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HEALTH TIP #53:

Upper Body Workout Video

Bent Over Row (Latissimus Dorsi, Posterior Deltoid, Trapezius)
Seated Low Row (Latissimus Dorsi, Trapezius, Rhomboids)
Side Raise (Anterior, Lateral and Posterior Deltoids)
Bicep Curl (Biceps, Brachialis)
Standing Overhead Extension (Triceps)
External Shoulder Rotation (Infraspinatus, Teres Minor)
Internal Shoulder Rotation (Pectoralis Major, Subscapularis)

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HEALTH TIP #52:
Fruits and vegetables

Eating a diet rich in vegetables, fruit and whole grains is a great way to keep your heart healthy, as these foods are a good source of vitamins, minerals and fiber. These nutrients contained in these foods will play an important role in maintaining a healthy heart.

For  vegetables and fruit, aim for 7-10 servings per day (1 serving = medium size apple, orange, peach or pear, small banana, ½ cup mixed fruit, ½ cup raw or cooked vegetables or 1 cup leafy greens). Try to eat one dark green vegetable and one orange vegetable every day as they are very rich in minerals and vitamins.

Fruits and vegetables to choose

• Fresh or frozen vegetables and fruits
• Low-sodium canned vegetables
• Canned fruit packed in juice or water

Fruits and vegetables to limit or avoid

• Coconut
• Vegetables with creamy sauces
• Fried or breaded vegetables
• Canned fruit packed in heavy or light syrup
• Frozen fruit with sugar added

Source: Mayo Clinic website

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HEALTHY TIP #51:

Grain products

Eating a diet rich in vegetables, fruit and whole grains is a great way to keep your heart healthy, as they are a good source of vitamins, minerals and fiber. These nutrients will play an important role in maintaining a healthy heart.

When it comes to grains, gradually switch your refined grains to whole grains. See list below to know which grain products to choose more often and which one to limit or avoid.

Grain products to choose

• Whole-wheat flour
• Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread
• High-fiber cereal with 5 g or more of fiber in a serving
• Whole grains such as brown rice, barley and buckwheat (kasha)
• Whole-grain pasta
• Oatmeal (steel-cut or regular)
• Ground flaxseed

Grain products to limit or avoid

• White, refined flour                       
• White bread
• Muffins
• Frozen waffles
• Corn bread
• Doughnuts
• Biscuits
• Quick breads
• Granola bars
• Cakes
• Pies
• Egg noodles
• Buttered popcorn
• High-fat snack crackers

Source: Mayo Clinic website

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HEALTH TIP #50:

Saturated fat and Trans fat

As mentioned in our previous health tip, long term heart health is directly linked to making healthier nutritional choices, such as limiting the amount of saturated fat and trans fat you eat.

Saturated fat is mostly found in animal products, such as fatty meats, processed meats and high fat dairy products. They are also found in great quantities in processed and packages foods. Look for less than 1 g of saturated fat on food labels.

Trans fat is industrially manufactured with vegetable oils that are partially hydrogenated. They are found in baked goods, crackers, cookies, snack foods, deep-fried fast food, etc. When it comes to trans fat, we should always look for zero trans fat and avoid foods made with partially hydrogenated vegetable oil or shortening listed in the ingredients list.

These two types of fat should be consumed in limited amounts as they tend to increase the “bad” LDL cholesterol in your blood, which can raise your risk of heart attack and stroke.

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HEALTH TIP #49:

Heart Health Month

February is heart health month. Long term heart health is directly linked to making healthier nutritional choices, such as watching the amount and the type of fat you eat. 

It is important to choose heart healthy fats (monounsaturated and polyunsatured), which are found in vegetables oils such as olive oil, canola oil, peanut oil, etc. Other good sources include nuts, seeds, fatty fish and avocados.

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HEALTH TIP #48:

Healthy heart

As mentioned in our previous health tip, healthy eating plays a key role in the prevention of cardiovascular diseases. Here a few heart healthy nutrition tips:

·         Focus on heart healthy fats such monounsaturated and polyunsaturated

·         Limit amounts of saturated fat, trans fat and cholesterol

·         Choose whole grains instead of refined grains

·         Aim for 7 portions of vegetables and fruit per day

·         Watch your portion sizes.

