HealthTip: Thinking About Taking A Holiday From Exercise? Maybe You Don't Have To?

With Christmas just around the corner, many of us are wondering how we'll ever have enough time to fit the gym into our busy schedules! I certainly am concerned about how I'll get my minimum 30 minutes of physical activity per day when I go home and am tempted by gingersnaps, shopping for gifts, and catching up with friends over coffee. Because many of us tend to indulge over the holidays, it is important to keep your fitness up as much as possible. Don't worry if you're too busy to go to the gym, there are many ways to give your body the activity it needs and still get everything done in time for the holidays!

• When going shopping, you can park far from the mall or store entrance.
• If you take the bus, get off 1-2 stops earlier.
• When inside a mall, use the stairs instead of the elevators or escalators.
• If possible, carry your purchases instead of using a shopping cart.
• If preparing for house guests or cleaning after they leave, you can get a great work-out from vacuuming, mopping, scrubbing, and making multiple trips up and down the stairs to put away laundry, set up holiday decorations..etc.

The key idea behind using these activities as physical activity is to walk/clean/scrub/mop/move at a faster pace than normal to get your heart rate up, and have it stay up for at least 10 minutes. You should be a little out of breath and feel your heart beating faster. You should be able to speak in short sentences, but not be able to beautifully sing your favorite holiday songs! This way you can make your list and check it twice, while using your daily activities to help protect your heart and maybe even help you get things done a bit sooner!

Information Source: http://www.nlm.nih.gov/medlineplus/news/fullstory_106048.html

HealthTip: Are You Drinking Your Calories at Starbucks?

As the weather gets colder outside and the Christmas season approaches, many of us flock to our neighborhood Starbucks in search of a warm comforting beverage! But did you know that many of these beverages can contain over 500 calories. If you have no idea what "500 calories" means, think of it this way: a person's average daily intake should be about 2000 calories (this is just an approximation because all people differ in height, weight, muscle mass, and fat mass). So, in other words, one Starbucks beverage could be more than 1/4 of the calories you need in an entire day! Also, I'm just using Starbucks as an example, high calorie containing beverages can be found everywhere. So, continuing with the theme of Starbucks, it's fine to indulge in these comforting beverages sometimes, but if you're a Starbucks addict and need a specialty beverage everyday, you may want to consider the following:

• A grande (16oz) peppermint white chocolate mocha made with 2% milk and whipped cream contains 540 calories and 19 grams of fat. If you use non-fat milk and take out the whipped cream, you're down to 430 calories
• Ask for skim milk (non-fat) to be used in your beverages. If you don't mention this to the barista, they may use 2% or 3.5% homogenized milk
• If you're really craving a treat, get a smaller size with non-fat milk, and a little whipped cream if you just "have to" have it. An example of this would be a tall (12oz) peppermint white chocolate mocha with non-fat milk and a little whip= 390 calories and 11 grams of fat. If you take out the whipped cream, you're down to 320 calories and 7 grams of fat
• The addition of whipped cream to your drink adds approximately 70 calories to your beverage
• The addition of flavored syrup adds approximately 70 calories to a grande (16oz) drink and 50 calories to a tall (12oz) beverage
• Warm Starbucks beverages that are 200 calories or less include a (grande-16oz drinks; non-fat; no whipped cream) cappuccino, caffe latte, caramel macchiato, flavored caffe latte e.g. gingerbread or peppermint latte, and flavored skinny latte
• Latte's are a great choice at Starbucks because they provide you with 1-2 servings of milk and satisfy your caffeine needs! Soy milk options are available for those who are lactose intolerant

So, the next time you're at Starbucks, try the non-fat or smaller (e.g. tall) version of your favorite guilty pleasure and maybe you won't have to feel so guilty?
Asking for less or no whipped cream and trying a drink that's 200 calories or lower could also help prevent you from drinking a large amount of unnoticeable calories!

For more nutrition information about Starbucks beverages, see http://www.starbucks.com/menu/catalog/nutrition?drink=all#view_control=nutrition&drink=all&page=undefined

HealthTip: Binge Drinking and a Heart Attack?

A study recently found that the risk of developing heart disease was 2 times higher in binge drinkers than those who spread out their drinks over the week. 9700 men from France and Ireland took part in the study and were followed for 10 years. Binge drinking was defined as 4-5 drinks over a short period of time (e.g. in 1 day). The risk of developing heart problems such as heart attacks or angina (chest pain because the heart does not receive enough oxygen) was two times higher in binge drinkers. It is thought that irregular drinking may lead to dangerous changes in the heart's rhythm and may also increase in the amount of low density lipoprotein (LDL cholesterol; commonly known as "bad cholesterol") in the blood. Chronic drinking is also known to cause liver damage.

