Nourish to Flourish! 🌱

March isn’t just about wearing green or waiting for the first signs of spring – it’s also Nutrition Month! This year’s theme is “Nourish to Flourish”, and it’s a reminder that the food we eat is more than just fuel for our bodies. It’s about how food connects us to others, supports our mental health, and enriches our cultural traditions. Let’s dive into what this theme really means and how we can use it to nourish our bodies and minds.

What Does “Nourish to Flourish” Really Mean?

The theme highlights the powerful connection between food and well-being. It’s not just about what we eat, but how our food choices support our physical health, our mental health, and our social lives. Sharing meals with loved ones or enjoying a dish that’s a part of your culture can bring you joy, peace, and a sense of connection. And let’s face it: we could all use a little more of that in our lives!

What’s Going On This March?

It’s not just about enjoying healthy food – we’ve got some exciting events lined up to help support your well-being. March is also Brain Health Awareness Month, and to celebrate, both the Registered Dietitian (Leanne) and our Registered Psychotherapist(Qualifying) (Janelle)will be visiting Brass Bells Early Years programming! It’s the perfect time to check out the links between brain health, nutrition, and mental well-being.

If you’re interested in learning more or joining in on these visits, feel free to contact either the Family Health Team or Brass Bells for more details. And for those who want some personalized guidance, individual nutrition counseling and psychotherapy are also available for those rostered with a family physician.

How Can a Registered Dietitian (RD) Help You?

So, what does a Registered Dietitian (RD) do exactly? Here are just a few of the ways we can support your health:

• Digestive issues: From bloating to allergies, we can help you navigate those tricky gut problems.
• Managing health conditions: Whether it’s diabetes, heart disease, hypertension (HTN), kidney disease, or something else, we’ll work with you to manage your condition through nutrition.
• Goal-setting and support: We take the time to understand your specific needs, help you set realistic goals, and provide ongoing support as you work toward those goals.
• Resources for success: From food models and sample meal plans to grocery shopping lists, we’ve got you covered. You’ll even get helpful written info to take home!

Dietitians can be found in a wide range of settings – from public health to hospitals to community centers. No matter where you are, we’re here to support you on your health journey!

How Can We Avoid Food Misinformation?

In a world full of confusing food trends, how can we tell what’s true and what’s just a marketing gimmick? Here are a few tips to stay on track:

• Beware of food marketing: Companies often create trends to sell products by linking them to specific lifestyles or health claims. Be cautious, and remember, not everything that sounds too good to be true actually is!
• Stick to trusted sources: When in doubt, check out reputable websites like Health Canada, Dietitians of Canada, and Unlock Food. These sources are full of science-backed advice.
• Read food labels: It’s easy to be swayed by a catchy slogan on a package. Take the time to read the label and fact-check the claims. And if you need help, a local RD is just a call away!

Leanne’s Top 3 Messages as a Dietitian:

1. Eat more fiber! 🌾: It’s the magic ingredient for better digestion and heart health. Load up on veggies, fruits, nuts, seeds, legumes, and whole grains to get your fill.
2. Practice label reading! 📖: If you feel like you’re not quite sure what’s in your food, a quick check of the label can give you clarity. Need a hand? Don’t hesitate to reach out to an RD for help.
3. Everything in moderation – including moderation! 🍕: Yes, that’s right! Life’s too short to not enjoy your food. Limit highly processed foods, eat meals with loved ones, cook when you can, and savor every bite. Just be mindful of your eating habits!

Let’s Flourish Together!

This Nutrition Month, let’s remember that food is more than just sustenance – it’s a way to connect, to heal, and to thrive. So, take a moment to nourish yourself and those around you. Whether it’s through sharing a meal or trying a new recipe, remember: you deserve to flourish.

Here’s to good food, good company, and a healthy, happy month ahead! 🌟

Heart Health: What Impacts It, and How You Can Take Control

When it comes to our hearts, there’s a lot going on behind the scenes. Did you know that there are a mix of things, both out of our control and within our reach, that impact how healthy our hearts stay over the years? Let’s dive into some key factors that affect heart health, and what steps you can take to give your ticker some love.