·         Lower your sodium intake

·         Allow yourself the occasional treat

Take care of your HEART, you’re worth it!

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HEALTH TIP #47:

Heart disease prevention

Cardiovascular disease is any disease that affects the heart and the blood vessels. One of the most common causes is plaque buildup (atherosclerosis) inside the arteries.  The plaque makes it harder for blood to pass through the body, and could lead to a heart attack or stroke. Cardiovascular disease is preventable by implementing lifestyle changes including not smoking, eating right, and being active.

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HEALTH TIP #46:

New years

With the New Year upon us, it is a great time to start taking a proactive approach to our health.  According to the World Health Organization (WHO); “80% of heart disease, stroke and type 2 diabetes and 40% of all cancers could be prevented by lifestyle changes such as making better food choices, getting more exercise and smoking cessation.”

If you need help when it comes to nutrition or physical activity, a Registered Dietitian and a Certified Kinesiologist can help you achieve your goals.

Take charge of your health, you are worth it!

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HEALTH TIP #45:
Happy Holidays !

The holidays are fast approaching and our lifestyle habits will certainly change during this period of time. Various gatherings and good food can quickly offset you from your regular exercise routine. Instead of feeling guilty, take this opportunity to reconnect with family outdoor activities.

Here are a few examples of activities you can do during the holidays; cross-country skiing, skating, walks with family or friends, and even play in the snow. These activities are beneficial to your health as they allow you to control your blood pressure, your cholesterol and ultimately facilitate digestion.

Enjoy time with family and friends, be active and be healthy!

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HEALTH TIP #44:

Travel Health

According to several surveys, less than 20% of people go to travel clinics before traveling to the south or to more exotic destinations. Travel health consultations are highly recommended by public health agencies in Canada, especially for vaccination, even if travelling to an all-inclusive resort.

Whether for information on the protection of water-borne diseases, food and insects, for the administration of all vaccines recommended for travel or simply to receive health advice customized to your destination, visit a travel clinic in your area.

Here are a few travel clinics in the greater Moncton area the you can contact for more information.

•        South East Travel Health Clinic (Dieppe)                       506.850.0083
•       Travel Health Clinic Atlantic (Riverview)                        506.386.8747
•         VON Travel Clinic (Moncton)                                            506.857.9115

    

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HEALTH TIP #43:

The Flu Shot (Influenza)

It is time to think about getting vaccinated against seasonal influenza 2012-2013. Even if you received the flu vaccine last year, you still need to receive it this year as the A and B strains included in the vaccine last year are different and your antibody levels fall about 6 months after administration of the vaccine.

In New Brunswick, the vaccine against seasonal influenza is offered by five major types of stakeholders: providers of primary health care, public health nurses, pharmacists, certified travel health clinics and nurses of the Victorian Order (VON).

Vaccination is the best protection against complications of influenza. Get vaccinated!

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HEALTH TIP #42:

Fit and Fat theory

Studies are showing that people who have a higher BMI (>30kg/m²) and a good cardiovascular health have a lower risk of mortality than people who have a lower BMI (<27kg/m²) and a poor cardiovascular capacity!!!

Cardio is very important and should be included in your training program. Interval training (series of low to high intensity exercise) can be a quick workout and is an excellent way to improve your cardiovascular capacity.

Reference: Barlow and al. Int J. of Obesity 19:S42, 1995

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HEALTH TIP #41:

Osteoporosis Prevention – Vitamin D

Vitamin D is an important nutrient for bone health and osteoporosis prevention as it helps the body absorb calcium. Vitamin D comes from exposure to the sun and from some of the foods we eat.  The best food sources of vitamin D are fish, cow’s milk, fortified soy milk and egg yolk.

Since many studies have shown that most Canadians are vitamin D deficient, Osteoporosis Canada recommends that people take a vitamin D supplement year round:

•     400-1000 IU daily 19-50 years of age, including pregnant or breast feeding women,
•      800-2000 IU daily over 50 or those younger adults at high risk (with osteoporosis, multiple fractures, or conditions affecting vitamin D absorption)

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HEALTH TIP #40:

Osteoporosis Prevention - Calcium

Osteoporosis is a disease characterized by loss of bone mass and deterioration of bone tissue, which increases the risk for bone fractures.

