Back to School, Back to Work - Breakfast

This post is part 1 of a 3 part series on back to back to school, back to work and healthy eating. 

Sadly,  summer is slowly fading away and the reality of back to school, back to work or back from vacation is starting to set in. The thought of having to make breakfast is probably the furthest thing from your mind.

During holidays, summer or vacation we often get out of routine of healthy eating and structured activity. Often we end up sleeping in late, skipping meals and eating  away from home more often. 

Below are several tips on how to get back into your daily, healthy routine and some ideas for delicious back to work, back to school breakfasts.

Breakfast is still the most important meal for the day.  Think of this as a kick start to your day.  Breakfast fuels not only the body but also the mind. It is very important for kids to be able to concentrate at school and to have the energy for after school activities. Breakfast is just as important for adults to concentrate on work instead of growling stomachs.   It is also very important for parents to eat breakfast with their kids. You will be a good role model and promote healthy habits for life!

There are a lot of excuse for why people don’t eat breakfast:

“I don’t have enough time in the morning.”

Here are some time saver ideas:

- Breakfast does not have to be fancy.  Planning out your breakfast the night before can save time.

- Set the table the night before        

- Have an area designated in your kitchen for breakfast items so you are not looking through all the cupboards.

“I’m not hungry in the morning.”

There are consequences to not eating breakfast:

- Those who skip breakfast often overeat during the rest of the day, and tend to over eat calories throughout the rest of the day.

- Eating breakfast can help manage weight and other health conditions.

- Trying small things first like fruit, yogurt or a glass of low fat milk.

 "Breakfast is boring.”

Make it delicious and something to look forward to:

- Yogurt, granola and fresh fruit

- Whole wheat English muffin with eggs

- Homemade whole grain muffin with fruit and a glass of low fat milk

- Whole grain cereal mixed with either yogurt or milk topped with fruit

- Scramble eggs in the microwave and put in a whole wheat tortilla with salsa

- High fibre cereal – try making a pot of hot oatmeal to last you a few days

- Spread peanut butter on a whole grain tortilla and roll up a banana or apple

- Homemade smoothies – fresh fruit, yogurt or low fat milk with some flax

Everyone is on the go with long hours at work and busy after school schedules. Often a sit down meal doesn't happen anymore.  Parents who are looking for a way to regain control of their family life can use breakfast as a time to be together!

Quick Breakfast Fruit Pita recipe

Banana Berry Wake-Up Shake recipe

Basic Microwave Eggs recipe

Egg-ritos recipe

Next week, Andrea will provide ideas for packing healthy and delicious lunches. 

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

Rock the Rails

August 23rd, 2012
5:00 pm to 10:00 pm 
Leduc Skateboard Park

Rock the Rails will host the ultimate battle of the bands competition and extreme skateboard, BMX and scooter competitions at the Leduc Skateboard Park today.

This year's event has great prizes, new sponsors, a slip n' slide, and graffiti art lessons by AJA Louden. Nine bands will battle for the title of "Best Band at Rock the Rails 2012".

For more information, visit the Rock the Rails website.

Facts on Fats

There are many different types of heart disease.  But the most common is when your blood vessels become blocked with plaque.  Plaque is a fat that is made up of cholesterol that sticks to your arteries and causes the blood flow to be blocked.

Here are some tips to help prevent heart disease

1.    Limit saturated fats

a.    These fats has shown to increase cholesterol levels

b.    Examples:

                                          i.    Fatty meats

1.    Choose lean cuts of meat

2.    Trim off visible fat

3.    Limit sausages, bacon, hot dogs, smokies, chicken wings

4.    Limit foods that are fried or deep fried – fries, chicken fingers, battered fish

                                        ii.    High fat milk products

1.    Choose low fat milk (skim or 1%)

2.    Choose low fat cheese ( less than 20% milk fat)

3.    Limit ice cream (even if low fat)

4.    Limit cream and gravies

                                       iii.    High fat foods

1.    Limit snack foods (cookies, chips and dip)

2.    Limit donuts, pies, cakes, danishes or high fat baking

2.    Limit Trans Fats

a.    These fats also have been shown to increase your cholesterol levels

                                          i.    Processed packaged foods

1.    Limit crackers, cookers, treats, packaged treats

2.    Limit fried, deep fried foods

3.    Choose non hydrogenated non saturated fat margarine

3.    Choose Healthy Fat

a.    These fats can lower cholesterol only when they are used solely over the trans fats and saturated fats

                                          i.    Choose plant oils like canola oil or olive oil

                                        ii.    Fish contain healthy fats and should be eaten at least twice a week

b.    Watch your portion of good fats:

                                          i.    Keep to no more than 2-3 tablespoons of oil/fat a day

                                        ii.    Portion size of healthy nuts is only ¼ cup (75 ml) a day

4.    Eat less cholesterol

a.    Your body does produce 80% of the cholesterol in your body; the other 20% comes from the types of fats in food. When looking at your whole diet, the most effective way to prevent heart disease are to limit saturated and trans fat found in high fat meat and milk products.

b.    Cholesterol is found in foods that come from animals only, for example, organ meats, dairy products, egg yolks and shellfish

                                          i.    For people with no health concerns, recommendations are to consume <300 mg/day of cholesterol. Eating an average of 1 egg/day (7 eggs/ week) has shown to be part of a healthy lifestyle

                                        ii.    For people with heart disease, diabetes or dyslipidemia recommendations are to consume <200 mg/day of cholesterol a day (including ≤2 egg yolks/week and occasional consumption of high cholesterol foods such as shrimp and organ meats)

The Leduc Beaumont Devon Primary Care Network offers a Heart Healthy Class that discusses all aspects of heart health including: blood pressure, cholesterol, label reading, exercise and smoking.  Please ask your doctor for a referral to the S.M.I.L.E. Healthcare program or call 780-986-6624 for more information.

Resources:

My Heart & Stroke Risk Assessment

Heart & Stroke Foundation

Dietitians of Canada Fact Sheet - Cholesterol

In response to recent media attention on eggs and cholesterol, The Diabetes, Obesity and Cardiovascular Network of Dietians of Canada recently released a news brief regarding the consumption of eggs. Please see the news brief below: Diabetes, Obesity and Cardiovasular Network of Dietitians of Canada. (2012). News Brief: Egg yolk consumption and carotid plaque, August 15, 2012."

Click each page to view larger:

Page 1

Page 2

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10 Travel Tips for People with Diabetes

Summer is here and that means summer holidays, camping and sometimes those surprise trips!  For people with diabetes, being prepared for holidays and trips and can reduce your stress and make sure you keep healthy when you get there.

1.      Visit your doctor of health care team several weeks before your holiday.  You will want to discuss and review your medications, meal timing, times zones and if there are any required vaccinations for that area.

2.      Purchase travel insurance and ensure it covers pre-existing health conditions such as diabetes.

3.      Be sure to take an updated copy of your prescriptions medications, including your insulin and consider getting a medic alert bracelet or necklace that indicates you have diabetes and your treatment plan.

4.      Pack  your medication, blood sugar meter and supplies in more than once place (in you’re your luggage and in your carry-on) to make sure you are covered in case your bag is misplaced for a few days or even lost.

5.       Test your blood sugar regularly.  This will help you know if your blood sugars are in the target range.

6.      Stick to your regular mealtime schedule including breakfast, lunch and dinner. Wherever you go, pack some snacks (apples, bananas or cheese and crackers) in case you are unable to eat at your next scheduled meal time. Make sure to also take quick-acting sugar such as juice or glucose tablets in case your blood sugar becomes too low.  Make sure someone in your group knows how to recognize signs of a low blood sugar and what to do.

