Comfort Eating the Healthy Way

Our PCN Registered Dietitians share advice on Comfort Eating the Healthy Way:

We all cope with stress differently. Food is used by many people to relax and manage difficult emotions. If you find yourself relying on food to cope during this stressful time, here are 5 tips to keep you eating healthy.

1. Eat regular meals. This is so important for anyone who is having trouble maintaining a routine. Meals can really anchor your day. Start with breakfast, schedule in a lunch, and end your day with a wholesome evening meal. Along with helping establish some routine, regular meals can help manage your appetite and reduce cravings related to hunger. Eating regularly will help keep your blood sugar stable, maintain regular energy, and regulate your mood. For meal ideas check out these two websites for recipes: https://www.unlockfood.ca/en/Recipes.aspx and https://www.cookspiration.com/ 2. Include healthy snacks. Some people may find their appetite changes with stress. Snacks can help if you find your appetite has increased or decreased. If your appetite has increased, having a healthy snack between meals can help reduce hunger and cravings for sweets or highly processed foods. If your appetite is decreased and you are having trouble eating full meals, try to have a healthy snack rather than skipping the meal altogether. You can find a link to healthy snack ideas on this Alberta Health Services website: https://www.albertahealthservices.ca/nutrition/Page2914.aspx 3. Hydrate throughout the day. Staying hydrated can also improve our energy and alertness. Most adults need 9-12 cups of fluid throughout the day. Water and milk are the healthiest choices but all fluids count. Sometimes a cup of tea or hot coffee can help us relax. If you find a hot beverage does help you relax and you are using these drinks often, try to drink them with little to no sugar and switch to decaf if drinking more than 2-3 cups per day. 4. Eat mindfully. One of the easiest and most beneficial ways to practice mindful eating right now is to turn off any media while eating including tv and social media. While staying informed is beneficial, too much information can increase stress. Try to limit these distractions, particularly during meals and snacks. You can also try eating with friends and family that live with you at home. Try to eat at least one meal per day together at the kitchen table. If you are isolating or live alone, try virtual meals with friends and family. This is one time when using your phone, computer, or iPad during meals can be beneficial. Try having dinner with a friend or celebrate a special occasion with your family with a video platform such as FaceTime, WhatsApp, Skype or Zoom. There are many platforms to choose from. Try some of them out or ask people close to you what they use and ask them to teach you how to use it. 5. Reach out. Many people may be having trouble affording or accessing healthy food right now. If this is you, ask friends or family members to help. They may be able to offer you a meal or deliver groceries to you if you are self-isolating. Contact your local Food Bank if you are not able to access enough food. Local food organizations and Food Banks have recently received extra federal funding to meet the increased need during COVID-19. If you are needing help managing stress, anxiety or other mental health concerns during this time, please reach out. Alberta Health Services offers a free 24/7 Mental Health Help Line at 1-877-303-2642.

If you would like to to access the free services our our PCN Registered Dietitians, please ask your family doctor for a referral.

Protecting yourself from COVID-19 and PPE

April 7, 2020



Protecting yourself from COVID-19 while out in public: Should we be wearing Personal Protective Equipment (PPE)?



In this time of social isolation, we all want to do the right thing to protect ourselves and our loved ones from COVID-19.  We wash our hands many times a day, try not to touch our face, and frequently disinfect the high-trafficked areas and surfaces in our homes.  We only go out for groceries and errands when absolutely necessary and try to keep at least two metres away from other people while doing so. 



How to keep safe in public?

The flood of information can make it difficult to separate fact from fiction, and in the rapidly evolving situation we are in, rumors and misinformation can be dangerous.  It is important to obtain up to date public health recommendations from credible sources including Alberta Health, Public Health Agency of Canada, Centers for Disease Control (CDC) and Prevention, and the World Health Organization.  



FACE MASKS

We know that the COVID-19 virus is spread mainly from person-to-person through respiratory droplets produced when an infected person coughs, sneezes, or talks.  Therefore, if you are sick or showing symptoms of COVID-19 (cough, fever, sore throat, runny nose, or shortness of breath) you SHOULD wear a facemask when you are around other people.  This includes going to a store, riding in a vehicle with others, or entering a healthcare facility. 