Calcium is important for bone health and to prevent osteoporosis. Make sure to include healthy calcium rich foods in your diet such as, low-fat milk, cheese and yogurt, fortified soy milk, cooked soy beans, cooked white beans, canned salmon or sardines with bones. 

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HEALTH TIP #39:

Dining out

When eating out on a regular basis, whether for business or for pleasure, it is more difficult to control what you are eating. For instance, the majority of meals at a restaurant or from a take-out are either high in fat, sodium, calories or all of the above. Regular consumption of these foods can have tremendous effect on long term health. As an example, restaurant or take-out meals can contain 3-4 times the amount of sodium that a person should have in a day.

While it is recommended to limit the amount of times you eat out, here are a few tips to help you make healthier choices when you choose to eat out:

·         Choose leaner meats such chicken or fish rather than beef, pork or lamb

·         Choose foods that are baked, grilled, poached, steamed, broiled, barbecued or stir-fried

·         Choose broth base soups rather than cream soups

·         Limit foods with gravy, sauces, cream and sour cream

·         Ask to have dressings/sauces on the side and limit the amount

·         Ask to substitute fries with green salad (dressing on the side) whenever possible

·         Reduce your portions by sharing your meal, ordering child size meals or bring leftovers home

·         Limit intake of beer, wine and sweetened soft drinks as they contain extra calories

·         As most meals are low in vegetables, have a salad or order vegetables as a side choice

·         Ask to have less grains/starch (rice, pasta, potato) and more vegetables

While it’s always better to have a healthy, home cooked meal, we recognize that we all like to treat ourselves by eating out once in a while. It’s important to remember that the effects of diet are “cumulative” and making a few better choices when dining out can go a long way to reducing fat, sodium and calorie intake and greatly improve long term health. 

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HEALTH TIP #38:

Summer refreshments

Quenching your thirst with iced cappuccinos, ice tea, some vitamin water, fruit cocktails and soda pops is not the best nutritional choices. Some of these beverages contain as much as 250-350 calories and are packed full of sugar. For example, a Starbucks Grande non-fat caramel Frappuccino (without whip cream) has 280 calories and Tim Horton’s original Ice Capp has 310 calories. These types of drinks should be consumed more as a treat and not on a regular basis.

Be careful with alcohol cocktails as they can also contain a lot of sugar and calories. It’s important to remember that alcohol will dehydrate you rather than hydrate you.

Here are better options to help quench your thirst without packing on the calories:

•     Water is always the best choice as it is free of calories, sugar and additives.
•       Lemon or lime flavored mineral water without sugar – to be consumed in moderation as they can contain sodium.
•        Water with crystal light is a good option as it is sweetened with a sugar substitute. (not sure if we should
•      Chilled fruit flavored herbal tea is a great substitute for ice tea.
•     Milk (1% or skim) – even if it contains calories, it also has contains vitamins and minerals as well as protein that will keep you full 
•       As a treat, a homemade ice coffee is a better option as you can control what you put in it. Start with a strong coffee; add skim milk, a small amount of 1% chocolate milk and lots of ice. Enjoy!

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HEALTH TIP #37:

How to avoid skin cancer?

There are many ways to protect yourself during the hot summer months, as nobody wants to stay inside when the sun is shining. The goal, when enjoying a sunny day, is to protect you and your family from getting too much sun. Here are the Canadian Cancer Society’s recommendation for good sun protection:

Plan ahead

If you can, plan your outdoor activities before 11 a.m. or after 4 p.m., when the sun is not at its strongest, or any time of the day when the UV Index is 3 or less.

Cover up

One of the best ways to protect yourself from the sun is to cover up. It is recommended to wear clothes that are loose fitting, tightly woven and lightweight as well as wear a hat to covers your head, face, ears and neck.

Wear your sunglasses

Sunglasses can help prevent damage to your eyes by blocking a large amount of UV rays. Keep your shades on and make sure your children wear them too. It is recommended to buy sunglasses with even shading, medium to dark lenses and with UVA and UVB protection.

