One strange but harmless side-effect of taking antacids containing bismuth subsalicylate (e.g., Pepto-Bismol) is a blackened tongue. Smoking has been linked to premature aging, including speeding up rates of hair loss and the development of grey hair. Even healthy foods can be loaded with salt, so always read labels (e.g., 1 cup/250 mL of cottage cheese contains 800 mg of salt). The DASH diet – Dietary Approaches to Stop Hypertension – focuses on vegetables, fruits, whole grains, nuts, seeds, beans and low-fat dairy foods. To avoid injury during a workout, don’t arch your back, and avoid locking your knees and elbows. If you hold your drink in your dominant hand at a holiday party, it makes it harder to reach for food on impulse. The eight most common food allergens are eggs, fish, milk, peanuts, shellfish, soy, tree nuts and wheat. Exercising to strengthen your abdominal muscles helps tighten your tummy as well as support and protect your back. Sugary, heavily caffeinated energy drinks are more acidic than regular soda, and can potentially harm tooth enamel. Potato peels contain more fibre, iron, potassium and B vitamins than the flesh. Win at Weight Loss FAST FACTS C Photograph: iStock three Natural Sweeteners four Acetaminophen Side-effects five Healthy Holiday Gifts seven Winter Workout Tips WM Winter 2011 WM High lights X 10 WINTER 2011 Losing weight is one of the leading New Year’s resolutions. However, like so many of the promises made on January 1, good intentions regarding eating less and exercising more usually bite the dust before the month is out. If your goal is to achieve a healthy weight in 2012, try making these 10 easy adjustments to how and what you eat. • Eat breakfast – Eating within an hour of waking kick-starts your metabolism causing your body to start burning calories immediately and throughout the day. • Eat five small meals a day. Eating five mini- meals boosts your metabolism to burn more calories. It also helps manage your appetite. • Eat slowly – It takes your brain 20 minutes to register that your stomach is full. Eating slowly gives your brain time to recognize that you’re no longer hungry and thereby avoid overeating. • Eat proper portions – Learn to recognize healthy portion sizes (e.g., 3 oz./85 g of meat is the size of a deck of cards; 1 serving of fruits or veggies is the size of a tennis ball). • Eat whole foods – Whole fruits and vegetables stabilize blood sugar, plus their fibre content helps you feel full (e.g., eat an apple rather than drinking apple juice). • Eat protein with every meal – Eating lean protein like poultry, fish, eggs, tofu, cottage cheese or whey powder helps keep you feeling full. • Eat nuts – Small amounts of nuts (about 20) like almonds, walnuts or pecans contain protein and healthy fats. They’re also filling, making them a great snack. • Eat low-calorie foods – Choose healthy options in everyday foods to save on calories (e.g., 1% or skim milk, low-fat cheeses, broth-based soups). • Eat a homemade lunch – Fast foods are loaded with carbohydrates, fat and calories. Bring a healthy sandwich from home. • Eat less fat – Avoid eating high-fat foods, especially fast foods and highly processed foods like cakes, cookies and chips. The other critical component of winning at weight loss involves increasing physical activity. Try going for a brisk 15-minute walk every day, five days a week. The key to fat-burning is to get your heart rate up. Before you begin your weight loss journey, remember that you are not on a diet – you’re making a lifelong commitment to healthy eating. Be patient with yourself and have reasonable expectations. Weigh yourself only once a week. Weight loss of about one to two pounds a week is healthy, realistic and safe.
Transcript
One strange but harmless side-effect of taking antacids containing bismuth subsalicylate (e.g., Pepto-Bismol) is a blackened tongue.
Smoking has been linked to premature aging, including speeding up rates of hair loss and the development of grey hair.
Even healthy foods can be loaded with salt, so always read labels (e.g., 1 cup/250 mL of cottage cheese contains 800 mg of salt).
The DASH diet – Dietary Approaches to Stop Hypertension – focuses on vegetables, fruits, whole grains, nuts, seeds, beans and low-fat dairy foods.
To avoid injury during a workout, don’t arch your back, and avoid locking your knees and elbows.
If you hold your drink in your dominant hand at a holiday party, it makes it harder to reach for food on impulse.