Since this study was only conducted on men and was done on the European population, more research is required to determine if these findings affect Canadians (and women). However, this doesn't mean that just because you're a woman or if you're not European, that you should go out and have 5 drinks in a row! It is known that excess alcohol intake is a risk factor for heart disease. No-one is telling you to stop drinking! But when you're reaching for drink #3 or #4, maybe just pause for a moment and consider not having that extra drink? It couldn't hurt to try it out!

Information Source:
http://www.cbc.ca/health/story/2010/11/23/binge-drinking-heart.html

HealthTip: How About Lifting Some Weight?

Have you been lifting those weights? Well, maybe you should consider doing a few reps! A new study found that resistance exercise (such as weight training) affects blood vessels in different ways than aerobic exercise and offers benefits to heart health. In this study, researchers compared people who did 30 minutes of aerobic exercise (such as running) to another group of people who did 3 sets of 8 different weight training exercises. They found that resistance exercise increased blood flow to the limbs and aerobic exercise decreased artery stiffness. Artery stiffness happens when fat deposits build up in blood vessels leading to the heart; this can lead to heart disease. Since high blood pressure is a serious risk for heart disease and stroke, it was interesting to find that resistance exercise lead to a longer-lasting decrease in blood pressure after exercise. The findings of the study suggest that resistance exercise shows many cardiovascular (heart) benefits and should be considered as part of a daily exercise program.

So, if you already run a few miles on the treadmill or glide along on the elliptical, you may want to consider adding resistance exercise training to your routine because it may help keep blood pressure in control and help prevent osteoporosis by strengthening bones. It is also important to know that daily physical activity and maintaining a healthy weight helps decrease the risk of developing chronic diseases such as diabetes, obesity, metabolic syndrome, cardiovascular (heart) disease, and stroke!

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_105679.html

HealthTip: Have You Thought About Your Heart?

We have all heard of heart attacks and heart disease, but do you know what actually happens in the body?
First of all, it is important to know that there are many types of heart diseases. Coronary artery disease is the most common. If you picture a hose with water flowing through, similarly blood flows through arteries and provides oxygen and nutrients to the heart. Atherosclerosis occurs when  arteries become clogged with fatty deposits (known as plaque), resulting in loss of elasticity and narrowing of the arteries. This blocks or slows the smooth passage of blood. Plaque (fatty material, calcium, and scar tissue) builds up over years in arteries (blood vessels) and arteries become more narrow and clogged. In coronary artery disease, limited or blocked blood flow to the heart results in angina (chest pain because the heart doesn't get enough oxygen), or a heart attack because the heart is not receiving any required nutrients. Sometimes a plaque can burst and the body creates a blood clot to heal the wound. However, this blood clot could also block an artery and lead to heart attack or stroke (if arteries in the brain are blocked).

Risks of heart disease that you can control include:

• High blood pressure (hypertension)
• Diabetes
• High blood cholesterol
• Being overweight
• Excessive alcohol consumption
• Physical inactivity
• Smoking 
• Stress

Risks you cannot control include: age, gender, family history, and ethnicity

Heart disease is preventable. The heart and stroke foundation suggests that you can decrease your risk by not smoking, being physically active, eating a healthy diet low in saturated and trans fats, maintaining a healthy weight, controlling diabetes, and limiting alcohol and stress.
I agree that many of these suggestions may be easier said than done, but take a moment to consider how your habits may affect your heart health, and remember, we can't have life without a heart (not yet at least)!

Information Source:
http://www.heartandstroke.bc.ca/site/c.kpIPKXOyFmG/b.3644309/k.F84D/Heart_Disease_Stroke_and_Healthy_Living.htm

HealthTip: Early Marijuana Use and Brain Function

Drug use is a common issue among adolescence and young adults. A new study shows that those who began smoking marijuana at a young age did much worse on tests that measured brain function, in comparison to people who started smoking when they were older. Common marijuana users appeared less able to maintain focus and were more likely to make errors on tests measuring executive brain function. Executive brain function includes planning ability, flexibility, abstract thinking, and inhibition of inappropriate responses. Adolescence is a critical time for brain development. Those who started smoking before the age of 16 made twice as many mistakes on tests and were likely to smoke twice as often than those who started to smoke marijuana after the age of 16. The data suggests that marijuana isn't a harmless substance. It has a direct effect on executive brain function, and the earlier adolescents begin to use it, the more they smoke, and the more significant the negative effects.

Since this study consisted of 59 participants, further investigation with more participants is required to provide further evidence for the effects of marijuana.

