Health & Wellness

An apple a day: Healthy Holidays

trevor.kenney — Wed, 02 Dec 2009 15:22:05 -0700

‘Healthy holidays’ seems like a contradiction. But here are some simple ways to enjoy the holiday season with a healthy twist!

Keep your weight stable
Instead of focusing on weight loss during the holiday season, set yourself up for success by focusing on keeping your weight stable within a few pounds.

Veggies first!
Research shows that the first food we put on our plate is the largest serving size, so load up on vegetable dishes first.

Party on a full stomach
Tempting goodies are at all holiday celebrations – so don’t arrive hungry! ‘Spoil’ your appetite with a small meal or large snack before heading off to the celebration. Include some protein for better appetite control.

Plan ahead
Decide ahead of time what you will and will not eat. Having a plan helps you stick to better choices. Plan to include one of your favorite foods in a small portion. This will help you not feel deprived.

Drink wisely
Calorie laden beverages from eggnog to fruit punch are everywhere! Enjoy one glass of a higher calorie drink, and then choose lower calorie beverages for
the rest of the evening.

Keep your hands full
If both hands are full it creates a barrier to eating mindlessly – you have to put something down to eat! Holding a drink, plate, napkin or even a pen makes you have to consciously put something down to put food in your mouth.

Be active!
Physical activity helps boost your metabolism and is a great way to spend quality time with friends and family. Enjoy walks, tobogganing and skating. Any movement counts!

For individual nutrition appointments call the Health Centre (SU 020) at 403-329-2484. All sessions are $20 for students and University employees.

Diane Britton, On-Campus Registered Dietitian

Something fishy

trevor.kenney — Mon, 27 Jun 2011 14:37:37 -0600

Are you confused about whether or not to eat fish?

Eating fish regularly is part of a healthy diet. In fact, Canada’s Food Guide to Healthy Eating recommends at least two servings of fish per week.

Current research shows more benefits of fish consumption than drawbacks. However, it is now clear that consumption should consist mainly of fish lower in Methylmercury (MeHg) concentrations and higher in omega-3 concentrations (the healthy fats found in fish).

Best Bets

Fish that contain lower MeHg levels include mackerel, salmon, herring, sardines, oysters, shrimp, Pollock, catfish, scallops, tilapia, sole, arctic char, cod, “light” tuna (skipjack), yellow fin tuna, snapper and haddock.

Buyer Beware

Fish HIGHER in MeHg that should be avoided in large amounts include fish that live longer life spans and larger fish. Fresh or frozen tuna from albacore or blue fin, and other large fish such as shark, marlin and swordfish have higher concentrations of MeHg.

What’s the Beef about MeHg?

MeHg concentrations in the environment are rising. Once it is in the fish, upon consumption, humans will absorb about 95 per cent of MeHg. MeHg is a neurotoxin found in both salt and freshwater fish in varying amounts. It is water-soluble and is stored in the muscle of the fish; so eating low fat varieties does not reduce consumption of MeHg.

MeHg affects both human central and peripheral nervous systems and particularly affects the developing brain in a fetus and in young children. Toxic amounts may also cause damage to the cardiovascular system. Eating fish in moderation and the type of fish consumed are important elements in a healthy diet.

For an individual nutrition appointment call the Health Centre (SU 020) at
403-329-2484. Hour-long sessions are $40 for U of L students and employees. Diane Britton is the registered dietitian for the University of Lethbridge. This is her final column as she has accepted a position with Alberta Health Services.

This column first appeared in the Legend. To view the Legend in a flipbook format, follow this link.

Changes don't have to end with Challenge

trevor.kenney — Mon, 27 Jun 2011 14:18:59 -0600

The 7th Annual Bee Heart Smart Challenge has concluded for the year and what a successful year we had!

A total of 18 teams (consisting of 165 people plus a number of individual participants) took part and the competition was fierce. Although I tried to get my name on the top-10 stepper list, other, more ambitious steppers quickly bumped me.

Thanks to all who joined in the fun. Watch the Notice Board and the Wellness website (www.uleth.ca/hum/wellness) for challenge winners.

Thank you to all our motivators – Mike Mahon, Nancy Walker, Kevin McFadzen – and although Maureen Mahon was not an official Busy Bee champion, she kept me motivated throughout the challenge. What excellent role models we have here at the
U of L.

Now that we have been physically active for six weeks, how do we maintain the
momentum we’ve established and keep the motivation up for the rest of the year?