The eight most common food allergens are eggs, fish, milk, peanuts, shellfish, soy, tree nuts and wheat.
Exercising to strengthen your abdominal muscles helps tighten your tummy as well as support and protect your back.
Sugary, heavily caffeinated energy drinks are more acidic than regular soda, and can potentially harm tooth enamel.
Potato peels contain more fibre, iron, potassium and B vitamins than the flesh.
Win at Weight Loss
FASTFACTS
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three Natural Sweeteners four Acetaminophen Side-effects
five Healthy Holiday Gifts seven Winter Workout Tips
WM Winter 2011
WMHigh lights
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10
WINTER 2011
Losing weight is one of the leading New Year’s resolutions. However, like so many of the promises made on January 1, good intentions regarding eating less and exercising more usually bite the dust before the month is out.
If your goal is to achieve a healthy weight in 2012, try making these 10 easy adjustments to how and what you eat.
• Eat breakfast – Eating within an hour of waking kick-starts your metabolism causing your body to start burning calories immediately and throughout the day.
• Eat five small meals a day. Eating five mini- meals boosts your metabolism to burn more calories. It also helps manage your appetite.
• Eat slowly – It takes your brain 20 minutes to register that your stomach is full. Eating slowly gives your brain time to recognize that you’re no longer hungry and thereby avoid overeating.
• Eat proper portions – Learn to recognize healthy portion sizes (e.g., 3 oz./85 g of meat is the size of a deck of cards; 1 serving of fruits or veggies is the size of a tennis ball).
• Eat whole foods – Whole fruits and vegetables stabilize blood sugar, plus their fibre content helps you feel full (e.g., eat an apple rather than drinking apple juice).
• Eat protein with every meal – Eating lean protein like poultry, fish, eggs, tofu, cottage cheese or whey powder helps keep you feeling full.
• Eat nuts – Small amounts of nuts (about 20) like almonds, walnuts or pecans contain protein and healthy fats. They’re also filling, making them a great snack.
• Eat low-calorie foods – Choose healthy options in everyday foods to save on calories (e.g., 1% or skim milk, low-fat cheeses, broth-based soups).
• Eat a homemade lunch – Fast foods are loaded with carbohydrates, fat and calories. Bring a healthy sandwich from home.
• Eat less fat – Avoid eating high-fat foods, especially fast foods and highly processed foods like cakes, cookies and chips.
The other critical component of winning at weight loss involves increasing physical activity. Try going for a brisk 15-minute walk every day, five days a week. The key to fat-burning is to get your heart rate up.
Before you begin your weight loss journey, remember that you are not on a diet – you’re making a lifelong commitment to healthy eating. Be patient with yourself and have reasonable expectations. Weigh yourself only once a week. Weight loss of about one to two pounds a week is healthy, realistic and safe.
Don’t be afraid to go out on a limb. It’s where all the fruit is.Shirley MacLaine (1934- ) Actress and author
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nutrition matters
Mexican turkey SoupServes 82 tsp. 10 mL vegetable oil 1½ c. 375 mL red onion, chopped 1 c. 250 mL bell pepper, chopped 4 4 garlic cloves, minced 2 Tbsp. 30 mL ground chili powder 1½ tsp. 7.5 mL dried oregano 1 tsp. 5 mL cumin 4 c. 1 L water 3 c. 750 mL low-sodium chicken broth 4 c. 1 L leftover shredded, cooked turkey breast12 oz. 341 mL can, kernel corn, drained ¼ c. 60 mL lime juice
c. 80 mL fresh cilantro ¼ tsp. 1.25 mL salt ½ c. 125 mL roasted unsalted pumpkin seeds ½ c. 125 mL green onions, thinly sliced ½ c. 125 mL feta cheese, crumbled
Heat oil in a large saucepan. Add onion and pepper; sauté until soft. Add garlic, stirring occasionally. Add chili powder, oregano and cumin; cook one minute, stirring constantly.
Stir in water and broth. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
Stir in turkey and corn. Cook for 2 minutes. Stir in cilantro and salt; cook 3 minutes.
Add lime juice at the end; stir to incorporate.