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_105570.html

HealthTip: 20+ New Lunch Ideas..Finally!

A friend of mine recently mentioned how she's gotten tired of eating the same old lunch over the past 2 weeks. It can be challenging to come home after a long day and try to think of something new to prepare for the next day's lunch! Friends and family members have been asking me to post meal ideas and recipes, so why not take a look at what I've come up with so you have to do less thinking?

• Spinach salad with onions, mushrooms, toasted nuts (e.g. pecans), goat cheese, and balsamic vinaigrette dressing. Example recipe: http://allrecipes.com/Recipe/Jamies-Cranberry-Spinach-Salad/Detail.aspx
• Turkey chili or lentil vegetable soup cooked the night before, and take leftovers for lunch with half a pumpernickel bagel. Example recipe: http://allrecipes.com/Recipe/Terrific-Turkey-Chili/Detail.aspx
• A creative sandwich e.g. roasted red peppers, onions, lettuce, tomatoes, turkey/chicken, avocado slices, and hummus on whole grain bread; with fruit- apple/orange/pear/kiwi/raspberries/ blueberries/pomegranate/watermelon/banana..etc; and a healthy drink like low fat milk or a fortified soy beverage, carrot juice, vegetable juice, or a smoothie
• Beet, orange, and jicama salad (why not try some new vegetables?). Example recipe: http://www.dietitians.ca/Downloadable-Content/Public/Recipe-Beet-Orange-Jicama-Salad.aspx
• Quick and easy lunchbox chili rice and beans. Example recipe: http://www.dietitians.ca/Downloadable-Content/Public/Recipe-Lunch-Box-Chili-Rice-and-Beans.aspx
• Pita or wrap stuffed with lettuce/spinach, peppers, onions, ground chicken/ turkey/ tofu (cooked from the night before), shredded cheese, and salsa
• Home-made pizza leftovers are always easy, or make pizza on pitas, buns, or thick tortilla shells!
• Chicken salad with chickpeas, carrots, broccoli, and greens. Example recipe: http://simpledailyrecipes.com/3491/healthy-chicken-salad/
• Grilled chicken, aged cheddar, and chutney wrap. Example recipe: http://www.besthealthmag.ca/recipe/grilled-chicken-aged-cheddar-chutney-sandwich
• Stir-fry your favorite vegetables and meat (or alternatives) the night before (e.g. tofu/ shrimp/ chicken/ lean beef, green and red peppers, mushrooms, onions, sugar snap peas, broccoli..etc), add your favorite seasonings and sauce (e.g. black pepper; small amount of sweet Thai chili sauce or soy sauce), throw in some toasted peanuts, and serve on top of brown rice
• Roasted vegetable and pasta bake. Example recipe: http://www.besthealthmag.ca/recipe/roasted-vegetable-and-pasta-bake
• Vegetarian sloppy joes served on a whole wheat or whole grain bun. Example recipe: http://www.besthealthmag.ca/eat-well/recipes/vegetarian-sloppy-joes
• Rice and beef burritos. Example recipe: http://www.besthealthmag.ca/eat-well/recipes/rice-and-beef-burritos
• If you're craving breakfast for lunch, pack a whole-grain pancake filled with fruit and yogurt!
• Veggies (cherry tomatoes, zucchini sticks, peppers) and whole-wheat pita with hummus, fruit salad, and yogurt or cottage cheese 
• Pasta from the night before or quickly make some by cooking vegetables, garlic, spices, tomato sauce, and whole wheat pasta
• Chickpea patties with lemon-yogurt dressing in a whole-wheat bread /bun /wrap/ tortilla. Example recipe: http://lowfatcooking.about.com/od/vegetablevegetariandishes/r/chickpeapatties.htm
• Roasted potato salad with rosemary, a simple vinaigrette, scallions, chopped spinach, and cherry tomatoes 
• Tomato soup with whole grain crackers, low-fat cheese, red and green pepper strips, and natural orange juice
• Greek salad, whole wheat/ whole grain bagel with light cream cheese, and fruit (cantaloupe, orange, apple, pear..etc)
• Salmon or tuna wrap/ sandwich/ burger with lettuce/ spinach, tomato, green onion, chives, light mayonnaise and lemon juice (can use any type of salmon, e.g. canned, grilled)
• Snack idea: make a big batch of whole-wheat muffins and freeze for later use. Grab one "to-go" in the morning and have it with your tea or latte at work. Example recipe: http://allrecipes.com/Recipe/Morning-Glory-Muffins-2/Detail.aspx (substitute half of the all-purpose flour with whole-wheat flour)
  

Remember, you can always change any of these recipe to meet your preferences! So if you hate mushrooms and a recipe that includes mushrooms, just don't add them in! Experimenting with new foods and changing recipes is a great way to making a recipe "your own!"
Also, I wanted to share that I haven't tried all of the recipes I posted today. My goal with this post was to provide you with some new ideas that you can alter to fit your taste, likes, and dislikes. Hopefully this sparks a little imagination and creativity!