Masks are most useful during prolonged, close interactions involving potentially sick people.  The CDC and Alberta Health are now recommending the use of non-medical cloth face covers for all asymptomatic people when going out in public when there is potential that you are unable to be more than 2 metres or 6 feet apart from others.  Because you can spread COVID-19 to others even if you do not feel sick, face coverings are a means of protecting others more than yourself.  They prevent your own respiratory droplets from contaminating other people and surfaces and may stop you from touching your nose and mouth.



If you choose to use a non-medical face mask:

·       You must wash your hands immediately before putting it on and taking it off, in addition to practicing good hand hygiene while wearing it

·       It should be non-gaping and fit well; avoid adjusting it while wearing

·       You should not share it with others

·       Avoid touching your face while wearing it

·       Change it as soon as it is damp or soiled as it may be contaminated

·       Carry a plastic bag for used masks and wash immediately in hot water and dry thoroughly on the highest temperature

Please refer to the CDC’s website (https://www.cdc.gov/coronavirus/2019-ncov/downloads/DIY-cloth-face-covering-instructions.pdf) for further information on cloth face coverings and a DIY tutorial on making your own.

As there is a critical shortage for PPE for frontline healthcare workers, it is important to leave surgical and N95 masks to protect those who are working hard to care for us all during this pandemic. 



GLOVES

With a shortage of hand sanitizer recently, many people are resorting to wearing disposable gloves while out shopping with the assumption that the gloves are acting as a barrier between you and the virus.  The CDC reports that wearing gloves can actually be problematic for protecting yourself against COVID-19. 



If you are like most people, you probably go about your regular shopping routine including checking your shopping list on your phone, touching the produce, pushing the cart, and making payment from your wallet.  You may even touch your face inadvertently.  Although your hands underneath the gloves are fine, everywhere else touched with a glove is contaminated.  A dirty glove may actually be worse than a dirty hand as it may, again, create a false sense of security.  Gloves only provide protection if they are taken off properly; otherwise you contaminate your hands when you remove them.  Touching objects with contaminated gloves (such as food products) simply spreads the contamination. 



Going without gloves forces us to be mindful, to be more careful about not touching our face and washing our hands as soon as we get home.  Keeping hand sanitizer, if available, in your purse, pocket, or vehicle will aid in protecting yourself until you are able to wash your hands with soap and water.  Using disinfecting wipes in your vehicle to wipe down your steering wheel and other high-touch areas such as your phone and keys will also help prevent further contamination. 



Use of gloves are recommended, however, when handling fluids from a close contact if they are infected with COVID-19.  If you choose to wear gloves, opt for disposable gloves and ensure they are thrown directly in the trash.  Wash your hands immediately after removal. 



BOTTOMLINE

Masks and gloves will not and cannot replace good hygiene. Continue to practice regular handwashing, disinfecting procedures, social distancing, and stay home when you are sick. 



For further information on keeping yourself safe from COVID-19, please refer to the following links:



https://www.cdc.gov/coronavirus/2019-ncov/index.html



https://www.alberta.ca/coronavirus-info-for-albertans.aspx



https://www.who.int/emergencies/diseases/novel-coronavirus-2019



https://www.canada.ca/en/public-health/services/diseases/coronavirus-disease-covid-19.html





Stay safe and be kind,



Michelle Williams, Nurse Practitioner
Leduc Beaumont Devon Primary Care Network
www.lbdpcn.com

Spring 2019 Workshops

For more information, please visit our website: www.lbdpcn.com

Heart Healthy

To register online: http://lbdpcn.com/Pages/Event-Details.aspx?EventID=33&EventSeriesID=70&

Easter Holiday Eating Tips

Maintaining healthy lifestyle choices can be extremely difficult, especially during the holiday season. Here are some times from our Registered Dietitians on how to keep on track.