Ladle soup into bowls and top each with 1 Tbsp./15 mL pumpkin seeds, 1 Tbsp./15 mL green onions, and 1 Tbsp./15 mL cheese.
Adapted from: Cooking Light magazine, November 2010
WinterreciPe
CLet’s talk turkeyTurkey is a holiday tradition in Canada, but you don’t have to wait for a special occasion to serve this nutritious bird.
Turkey is naturally high in protein and low in both fat and cholesterol, making it a great substitute for red meat (see chart below). Turkey also provides selenium, vitamins B3 and B6, phosphorous, zinc and tryptophan – the amino acid that helps regulate sleep.
Whole turkey and turkey pieces (breasts, thighs and ground meat) allow for great meal creativity. Enjoy turkey in soups, stews, casseroles, stir-fries, curries, wraps or burgers. Add shredded turkey breast to enchiladas; enjoy breaded and baked turkey breasts topped with tomato sauce and low-fat cheese; add sautéed lean ground turkey to spaghetti sauce, lasagna or chili; or enjoy leftover turkey in our Mexican Turkey Soup (see recipe).
Meat3 oz./85 g portion
Calories Protein grams
Total Fat grams
Saturated Fat grams
Cholesterol milligrams
Turkey Breast 117 26 0.6 0.2 72
Turkey Thigh 140 23 5 1.5 65
Beef (top loin, steak) 174 24 7.8 3.0 59
Pork (top loin, chop) 167 23 7.8 2.7 62
Turkey, ground white meat (99% fat free)
98 20 1.5 0 45
Ground beef (80/20 mix) 230 22 15 5.7 77
eat a rainbow of Colours
Red Blue/Purple Green Orange/Yellowcranberries blackberries broccoli butternut squash
cherries blueberries green beans cornbeets plums cabbage carrots
Eating a rainbow of brightly coloured, nutrient-rich fruits and vegetables is perhaps the single best thing you can do to improve your diet.
Red fruits and vegetables often contain lycopene and anthocyanins, which may help reduce the risk of several types of cancer. Anthocyanins are powerful antioxidants that protect cells from damage and contribute to heart health.
Orange and red fruits and vegetables also frequently contain potassium, which may help protect against kidney stones, and may lower blood
pressure and counteract increased blood pressure from too much salt.
Blue and purple fruits and vegetables also get their colour from anthocyanins – powerful antioxidants that protect cells, help reduce the risk of cancer, stroke and disease, and improve memory function.
Green fruits and vegetables contain chlorophyll, lutein and indoles. These may help protect against cancer, birth defects and cataracts.
Orange/yellow fruits and vegetables often contain carotenoids, associated with healthy eyes, a reduced risk of cancer and heart disease, and improved immune system function. Citrus fruits like oranges are an excellent source of vitamin C and folate – a B vitamin that helps reduce the risk of birth defects.
The way I see it, if you want the rainbow, you gotta put up with the rain.Dolly Parton (1946-) Singer-songwriter and actress
Conventional Holiday Fare Healthier Holiday Fare
Beer, wine and highballs Light beer, wine spritzer, diet or sparkling soda for highball mixersWhite bread and dinner rolls Whole-wheat bread and dinner rollsButter Mustard, low-fat mayonnaise, cranberry sauce, chutneys or relishesBaron of beef, cold cuts Roasted turkey breast slices, grilled salmon, cooked shrimp, lean ham
Potato salad Low-fat mixed bean or lentil salad or low-fat coleslaw, and/or fresh green salad with low-fat vinaigrette dressing served on the side
Chips and dip Rice or whole-grain crackers and hummus
High-fat dips (e.g., spinach dip) Hummus, fresh salsa or low-fat dips made with low-fat sour cream, yogurt or low-fat mayonnaise
Nachos Fruit and vegetable trays with low-fat dips Cheese and cracker tray Low-fat cheeses (15% milk fat or less) served with grapesCake slices Small, two-bite morsels of sweet treats like brownies and cheesecake
nutrition matters
www.wellness-mat ters.ca 3
More than 70% of the grapes grown around the world are used for making wine; the rest are consumed fresh or dried. Table grapes are typically thin-skinned and seedless, while wine grapes have thicker skins and seeds, which help give wine its aroma and flavour. Green or white eating grapes have evolved from purple grapes and lack the anthocyanins or polyphenols responsible for their rich colour.