Use sunscreen properly

Sunscreen can’t block all the sun’s rays. Use it along with shade, clothing and hats, not instead of them. Use sunscreen as a backup in your sun protection plan.

Your sunscreen should have a sun protection factor (SPF) 15 or higher, and if you work outdoors or are planning to be outside most of the day, use an SPF 30. Look for “broad spectrum” on the label. This means that the sunscreen offers protection against both UVA and UVB ultraviolet rays.

Apply your sunscreen generously and at least 20 minutes before going outside. Read the label and follow the instructions for reapplying. Don’t forget to cover your nose, ears and the tops of your feet. Use a waterproof sunscreen if you’re in or near water.

It is also recommended to avoid indoor tanning, such as tanning beds and sun lamps as they are as harmful to your skin and increases the risk for skin cancer.

Reference: Canadian Cancer Society

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HEALTH TIP #36: 

Preventing Osteoporosis

Physical activity: essential to bone health!

Osteoporosis is a skeletal disease that is characterized by low bone mineral density and a deterioration of bone tissue that increases susceptibility to fracture.

There are several risk factors to osteoporosis. For example:

•     Normal aging affects the bone mineral density with a 1% decrease per year.
•     Women tend to be more at risk due to the hormonal changes of menopause

An excellent way to reduce and prevent the risk of osteoporotic fractures is being more physically active. Weight-bearing activities enhance the peak bone mass and slows the rate of bone loss associated with aging. Additionally, you can reduce the risk of falling through physical activity that promotes muscle strength and balance.

One exercise that can be done each day, that only takes 10 seconds, can be used to

help prevent osteoporosis and maintain bone mineral density is the two-foot jumping: 

•       10 controlled two-foot jumps, ~ 5 in. from the floor.

Finally, since fractures of the hip and spine result in disability and decreased

independence/quality of life, here are some additional tips on how to prevent the loss of your

bone mineral density:

•  Avoid bed rest or prolonged time of inactivity (too much time in front of TV or computer)
•   Include activity that improve balance and posture (core and balance exercises)
•   Perform weight-bearing aerobic activities (walking, tennis, stair climbing, etc)
•   Activities that involve jumping (basketball, volleyball, etc)     

•         Resistance training (Strength & conditioning))

Reference:

ACSM’S Resources for Clinical Exercise Physiology, Second Edition.

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HEALTH TIP #35:

Cravings

Do you often get food cravings? A craving is an intense urge for a particular food. When the craving is for junk food, then giving in to that craving on a regular basis can create a problem and eventually lead to health issues.  

Craving certain foods is normal, as we've all experienced them at one time or another, and are a result of poor eating habits or an emotional response to emotions such as stress, anger, frustration & boredom.

Here are a few helpful solutions to curb your cravings:

•      Eat three balanced meals a day
•     Have healthy snacks between meals (avoid going more than 5-6 hours between meals)
•      Have stashes of healthy snacks on hand (purse, car, office, etc.)
•      Replace junk food (“sometimes food”) with healthier snacks in the house and at the office
•     Remain well hydrated, as the signals for hunger and thirst can be mistaken
•      Let yourself have these “sometimes foods” once in a while in limited quantities
•      Change your routine or comfort your emotions without food  (e.g. go for a walk, call a friend, take a bath, have a hobby)
•     Identify the time of day they most frequently occur and change your routine
•     Switch the channel when a food commercial is on

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HEALTH TIP #34:

Fat burning

Kinesiologists are regularly approached with a variety of questions regarding fat burning. Here are the answers to a few of those questions in order to help you better understand to process of fat burning.

Can I burn fat in specific areas (spot burning)?

While body fat is a concentrated source of energy for our body, we cannot decide where we store this energy. Our body is genetically programmed to store it in certain areas. Women tend to store more in the triceps and gluts area, while men generally store it in the abdomen. Women also tend to store about 10 % more fat than men. This is because women need more body fat in the event that they become pregnant. Getting rid of fat in a specific area (like belly, glutes or arms) is very hard to do because spot fat burning does not exist.