Health Talks

Our PCN healthcare team brings you Health Talks - a series of health related sessions offered to you for FREE! No need to register, just show up to the session(s) you want to learn more about. Questions encouraged! See our website for descriptions of each session. 

It's almost time to GOGA!

Primary Care Networks (PCNs) would like to invite you to participate in our 4^th annual Get Out, Get Active (GOGA) Challenge. GOGA is a free six-week event running from April 24 to June 4, 2017 that is open to everyone, no matter your age, fitness level or ability. This year we are offering participants a “virtual health Challenge” and invite everyone to discover the benefits of physical activity in a brand-new way!  The 2017 GOGA Challenge will virtually demonstrate how physical activity has a positive impact on your body. We want to inspire everyone to learn and experience why physical activity is so important for their health and quality of life. AND, there are fantastic prizes to be won!

GOGA website

GOGA Facebook page

GOGA Twitter account

Join our LBD PCN GOGA team buy visiting the website, here.

February is Heart Month

February is Heart <3 Month! Learn how to keep your heart healthy: http://www.heartandstroke.ca/heart
The Leduc Beaumont Devon Primary Care Network has a number of health education classes to keep your heart healthy but one specific to this topic:

Join us at our next Heart Healthy classes: 

February 22, 1:00 pm - 3:30 pm
May 29, 4:00 - 6:30 pm

Leduc Cardiac Rehabilitation Program

Have you recently had a cardiac event? Is your doctor a member of our PCN? Ask for a referral to our Leduc Cardiac Rehabilitation Program.

For more information, talk to your PCN doctor or call our office at 780-986-6624.

February is Heart Month

Today, heart disease and stroke take one life every 7 minutes and 90% of Canadians have at least one risk factor. Heart Month is the Heart and Stroke Foundation's key opportunity to reach millions of Canadians in February and alert them to the risks of heart disease and stroke. Learn more about Heart Month at the Heart and Stroke Foundation website.

Use the Heart and Stroke Risk Assessment tool to find out if you are at risk.

The Leduc Beaumont Devon Primary Care Network supports healthy heart education by offering the Heart Healthy class:

How to keep lifestyle goals throughout this holiday season

Everywhere you look there are signs of holidays; snow, lights, decorations, Christmas trees all in preparation for the season.  Unfortunately holidays do pose challenges when it comes to watching our portions and choosing healthy options, given all the extra temptations and yummy goodies everywhere you turn. Just because it’s the holidays does not mean we can’t try to incorporate some healthy habits to keep us on track with our lifestyle and health goals.

Check out these two handouts called Healthy Holiday Eating and Eating Out the Healthy Way for some great tips!

These tips don’t just refer to the holiday season, any special occasion or time we are eating away from home still pose challenges to lifestyle goals and that these tips can also be used in those situations.

Andrea Shackel is a Registered Dietitian and Certified Diabetes Educator at the Leduc Beaumont Devon Primary Care Network.

World Heart Day

September 29th, 2014 is World Heart Day!

Each year we celebrate World Heart Day on September 29, to raise awareness about heart disease and stroke being the world’s leading cause of death.  This year’s theme is creating heart- healthy environments - the places where we live, work and play should not increase our risk of cardiovascular disease.  

You can help to raise awareness of World Heart Day by participating in heart-healthy activities in your home, workplace or community, and sharing that on Twitter and Instagram using the hashtags #heartchoices and #worldheartday.    

Go for a walk at lunch, cover half your plate with vegetables at dinner, use less salt while cooking, or do some deep breathing at your desk while at work…. Just remember to share your activities! We’d love to hear what you’re doing to create a heart-healthy environment.  Tweet us on Twitter @lbdpcn.  

If you would like more information on lifestyle changes you could make to have a healthier heart, the PCN offers a class called Heart Healthy.  Click here for more information.  Call today to register!

If you click this link, you will be lead to the heart and stroke risk assessment which helps you to find out what is putting you at risk for heart disease and stroke, and how you can take action to live a longer and fuller life.  

Happy World Heart Day!  