Much attention has been given to the antioxidant resveratrol, which is found in grape skins, wine and purple grape juice. Resveratrol plays a role in reducing the risk of blood clots, reducing LDL (bad) cholesterol, preventing damage to blood vessels and helping to maintain healthy blood pressure. Red wine is fermented with grape skin, which is why it contains more resveratrol than white wine. However, eating grapes or drinking grape juice can deliver the same health benefits without the alcohol.
At only 60 calories, one cup/ 250 mL of table grapes (red or white) contains small amounts of vitamins and minerals, 1 gram of fibre, no fat and virtually no sodium. Available year round, they’re a sweet and healthy addition to any brown bag lunch. For a light dessert, freeze seedless grapes, and then thaw them slightly before serving.
Goodness of Grapes
natural-source sweetenersNatural-source sweeteners, whether made from sugar cane or plants such as agave or maple, offer different nutritional benefits. As a general rule, the less the sugar source is processed, the more nutrients it will contain.
Blackstrap molasses contains a significant amount of nutrients, while Sucanat, turbinado sugar and evaporated cane juice contain only small amounts of vitamins and minerals. Honey is rich in antioxidants and contains a little calcium, iron, magnesium, phosphorous, potassium, zinc and B vitamins. Maple and agave nectar syrup also contain some nutrients. However, agave contains a whopping 90% fructose compared to 55% found in high-fructose corn syrup.
Stevia, an alternative natural-source sweetener derived from the leaves of a South
American plant, is 250 to 300 times sweeter than table sugar, allowing it to sweeten foods and beverages without providing added calories or carbohydrate.
Sweetness and calories among other sugar choices don’t vary significantly. Products derived from sugar cane supply about 30 calories for every 2 tsp. (10 mL). Agave nectar, brown rice syrup, honey and maple syrup provide 40 to 45 calories per 2 tsp. (10 mL) serving.
Regardless of the source, sugar is sugar and no single sweetener provides a significant amount of nutrients, so limit all sugar and sweet treats. A general recommendation is to allow children to have real sugar in moderation instead of artificial sweeteners. For food safety reasons, infants should not be given honey until at least 12 months of age.
fabulous festive FeastingIf you’re having a holiday party for family and friends, why not set the standard for a healthier celebration by filling the banquet table with more guilt-free foods? Lightening the calorie, carbohydrate and fat load while increasing the nutritional value of holiday season fare doesn’t mean the food has to be boring. All that’s required is a little thoughtful retooling of the menu.
A waist is a terrible thing to mind.Tom Wilson (1959- ) Actor, writer and comedian
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health matters
Acetaminophen (commonly sold as Tylenol) is one of Canada’s most widely used over-the-counter painkillers and fever reducers, and it is also a common ingredient in many cold and flu remedies. Since it is widely available, most people assume it’s harmless. However, like all medications, acetaminophen can produce harmful side-effects, especially when used incorrectly or abused.
While acetaminophen is safe for most people (when used correctly), it is known to increase liver enzyme levels, creating a potential for damage to the liver. In fact, acetaminophen
overdose (intentional or accidental) is a leading cause of serious (even fatal) liver damage. There is also evidence that long-term use of acetaminophen may damage liver function.
Use acetaminophen and all pain medications with care. Follow these safety tips:
Read the labels of all 1. OTC medications (especially cold and flu preparations) carefully to see if they contain acetaminophen. Take note of the amount of acetaminophen and calculate it into the recommended daily dosage for this drug.
Follow dosing instructions carefully and do 2. not exceed the recommended daily dosage. Read the label carefully as the dosage will vary according to the age and size of the person (e.g., 4,000 mg per day or eight extra-strength 500 mg pills for an average-sized adult). If you must use pain medicine, try to manage discomfort with the lowest possible dosage. If you regularly consume alcohol, or have 3. liver or kidney disease, talk to your doctor before taking acetaminophen.Pay close attention to dosing recommendations 4. for children. Overdose can occur quickly.
Acetaminophen side-effects
When an “Apple” isn’t Good for You
If you’re at a normal weight but your body shape is thicker around the middle (apple-shaped body type) it could be a sign that you’re carrying an unhealthy amount of visceral fat.
