Healthy Living in the North

Breastfeeding: giving your child a gold medal start to life

baby, breastfeeding, mother

Breastfeeding gives your child a gold start to life!

You may have heard that breast milk is the gold standard for infant feeding – and it’s true! In anticipation of World Breastfeeding Week (October 1-7, 2014, in Canada) and the Canada Winter Games in Prince George in February 2015, it’s a great time to highlight how an early start to life with breastfeeding can contribute to our children “growing for gold”!

My breastfeeding story of “growing for gold” is similar to many, I’m sure. What I remember most about the first moments with my newborns is that magical instant when each one latched on and started breastfeeding for the first time. It’s truly amazing when babies can find their way to the breast and start feeding. UNICEF has done a video, Breast Crawl, that perfectly illustrates this moment.

I’m not saying my breastfeeding experience was perfect. As a public health nurse, I thought I had all the knowledge and tools to breastfeed successfully, but I found a few challenges along the way: sore nipples, frequent feedings, and being so-so-SO tired! Knowing where to get information and support was key to tackling these issues and keeping me on track. I breastfed both of my children into their second year of life.

Breastfeeding meant that my children and I received many of benefits. For babies, breastfeeding provides a balanced diet, reduces infectious diseases, and promotes optimal brain development. For mothers, breastfeeding reduces the risk of osteoporosis and the risk of breast and ovarian cancer.

Now, I understand that breastfeeding may not be for everyone. But most women who choose to breastfeed have a successful experience. Here are some useful supports and resources for nursing mothers and their families:

For more resources, you can also visit Northern Health’s page for pregnancy, maternity and babies.

Check these resources out to support your breastfeeding experience and give your baby a gold medal start to life.

What was your experience with breastfeeding?

Vanessa Salmons

About Vanessa Salmons

Vanessa is a registered nurse and Northern Health’s Early Childhood Development lead for preventive public health. Located in Quesnel, Vanessa supports prenatal, postpartum and family health services across the north. She is married with two children and is always busy with the family’s many activities. Work/life balance is important to Vanessa. When she is not at work, she enjoys spending time with family and friends entertaining and cooking. Vanessa stays active through walking or running with her dog Maggie, spinning and circuit training. A good game of golf or a good book is always a bonus!

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Foodie Friday: Northern B.C. Farmers’ Markets 2014

A picture of carrot spice muffins

Carrots: from a farmers’ market staple to a tasty breakfast treat!

This past September, I moved to Prince George to do an internship with Northern Health. This ten month term will put me that much closer to becoming a Registered Dietitian while giving me the opportunity to explore areas of B.C. that I have never been to before. During my time here, I’ve managed to check out farmers’ markets in each town that I’ve visited, including Prince George (both the indoor and outdoor market), Fort St. John, and Dawson Creek. All of these markets have exposed me to great foods that I hadn’t tried before, like Guinness jelly and pickled green beans!

There are 13 markets to choose from in northern B.C. They’re a great place to support local farmers – it’s nice to know where your money’s going — and artists in your community. Eating local reduces your carbon footprint and may introduce you to tasty new products. Food picked nearby may be fresher and higher in nutritional value than grocery store foods that are often picked weeks or months in advance of sale. In addition to produce and canned goods, you can often find homemade soaps, breads, candles, and, occasionally, live entertainment.

Remember to bring along a few bags to carry home your purchases in and be sure to take some cash since many vendors do not have access to card readers .And don’t forget to bring along the family or invite a few friends to join you!

I made this Robin Hood recipe a few weeks ago with fresh carrots purchased from my local farmers’ market. I always try including a seasonal fruits or vegetables into my baking to improve its nutritional value. I hope you enjoy this hearty breakfast muffin as much as I did!

Carrot Spice Muffins (Recipe from: http://www.robinhood.ca/Recipes/Muffins-Biscuits-Quick-Breads/Bran-Muffins/Carrot-Spice-Muffins)
Makes approximately 12 muffins

Ingredients

Muffins

  • 2 eggs
  • ½ cup (125 mL) oil
  • 3 cups (750 mL) grated carrots
  • 1 ¼ cups (300 mL) all-purpose whole wheat flour
  • 1 cup (250 mL) granulated sugar (I only used a ½ cup)
  • ¼ cup (50 mL) natural bran
  • 2 ¼ tsp (1 mL) ground cinnamon
  • ½ tsp (2 mL) ground nutmeg
  • 1 tsp (5mL) baking soda
  • ¾ tsp (4 mL) baking powder
  • ½ tsp (2 mL) salt
  • ½ cup (125 mL) chopped walnuts or pecans
  • ½ cup (125 mL) raisins

