Spring is just around the corner, and the timing is perfect to start adding more colours into your diet. Leafy green vegetables contain many important macro and micronutrients. In 1 cup of broccoli or kale, there is actually 3 grams of protein! Try adding vegetables such as spinach, kale, Brussels sprouts, and cabbage to your salad. These vegetables will not only add flavour and a richer colour to your meal, but also drastically increase the amount of vitamins A, C, and K, which help with immune function and vision, decrease cholesterol, and assist in synthesis of protein and the binding of calcium for bone health.
Community News
Community Profile: Core Mental Health
At Core Mental Health Support & Education, our focus is on anxiety and depression, as these are the most common mental health issues facing Canadians today. We provide one-on-one and group peer support, as well as education programs for individuals, families, and organizations. Our mission is to support, educate, and encourage Manitobans of all ages to optimize their mental health and well-being; positively impacting employment, education, and relationships in the home and community. We ensure that all individuals who are suffering from mental health concerns will receive timely and effective support in a safe, non-judgmental, and compassionate environment.
Rethink Your Drink
Just because it isn’t soda doesn’t mean it’s not packed full of sugar! These drinks aren’t as healthy as they seem: 1. Fruit Juice – If you’re trying to cut your sugar intake, try adding pieces of fruit into your water for a subtle flavour instead of drinking fruit juice. 2. Energy Drinks – An 8-ounce serving can run you more than 25 grams of sugar. If you need a boost, stick to coffee with a natural sweetener. 3. Tonic Water – Twelve ounces of tonic water adds a whopping 32 grams of sugar to your glass (that’s eight teaspoons). Try soda water instead!
Oils to Improve Athletic Performance
Whatever sport you participate in, trainers recommend using different essential oils, both pre- and post-workout. Before any workout or therapy, use a muscle rub, and then reapply post-workout. A hand massage with essential oil before or after an event can help relieve tension. Pre-workout, some runners like to use peppermint essential oil to clear their airways. Apply four to five drops to the chest five minutes before exercise or an event. Post-workout, place four drops of lemon into 16 ounces of water and drink, then apply lemongrass oil to calves. Also, try Siberian fir, wintergreen, and frankincense essential oils during post-workout for muscle tension.
The Eyes and Ears Connection
As we age, we’re more susceptible to hearing loss and vision changes. According to the Canadian National Institute for the Blind (CNIB), you’re at greater risk of social isolation and reduced community participation if you have vision loss. The same goes for hearing loss. Having both a vision and a hearing problem can affect your ability to lip-read, which is detrimental to communicating with co-workers, family, and friends. A decreased ability to socialize is linked to a greater risk of dementia. However, Statistics Canada reports that 90 percent of people with hearing loss can improve communication with a properly fitting hearing aid, counselling, or environmental changes.
Tips for a Teething Puppy
Puppies are adorable, but teething can be a difficult time for both him and your family. Introducing your puppy to age-appropriate dog chew toys early can save your precious household items. Chew toys designed for puppies are a little smaller and softer than the adult toys are, because puppy teeth are more prone to fracture. Ensure your new dog is getting a properly balanced diet, including vitamins and minerals such as calcium, so that his new adult teeth can develop normally. Having two teeth crowded into a space meant for one can cause discomfort and possibly initiate some destructive tendencies in your pup.
Clean Eating: Turmeric Hamburgers
1 lb. of organic grass-fed ground beef, 1 egg, ½ cup of oatmeal or bread crumbs, 1 Tbsp. cracked black pepper, 1 Tbsp. turmeric, 1 Tbsp. Worcestershire sauce, 1 Tbsp. organic BBQ sauce, 1 chopped onion, 1 minced head of garlic. Mix together lightly. Form patties. Brush lightly with oil. Grill on low/med heat, 5 min. per side.
Daily Routine Important for Seniors
People are afraid of the unknown. If an older adult is losing control over their physical abilities, independence, or cognitive abilities, their world gets filled with more and more unknowns. Establishing routine is extremely important for seniors. A daily routine offers a level of stability that individuals often enjoy, as it allows them to settle into a schedule that they understand. Doing the same basic activities like eating, dressing, and bathing at the same time every day is known to improve sleep quality. A predictable routine also helps to reduce stress and anxiety.
Have You Tried Kefir?
Kefir is a unique cultured dairy product and one of the most probiotic-rich foods on the planet. Drinking Kefir has incredible medicinal benefits for your digestion and gut health. It’s tart and refreshing flavor is similar to a drinking-style yogurt, but it contains beneficial yeast as well as friendly probiotic bacteria found in yogurt. The naturally occurring bacteria and yeast in combine symbiotically to give superior health benefits when consumed regularly. It is loaded with valuable vitamins and minerals and contains easily digestible complete proteins. Drink up for benefits to your immune system and your bowels (see you later, IBS symptoms!)
On The Menu
There’s no question that our diet affects how we function physically, mentally, and emotionally. Planning meals amid a myriad of options can be a daunting task but it doesn’t have to be. Often, popular diets are unnecessarily restrictive and demand an all or nothing approach, making lasting change difficult to maintain. Instead of quitting all unhealthy dietary habits at once, work at replacing one unhealthy choice per week with a healthy one. Need a coach? Naturopaths, dietitians, and nutritionists are great partners to help you identify best choices and stay the course to the healthiest version of you possible.
Book Club:
Weight Loss for People Who Feel Too Much: A 4-Step, 8-Week Plan to Finally Lose the Weight, Manage Emotional Eating, and Find Your Fabulous Self, by Colette Baron-Reid. This 4-step, 8-week program will show you how to finally let go of what’s weighing you down, physically and emotionally. You will learn how to: – Reverse empathy overload and establish healthy boundaries. – Avoid the “noisy” trigger foods that lead to autopilot eating. – Deal with challenging situations and avoid your detours, from procrastination to perfectionism, that sabotage the success you deserve.