Excess body fat of any type increases your chances of developing serious illnesses, but visceral fat, which builds up inside your abdomen, is especially harmful.
Visceral fat can trigger an overproduction of stress hormones, disrupting the body’s metabolism, and it can also lead to a buildup of harmful fatty acids in the liver, heart and other organs, impairing their ability to function.
Even if you’re at a normal weight for your height, as little as one extra pound (.5 kg) of belly fat can be harmful. Measure your waist size at the navel to see if you are in the danger zone:
Men: waist over 35-40 in./ 89-102 cmWomen: waist over 32-35 in./81-89 cm
Note: Waist size danger zones differ among different ethnic groups. For detailed information, go to the Heart and Stroke Foundation of Canada website and input “healthy waists.”
If you have an “apple” shape, now’s the time to tackle that tummy!
Nature’s call is a perfectly normal bodily function, but when the urge comes with abnormal frequency and urgency, it can be a major problem. Overactive bladder is a condition where the large muscle in the bladder (detrusor) contracts more often than usual leading to a sudden and frequent need to urinate even when the bladder is virtually empty. In Canada, one in five adults over age 35 suffers from some degree of overactive bladder. Symptoms include:
Strong and sudden need to urinate•Need to urinate more than eight times in •24 hoursWaking up at least twice a night to urinate •Incontinence or involuntary loss of urine.•
Several factors can cause the problem, but only a thorough exam by a doctor will confirm the diagnosis. Basic treatment approaches include:
Kegel exercises (regular exercises of the pelvic •muscles) to help increase muscle strength.Bladder training – scheduling bathroom •breaks, and then slowly increasing the time between breaks. Electrical stimulation of the right muscle •group to help increase muscle strength.Limiting fluid intake.•Avoiding caffeine, carbonated drinks, alcohol •and spicy food.Maintaining a healthy weight to avoid extra •pressure on the bladder.In severe cases, medications or surgery may •be needed.
It’s very important to note that these symptoms are similar to those experienced with bladder infections and urinary stones. If you’re constantly on the run, see your doctor for a proper assessment to determine the cause and the appropriate treatment for the problem.
Overactive Bladder Blues
Character is much easier kept than recovered.Thomas Paine (1737-1809) Author, intellectual and radical propagandist
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holiday season wellness
If you’re wondering what to give someone who already has everything, why not give gifts that promote a healthy lifestyle? Here are some simple suggestions.
HeAltHY FOOdSDark chocolate (70% cocoa)Assortment of green or herbal teasUnsalted nuts or an assortment of dried fruitsFresh fruit basketHomemade soup mix in a jar (and instructions)Gift card to a health-food storeHigh-quality balsamic vinegar
COOkinG GAdGetSBlender or juicerReusable bento box with several small compartments to take lunch to workCrock pot (possibly with a favourite recipe or cookbook)Rice cookerVegetable steamerAir popcorn popperGarlic crusher, vegetable peeler
exerCiSe ideASPedometerResistance bands, exercise ball, Yoga mat, DVD or lessonsSoft furry gloves or hat for outside exercise in winterDance classesPass to an indoor rock-climbing facilitySession with a personal trainerPass to a local gym or recreation centre
OtHerSession with a nutritionistBath soaps or bubble bath, for relaxingPlanter box and seeds to grow organic herbsHealthy cooking lessonsCookbooks or healthy cooking magazine subscriptionsGift card for a massage or spa treatmentMP3 player or iPod so they can listen to music while they exercise
Tip: Create your own gift basket featuring the fixings for a special meal (e.g., assemble the foundation of an Italian dinner by combining organic whole-wheat pasta with a jar of Italian pasta sauce, Italian spice blend, a small block of parmesan cheese and a bottle of red Italian wine). Magnifico!