Non-Modifiable Factors (Things We Can’t Change)

Unfortunately, some things are just part of the package we’re born with. But knowing these can help you stay on top of your heart health:

• Family history: If heart disease runs in your family, it’s something to keep in mind and talk about with your healthcare provider.
• Age: As we get older, the heart and blood vessels naturally change. But don’t let that scare you — there’s plenty you can do to stay heart-healthy at any age!
• Ethnicity: Certain ethnic groups may be more prone to heart conditions, so it’s extra important to know your risk and take action early.
• Gender: Men and women may experience heart issues differently, with women often facing unique symptoms. Stay informed and proactive.
• Environmental factors: Your surroundings, like air quality and access to green spaces, play a role in heart health.
• Social determinants of health: Things like your job, income, and community influence your heart’s health. But this is where support systems, like healthcare providers, can make a huge difference.

Modifiable Factors (Things You Can Control)

Now, the good news! You can take charge of these factors to protect and improve your heart health:

• Diet: What you eat is one of the most powerful ways to influence your heart’s health.
• Physical activity: Staying active can keep your heart pumping strong.
• Alcohol intake: Moderation is key. Too much can be a risk factor for heart disease.
• Smoking: Quit or don’t start! Smoking is one of the worst things you can do for your heart.
• Sleep hygiene: A good night’s sleep helps the heart stay in top shape. Prioritize rest!
• Stress: Chronic stress is a sneaky culprit in heart health. Find ways to manage it effectively, whether through mindfulness, exercise, or relaxation techniques.
• Other: There are always new things to consider, like staying on top of your blood pressure or managing cholesterol. Regular check-ins with your healthcare team are essential.

Diet Strategies for Heart Health: What to Eat for a Stronger Heart

Eating for a healthy heart doesn’t mean giving up everything you love. It’s about making smarter choices that nurture your body and your heart. Here’s how to step up your diet game:

1. Learn the label game: Take a few minutes to read nutrition labels. It’s one of the easiest ways to avoid hidden sugars, unhealthy fats, and sodium. If you need a little help, meeting with a registered dietitian (RD) can give you the insider scoop on what to look for.
2. More fiber, please: Fiber-rich foods like fruits, veggies, and legumes help lower cholesterol. Aim for 25-31 grams of fiber each day — your heart will thank you!
3. Unsaturated fats are your friend: Swap out saturated fats for heart-healthy unsaturated ones found in foods like canola and olive oils, salmon, avocado, and unsalted nuts and seeds.
4. Choose lean proteins: Opt for protein sources with less saturated fat, like beans, lentils, tofu, fish, skinless poultry, and low-fat dairy.
5. Watch your sodium intake: Too much salt can raise your blood pressure, so aim to keep your sodium intake under 2 grams daily.
6. Hydrate with water: Skip sugary drinks and soda. Water is always the best choice to stay hydrated and keep your heart functioning well.
7. Try heart-healthy eating patterns: Diets like the Mediterranean, DASH, or Portfolio Diets have been shown to lower cholesterol and blood pressure. Consider incorporating these into your routine for long-term heart benefits.

How NDFHT Can Help You Achieve Heart Health

The NDFHT (Nipigon District Family Health Team) is here for you! We offer a variety of programs and resources designed to support heart health:

• Blood Pressure Management: We’re committed to helping you keep your blood pressure in check. Our February 25th community BP clinic was a huge success, and we’ll keep providing these services to help you stay on track.
• Nutrition Support: Need help managing high cholesterol or high blood pressure through your diet? Our Registered Dietitian is here to guide you.
• Smoking Cessation: Quitting smoking is one of the best things you can do for your heart, and our Smoking Cessation Nurse is here to help you every step of the way.
• Staff Support: Our team is ready to review your risk factors and help you develop a heart health plan. Plus, we can refer you to the right healthcare providers when needed.
• Chronic Disease Self-Management Program (CDSMP): This upcoming program will give you the tools you need to manage chronic health conditions — and keep your heart happy! Stay tuned for more details.

What’s the Chronic Disease Self-Management Program (CDSMP)?

The CDSMP is a free, in-person workshop designed to help people with chronic conditions manage their health and improve their quality of life. Starting in April, NDFHT will be running a revamped 6-week program to help you develop self-management skills in a supportive, small group setting.

During the course, you’ll learn about:

• Physical activity and nutrition
• Managing pain and fatigue
• And much more!

It’s a fantastic opportunity to take control of your health and connect with others on the same journey. If you’re interested, contact us at 807-887-5252 ext. 2 to sign up.

