store that sells greenhouse or storage produce or join Community Shared Agriculture (CSA). A CSA has become a popular way for people to buy local, seasonal food fresh from the farm. Consumers purchase a share and pick up the available produce throughout a season on a weekly basis.
Frozen and canned fruits and vegetables
Frozen and canned produce can be just as nutritious as fresh and more affordable during the winter months. Fresh produce is selected when ripe then frozen within hours of being picked. Read the label on the bag or can for "Product of Ontario" or "Product of Canada". Canadian blueberries, corn, peas and beans can often be found on your grocer's shelves. Some local retail, bakery and bulk stores have Ontario produce like berries available in the freezer section.
Spring is less than 3 months away! You can enjoy lots of delicious and different foods while they are available right now. Try this delicious recipe tonight.
Butternut Squash Pasta Bake
1. In a large pot, cook 1 onion (chopped) in 2 Tbsp olive oil on medium heat for 5 minutes.
2. Add 1 can diced tomatoes, ½ can water and 2 cups diced butternut squash to pot. Add 1 tsp each dried basil, thyme and parsley. Bring to a boil. Reduce heat and simmer for 20-25 minutes until squash is tender.
3. Meanwhile, cook 3 cups (raw) medium pasta noodles, macaroni, "scoobi doo" or rigatoni. (Should make about 8 cups cooked depending on noodle type)
4. Puree squash with a hand blender until smooth. Add salt and pepper to taste.
5. Add 8 cups of fresh, frozen, dried or canned vegetables of choice (mushrooms, carrots, parsnips, zucchini, and/or peppers) to sauce. Mix in pasta. Pour pasta, vegetables and sauce into large casserole dish.
6. Top with 1 cup shredded mozzarella cheese. Cover with tinfoil and bake for 25 minutes at 350°. Serve warm. Can be pre-made and re-heated.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777.
The snow is falling, the sky is grey and there is a chill in the air, it's wintertime! It's difficult to believe that local farmers are still growing fresh, delicious foods close to home. There are many ways to continue to eat local, Ontario-grown foods throughout the next few months.
Greenhouse produce and storage vegetables
There are quite a few Ontario fresh fruits and vegetables that are available throughout the winter. Lettuce, salad greens, sprouts, tomatoes and cucumbers are grown in greenhouses around Ontario. Apples, rhubarb, mushrooms, cabbage, squash, sweet potatoes, potatoes, carrots, parsnips, turnip, beets, rutabaga, onion, garlic and leeks are also available throughout the winter months. Look for the Foodland Ontario symbol in your grocery store and choose this produce most often. Read packages to see where those veggies come from.
Look for a farm or farm gate store that sells greenhouse or storage produce or join Community Shared Agriculture (CSA). A CSA has become a popular way for people to buy local, seasonal food fresh from the farm. Consumers purchase a share and pick up the available produce throughout a season on a weekly basis.
Frozen and canned fruits and vegetables
Frozen and canned produce can be just as nutritious as fresh and more affordable during the winter months. Fresh produce is selected when ripe then frozen within hours of being picked. Read the label on the bag or can for "Product of Ontario" or "Product of Canada". Canadian blueberries, corn, peas and beans can often be found on your grocer's shelves. Some local retail, bakery and bulk stores have Ontario produce like berries available in the freezer section.
Spring is less than 3 months away! You can enjoy lots of delicious and different foods while they are available right now. Try this delicious recipe tonight.
Butternut Squash Pasta Bake
1. In a large pot, cook 1 onion (chopped) in 2 Tbsp olive oil on medium heat for 5 minutes.
2. Add 1 can diced tomatoes, ½ can water and 2 cups diced butternut squash to pot. Add 1 tsp each dried basil, thyme and parsley. Bring to a boil. Reduce heat and simmer for 20-25 minutes until squash is tender.
3. Meanwhile, cook 3 cups (raw) medium pasta noodles, macaroni, "scoobi doo" or rigatoni. (Should make about 8 cups cooked depending on noodle type)
4. Puree squash with a hand blender until smooth. Add salt and pepper to taste.
5. Add 8 cups of fresh, frozen, dried or canned vegetables of choice (mushrooms, carrots, parsnips, zucchini, and/or peppers) to sauce. Mix in pasta. Pour pasta, vegetables and sauce into large casserole dish.
6. Top with 1 cup shredded mozzarella cheese. Cover with tinfoil and bake for 25 minutes at 350°. Serve warm. Can be pre-made and re-heated.
For more information about the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110, or our Clifford office at 519-327-4777.
January 2011
Let it snow, let it snow, let it snow!