the Office Party: Be a Perfect 10Has “behave better next year” ever been your post-company-party New Year’s resolution? Office parties can be a fun way to make workplace connections and meet the bosses and mentors who will lead you to your future roles. But don’t let dim lights, loud music and an open bar impair your judgment. Remember, even when you’re at the company party, you’re still on the job. Here are 10 rules on how to be perfectly professional at the party:
Show up, and arrive on time.1. Let your colleagues know that you think enough of them to make an appearance, even if it has to be a brief one.Dress appropriately.2. Whether the party is in the lunchroom or at a bar, your clothes should reflect your career aspirations and be appropriate for the occasion. Don’t show up in something that’s barely there.Limit alcohol. 3. Stick to one or two drinks (if any) to reduce your chances of an unfortunate faux pas. A glass of soda water with lime will keep you looking festive. Know your limit.Greet the big boss4. (or bosses). Seek them out early and share a few words of conversation, especially if you’ve never met. But remember, they have a lot of people to talk to, so don’t monopolize them.Get to know new people.5. Take advantage of the opportunity to make connections outside your usual working circle.Converse respectfully.6. It’s great to be remembered for your friendly conversation, but not for flirtation, inappropriate behaviour, aggressiveness, complaining or insulting jokes.Don’t take chances with your guest.7. Check ahead of time to see if you can or should bring a date. Make sure your guest is as familiar as you are with office party etiquette.Plan your return.8. Before you leave for the party, know how you’re going to get home safely.Follow through.9. When you come back in the New Year, make good on any agreements you made while at the party.Resolve to be kind.10. If others at the event didn’t follow these rules, don’t contribute to gossip when you return to work. Getting swept into a negative rumour mill can eat away at the emotional benefits of your holiday break.
Fear less, hope more; eat less, chew more; whine less, breathe more; talk less, say more; hate less, love more; and all good things are yours. —Swedish proverb
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winter health matters
The biting cold of a Canadian winter can do a lot more than just nip at your nose, especially if you have asthma, rheumatoid arthritis or Raynaud’s disease.
Exercising in cold air can bring on wheezing and shortness of breath in people with asthma. Simple strategies for minimizing the risk include wearing a
scarf over the nose and mouth to help warm the air before it is breathed in and using prescribed asthma medications before going outside. Also, carry an emergency inhaler at all times.
Many people with rheumatoid arthritis experience extra pain and stiffness in their joints in winter. It’s believed that the changes in barometric pressure associated with cold weather may put extra pressure on the joints, leading to extra pain. To minimize the discomfort, dress in layers, keep your home and car well warmed, use an electric blanket, and exercise regularly to limber up stiff joints.
Cold can also be a problem for people with Raynaud’s disease – a condition where the sudden narrowing of blood vessels reduces blood flow to the fingers and toes, turning them white to blue. When the blood flow returns, the skin turns red and then becomes painful. To avoid symptoms, wear mittens (as opposed to gloves) and thermal socks to protect against cold and preserve heat.
Worse in Winter
For all its beauty, the holiday season is not without its darker side, including short days, crowded stores, exhaustion, loneliness, family tension and pressure to spend. These factors can have a depressing effect on anyone, but they pose a special risk for people who already suffer from depression. In fact, about 15% of Canadians report persistent feelings of sadness during the winter.
One way you can help ease winter sadness is by making a point of being especially kind to yourself during the holiday season.
Take time to enjoy the best parts of the •holidays. Go for a walk to see the lights, play in the snow, or meet up with friends. Being surrounded by beauty is uplifting.
Connect with others by volunteering or •getting involved in community events.Take control of your life by pre-planning •which events you will attend, what days you will shop, and how much you can spend.Go for a walk every day, and get plenty of sleep.•Avoid binging on unhealthy treats, and drink •lots of water.
Typical symptoms of depression include lack of energy, disrupted eating and sleeping patterns, an inability to concentrate, lethargy or fidgetiness, lack of hope, feelings of guilt and an inability to enjoy anything. Don’t let depression rob you of your enjoyment of life and don’t be embarrassed about asking for help. If sadness has been lingering much too long, see your doctor.
find Happiness during the Holidays
Alternative Medicine – Oil of OreganoHead to your nearest health-food store with a bad cold or sinus infection and you might be told to try oil of oregano – a herbal remedy straight out of the alternative medicine cabinet that some swear can conquer classic symptoms like a runny nose, headache and itchy eyes.