Here are some tips:

Track your own physical activity

Use a calendar in your phone, or on your fridge, to keep track of the number of minutes each day that you are active. Include short bursts of physical activity – even 10 minutes at a time is beneficial – as well as activities such as stretching and yoga. At the end of the month count the total number of days you were active and calculate your percentage of active days.

Compare yourself from month to month and ask yourself, “Was it a good one?” Or could you increase your physical activity level?

Even 10 minutes is fine

Don’t feel up to going to the gym, getting on the treadmill or going for a walk?
Try the 10-minute rule. Do an activity for only 10 minutes, and if after 10 minutes you still want to quit, do so. You might just surprise yourself and find you want to continue. Starting is often the hardest part.

Find a buddy

A friend, co-worker, family member or dog can act as a wonderful motivator. Get together to do something physical, even if it is only once per week. Chances are you will increase your activity level during the rest of the week to ensure you can keep up.

Remember to walk

We all have to walk somewhere every day. What we might not realize is that walking is easy on the body, and it burns calories and builds muscle – no fancy equipment required. People who track their progress and realize the benefits of walking are more likely to stay committed to their walking routine.

Challenge yourself

Enroll in a race, or try a different competitive or fun activity. Setting a competitive goal might be all the motivation you need to stay with your fitness plan.

In other Wellness news, Building Healthy Lifestyles will be offering a Festive Feasts Summer BBQ class on Friday, June 24 from 9 to 11:30 a.m. In the class, you will learn about how to make your own marinades, salads and spice mixes, all the while getting to sample some wonderful recipes. Call 403-388-6654 to register for this free workshop.

This story first appeared in the Legend. To view the Legend in a flipbook format, follow this link.

Fast food frenzy

trevor.kenney — Tue, 17 May 2011 14:34:30 -0600

If you’re eating fast food more than a couple times a month, boost your nutrition with these tips to beat the fast food frenzy.

Bank on Breakfast

No matter how little time you have in the morning, always eat breakfast. Even if it isn’t the ideal breakfast, it will help you avoid buying a fast food breakfast or mid-morning pastry. Grab-and-go ideas for a quick breakfast include: a homemade smoothie in a travel mug, an apple or banana, or packing a spoon with a yogurt to eat when you get to school or work.

Plan to Eat

Pack healthy foods the night before. Fresh, canned or dried fruit, veggie sticks, low fat cookies such as Fig Newtons, or low fat crackers such as Stoned Wheat Thins with a cheese string or yogurt, are quick and satisfying snacks. They’ll provide you with staying power compared to high-sugar snacks that leave you hungry and wanting more.

Skip the Fast Food – Choose Sandwiches

Subs and wraps (select whole grain) loaded with extra lettuce, tomatoes, green peppers, onions and cucumbers are a healthy choice. You can also add a lean protein, such as hummus, chicken, turkey, ham or roast beef, for better aofppetite control. Go easy on the mayo or special sauces to keep your calorie count down. Either purchased or homemade, these sandwiches are delicious and quick to eat.

Beat the Lunch Box Blues

Purchase different foods each time you shop to boost your lunch bag variety. Try different types of grains, protein choices, vegetables and fruit each week. Variety in a lunch packed from home keeps you from being tempted to purchase lunch items from a restaurant or vending machine. Variety is the spice of life!

For an individual nutrition appointment, call the Health Centre (SU020) at 403-329-2484. Hour sessions are $40 for U of L students and employees.

Diane Britton is the registered dietitian for the University of Lethbridge

For a look at the Legend in a flipbook format, follow this link.

Bee Heart Smart Chellnge in full swing

trevor.kenney — Tue, 17 May 2011 14:30:47 -0600

The 7th Annual Bee Heart Smart Challenge is on again, beginning May 1, the program runs through June 13.

The idea is to walk, run, swim, cycle or just be active. Just over a week old, this year’s challenge is already off to a great start. One of the twists this time around was the introduction of a Name Your Team contest. Following are some of the best names of the bunch: Anderson Walkers; Bookin’ It; Bookmobiles!; Dust Bunny Wranglers; Gong Show; Health Science Heelers; I Can Do Bad All By Myself; KYA; Mahon Tracker; Registrollers; The Wonderous Wellness Walkers; Victorious Secret presents the Markin Chix in Risky Business; Walker’s Walkers; WebGeeks.

The goal of the challenge is to promote an increase in activity and improve health through walking, running, swimming, cycling or other physical activity. Establishing a lifelong habit of physical activity doesn’t just happen automatically. Making movement a part of everyday life is an intentional act. Let’s make the conscious decision to be active everyday – but have fun while doing so!

How do you record your activity?

