HealthTip: Portion Sizes

We are often told that most of us need 5-10 servings of vegetables and fruit each day to help reduce the risk of certain cancers and protect against heart disease; but what exactly counts as a serving and how can you get enough each day?
The idea is to incorporate a vegetable/fruit at each meal and try to reach the recommended servings for your age group (this information can be found on the Health Canada Food Guide website: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php). It's often confusing trying to figure out how much food actually is equivalent to one serving, so hopefully the following examples will help clarify this!
The following are examples of 1 food guide serving of fruits or vegetables:

• 1/2 cup of vegetables
• 1/2 cup of fruit
• 1 medium apple/orange/ banana/ nectarine/ pear
• 1 large kiwi/ plum
• 3 apricots
• 1/4 cup or 60mL dried fruit
• 1/2 cup broccoli/ green beans/ carrots/ asparagus/ pepper/ yam/ zucchini
• 1 large carrot
• 1 cup raw leafy greens e.g. lettuce, endive, kale, mustard greens
• 1/2 cup of 100% fruit/ vegetable juice

For example, having 1 apple at breakfast, 1/4 cup carrots, 1/4 cup peppers, and 1 cup lettuce in a salad, along with 1/2 cup of green beans and 1/2 cup of yams at dinner would already be equivalent to 5 servings of fruits and vegetables. Using these foods as snacks and in desserts are also a great way to get more fruits and vegetables into your diet!

Information Source:
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/serving-portion-eng.php

HealthTip: Happiness After Job Loss

Losing a job can be upsetting, lead to distress, and frustration. However, a new study reveals that most people return to their previous level of happiness within a year of unemployment. Earlier studies have suggested that some people have trouble recovering from the emotional trauma related to job loss. Researchers mention that some people who respond badly to difficult events may have issues, but most people tend to bounce back! 774 Germans who had lost their jobs between the late 1980's and 2003 were assessed for happiness levels several years after being layed off. Approimately 69% of participants reported being unhappy after losing their job, but by one year out, they had recovered their earlier level of happiness. 13% reported feelings of unhappiness 1 year later, while 4% were truly shaken by the loss. However, physically and emotionally, humans are a very resiliant species claim the authors, and a person losing their job at the age of 50 is quite different from someone who loses their job at the age of 30.

Although this study was small and only looked at German participants, the tip to consider is that if you're in a tough spot and are currently dealing with job loss, most people tend to get back on their feet, and combining a positive view with the motivation to find alternative job perspectives would hopefully increase odds of a speedier recovery.

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_106883.html

HealthTip: Exercise While Young?

150 minutes of exercise a week may help keep off unwanted pounds and maintain a smaller waist over 20 years according to a new study.
The study followed 3551 (US) men and women, aged 18-30 for 20 years. They found that men who maintained a high level of activity (150 minutes of moderate to vigorous physical activity a week) gained an average of 5.7 fewer pounds and women gained 13.4 fewer pounds, when compared to counterparts who exercised less consistently. The high-activity man also gained 3.1cm less around the waist each year, while women showed 3.8cm less each year. Over the 20 years, all participants gained weight as they transitioned from young adulthood through middle age, but the high-activity group showed greater control over weight gain. The researchers also mentioned that physical activity alone may not be enough to keep weight off, and that a combination of diet, psychological issues, and overall health also play a large role in weight gain with age. Also having children and menopause, contribute to the weight gain seen in women over the years. The researchers suggest to "train for middle age" as if you were training for a marathon, in order to give yourself the best opportunity for a healthy weight later in life. Also, for those who have passed the age of young adulthood, it's never to late to start taking on healthy behaviors, as daily exercise and a healthy diet can decrease the risk of developing heart disease, diabetes, stroke, obesity, metabolic syndrome, and possibly certain cancers.

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_106642.html

HealthTip: Kids and Sugary Breakfast Cereal

Getting children to happily eat a healthy breakfast may not be as difficult as you think!
A new study found that children will gladly consume low-sugar cereals if they're given a selection of choices at breakfast, and many can compensate for missing sweetness by adding in fruit instead. Children from 5-12 years of age took part in the study and one group was given a choice between 3 high sugar cereals: fruit loops, frosted flakes, and cocoa pebbles, while the other group chose from cereals lower in sugar: cheerios, rice krispies, and corn flakes. They found that children in both groups were perfectly happy and that when given a choice between 3 cereals, most found an option they liked or loved. Many heavily marketed high-sugar cereals contain as much sugar as a glazed donut, in each serving. Kids in both groups ate a similar amount of calories at breakfast, but children in the high-sugar cereal group filled up more on cereal (consuming almost twice as much sugar) and ate less fruit. The concern is that children may fill up on sugary cereals and not have enough of an appetite left for important foods such as fruit, vegetables, dairy, whole grains and protein.
Although children can be difficult to deal with, and sleepy or cranky in the mornings, giving them options at breakfast and being creative, such as putting some strawberries and yougurt on top of whole-grain cheerios, may help you get more nutrients and less refined sugars into their growing bodies.