If you’re lucky, you’ll also be warned about the flavour. While the dried herb might make for a rich spaghetti sauce, oil of oregano, when dropped under the tongue, is as potent as turpentine and tastes just as terrible.
Oregano leaves contain several chemical compounds, including some that are said to have therapeutic effects. Carvacrol and thymol, for instance, have antimicrobial properties, while terpinenes are said to kill bacteria. Oil of oregano is also believed to have antifungal and antiparasitic properties. The plant, which is high in fibre, iron and vitamin K, also contains many phytonutrients that are said to act like antioxidants, preventing cell damage.
For all the anecdotal hoopla about its reported healing powers, solid scientific studies regarding the effectiveness of oil of oregano in the treatment of colds and sinus disorders are sorely lacking, plus too little is known about oil of oregano taken in medicinal amounts. Before self-medicating sinusitis or a cold with oil of oregano, talk to your doctor.
If we had no winter, the spring would not be so pleasant.Anne Bradstreet (1612-1672) Poet
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fitness matters
tips for a safe, Healthy Winter WorkoutDon’t let cold winter weather stop you from being active in winter. Fresh air, exercise and sunshine can still be enjoyed on cold days; it just requires a little extra preparation and awareness. Plus, there’s a bonus – you burn more calories when you exercise in the cold.
BeFOre YOu GO OutConsider wind chill.³³ Wind penetrates clothing, reducing the insulating layer of warm air around your body. Even moving quickly (e.g., skiing or running) can generate wind chill. For example, when the temperature is -12.2°C and the air is calm, skiing at 32 km/h creates a wind chill of -22.8°C. Consider exercising indoors if the temperature is below -17.8°C (0°F).Wear sunscreen and sunglasses.³³ Winter sun (especially if coupled with snow conditions) can lead to sunburn. Use SPF 30 sun protection on your skin and lips, and protect your eyes from sun and snow glare by wearing quality sunglasses.Dress in layers.³³ Wearing layers of clothing helps trap warm air around the body, plus it allows you to remove layers as needed when you get too hot. Underclothing should be made from synthetic fibre (e.g., polypropylene or polyester), which prevents moisture buildup by wicking sweat away from the skin, thereby keeping you drier (avoid cotton clothing as it holds moisture). One layer of clothing should be made from wool, which retains heat even when wet. If wool irritates, choose fleece or a synthetic pile. The top layer of your clothing should comprise a waterproof and wind-resistant jacket and pants. Clothing should be loose fitting as impinging on circulation can lead to frostbite.Cover all exposed areas.³³ Wear a warm hat and mittens. Note: Mittens provide less surface area for heat to escape because the fingers are in contact with each other.Wear the right footwear.³³ Appropriate footwear for your activity or sport is critical. Winter shoes should have good tread; removable cleats that strap onto the bottom of your boots can provide extra traction on ice and snow. Wool, Orlon or acrylic socks are preferable to cotton as they keep sweat away from the skin. Wool also retains heat should your feet become damp.Wear the appropriate safety gear. ³³ Always wear a CSA-approved helmet designed for your sport (e.g., skiing, skating, snowboarding or snowmobiling). If you’re out after dark (e.g., an evening run), wear reflective materials to ensure you’re seen.
WHile YOu’re OutWarm up.³³ Cold temperatures cause muscles to become tight and therefore more prone to injury. Do a thorough warm-up prior to your exercise.When running, begin by heading into the wind.³³
After you’ve worked up a sweat, you won’t get as chilled if you end your workout with the wind at your back.Notice the way you breathe. ³³ Cold air can cause chest discomfort or asthma symptoms. If breathing becomes difficult or your chest feels tight, head indoors.Stay hydrated.³³ Drinking water during winter exercise is important. You can become just as dehydrated in winter as in summer through sweating, breathing and increased urine production.Stay dry.³³ Dampness increases heat loss, so change your clothing when convenient. Putting extra clothing over wet clothes can help save some heat until you can change.