Walking/Running – Each step you take all day, every day counts. You can either record your distance or your steps. Prizes will be awarded for both.
Swimming – Each 50-metre lap you swim is counted.
Cycling – Cycling is measured either in time cycled or kilometres cycled. You can record one or the other. Again, prizes will be awarded for both.

Time spent performing another physical activity includes examples such as lifting weights, yoga, pilates or hiking, just to name a few.

You can enter your steps, laps, km or minutes weekly or daily on the Bee Heart Smart website (https://www.uleth.ca/hum/wellness/walking/).

If you haven’t entered yet, you can enter or join a team at any time during the challenge. Enter as a team or an individual – the Bee Heart Smart site is open now on the Wellness website and Notice Board.

The Anderson Walkers (Katharine Winter, Cindy Matheson and Joyce Eves) are the Early Bird winners for this year (registrants who entered prior to April 21).

We also have some Busy Bee Champions to help keep us motivated. Look for entries from President Mike Mahon (the Mahon Trackers), Vice-President Finance Nancy Walker (Walkers’ Walkers), and Kevin McFadzen (KYA) from Sport and Recreation Services (just try to beat his cycling minutes).

Also new to the challenge this year are weekly contests. They are as follows.

Week 2 (May 8-14) – Take the Stairs!
Week 3 (May 15-21) – Walk in the Great Outdoors, with presentations and walks led by the Helen Schuler Nature Centre
Week 4 (May 22-28) – Nutrition for Physical Activity
Week 5 (May 29 to June 4) – Fitness Funnies Contest
Week 6 (June 5-13) – Walk in to Work Out, Park and Walk

The U of L Bookstore, Sport and Recreation Services and AUPE donate prizes for the Bee Heart Smart Challenge. Thanks also to the U of L Wellness Committee.

Quick Facts about physical activity:

• A 30-minute walk burns about 150 calories. If you walked every day for six months, you’d burn off five pounds.

• Physical activity causes the body to use up glucose, thereby helping to keep blood sugar levels in a normal range. This explains why regular exercise is so critical, not only in preventing diabetes, but also in enhancing the health of people already living with the disorder.

• Regular physical activity helps control weight, reduces body fat, improves the body’s response to insulin and strengthens the heart, making it one of the best things you can do to support your health.

• With so much time being spent on the job, practicing healthy habits in the workplace has become just as vital to overall health and well-being as living well at home. In order to keep moving on the job, get up to walk and stretch every 20 minutes. Physical activity stimulates blood flow, relaxes muscles and reduces stress.

I hope to see you keeping your heart healthy this year…and having fun while doing so!

Suzanne McIntosh is the Wellness co-ordinator for the University of Lethbridge

For a look at the Legend in a flipbook format, follow this link.

Feed the snack monster

trevor.kenney — Thu, 14 Apr 2011 15:30:15 -0600

Do snack attacks hit you when you’re least prepared? If you skip breakfast and other meals or snacks throughout the day, eventually the munchies will catch up with you. Here are some healthy ideas for eating on the run that will help control the snack monster in each of us.

Portable Fruits

Fruit is a great snack or healthy addition to any meal or snack. Fresh, dried, frozen (pack in a small portable container) or canned (in its own juice or pear juice won’t have added sugar), fruit is always a positive choice. Ideas for good snacking fruits include apples, applesauce, blueberries, bananas, plums, Mandarin oranges, pears, peaches, dried apples or dried apricots.

Veggie Munch Packs

Packing at least one serving of vegetables (125 ml) to eat during the day adds a delicious crunch to any meal or snack. To pack in nutrition and fibre and help control your appetite, eat a variety of colors. Veggies such as carrots, broccoli, cauliflower, cucumbers, peppers and radishes all make quick, satisfying snacks.

Milk Your Snacks

Whether you choose dairy or soy – milk, cheese and yogurt pack a punch when it comes to nutrition and appetite control.

Protein Power

Adding protein to your snacks will help keep you alert and control the munchies. Lean meats that pack in the protein include ham, turkey, chicken, pastrami and roast beef. Add variety to your snacks by including hard-boiled eggs, hummus, tofu, tuna, salmon or 60 ml of nuts and seeds or nut butters.

Diane Britton is the registered dietitian at the University of Lethbridge. For an individual nutrition appointment, call the Health Centre (SU 020) at 403-329-2484. Hour sessions are $40 for U of L students and employees.

For a look at the Legend in a flipbook format, follow this link.