How long does it take to burn fat?

Fat is stored and burned in different ways. Depending on your genetics, you might burn fat quicker and in different areas than someone else. Our body decides where it stores and burns fat. Certain exercises may help tighten up (tone) specific areas, but getting rid of that extra body fat might take longer than you think. Actually, the longer it takes the more chance you have of keeping if off. A big drop in body weight in a short period of time is not healthy, as you mostly lose water and muscles vs. fat.

To be in your fat burning zone you must first know your estimated maximum heart rate (220 – age); then multiply by 0.65 to 0.75. This will give you your target heart rate zone. Exercising for long periods of time in this zone favors fat burning. To know your exact heart rate zones, a metabolic assessment should be done by a kinesiologist in your area. 

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HEALTH TIP #33:

Carbohydrates – Good or bad?

Why are carbohydrates (carbs) getting a bad reputation? A lot of people are choosing low or no carbohydrate diets, either to lose weight or to help their performance as athletes. However, this approach may be counterproductive to achieving your goals. Food sources such as bread, pasta, rice, potatoes and sometimes fruit are perceived to be fattening and are being replaced by high protein and high fat foods, such as meats, nuts, protein shakes, etc.

The truth is that carbohydrates are essential as they are the main fuel for your body, especially the brain and muscles, the same way gas is the main fuel for a car. If a person does not get enough energy from carbohydrates, such as grains, fruit and milk products, they are at risk of losing muscle mass, dehydration and nutrient deficiencies.

The issue for many people is the quantity and the quality of carbohydrates they tend to eat on a regular basis. Many people tend eat large portions of potatoes and refined grains, such as white bread, rice and pasta as well as dessert. Replacing these with healthier choice carbs (outlined below) will provide the energy and proper nutrients that allow you to achieve all your goals.

Here are a few tips to make sure that you’re getting the required carbohydrates in your day:

      ·         Have at least 1 serving of whole grain food at each meal (e.g. 1 slice bread, ½ cup brown rice or whole wheat pasta, etc.)

      ·         Have 3-4 servings of fruit per day (e.g. medium size apple, orange, peach or pear, small banana or ½ cup cut up fruits)

      ·         Have 2 servings of low-fat or fat-free milk products (e.g. 1 cup of milk, ¾ cup yogurt, 1 oz. of cheese)

When it comes to achieving your goals, making healthy, sustainable food choices is the key to long term success. There is a lot of misinformation available when it comes to carbohydrates, so whether you are trying to enhance your performance as an athlete or simply trying to live a healthier life, a Registered Dietitian is the most trusted source of nutritional guidance.

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HEALTH TIP #32: 

Balance

Balance is very important for your everyday movements. While most of our daily activities work to improve balance, it is important, as we age, to work at maintaining our balance.  Loss of balance will reduce stability and may result in simple tasks becoming more difficult.

In our daily routines, our brain actually works in a way that corrects imbalances within our body.  How often do you stumble going up stairs or require a chair to bend over and pick something up? Even if you find that your balance is good, why not work to make it better? A few simple exercises performed everyday can improve your balance greatly. These simple exercises are easy to do and only take a few minutes.

The first exercise is called The Floor Touch. All you have to do is stand up straight with one knee in the air. Then slowly reach down and touch the floor. Afterwards, return to original position and repeat.

The second one is the Single leg squat. For this one start by holding the back of a chair, lifting one leg in the air and squatting with the other. The goal is to one day not use the chair for support.

                   

Both exercises can be performed everyday by doing 8-10 repetitions each leg. Remember to go slow as your brain needs to be able to keep up.  

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Health tip #31:

Snacking

A lot of people think that snacking is only for children. The truth is that snacks can help provide energy to your body and keep your blood sugars stable throughout the day.  It also helps to curb your hunger between meals as well as avoid you from overeating at mealtime. Small healthy snacks are often eaten mid-morning, mid-afternoon and in the evening, if necessary. Be careful with evening snacks! We often eat in the evening not because we are hungry, but usually out of habit or because we are bored, tired, stressed or upset.    