Final Thoughts: Take Charge of Your Heart Health Today

Heart health is a journey, and you don’t have to go it alone. Whether it’s through diet, lifestyle changes, or support from the NDFHT team, there are so many ways you can take action today for a healthier tomorrow. Start small, stay consistent, and remember — your heart will thank you for it! ❤️

Celebrate Diabetes Month and World Diabetes Day!

🌟 As November is here, it’s time to lace up your sneakers, put on your favorite blue outfit, and join us in raising awareness for Diabetes Month and World Diabetes Day! This month is a golden opportunity to shine a light on a condition that affects 1 in 3 Canadians—and that number is only expected to grow in the coming decade. So, let’s dive into why this month is so important and how you can get involved!

 

Why Celebrate Diabetes Month?

Living with diabetes is like being a superhero. Imagine making 180 health-related decisions every single day—that’s what people with diabetes face! From monitoring blood sugar levels to making dietary choices, the journey can challenging. Diabetes Month provides a platform for everyone—individuals with diabetes, healthcare professionals, advocates, and even the media—to come together and raise awareness. The goal? To improve the lives of those managing this chronic condition!

 

How NDFHT Supports the Community

Here at NDFHT, we’re all about making diabetes management a little easier and a lot more accessible. Our dedicated team includes a Registered Nurse and a Registered Dietitian, ready to help community members navigate the twists and turns of diabetes management. We’re on the move, traveling within the District to ensure everyone has access to the resources they need.

We talk about the ABCDESSS of diabetes—think blood sugar, blood pressure, cholesterol, medication options, exercise, diet, eye health, foot care, mental well-being, and more! Our mission is to break down barriers and empower individuals to take charge of their health.

 

Exciting Advances in Diabetes Care

Now, here’s some exciting news that will make you want to do a little happy dance: a new once-weekly insulin has just hit Canadian shelves as of June 2024! This means fewer daily injections for many individuals with Type 1 and Type 2 diabetes. Plus, there are whispers about potential coverage through public drug plans like Ontario Drug Benefits. Fingers crossed for reimbursement options soon!

 

Get Involved This November!

This year’s theme is all about Diabetes and Well-Being. You can join the movement by wearing blue—the global color for diabetes awareness. Show off your style on social media and share your journey with diabetes using hashtags like #LetsMakeTime, #DiabetesAwarenessMonth, and #SpilltheDiabetea. Don’t forget to tag @diabetescanada so your story can inspire others!

And if you’re unable to participate throughout the month, mark your calendars for World Diabetes Day on November 14th. Let’s flood social media with messages of support and awareness!

 

Final Thoughts

Whether you’re a diabetes warrior, a supportive friend, or simply someone looking to learn more, there’s a place for you in this conversation. Stay tuned to the NDFHT Facebook page and website for updates on our November events, and let’s make a real difference together.

Let’s unite, wear blue, and spread the word about diabetes this November! Together, we can make strides toward better awareness and improved lives. 💙

 

Fall into Healthy Holidays: Your Guide to Nutritious Festivities!

The holiday season is upon us, and while it’s the most wonderful time of the year, it can also be a minefield of tempting treats and indulgent meals. Fear not! With a sprinkle of creativity and a dash of planning, you can have a holiday season filled with joy and nutritious choices. Let’s dive into some tips that will keep you feeling fabulous while still enjoying all the festive fun!

Plate It Right: A Festive Feast for Your Body

Want to fuel your holiday cheer? Let’s play a little game of “fill the plate.” Here’s the scoop:

• Half Your Plate: Load it up with vibrant veggies and juicy fruits! Think roasted Brussels sprouts, colorful salads, and those sweet potato marshmallows (hey, they count!).
• One Quarter: Make it protein-packed! Whether it’s turkey, lentils, or some scrumptious tofu, choose what makes your taste buds dance.
• One Quarter: Whole grains are your friends! Quinoa, brown rice, or even some whole grain stuffing can be a delightful addition.

🎉 Make a Holiday Resolution: Cheers to You!

Why wait until January 1st to commit to a healthier you? This holiday season, let’s kick off a “Holiday Resolution.” Pick just one fun and manageable goal! Here are some festive ideas:

• Post-Dinner Stroll: Grab your loved ones and enjoy a walk under the twinkling lights.
• Breakfast Bonanza: Start each day with a nutritious breakfast that fuels your holiday spirit.
• Sweet Dreams: Prioritize sleep to combat all that holiday hustle.
• Plant-Powered Meal: Try going meatless once a week and explore exciting new recipes!
• Menu Planning Master: Take a little time to plan meals, making healthy eating a breeze.