Lunching & learning

trevor.kenney — Thu, 14 Apr 2011 15:26:34 -0600

This month, I would like to highlight and recognize a group of individuals that works very hard here at the University. Susan Vanderaegen, Chris Groves, Joanne Gedrasik and Sharon Kanashiro are all caretakers from our Facilities department. They have faithfully attended most, if not all, of the Wellness Lunch and Learn sessions since 2009 (when I first started working here). Recently, they persuaded another caretaker, Ed Sandzewicz, to join them, saying, “Ed either comes along or he gets left behind!”

I have been very impressed with their dedication and interest in health and wellness issues and I wanted to highlight their reasons for attending the sessions and what they are getting out of them.

Reasons for attending

• “The Wellness Lunch and Learn sessions are interesting and informative. The opportunity to learn something new is appreciated. Sometimes the information or topic is something you know or knew at one time, but have forgotten, and the lunch and learn helps bring it into focus again.”

They also added that, “It’s also a nice break at the end of the work day,” as the majority of our caretakers are up and working to keep our campus clean before the rest of us are even awake.

What they like

• The group indicated that it enjoys the speakers and the variety of topics and that the sessions open their eyes to new ideas.

Positive lifestyle changes

• Having attended a number of sessions, they have been able to make some positive changes in their own lives. They are also passing on their knowledge and good habits to their families. Another benefit is that because they are attending or participating at work, they can be supportive to each other when maintaining or improving healthy habits.

These individuals have demonstrated that they care about their health and well-being and are interested in doing what they can to improve or maintain a balanced lifestyle. I would like to say thanks to Ed, Sharon, Joanne, Chris and Susan – we on the Wellness Committee are glad the information is getting out to you and hope that we can continue to support your interest and quest for that healthy life that we all desire.

If you haven’t been out to a Lunch and Learn session, chat for a few minutes with these regulars and you may be persuaded to attend one as well. The next Lunch and Learn is Wednesday, Apr. 13 at noon in Andy’s Place (AH100). Digesting the Nutrition Label is the topic with campus dietitian Diane Britton presenting on how to decipher those mysterious food labels.

It’s time to register for the 7th Annual Bee Heart Smart physical activity challenge. In 2010 we had 15 teams registered and 125 individual participants. Our goal for 2011 is to make it the biggest even to date. You don’t have to be the fastest runner or walker, and you don’t have to record the most steps to be a winner – participation alone may get you a prize!

The Challenge starts May 1 and runs through June 12 and you can enter as an individual or a team on the Bee Heart Smart website (www.uleth.ca/hum/wellness/walking/). Prizes this year will be awarded for early bird registration (before Apr. 15) and for best team name.

Suzanne McIntosh is the University’s wellness co-ordinator

For a look at the Legend in a flipbook format, follow this link.

An Apple A Day - Eat local, practically

trevor.kenney — Mon, 21 Mar 2011 11:26:40 -0600

Choosing foods that are grown close to home is a great commitment to our environment and our economy, but it does have its challenges during Canadian winters.

The Bull’s-eye Diet is a practical way to eat as much local food as you can, while supplementing with other foods as needed.

The Bull’s-eye model thinks of food sources as a dartboard. Each ‘ring’ of the dartboard represents a geographical region. The centre of the dartboard (or bull’s-eye) represents foods grown close to home and as you move farther away from the centre of the bull’s-eye, the foods are grown farther away from you.

The goal is to choose as many foods as you can that are grown as geographically as close to you as possible, then getting other items such as coffee, olive oil or spices from farther away.

What’s grown in Canada that you can choose?

Blueberries, apples: are grown all over Canada with BC, Ontario, Nova Scotia and Quebec growing the largest quantities.

Wheat: Saskatchewan and Alberta grow the largest quantity of wheat in the country.

Milk and alternatives: milk, yogurt and cheese are made right here in Canada, with Ontario and Quebec having the most dairy farms.

Meat and alternatives: beef, lamb, bison, venison, chickens, eggs and pluses – including lentils, chickpeas and dried peas and beans are all produced in Canada.

Freezing or canning vegetables and fruit while they are available in the summer is one way that helps you eat locally in the winter months.

For help making simple and effective changes in your nutrition plan, call the Health Centre at 403-329-2484 to book an individual nutrition consultation with Diane Britton. Initial sessions are $40 for university students and employees.

Diane Britton is the registered dietitian at the University of Lethbridge

For a look at the March issue of the Legend in a flipbook format, follow this link.

Maintaining a pain-free environment

trevor.kenney — Mon, 21 Mar 2011 11:21:24 -0600

One aspect of wellness is the ability to perform your duties in an ergonomic environment, free of pain. Unfortunately, there are occasions when we suffer injuries, some of which come as a result of repetitive activities related to our jobs.