HealthTip: A Focused Mind

Here's a new idea: If you want to be happy, try to stay focused!
In a new research study including 2250 participants from 83 different countries, researchers found that when people's minds drifted away from activities they were supposed to be focusing on, they reported being less happy than when they were fully engaged in whatever they were doing. The human mind has a tendency to wander, think about things that have happened, things that will happen, and plan for things that may happen. Yet, researchers found that when people think about something other than what they're doing, they feel less happy. Study participants spent nearly 47% of their waking hours in a mind wandering state. People reported being happiest when being intimate with a partner, exercising, or conversing. They said they were least happy when resting, sleeping, working, or using a home computer.
Psychologist Barbara Holstein suggests that if you feel your mind starting to head down a "dark tunnel" of worry and anxiety, try to snap yourself out of it by bringing your thoughts back to the present. She also mentions that "it's natural to go over bad news or things that haven't worked out, to dramatize the drama we are already experiencing, but if we can distract ourselves by doing something, we get can get some distance from whatever we were repetitively focusing on, and it's better for us."
So why not try it out? A focused mind may not solve all of our problems and anxieties, but it might be a good place to start!

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_105444.html

HealthTip: Obesity Threat

Obesity during adolescence can often continue during adulthood. Those who are obese (severely overweight) are more likely to suffer from arthritis, asthma, high blood pressure, heart complications, and may also have a shorter life-expectancy. In a new study, it was found that obese adolescents were 16 time more likely to be severely obese in adulthood when compared to those who were normal weight or overweight during adolescence. Parents can help prevent obesity and promote a healthy lifestyle in their children by starting with these few options:

• Purchase fewer sodas and high-calorie snack foods and replace these with nourishing alternatives. An example of a healthy after-school snack would be a glass of milk, an apple, and whole grain bread with peanut butter and jam
•  Make sure your children eat breakfast
•  Cut back on fast-foods. If you don't have much prep time try getting the kids involved in making sandwiches, wraps, burritos, pizza (buy the shells and have the kids add their favorite veggies), and whole wheat pasta. Another alternative would be to cook in large batches and freeze meals for later (e.g. lentil soup)  
•  Plan physically active family trips such as going for a bike ride, walk, jog, hike, or swim

It is important to also know that children need enough calories, protein and nutrients to grow and develop. Children have greater needs than adults. So before you put your child on a strict diet and start limiting their food, consult a physician or dietitian to determine if such action is necessary, or if simply making a few small changes will do the trick!

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/obesity_threat_111010.html

Diabetes Explained (Video)

More than 9 million Canadians are living with diabetes or pre-diabetes. Do you have diabetes but don't actually know what is going on in your body? Click on the links below for 2 short videos that quickly review type I and II diabetes and explain what diabetes does in the body.

1) Explaining Diabetes: http://www.youtube.com/watch?v=jHRfDTqPzj4&feature=related
2) What does Diabetes Do? http://www.youtube.com/watch?v=qX4HLMY_1Bg&NR=1

More information about diabetes can be found on the Canadian Diabetes Association website: http://www.diabetes.ca/home/main/

HealthTip: Secondhand Smoke

Did you know that people who do not smoke but inhale secondhand smoke are exposed to the same harmful chemicals as smokers? Over time, secondhand smoke exposure can lead to an increased risk of heart disease, lung cancer, respiratory problems, ear and lung infections in children, asthma attacks, and giving birth to babies with low birth weight. Because children breathe faster than adults, they are more vulnerable to secondhand smoke. Children with parents who smoke are 200-400 times more likely to develop asthma. So if you've made a choice to not smoke, make sure you and your children do not suffer the consequences.
For more information about secondhand smoke, take a look at http://www.hc-sc.gc.ca/hc-ps/tobac-tabac/body-corps/second-eng.php

HealthTip: Mediterranean Diet?