Chill Outside: Fall Activities Await!

Just because it’s chilly outside doesn’t mean you should stay indoors! Bundle up and embrace the fresh air. Whether it’s playing catch, tag, or a brisk walk, staying active is key. Plus, nothing beats that post-exercise glow!

🍰 Sweet Tooth Strategies: Treat Yourself Wisely

The holidays are a wonderland of sweets, treats, and desserts galore! Here’s how to navigate the sugary landscape:

• Choose Your Faves: Indulge in your absolute must-have treats! Instead of trying every dessert in sight, savor the ones that truly make you smile.
• Healthy Tweaks: If you’re feeling adventurous, try some baking substitutions! You can blend beans into brownies or reduce sugar and fat without sacrificing flavor. But remember, you don’t have to “healthify” everything. A little room for dessert is essential in a balanced diet!

🦃 Thanksgiving Traditions: What’s Your Favorite?

Gathering with family and friends is the heart of the holidays! One of my favorite traditions has been our family turkey cook-off. Trust me, the flavor competition is intense, and everyone steps up their game! What’s your go-to holiday tradition? Share it in the comments!

🌟 Final Thoughts: Enjoy the Season!

Amidst the hustle and bustle of entertaining, decorating, and celebrating, don’t forget to carve out time for you. Relish in the delicious food, soak up the joy of family and friends, and take a moment to simply relax. The holidays are about connection, love, and, of course, delightful food!

So, here’s to a healthy and happy holiday season! Let’s raise a glass (of water or holiday punch) to making nutritious choices while enjoying every moment of this magical time of year. Cheers! 🥂✨

Summer Food Safety: Keep Your BBQs Fun and Safe!

Ah, summer! The season of sun-soaked picnics, sizzling barbecues, and unforgettable camping trips. But with all that fun in the sun comes a little something we need to keep in mind: food safety! That’s right—while you’re flipping burgers and munching on hot dogs, there are some pesky bacteria lurking in the warm, moist air, just waiting for a chance to crash your summer party.

Why Worry About Food Safety?

As temperatures rise, so does the risk of food poisoning. Harmful bacteria thrive in warm conditions, especially when we’re outdoors, making it super important to stay vigilant. The last thing you want is for your fun day to turn into a not-so-fun trip to the bathroom!

Enter the “Temperature Danger Zone”

Now, let’s talk about the infamous “Temperature Danger Zone.” This is the range between 4°C and 60°C, where bacteria can party like it’s 1999. In just two hours, those germs can multiply faster than you can say “potato salad.” Keep your refrigerated foods at or below 4°C to keep those nasty bugs at bay!

Plan Ahead for a Safe Summer

So how can you enjoy all those summer eats without worrying? Here are some tips to keep food poisoning out of your summer plans:

1. No Room Temperature Shenanigans: On hot days, don’t let food sit out for more than one hour. The sun is not your friend when it comes to food safety!
2. Shop Smart: Store your groceries quickly after buying them. Leaving food in a hot vehicle? Big no-no!
3. Cool It: Use a cooler packed with ice packs for on-the-go snacking. Keep that cooler out of direct sunlight and avoid opening it too often—every time you peek inside, you let the cold air escape!
4. Marinate Like a Pro: Marinate meats in the fridge or a cooler, not on the counter. And remember, if your marinade touched raw meat, it’s a one-way ticket to the trash if you plan to use it again!

Thawing: The Safe Way

Got frozen food? Here’s how to thaw safely:

• Microwave Magic: Thaw it in the microwave, but cook it right away.
• Fridge Chill: Let it thaw slowly in the fridge or cooler.
• Cold Water: Submerge it in cold water, changing the water every 30 minutes.

Important Note: Never defrost at room temperature! Bacteria can grow on the outside while the inside remains frozen. Any food left out for more than four hours? Toss it!