Cherie deBoer is the Chronic Disease Management Registered Nurse at the Leduc Beaumont Devon Primary Care Network.  

Back to School - Lunches

It’s that time of year again!  The hustle and bustle of finding school supplies and shopping for new school clothes!  The days of sleeping in, late breakfasts are slowly coming to an end and days of chaos and scrambling to get the kids out the door are upon us.

With a little bit of preparation and planning we can start this school year on the right foot especially when it comes to the dreaded packing lunches.

School aged children (grade 1 to high school) may eat more than 2,400 lunches in their lifetime. 

That's a lot of lunches!

Start by getting your lunch routine started before the children go back to school!

o  Make sure you have a supply of sandwich bags, food containers, thermos’s, reusable water bottles, lunch kits all in a designated area in the kitchen

o  Ask your children to come up with ideas that they might want to have for lunches

o  Sit down as a family and have them come up with the meal plan for lunches for the week.  This will help you to be able to create a grocery list to streamline your next grocery trip

Recruit some help

o   Children and youth are more likely to try new foods and eats whats in the lunch if they help prepare it

o   Involving children as early as possible in the meal preparation and planning to promote long term healthy eating and lifestyle skills

o   Make it fun – use food as a teaching tool for colours, texture and shapes and even where it comes from, textures

Make cooking a family affair

Get Organized

On the weekends or in the evenings try to prep some lunch items for the whole week

o    Have vegetables washed, cut and divided into bags/containers

o    Have fruit washed, cut and divided and laid out in an area where you can see – clear containers in the fridge

o    Have milk and water frozen.  This way you can use them as a freezer pack to keep foods cool till lunch time!

o    Pack the lunches the night before to alleviate the stress in the morning rush

o    For tips on keeping your lunches safe please refer to: Food Safety

 o    Have a visible calendar with the lunches so everyone knows whats on the menu and anyone in the family can start putting them together

o    Refer to our blog post on meal planning.

Think outside the sandwich!!

o    Lunches often get repetitive after a couple weeks or so especially if there is no plan in place. 

Creativity and planning can take out the stress and decrease the amount of protests. 

o    Children and Youth should be getting at least 3 out of the 4 food groups per meal

o    Check out websites, child friendly cookbooks, social media outlet: Pinterest, Facebook,Twitter, Instagram, etc.

Whole Grains	Fruits and Vegetables	Meat and Meat Alternatives	Milk and Milk Alternatives
Tortilla	Cut up vegetables	Egg/tuna	Milk
Pita	Cut up vegetables	Leftover chicken/pork/fish	Cheese
Mini bagel	Cut up fruit slices	Hard boiled egg/cream cheese	Yoghurt
Dinner roll	Fruit	Chili	Milk
Tortilla	Peppers/tomatoes/onions/salsa	Black beans/egg	Cheese
Crackers	Banana	Peanut butter or nut free pea butter	Yoghurt

Tips for healthy lunches

Cook Healthy

Recipes and an app: http://www.cookspiration.com/

www.dietitians.ca

Be careful of impostors

o    Prepackaged lunch items (snack packs) are often low in fibre, low in fruits and vegetables, high salt, highly processed meats and expensive

o    Teaching your children how to pack a healthy lunch, involving them in the process and being a good role model are great ways to incorporate healthy eating as a whole family

o    Avoid sending “treats” –

·      Try making their day with a note, colourful napkins, stickers, food cut into special shapes

·      Treats do not fall within Canada’s food guide and therefore replaces other important food groups required for healthy development and energy growing children need

Don’t forget about hydration

o    Normal Physical Activity Guidelines for children and youth are 60 minutes of moderate to vigorous activity a day.  Water and white milk are adequate to maintain proper hydration.

§  Limit 100% unsweetened fruit juice to no more that ½ cup a day (avoid fruit beverages, punches, cocktails).

§  Sports drinks may be required if your children are engaged in competitive training over and beyond the 60 minutes physical activity guidelines.

§   For more information on why to limit juice and other age appropriate beverages please refer to Sugary Drink Sense

Following these tips and getting a jump on the school routine early, the 2,400 dreaded lunches will be one less thing to worry about and off your list!