SAFetY tiPKnow the signs of frostbite and hypothermia.³³ Warning signs of frostbite include paleness, numbness or a stinging sensation on the face, fingers or toes. Go indoors immediately. Slowly warm the area without rubbing. Get emergency care if numbness persists. Symptoms of hypothermia include intense shivering, slurred speech, loss of co-ordination and fatigue. Get immediate emergency help. To prevent problems, warm your hands and feet every 20 to 30 minutes, and know when to head indoors.Don’t remove your clothing immediately upon returning indoors.³³ Allow your body time to adjust before removing your clothing layers. Post-exercise hypothermia can occur if your body loses its heating stores too quickly.
Wellness Matters is published quarterly by Canada Wide Media Limited. A French version (pause santé) is also available. Correspondence may be addressed to: CANADA WIDE MEDIA LIMITED, 4th Floor, 4180 Lougheed Highway, Burnaby, B.C., V5C 6A7.
fax: 604-541-1167 website: www.wellness-matters.ca e-mail [email protected] For administration and subscription inquiries, please contact Debbie Wood at 604-541-1164 or [email protected] Please send any comments, suggestions or topic ideas by e-mail to [email protected]
holiday health matters
Editor: Ann Collette
Art Director: Scott Laurie
Contributing Writers: Patricia Chuey Ann Collette Melissa Edwards Gail Johnson Julia Henrey Isabelle F. Jones Eve Lees
Advisory Board: Patricia Chuey, R.D.
Chris Cunningham, M.D., C.C.F.P,(EM), F.C.F.P. David McD. Vass, D.D.S.
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Holiday safety at HomeMuch as we love the holiday season, it can pose a number of special risks and safety concerns that aren’t apparent during the rest of the year. Here’s what to consider and how to prepare:
HAzArdS FOr PetS Tinsel, ribbon and electrical cords pose •potentially dangerous temptations for pets that love to chew, so be sure to keep them out of paw’s reach. Chocolate can be toxic (even fatal) for dogs •or cats, so keep chocolate boxes or bars away from nosy noses.
Antifreeze is fatal for pets. Keep antifreeze •properly secured and stored, and thoroughly clean any spills.
Fire HAzArdSLive trees pose a potential fire hazard, •especially when they start to dry out, which is why they must be watered daily and should be removed as soon as the needles start to fall. Holiday lights should be certified (• CSA, ULC or cUL), and should be checked thoroughly for frayed cords, loose connections or broken
bulbs. Also, don’t overload electrical circuits by stringing together too many sets of lights.Unattended candles left burning near •flammable decorations, curtains or near playing children or pets are another potential cause of house fires. Never leave candles unattended.
HAzArdS FOr CHildrenIf you have young children, or if young children will be visiting, avoid using decorations that are sharp, breakable or have small removable parts, or that look or smell like candy. Use child safety gates to block access to stairs and rooms that have not been child-proofed; cover electrical outlets; and keep cosmetics, perfume, medications and household chemicals secured and out of reach.
FOOd HAzArdSKitchen hygiene (clean hands, surfaces and utensils) is always important, but especially when you’re preparing a wide variety of foods for entertaining. Keep raw foods separate from cooked foods. When entertaining, keep cold foods cold (below 40°F/4°C) and hot foods hot (above 140°F/60°C), and never leave food on the table for more than two hours. Refrigerate leftovers in shallow containers and use them within a day or two. Tip: Ask your guests about any allergies to help minimize the risk of reactions.
stress of Family ConflictFor some, going home for the holidays is very stressful, especially in families where there are unresolved conflicts. Negative feelings such as anger, resentment and mistrust put a strain not only on the conflicted individuals but on the whole family, overshadowing what should be a joyous occasion with a cloud of unhappy anticipation of potential problems.
The holiday season is not the time to address conflicts. If you know you are going home for the holidays, try to resolve things before you go. Be the first to step up and ask to meet to discuss the problem and find a resolution. Try to go in to the meeting with patience and an open mind, and take time to listen carefully. Sometimes an apology and acceptance (from either or both sides) is all it takes to begin to help heal old wounds and start afresh.
Realistically, sometimes the nature of the person you’re in conflict with makes it impossible to discuss anything, in which case, you may wish to make a conscious decision to forgive the other person (whether you think they deserve it or not) and let go of lingering anger and resentment so you can feel happy. Tip: Family counsellors can be an invaluable resource when it comes to dealing with family conflicts. Don’t be afraid to consult a professional for helpful advice.