7.      Pack an extra supply of insulin pen/syringes and an extra meter and log book.  Make sure to take a container for sharps disposal.

8.      Wear well worn, closed-toe shoes.  Inspect your feet daily and try to avoid walking barefoot.  Make sure you take care of any foot conditions prior to your holiday.

9.      If staying in a hotel/motel, reserve a room with a kitchenette so that you can prepare meals in your room. Bring a cooler if a kitchenette is not available, so that you can keep essentials in your room. Ask if a continental breakfast is included at the hotel/motel. Are there restaurants or grocery stores nearby?

10.  Stay hydrated and incorporate some activity during your trip, for example, daily stretches. Don’t forget to get out of your car and walk around every few hours.  Being on holidays and sight seeing is a good way to get your activity in and increase your steps!

For more information on travel tips for people with diabetes, please visit:Canadian Diabetes Association - travel

For information on eating away from home, please read:
Canadian Diabetes Association - Eating Away From Home

For more information on diabetes, please visit these websites:
Canadian Diabetes Association

     

Get outside and get moving!

Summer is here, the weather is beautiful. Slather on the sunscreen, pop on a hat, grab a bottle of water and get outside!

Corinne Cutler, Exercise Specialist at the Leduc Beaumont Devon Primary Care Network has provided a list of 25 ways you can increase your outdoor activity. Challenge your family and friends to see how many of these outdoor activities you can complete this summer:

1. Turn off the television and go for a family walk around the neighbourhood.
2. Take the dog for a walk each day.
3. Take a Frisbee and head out to the park for a picnic.
4. Dig into gardening! Plant a garden and get everyone to help out with their own special section.
5. Rake up the leaves and take turns jumping into the pile. 
6. See if the local museum or historical society has a brochure of historical walks in your neighbourhood or town. Go out and explore together.
7. Take the time to explore a local attraction on a road trip. 
8. Run through the sprinkler on a warm day.
9. Take a Frisbee, soccer ball, or baseball along on the road trip.
10. On a windy day, go to an open field and fly a kite. 
11. Make your weekly family social activity, active! Go to the park instead of the cinema. 
12. Plan "walk and talk" outings with your friends and their children. This is a great substitute for going for coffee.
13. Plan an active family vacation. Try hiking, camping, or swimming.
14. Get a bicycle carrier (and helmets for everyone) so the whole family can go for a ride together. 
15. Play catch at a local park.
16. Learn how to hacky sack.
17. Get some chalk and play hopscotch. 
18. Plan a family hike through a scenic park. 
19. Challenge your children to a basketball, volleyball, tennis, or baseball game. They'll love the idea of playing and competing against you. 
20. Explore different leash-free parks, even if you don't have a dog.
21. Go to the neighbourhood playground and help your children to climb and swing. 
22. Go bird watching. See how many birds you can spot.
23. Take a moonlight or flashlight walk in the evening. Go stargazing.
24. When your children are learning to ride a bicycle, put on your running shoes and run along side or hop on your own bike. Support them and teach them proper bicycle safety while running with them around the block. 
25. Allow your children to include friends when planning some physical activities. This will encourage their peers to be active as well.

Reference :  Healthy Alberta

Ask the Exercise Specialist

Our healthcare team members are asked a multitude of health-related questions on a daily basis. We have compiled some of the most asked questions and answer them here for the public. This post focuses on activity related questions, as answered by the LBD PCN Exercise Specialist, Corinne Cutler.

1. How much should I exercise to see health benefits?

You should do at least 150 minutes per week of moderate to vigorous aerobic activity (30 min 5 days per week) as well as two days of strength training activity. If 30 minutes is too much, you can do this in 10 minute intervals, three time a day, as well.

2. What type of exercise can I do around the home or neighborhood?

The most accessible and least expensive form of exercise is walking.  At home you can walk on the spot, climb stairs, do crunches, push ups and planks. Watch and participate with activity DVD’s and you can do strength exercises with a Theraband. Many people also have a treadmill, elliptical trainer or stationary bike.