Andrea Shackel is a Registered Dietitian at the Leduc Beaumont Devon Primary Care Network. 

March newsletter

Our March 2014 Patient Newsletter is now available on our website. Included in this edition is information on:

• Prescription to Get Active regional launch and see pictures from the event;
• Expanded nutritional counselling services at our PCN;
• Heart Healthy classes open up the to public - how to register;
• Leduc Lifestyle Medical Clinic (formerly Leduc Obesity Clinic);
• Leduc Mental Health;
• Get Out, Get Active activity challenge - how to get involved.

Please sign up to receive future editions right in your inbox.

March 2014 Patient Newsletter

Do as I do; not just as I say.

The Leduc Beaumont Devon Primary Care Network has a team of healthcare professionals that help people living with various chronic conditions such as diabetes, pre-diabetes, high blood pressure, high cholesterol, obesity and other nutritional concerns. A smoking cessation program is also offered. Our team, which includes registered nurses, a registered psychologist and registered pharmacist, registered dietitians and an exercise specialist, works with patients through the S.M.I.L.E. Healthcare Program to help them learn strategies to improve their ability to manage their health.

S.M.I.L.E. - Self Manage to Improve your Life Everyday

The S.M.I.L.E. Healthcare team provides education and counselling to patients everyday, but do you ever wonder if they practice what they preach?

Your S.M.I.L.E. team was asked, “What is one thing you do every day that keeps your living healthy and staying active?”  Here are their answers.

Exercise Specialist: Corinne Cutler

"I do martial arts training three times per week.  Not only is it a great physical workout, the stress relief is unbeatable.  I find hitting and kicking the pads repetitively a great way to let off some steam, as my partners in training sessions can attest to!!  I also do Yoga classes twice a week to maintain my flexibility and Pilates as much as possible in my home studio, to keep my core strong."

Registered Pharmacist: Nandini Desai
"I am trying to walk up the stairs when I arrive at work each morning to help start my day off, rather than taking the elevator."





Registered Dietitian: Sally Ho
"I’ve been trying to focus on increasing my insoluble fibre intake lately, and would try to have whole grain bread at breakfast and brown rice/whole wheat pasta at lunch or dinner – aiming for whole grains/high fibre grains for 2 out of my 3 meals per day."

Registered Dietitian: Ginette Markham
"I play with my kids every day. We enjoy tobogganing, skating, dancing or a good ol’ game of mini-stick hockey in the basement (this is usually a daily ritual, and my son even lets me win sometimes!) It’s a great way to bond with my family, provide some laughs and increase my physical activity."

Registered Psychologist: Sheila Gothjelpsen
"I use deep breathing, meditation, visualization and/or self-hypnosis almost every single day to manage tension and stress.  This may even include just reminding myself to take a few slow deep cleansing breaths while driving to manage any escalating road rage (Arg!) or even using visualization (e.g. a calming scene) to slow down troublesome thoughts while trying to fall asleep at night."

Registered Nurses: Christina Vesty
"I’ve changed my thinking about why I go to the gym.   Instead of thinking how it might help my weight only, I really think how it helps my heart, my lungs and my bones and how I become a stronger person."

Registered Nurses: Cheri deBoer
"My friends and I have formed a Tupperware Dinner club.  At our individual homes, we cook a meal one night, then package the leftovers in Tupperware to give to each other the next day.  It helps to take the pressure off from cooking a different dinner each night, increases the variety in my diet, and gets rid of the leftovers quicker!"

Administrative Assistant: Penny Garton
"I try to eat breakfast every day (I'm not perfect with this but working on it) and I get up from my desk every hour and do a quick stretch."

Executive Director: Len Frank
"I run 3-4 times per week.  Running is a stress release valve for me – the monotony allows me to think about life without any distractions. If I don’t feel like running – I force myself to just get out there and tell myself that even 5 or 10 minutes of running (or even walking) is better than nothing.  Often times my longest runs start out with me “not feeling up to it” but once I get going I just keep going."