Streusel Topping (Optional)

  • 1/3 cup (75 mL) chopped walnuts or pecans
  • 2 tbsp (30 mL) lightly packed brown sugar

Instructions

  1. Preheat oven to 375°F (190°C). Line 12 muffin pans with paper liners.
  2. Beat eggs and oil until light.
  3. Stir in carrots.
  4. Add next 8 ingredients Stir just until moistened.
  5. Stir in nuts and raisins.
  6. Fill prepared muffin cups 3/4 full.
  7. Combine nuts and brown sugar for topping in small mixing bowl. Sprinkle on top of muffins.
  8. Bake for 25 to 30 minutes or until top springs back when lightly touched.
Laura Ledas

About Laura Ledas

Laura is UBC Dietetic Intern completing her 10 month internship with Northern Health. Even during the Prince George winter, Laura dreams about her summer garden. She loves spending time being active outdoors and is looking forward to enjoying more seasonal vegetables as the weather begins to warm!

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Foodie Friday: Lentil Soup

food; healthy eating; nutrition

Batch soups make delicious meals – and can cost only pennies a serving!

As a single mom, I understand the value of a dollar and how expensive food has become. However, I don’t let this stand in the way of preparing and serving healthy food. With a little effort, I manage to stay on budget while not sacrificing nutrition and flavor. Here are a few tips I find helpful:

  • Read the flyers to find out what’s on sale. Make sure you know if it really is a good deal or just regular price.
  • Plan your meals ahead of time, so you only buy what you need.
  • Try a vegetarian meal, like the recipe below, once a week as meat is often one of the most expensive grocery items.
  • Buy foods that are in season; they are usually cheaper and tastier!
  • Make a grocery list and bring it to the store with you, to prevent impulse buying.
  • Buy only what you need. If you are a small family, the huge bag of potatoes really isn’t a deal if you throw out half.

Try this family favourite: my 4-year-old daughter loves this thick smooth soup with crackers or a biscuit. This soup is budget friendly with a per pot cost of about $2.24 or per serving cost of $0.22.

Food Fact: Lentils come in red, green and brown; they are easy to use as they don’t require pre-soaking. Lentils are an excellent source of fibre and a good source of protein, magnesium, potassium and folate.

Lentil Soup
(Makes 10 1-cup servings)

  • 2 cups dry lentils
  • 10 cups of water
  • 1 ½ tsp. salt
  • ¼ tsp. pepper
  • 1 bay leaf
  • 2 whole cloves
  • dash cayenne
  • 1 large carrot
  • 1 large onion
  • ¾ cup celery
  • 1 clove garlic, crushed
  • ¼ cup butter or non-hydrogenated margarine

In a large pot combine lentils, water, salt, pepper, bay leaf, cloves and cayenne. Bring to a simmer. Cut up carrot, onion and celery into small pieces. Combine the vegetables, with the garlic and butter/margarine in a small pan and cook for 10 minutes; add to lentils. Simmer everything for 2 hours. Discard the bay leaf and cloves. Put soup through a blender or use a hand blender to puree. Enjoy!

For more ideas, the Dietitians of Canada has some great budget-friendly cooking tips.

What are some of your great and affordable meal ideas?

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A recipe for family meals

healthy eating; food

All hands on deck makes family meals easier and fun!

If you are like most busy families today, the thought of family meals might send you screaming to the hills, but it doesn’t have to be that way. Family meals don’t have to be perfect.  Start with what your family already eats and just have everybody eat it together. Once family meals become routine, use Canada’s Food Guide to help add variety.

Ingredients

  • One or more family members – remember, you are a family even if you are just one!
  • Food
  • A place to eat

Preparation

  1. Turn off all electronic devices. Remove toys, homework, books and other distractions.
  2. Sit down together and let everyone pick and choose from what you’ve provided in amounts that they like.
  3. Take time to enjoy the food and your time together.

Tips

Why not make cooking family meals a family affair? Have the kids help out in the kitchen. It may take more time in the beginning, but will save time in the long run as their skills develop and they take on more responsibilities. For example, kids can help plan the meals. Allowing kids to include the foods they like will make it more exciting for them to help out and more likely that they will eat the meal.

Also, you can assign tasks to each family member depending on when they get home and their abilities:

  • Younger kids set the table.
  • Older kids peel and slice the vegetables.
  • Experienced kids bake, broil or sauté the fish, chicken or meat or meat alternative.
  • Everybody helps with the clean up so that you can all get to your extra-curricular activities on time.