The hustle and bustle of the holiday season has come and gone. January, for many of us, is a time to get back into our regular routines. For some of us, the winter months drag on and we find ourselves less and less motivated to continue with the healthy choices we know we should be making!
Winter can be a great season full of physical activity. From skiing, to snowshoeing and skating there are a lot of great choices to get our heart pumping and our muscles working! But, some of us are not so anxious to enjoy this winter wonderland and prefer to remain indoors whenever possible.
There is some good news. We can keep those New Year's resolutions made around better food choices and being more active. How? There are some great alternatives to exercise that can be done indoors! Not only will they keep our fitness levels from dropping over the winter, but also we will be ready for those outdoor chores come the spring!
There are different types of exercise but the most important is cardiovascular, or heart fitness. This is any activity that uses large muscle groups, such as the legs, in a rhythmic, continuous fashion, for an extended period of time. The goal is to increase our heart rate and keep it elevated. During this time the activity should feel good, not too hard and we should not be experiencing any pain. We should be able to communicate and not be gasping for air. This type of exercise will help us achieve a healthy weight, improve our stamina and energy levels and make us feel great!
How can we do this in the house? It's important to be creative! Setting up a circuit in our homes with stations that include any of the following ideas:
Dancing to some of your favorite music. Dance like no one is watching!
Climbing up and down the first 1-2 steps on the stairs.
Stepping or marching on the spot.
Skipping, jumping or jumping jacks on the spot.
The idea of a circuit is that you would spend a few minutes at each activity and rotate through each station a number of times until you have accumulated 15-30 minutes or more. The nice thing about a circuit is a break can be inserted at any time.
Of course a treadmill, stationary bike or exercise videos are also great alternatives for keeping active this winter. Variety is important to keep in mind to avoid any exercise plateaus, so any combination of all of these exercises would be beneficial.
Finally, some of us may experience a change in our mood as the winter goes on. This is even more reason to keep active this winter. Exercise releases those feel good endorphins that boost our mood. Social interactions with family and friends are also important to help keep our mood in check. We tend to be more isolated in the winter, so any excuse to get together with friends is good for your health! Getting out in the daylight and winter sun will also help to maintain our vitamin D levels and help avoid seasonal affective disorder, which is a type of winter depression.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
The hustle and bustle of the holiday season has come and gone. January, for many of us, is a time to get back into our regular routines. For some of us, the winter months drag on and we find ourselves less and less motivated to continue with the healthy choices we know we should be making!
Winter can be a great season full of physical activity. From skiing, to snowshoeing and skating there are a lot of great choices to get our heart pumping and our muscles working! But, some of us are not so anxious to enjoy this winter wonderland and prefer to remain indoors whenever possible.
There is some good news. We can keep those New Year's resolutions made around better food choices and being more active. How? There are some great alternatives to exercise that can be done indoors! Not only will they keep our fitness levels from dropping over the winter, but also we will be ready for those outdoor chores come the spring!
There are different types of exercise but the most important is cardiovascular, or heart fitness. This is any activity that uses large muscle groups, such as the legs, in a rhythmic, continuous fashion, for an extended period of time. The goal is to increase our heart rate and keep it elevated. During this time the activity should feel good, not too hard and we should not be experiencing any pain. We should be able to communicate and not be gasping for air. This type of exercise will help us achieve a healthy weight, improve our stamina and energy levels and make us feel great!
How can we do this in the house? It's important to be creative! Setting up a circuit in our homes with stations that include any of the following ideas:
Dancing to some of your favorite music. Dance like no one is watching!
Climbing up and down the first 1-2 steps on the stairs.
Stepping or marching on the spot.
Skipping, jumping or jumping jacks on the spot.
The idea of a circuit is that you would spend a few minutes at each activity and rotate through each station a number of times until you have accumulated 15-30 minutes or more. The nice thing about a circuit is a break can be inserted at any time.
Of course a treadmill, stationary bike or exercise videos are also great alternatives for keeping active this winter. Variety is important to keep in mind to avoid any exercise plateaus, so any combination of all of these exercises would be beneficial.
Finally, some of us may experience a change in our mood as the winter goes on. This is even more reason to keep active this winter. Exercise releases those feel good endorphins that boost our mood. Social interactions with family and friends are also important to help keep our mood in check. We tend to be more isolated in the winter, so any excuse to get together with friends is good for your health! Getting out in the daylight and winter sun will also help to maintain our vitamin D levels and help avoid seasonal affective disorder, which is a type of winter depression.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team call our Drayton office at 519-638-2110 or our Clifford office at 519-327-4777.