BBQ Time: Enjoying Safely

Who doesn’t love a good barbecue? They bring people together, but let’s be mindful about how we grill. When animal fat drips onto flames, it can cause flare-ups and form harmful chemicals. Here’s how to enjoy your BBQ without the worry:

• Meat Moderation: Consider eating less barbecued meat.
• Trim the Char: Remove charred bits from your meat—better safe than sorry!
• Marinade Matters: Marinate your meats beforehand to add flavor and reduce potential risks.
• Veggies for the Win: Serve grilled meats with a side of veggies for a deliciously healthy balance!

Wrap It Up

With these tips in your back pocket, you’re all set for a summer filled with fun, flavor, and safety! So grab your friends, fire up that grill, and enjoy the sunshine—just remember to keep those food safety practices in mind. Cheers to a summer full of great memories and safe eats! 🌞🍔🥗

 

https://mfht.org/2020/07/23/5-tips-for-better-nutrition-while-camping/

https://www.canada.ca/en/health-canada/services/seasonal-food-safety/summer-food-safety-tips.html

Why Fluids Matter: The Hydration Celebration!

Hey there, hydration heroes! 🌊 Are you ready to dive into the world of fluids and discover why they’re your body’s best friends? From nourishing your cells to keeping your body temperature in check, fluids play a starring role in your daily adventures. Let’s explore why staying hydrated is crucial, how to spot dehydration, and fun tips to make drinking water an enjoyable part of your routine!

The Superpowers of Fluids

First off, let’s give a round of applause to fluids! 👏 Here are just a few of their amazing abilities:

• Nutrient Transport: Fluids help move essential nutrients to where they’re needed and whisk away waste like the champions they are.
• Blood Pressure Buddy: They keep your blood pressure in the healthy zone, ensuring your body runs smoothly.
• Cushioning Agent: Think of fluids as protective pillows for your joints and organs—cushioning them from daily impacts.
• Temperature Control: Fluids regulate your body temperature, so you can stay cool during those hot summer days.
• Dehydration Defense: Staying hydrated lowers your risk of dehydration and heat stroke, keeping you feeling your best.

What is Dehydration?

Now, let’s talk about the D-word—dehydration! This sneaky condition happens when you lose more fluid than you take in. You might not always feel thirsty, which is why it’s super important to sip water throughout the day. Here are some signs that you might be running low on fluids:

• Thirsty? Yep, that’s your body’s first SOS!
• Dry lips and mouth? Time for a drink!
• Flushed skin? Your body might be waving a red flag.
• Headache and dizziness? Don’t ignore those signs!

How Much Water Do You Need?

So, how much hydration is enough? It varies by age, gender, and activity level, but a good rule of thumb is 6-8 cups a day for teens and young adults. If you’re sweating it out in the summer sun or hitting the gym, you’ll need even more to keep those hydration levels up!

A Special Note for Older Adults

Older adults need to pay extra attention to their hydration! Dehydration can lead to dizziness and falls, so keeping those water bottles filled and close by is essential. Plus, it helps combat constipation—everyone loves a happy tummy!

Signs You Might Need More Fluids

Here are some quick checks to see if you’re getting enough H2O:

• Thirst: Feeling thirsty? Time to drink up!
• Urine Color: If it’s dark yellow or strong-smelling, it’s hydration SOS time. Light yellow? You’re golden!
• Mood Check: Feeling tired, light-headed, or unfocused? These might be hydration hints.

Fun Tips to Stay Hydrated

Now that we know how important fluids are, let’s make staying hydrated fun and easy!

1. Thirst Awareness: Tune in to your thirst and sip throughout the day.
2. Water Wins: Choose water over sugary drinks. Your body will thank you!
3. Water Within Reach: Keep a water bottle handy at work, school, or while out and about.
4. Fluid Friends: Enjoy milk, fruit juices, and soups to mix up your hydration game!
5. Decaf Delight: Opt for decaffeinated drinks more often—keep those hydration levels up!
6. Sips with Snacks: Take a few sips of water during meals and snacks.
7. Infused Refreshment: Keep a jug of ice water with lemon, lime, or cucumber slices in your fridge for a zesty twist.
8. Hot Weather Hydration: Drink more when the temperature rises or when you’re super active.

Cheers to Hydration!

Staying hydrated isn’t just a chore; it’s a vital part of living your best life! So raise your water bottles and toast to fluids—the unsung heroes of your health. Remember, the more you hydrate, the better you’ll feel, so make it a daily habit to drink up! 💧✨

Let’s keep those fluids flowing, folks!