Healthy News to Keep You "FHT"
February 2012
Try Something New: Parsnips & Leeks!
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.
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!
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.
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!
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.
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
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.
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.