Top 10 Healthy Holiday Habits

The holidays are coming and with it are many health challenges. Here are 10 tips on maintaining your healthy lifestyle.

Click each page to view larger.

March is Nutrition Month - favourite tips and tricks

Best Food Forward:
Plan Shop Cook Enjoy!

Healthy eating begins at the grocery store. It’s where most consumers purchase much of their food. Yet this is also where they are faced with a multitude of choices. This year’s Nutrition Month Campaign – Best Food Forward: Plan Shop Cook Enjoy! – is dedicated to serving up practical advice on navigating the grocery store from dietitians, the food and
nutrition experts.

Throughout the month, we have been tweeting our favourite tips and tricks, as provided by the Dietitians of Canada:

- Fill your cart with the healthiest choices! Plan healthy meals and snacks before you head to the store. 
- A pantry worth raiding! 5 foods to stock: low-sodium canned tomatoes, salmon & legumes, whole grains & dried fruit.
- Feeding a family with different needs? A meal plan will save you time at the grocery store!
- Find nutrient-rich choices in every aisle with this cool virtual grocery store tour: http://ow.ly/eqDjf
- Save $ on groceries. Check flyers, clip coupons, compare prices & bring a calculator: http://ow.ly/e2l3V
- Grocery cart makeover! Put more vegetables & fruit in your cart & few, if any, packaged snacks or treats.
- Shop healthy! Use the % DV* on food labels to compare foods and make wise choices: http://ow.ly/e4GJW
- Save time in the kitchen with health convenience foods like pre-cut veggies. More time savers: http://ow.ly/e194p

Please visit the Dietitians of Canada website for nutritious and useful advice on how to Plan Shop Cook Enjoy!

*DV - Daily Value

50 Day Healthy You Challenge

The staff at the LBD PCN are walking the talk and are participating in a 50 Day Healthy You Challenge!


This challenge expands on those habits we gained (and hopefully retained!) from our 50 Day Activity Challenge that we participated in last spring and then takes it to the next level. To qualify for this challenge, each staff member must participate in moderate to brisk, structured activity at least 30 minutes a day for 50 days. This can include anything from swimming, weights, cardio, etc. for 30 continuous minutes. Yes, walking around the neighbourhood for 30 minutes counts! NO, grocery shopping for 30 minutes does not count! Vacuuming or dusting does not count. This must be a planned physical activity above and beyond your regular, daily activity.

Staff must ALSO select one specific food related challenge to accomplish each day. For example:

• Eliminate coffee for the entire 50 days
• No take-out food for the entire 50 days
• Drink 32 ounces of water each day
• Eat X number of fruits/vegetables a day (7-10 is recommended)
• Eat breakfast everyday within 2 hours of waking

These were just suggestions. Each staff member choose their own goal and it had to be something more specific than “lose weight.” Our LBD PCN Dietitian offered advise to each staff member who needed some help deciding on an appropriate and realistic goal for themselves. Here are some of the food challenges our staff selected:

• Eliminate pop/soda
• Eliminate popcorn/chips/nachos
• Eat breakfast within 2 hours of walking
• Add an additional 2 servings of vegetables each day
• At least 7 servings of fruits/vegetables a day

This challenge is run on the honour system; our staff is keeping track of their own activity/food challenge with stickers on a poster in the lunchroom for everyone to see.

This was our sticker board from our challenge last spring. Everyone loved the stickers!

Within the 50 day period, each staff member may miss up to 8 DAYS and still qualify to win the challenge. When someone missed a day of 30 minutes of the activity OR food challenge, they had to place an X on the board. To be clear, BOTH the activity and food challenge must be met each day in order to receive a sticker. If a staff member misses more than 8 days within the 50 day challenge, they are disqualified.

To provide a extra bit of motivation, besides the obvious health benefits of this challenge, each staff member paid an entry fee is $20 and the winner of the challenge will win it ALL! We have 15 staff members participating which gives us a pot of $300! At the end of the 50 days, all participants who qualify will have their name entered into a draw and one name will be pulled at random. That person will win the entry fees!