3. I hate exercise.  How should I start or how can I motivate myself to start?

Try a lot of different activities, try a class or a few classes, many recreation centres offer drop in classes so that you can try them out. Walk or swim with a friend, even an increase of daily chores like housework, gardening or yard work can get you  motivated.

4. If I exercise every day, can I eat whatever I want?

No. It takes a lot of energy to burn calories, a lot more than most people think. There are 3500 calories in one pound of fat. Think about how long it would take to burn those 3500 calories for a one pound weight deficit.

5. Is it better to work-out every day for 1/2 hour or 3 times a week for an hour?

Three times a week for an hour would be 180 minutes per week so this would provide more health benefits.  It also depends on what activity you are doing and how hard you are working for that hour as compared to 30 minutes. 

6. How many steps do I need to walk per day to maintain my weight?

There are no set number of steps for weight maintenance or weight loss as everyone is  individual and there are so many factors that apply, for example, walking pace, person’s weight, metabolic rate, how hard a person is working and getting their heart rate up, the amount of effort it is taking to walk etc. 

It is best to log your daily steps for at least a month and figure out your average daily steps (baseline) then look at increasing this number by 5-10 % every 1-2 weeks. After doing this for 4-6 months think about increasing the pace.  Also, weight maintenance and weight loss are affected by food and what changes are being made with healthy eating. 

Corinne Cutler is an Exercise Specialist at the Leduc Beaumont Devon Primary Care Network and has been working with the Chronic Disease Management program at the PCN for nearly 3 years. 

Corinne specializes in activity counselling, diabetes education, motivational interviewing and leading group activity sessions.

Corinne has a Bachelor of Physical Education from the University of Alberta and has worked in the field of rehabilitation for 9 years. She is a Certified Exercise Physiologist (CSEP) and is a member of the Alberta Kinesiology Association (AKA).

Corinne is passionate about fitness and activity. She is a Certified Pilates Instructor (Peak Pilates), teaches Pilates classes in Edmonton and is currently training towards her black belt with Edmonton Mixed Martial Arts.

References:

Alberta Centre for Active Living
Canadian Society for Exercise Physiology
Participaction
Public Health Agency of Canada

Find a PCN Doctor website launched

In response to the growing need to connect patients to a family physician, nine Edmonton area Primary Care Networks have teamed up to develop the Find a PCN Family Doctor website and the mobile website. This website provides the public with an up-to-date and comprehensive list of all PCN member physicians in the Edmonton area who are accepting new patients.

As of the website launch on June 27, 2012, there are 119 Edmonton area PCN family physicians accepting new patients.

The user friendly website, http://www.edmontonareadocs.ca/, will be updated quarterly. PCN doctors can be searched by the Edmonton and area map, gender, location and language.

"PCNs have multidisciplinary teams who work collaboratively with family physicians to provide patient care within their own networks. This project has brought all nine Edmonton area PCNs together to work collaboratively to provide the public with an easy to use tool that will help them locate a family physician,” explained Doug Craig, General Manager of Edmonton Southside Primary Care Network.



Doug Craig, General Manager of Edmonton Soutside Primary Care Network and Dr. Davis, family physician member of the Edmonton North PCN, announcing the launch of the Find a PCN Doctor website at a media conference at MIra Health Centre. 

The nine Edmonton area Primary Care Networks behind this project are:

Alberta Heartland Primary Care Network
Edmonton Oliver Primary Care Network
Edmonton Southside Primary Care Network
Edmonton West Primary Care Network
Edmonton North Primary Care Network
Westview Primary Care Network
Leduc Beaumont Devon Primary Care Network
Sherwood Park - Strathcona County Primary Care Network
St. Albert & Sturgeon Primary Care Network

www.edmontonareadocs.ca