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_106579.html

HealthTip: Depression

Many of us have heard the word "depression," some of us have even self diagnosed ourselves as being depressed, but what causes it and what are the common symptoms?
The exact cause of depression is unclear, but the following factors may make someone more prone to depression than others: specific distressing life events (e.g. a loss or failure), biochemical imbalances in the brain, psychological causes (e.g. constant pessimistic outlook on life), or there may even be a genetic link.
Everyone experiences feelings of unhappiness, decreased self-worth, self-blame, sadness, disappointment, and emptiness throughout their lives. Normally, these feelings pass after a short-time.  It is when these feelings become severe and long-term is where depression may complicate life.Other common symptoms are feeling helpless or hopeless, sleeping more or less than usual, eating more or less than usual, having difficulty concentrating or making decisions, loss of interest in taking part in activities, avoiding people, overwhelming sadness or grief, feeling unreasonable guilt, loss of energy, and severe cases may include thoughts of death or suicide. These feelings (after a serious loss or disappointment) may last for a short or long time depending on the person, the severity of loss, and the support available to help the person cope. Clinical depression also lasts varying lengths and may end naturally after several weeks or months. With treatment, it may end more quickly.
Most people are helped through treatment with medications and/or psychological counseling. Patience and non-judgmental support from family, friends, and self-help groups can make a big difference. 
If you or someone you know requires more help than friends or family can provide, contact a qualified health care professional, such as a physician, to find additional support.

Information Source:
http://www.cmha.ca/bins/content_page.asp?cid=3-86-87

HealthTip: Can Supplements Prevent Disease?

Over the past 20 years, there has been a lot of research into if large intakes of various vitamins could prevent chronic diseases. So far, we've found minimal benefits and possible harm from large doses of vitamins; however, research in the field is still continuing.
Folic acid was hypothesized to lead to a decrease in heart disease in those at risk. Several experiments have been conduced to test this idea, and none have detected a direct benefit. Vitamin E and Selenium were hypothesized to reduce the risk of prostate cancer. In the "SELECT" trial of 2001, data suggested no benefit in Vitamin E and Selenium supplements and possible evidence of harm in some participants. Vitamin E was considered to have the potential to decrease the risk of cancer and heart disease. Over 4-7 years it was found that in some patients with heart disease or diabetes, long-term Vitamin E supplementation may increase the risk of heart failure. However, patients with diabetes who had a specific form of a certain gene (homozygous for the Haptoglobin-2 polymorphism) showed a decreased risk of disease with Vitamin E. Research is still continuing. One study researched the ability of antioxidants to prevent several diseases and found that treatment with Vitamin A and Vitamin E may increase chances of death, while the roles of Vitamin C and Selenium need further study.
So, what does all of this information mean? It definitely doesn't mean that you should stop your 1-a-day multivitamin and stay away from supplements all together! Many of these studies used large doses of vitamins (higher than recommended daily doses), which could be a reason as to why negative effects were seen.
So who should be taking supplements?

• Newborns can get all their requirements from breast-milk, except for Vitamin D. Vitamin D drops should be provided for the infant to prevent deficiency. A Vitamin K injection is also given at birth.
• Women of child-bearing age are recommended to take a supplement including folic acid, in order to prevent neural-tube defects (in the fetus) if they become pregnant
• All women who are pregnant or breastfeeding need a multivitamin containing folic acid. Pregnant women need to ensure that their vitamin also contains iron because it may be difficult to get enough from food
• Vegetarians/ vegans may require iron, Vitamin B12, calcium, zinc, and/ or Vitamin D supplements depending on what they exclude from their diet
• Those over the age of 50 are recommended to take a Vitamin D supplement because their ability to make Vitamin D decreases, and often times this age-group gets less exposure to sun (FYI: we can get some of our Vitamin D from sun exposure)
• Those over the age of 50 may be recommended to take a Vitamin B12 supplement, as Vitamin B12 absorption can decrease with age

Those who are deficient (low) in certain vitamins and minerals may also need supplements. This can be determined through blood tests and other physical examinations. In all of these cases, a physician or dietitian should be consulted regarding the correct dosage of the supplement and to help determine if a supplement is required.

Information Sources:
Health Canada- Vitamin E
Canada's Food Guide
UBC FNH 471- Nutrition Across the Lifespan

HealthTip: Are You Dealing With Picky Eaters?

Commonly when children reach the age between 9 and 18 months, many display a disinterest in food. This is often seen as a problem by parents, when in fact, it is normal behavior! The child's likes and dislikes may change daily and appetite is often erratic and unpredictable. Parents need to remember that young children rarely starve themselves and pressuring children into eating when they are not interested may cause them to dislike specific foods. Toddlers who are 2 or 3 years old commonly get on parents nerves, will want to show independence, will need support in feeding, but will also need limits. Caregivers should provide a variety of food for the child to pick and choose from. Remember these points when dealing with your picky eaters and maybe your mealtimes will become a little more peaceful:

• It is the caregivers responsibility to control what food is offered,
  as well as when and where, while the child is responsible for whether a food is eaten and how much is eaten
• Children like foods less when they are pressured to eat them
• Parents shouldn't get too involved with the child's eating, they should respect the child's wishes within reasonable limits
• If little attention is paid to fussiness related to food, the behavior generally passes. If an issue is made of it, undesirable battles over food may be prolonged
• Using foods as rewards or comfort is not recommended because this may cause increased preferences for reward foods and decreased preferences for foods children are "required" to eat first (the opposite of what parents want to achieve)
• Involving children in food preparation may make them more willing to finish meals and try new things

Information Source:
UBC FNH 471- Nutrition Across The Lifespan

HealthTip: K2?

An altered version of marijuana is catching the attention of adolescents, medical experts, and authorities. The drug, often called K2, was developed over 10 years ago and is chemically similar to THC, the active ingredient in marijuana, but has a much stronger affect. It's commonly found in convenience stores, online, gas stations, and novelty shops. It wasn't originally intended for human use and those who do use it may not get the effect they expect. The American Association of Poison Control Centers have currently heard of approximately 2000 USA residents who have gotten sick after K2 use. Symptoms include high blood pressure, racing heart rate, anxiety, vomiting, and seizures. K2 has already been outlawed in many US states. According to poison control experts, the drug could pose serious health risks in users.

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/dangerous_drug_120210.html