Our LBD PCN staff started the 50 Day Healthy You Challenge on January 21st and it will finish on March 11th.

This is a great workplace challenge and we encourage you to challenge your own coworkers to a 50 Day Challenge as well. What a great way to keep some of those New Year's Resolutions going and it is a great way to start a healthy habit that each person can build on after the challenge is over.

Healthy Eating for Diabetes: Myths and Facts

1. People with diabetes should only eat a special “Diabetes Diet”. Myth or Fact?

Myth - For people with diabetes, healthy eating is no different than healthy eating for anyone else.  We do know that when we make healthy food choices (watching portion sizes, eating fruits and vegetables, limiting high fat and high added sugar foods) we can better manage diabetes.  We also know that engaging in an overall healthy lifestyle behaviour including physical activity, not smoking, limiting alcohol and managing stress also play a very important role in managing diabetes.

2. People with diabetes should not eat carbohydrates. Myth or Fact?

Myth- Carbohydrates are the main source of energy in food, providing us with many important nutrients to stay healthy.  People often think of carbohydrates as just bread or potatoes however, carbohydrates are found in all the food groups; milk, yogurt, fruit, vegetables, cereals, breads, rice, pasta, beans and lentils, which are all part of a balanced diet.  Because carbohydrates have the biggest effect on blood sugars, it is important to spread them out over the day and to be mindful of your portion sizes.

3. People with diabetes should not eat bananas or grapes. Myth or Fact?

Myth - Any foods in moderation can be part of a well-balanced diet.  Fruits and vegetables are a very important part of healthy eating and should not be eliminated.  Keep in mind that often once we hear “diabetes” we feel that we need to change everything in our diet.  However, while you may be motivated to make many changes all at once, we recommend starting with small changes to your lifestyle to result in big change in your health over time.


Please refer to these interactive web series on Small Changes for Healthy Living:

Healthy Living Series

Dietitians of Canada


Andrea Lewis is a Registered Dietitian and Certified Diabetes Educator with the Leduc Beaumont Devon Primary Care Network.

How important is regular physical activity to your health?

So many of us associate regular and structured physical activity and/or exercise with weight loss.  Why is this?  For so long now society has placed images into our brains by way of media.  “Workout to lose weight!”, “Lose weight in 21 days with this workout!”, “In just 10 days you can have abs of steel through this workout!” We have heard it all. 

The truth is, the focus of exercise or increased physical activity should be on the health benefits and living longer, better quality lives.  Not only is there strong evidence that regular physical activity can help to manage most chronic conditions such as diabetes, hypertension, heart disease,  high cholesterol, high blood pressure  and some cancers,  but it can also help prevent them as well. 

“People who are active and fit, live longer, healthier lives”       ~ Dr. Robert Sallis 

The time has come to change the focus on the importance of increasing our daily physical activity.  Let’s start with changing the idea of “if I work out more or walk more often I will lose weight.”  Instead, think “if I walk regularly at a brisk pace for 30 minutes, gradually working up to 5 days per week, then my heart will work more efficiently, my energy level will improve and I will start to feel better overall.”

Of course starting off with what you are able to tolerate is important. If walking for 5 or 10 minutes is your limit now, start there and set monthly goals to increase gradually over time.

When it comes to health, activity level is vital.  Yes, it would be a bonus if some weight loss was to occur, but let’s remember that these health benefits, just to name a few, will happen overtime with regular and consistent activity, regardless of weight loss:

- Improved circulation
- Improved cardiovascular fitness
- Increased insulin sensitivity
- Increased HDL (good cholesterol)
- Increased energy level
- Improved quality of life
- Reduced stress and anxiety
- Reduced blood pressure
- Reduced risk of chronic conditions
- Decreased cognitive decline

Just like prescribed medicine, physical activity should be thought of as a prescription to take in order to be effective.

Corinne Cutler BPE, CSEP 

Certified Exercise Physiologist

Leduc Beaumont Devon Primary Care Network