For a healthy snack, try to aim for at least 2 of the 4 food groups, such as a fruit or vegetables with a lean protein source coming from either milk and alternatives or meat and alternatives. The key to healthy snacking is the choice of snack you make and the portion size. Aim for snacks with less than 200 calories.

Here a few healthy snack ideas:

· Medium size apple with a small piece of low-fat cheese (e.g. Babybel light)

· ½ cup of unsweetened apple sauce with 10-12 natural almonds (unsalted)

· ½ cup berries (fresh or frozen) or vegetables with low-fat cottage cheese

· Raw vegetables (e.g. carrots, celery, cucumbers, peppers…) with hummus
· Whole grain crackers (approx. 5) with small piece of low-fat cheese

· Fruit (medium size of ½ cup) with a 100 g low-fat yogurt

· Whole wheat pita triangles with hummus

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HEALTH TIP # 30:

Mammogram and Breast Self-Exam (BCSC, December 2010)

The earlier breast cancer is found and treated, the smaller it is and the better chances are that it can be successfully removed. Taking an active role in your personal breast-screening program is important. Breast-screening programs, along with improved treatments, have helped reduce the number of women who die each year from this disease.

Breast Self-Exam

Examining yourself on a routine basis allows you to become familiar with how your breasts normally look and feel. This can help you become aware of any changes that may occur. Breast self-exams should be done monthly by women of all ages, one week after the end of menses.

Mammogram Exam

A mammogram exam is a low-dose x-ray of the breast and is done in a medical clinic or screening center. All women ages 50 and over should have a mammogram done every two years. Women who have a family history of breast cancer should start routine mammograms at the age of 45 or before the age at which their youngest family member was diagnosed with breast cancer.

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HEALTH TIP # 29:

Meatless Monday

Can you imagine a day without meat?  To some, it may seem odd, but to others, participating in Meatless Monday, is completely normal. The main goal behind Meatless Monday is to have one day a week where you don’t consume any meat, and get your protein from other sources such as legumes (lentils, chickpeas, kidney bean, etc.), nuts, eggs, nut butters and tofu. Limiting meat is part of a healthy diet and is supported by the Heart and Stroke Foundation, the Canadian Cancer Society and many other organizations.

Not only does Meatless Monday have positive environmental impact, but it has many health benefits as well. Meat tends to be high in saturated fat and cholesterol, and in some cases can increase your risk of heart disease and certain types of cancer, while making it difficult to maintain a healthy body weight. Meatless Monday may result in an increased your consumption of fruit and vegetables, which will also greatly decrease the risk of may chronic diseases.

Are you prepared to participate in Meatless Mondays? If Mondays don’t work for you, pick any day of the week, or aim to have at least one day a week without meat consumption.  Making this easy change can have a great impact on your health by improving your diet, which can even lengthen your life!

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HEALTH TIP # 28:

Walks (not just for dogs)

Walking is a great exercise that is easy to do and has many health benefits. Not only do dogs enjoy it, your heart does too! Walking or any other type of physical activity will help reduce your risk of chronic diseases, reduce stress and anxiety, as well as help with joint swelling and arthritis pain. Your bones and muscles will also thank you because maintaining bone density and muscle mass is easier with regular physical activity. 

By increasing the amount of walking in your day, you increase the amount of calories you burn therefore helping you better control your body weight.  The social opportunity also gives you the time to interact with your family and friends. Feeling more energetic and sleeping better are also results from walking!

Any amount of walking will be beneficial. Shorts walks or long walks will both benefit your health (physically and mentally). Start by walking for 10 minutes and add more time when you feel ready. The Canadian Society of Exercise Physiology suggests 150 min of cardiovascular exercise every week. The best part about brisk walking is that it can be done almost everywhere; in the trails, on the sidewalk, on a treadmill, and the list goes on.

Here are some tricks for adding short walks into your day:

•           Park your car in the farthest parking spot from where you’re going
•           Get off the bus before your stop and walk to your destination
•           Walk to do your errands whenever possible
•           Use a push lawn mower instead of a ride on
•           Use the stairs instead of the elevator
•           Minimize screen time in the evenings and go for a walk!

So get out there and go for a walk! Set weekly goals and most importantly HAVE FUN!

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