Lately the Mediterranean diet has been getting a lot of attention. Researchers aren't sure if the positive effects of this diet are due to the diet itself, or healthy behaviors that prevent weight gain with age. The Mediterranean diet is generally high in fish, fruit, vegetables, legumes (such as beans, peas, and lentils), grains, and includes fats such as olive oil. This diet is low in red meats and dairy. The researchers found that university graduates who followed this diet were least likely to gain added pounds with age. Participants who did not follow this eating pattern gained the most weight. The study suggested that healthy dietary patterns are a key factor to avoiding natural long-term yearly weight gain during adulthood.
Since this research was conducted in Spain, further research involving the North American population is needed. So far, many positive aspects to this diet have been revealed, however it's important to note that eliminating dairy can lead to insufficient calcium intake over time and an increased risk of osteoporosis. So don't forget your milk (and alternative fortified soy beverages)!
Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_105195.html

HealthTip: Stroke- Know the Signs, Act In Time

Did you know that disability caused by some strokes could be prevented if treatment is given within 60 minutes? Stroke happens when blood-flow to the brain is interrupted due to blocked or burst blood vessels. Cells in the affected area begin to die because they stop getting the oxygen and nutrients they need. Stroke can lead to a range of disabilities such as paralysis, problems with thinking, problems with speaking, emotional problems, and pain or numbness. Signs of a stroke include: sudden numbness/ weakness in face, arms, or leg (especially on 1 side of body); sudden confusion, trouble speaking or understanding speech; trouble seeing in one or both eyes; trouble walking, dizziness, loss of coordination; sudden severe headache with no known cause. Because stroke affects the brain, the person having one may not realize it! So if you believe that someone is having a stroke, call 911 immediately. Every minute counts during stroke because brain cells are dying. The longer the blood flow is cut-off to the brain, the greater the damage. Immediate treatment can save lives and increase chances for successful recovery. If you have high blood pressure, you are 4-6 times more likely to have a stroke. Other risk factors include high cholesterol, diabetes, smoking, excess alcohol intake, family history of stroke, heart disease, and sickle cell disease.
Information Source:
http://www.ninds.nih.gov/disorders/stroke/knowstroke.htm

HealthTip: Having Trouble Thinking of Healthy Snacks?

I often find it difficult to come up with creative, new, healthy, but tasty snack options. Here are just a few snacks that I've grown to depend on over the last few years. They are easily adaptable to suit your personal preferences and require minimal preparation.
-Slice up some fresh fruit and take it "to go" in a container
-Raw vegetables and hummus (or dressing if you prefer)! Try baby carrots, cherry tomatoes, peppers and zucchini. Switch up the types of vegetables you use so you don't get tired of eating the same thing!
-Whole wheat pita triangles with hummus
-Pumpernickel bagel with natural peanut butter and sliced banana
-Fresh, frozen, or canned fruit with low fat yogurt (you can make this into a smoothie too)
-Whole wheat tortilla wraps filled with turkey, onions, celery, peppers, and a drizzle of your favorite dressing
-English muffin with melted low-fat Havarti cheese and apple slices
-Make your own "power energy mix" of your favorite high fiber cereal, a spoon-full of seeds, a palm full of nuts and dried fruit, and a few dark chocolate chips if you need a chocolate fix!
-Plain popcorn
-Unsweetened applesauce with a sprinkle of cinnamon is always a treat!
-Whole wheat/ whole grain crackers with a few slices of cheese or peanut butter
-Popsicles made with 100% fruit juice or yogurt
-Water, low fat milk (2%, 1%, or skim), or fortified soy beverages are always great ways to quench your thirst!

What Is Diabetes? Can You Control It?

Diabetes is a disease that affects a large portion of our population today. In this disease, the glucose in blood remains at high levels. Normally, the hormone insulin is released into the body (after eating). Insulin helps regulate blood glucose by taking glucose out of the blood and putting it into cells. This glucose provides our body's cells with energy. Type I diabetics do not make insulin, and type II diabetes is when the body doesn't make or use insulin properly. Without insulin, glucose stays in the blood and can't be taken up by cells. Over time, high blood glucose can cause eye, nerve, kidney, and  heart damage; stroke; lead to removal of a limb, or premature death. Type II diabetes risk factors include tobacco use, alcohol use, high blood pressure, physical inactivity, high cholesterol, overweight, and an unhealthy diet. The first attempt in controlling type II diabetes is usually through diet changes and increased physical activity. If these steps are not taken or do not help control blood glucose, a physician will prescribe medication(s). Medications may stimulate insulin release, change insulin action, or change glucose uptake. These medications will most likely have to be taken indefinitely.

It is important to know that lifestyle modifications can prevent or slow the development of type II diabetes. If you are at risk for developing this disease, it might be time to consult your physician and consider how your lifestyle could help or hurt you!

For more information about Type I and Type II Diabetes, take a look at http://www.phac-aspc.gc.ca/cd-mc/diabetes-diabete/index-eng.php