Last month, RSI (Repetitive Strain Injuries) Awareness Day took place, bringing to light the musculoskeletal disorders (MSDs) that sometimes accompany work-related activity. It is a very serious matter that can severely limit productivity in the workplace. According to Statistics Canada, 2.3 million Canadian adults annually experience an MSD serious enough to limit their normal activities: and the majority of these injuries are caused by work-related activity. Issues such as tendonitis, tenosynovitis and carpal tunnel syndrome are some common examples of MSDs.

Common symptoms of MSDs include aches, pain, burning, numbness, swelling and loss of joint movement and strength in the affected area(s). These symptoms can progress into chronic disorders, after which no amount of physiotherapy or surgery can completely correct.

The good news is that the majority of MSDs are preventable. Contact the Wellness office (403-332-5217) for an ergonomic assessment, or to establish a Get Fit at Work - Stretch and Strengthen session for your team or department.

March is Nutrition Month, and in keeping with this theme, a number of nutrition Lunch and Learns have been scheduled for March and April. We are lucky to have Diane Britton, the
U of L’s registered dietitian, on hand to share her experience.

On Tuesday, Mar. 22, Eat Smart, is the title of the Lunch and Learn event. Bring your lunch and learn how a few small changes in food choices can improve your nutrition. Then, on Wednesday, Apr. 13, Digesting the Nutrition Label will be presented. Both events run over the lunch hour, noon to 1 p.m., in Andy’s Place (AH100).

Erin Pinder, a registered dietitian with Building Healthy Lifestyles, contributes to a monthly newsletter and her latest submission offers sound advice.

“We all know that we could make some changes to eat healthier,” says Pinder. “There are a few fundamental steps you can take to achieve this. Many people in North America rely heavily on pre-made, pre-packaged foods. We are often unaware of where our food actually comes from. Many children are very surprised to find out that our baby-cut carrots grow in the ground! This month, make a special effort to get in touch with nature and local food sources. Often, the closer the food is grown to your home, the fresher and more nutritious it is. If you have children, get them involved by taking them shopping for foods at your local farmer’s market, at grocery stores that supply local produce and meats, or by planting a garden this spring.”

Wellness Workshop
Stress Busters – Tuesday, Mar. 15 (Noon to 1:30 p.m., Andy’s Place AH100)
Join Lynne Hunter-Johnson in learning useful strategies for resilience while experiencing stress.

Suzanne McIntosh is the Wellness co-ordinator at the University of Lethbridge.
Contact her at suzanne.mcintosh@uleth.ca, wellness@uleth.ca
or 403-332-5217 for more information.

For a look at the March issue of the Legend in a flipbook format, follow this link.

An Apple A Day - Trouble with Trans Fats

trevor.kenney — Thu, 24 Feb 2011 16:14:50 -0700

Are you used to grabbing a muffin for a quick energy boost? How about munching on a donut to fill your stomach until you can get home to eat? You may be filling up on trans fats and increasing your bad cholesterol (LDL).

Trans fats increase our bad cholesterol (LDL), and decrease our good cholesterol (HDL), making them the worst kind of fat for your heart health. According to Health Canada, Canadians consume about 8.4 grams of trans fats daily. That’s bad news according to the World Health Organization and the National Academy of Sciences.

Trans fats are very useful in the fast-food industry because they are a very stable fat for repeated bouts of deep-frying. Trans fats are also found in processed or packaged foods because they increase product shelf life.

Their abundance in our food chain makes it almost impossible to consume no trans fats. The goal is to reduce trans fat consumption. Here are some tips to decrease your trans fat intake:

Eat less processed foods

Bake your own muffins using healthy oils such as olive, canola or sunflower oil.

Enjoy fresh rather than fried

Choose wraps, pitas, subs and sandwiches made with whole grain breads.

Limit fast food

Pack meals and snacks from home and avoid the inherent trans fats in most fast food products.

Smart snacking

If you want crackers, choose low fat crackers such as WASA bread, Ryvita crackers or Stone Wheat Thins. And keep nutritious snacks handy. Try eating nuts, seeds, fresh fruit, yogurt, homemade muffins, fig newtons, graham wafers and air-popped popcorn instead of doughnuts, cookies, chips, microwave popcorn or chocolate bars.

Diane Britton is the University’s on-campus registered dietitian

For an individual nutrition appointment, call the Health Centre (SU020) at
403-329-2484. Initial sessions are $40.

For a look at the February issue of the Legend in a flipbook format, follow this link.