Family meals set the example for healthy eating. They help kids and adults become competent eaters who learn to like a variety of foods and are able to guide their food choices and intake based on their feelings of hunger and fullness.

As a bonus, I wanted to share with you a quick and tasty dish that my family likes to make on a busy week night: Quick Shepherd’s Pie

Ingredients

  • 4 potatoes, cut into 1-inch chunks
  • 1 tablespoon olive oil
  • 1 pound ground turkey*
  • 1 medium onion, finely chopped
  • 2 cups chopped carrots and celery
  • 3 tablespoons all-purpose flour
  • 1 tablespoon chopped fresh oregano
  • 1 cup reduced-sodium chicken broth
  • 1 cup frozen vegetables, thawed

*Substitute the turkey with beans, lentils or chick peas for an added source of soluble fibre.

Preparation

  1. Cook then mash the potatoes with a little milk and margarine.
  2. Meanwhile, heat oil in a large pot over medium-high heat. Add ground turkey, onion, carrots; cook, stirring, until the turkey is no longer pink, 6 to 8 minutes. Sprinkle flour and oregano over the mix and cook, stirring, for 1 minute. Add broth and frozen vegetables; bring to a simmer and cook until thickened.
  3. Ladle the stew into 4 bowls and top with the potatoes.

(This recipe was adapted from Eating Well Magazine Online: http://www.eatingwell.com/recipes/quick_shepherds_pie.html)

Having kids help out in the kitchen saves time, family meals set the stage for a lifetime of healthy eating. Can you think any other benefits?

Beth Moore

About Beth Moore

As a registered dietitian, Beth is dedicated to helping individuals, families and communities make the healthiest choices available to them, and enjoy eating well based on their unique realities and nutrition needs. Juggling work and a very busy family life, Beth is grateful for the time she spends with her family enjoying family meals, long walks and bike rides. She also loves the quiet times exploring in her garden, experimenting in the kitchen, and practicing yoga and meditation.

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Infographic: What is healthy eating?

As you know by now, March is Nutrition Month in Canada. We hope you’ve enjoyed some of the healthy recipes we’ve been sharing so far this month (like the spicy bean wraps and homemade pizza dough)!

Healthy eating is, of course, about proper nutrition, but it’s so much more! What we eat affects our own physical and mental wellness, our families, our communities, and more. If we have an unhealthy diet, we know that this is a major risk for developing a chronic disease or condition. Northern Health’s position on healthy eating offers a look at the importance of and the current status of healthy eating, as well as how we aim to improve this (and how you can help).

We wanted to highlight some of the main points of our healthy eating position in a more visually pleasing way for you. Take a look at our infographic on healthy eating – and consider how you approach your own personal relationship with food!

Healthy eating Infographic

Jessica Quinn

About Jessica Quinn

Jessica Quinn is the regional manager of health promotion and community engagement for Northern Health, where she is actively involved in promoting the great work of NH staff to encourage healthy, well and active lifestyles. She also manages NH's social media channels (Facebook, Twitter, Pinterest, etc) and moderates all comments for the NH blog. When she's not working, Jessica stays active by exploring the beautiful outdoors around Prince George via kayak, hiking boots or snowshoes, and she has recently completed her master's degree in professional communications from Royal Roads University, with a focus on the use of social media in health care.

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Making it easy: the rule of “fave five”

healthy eating; food; recipe

Simple ingredients for simple (and fast) suppers!

Planning to eat healthy is always a good goal, but many of us don’t have the time or desire to be spending hours in the kitchen every day preparing a healthy meal from scratch. Recipes can call for a long list of ingredients, many of which we may not have on hand in the pantry or fridge, and require time for preparation, such as washing, chopping, grating, soaking, mincing, etc. Without planning in advance, these meals can be challenging to pull off. Having a few go-to recipes that can be made in a hurry is an easy solution for when you’re in a pinch!

When we think quick and easy food, we typically think of convenience or fast foods. Convenience meals and fast food are typically prepackaged, processed and often high in sodium, fat and calories. Making meals at home lets you control what ingredients you use, make healthy substitutions, and be flexible with the recipe depending on what is available. This can mean a delicious and nutritious meal that you can feel good about!

Making a meal with five ingredients or less cuts down on time spent on planning, purchasing and food preparation. Using simple ingredients that are often in our kitchen, meal making can be quick, easy and healthy!

To get you started, I’m sharing with you a personal favourite of mine: Spinach and Feta Frittata (adapted from a recipe from the Dietitians of Canada).

Makes 10 servings

  • 1 package (10 oz/300 g) fresh or frozen chopped spinach, thawed and drained
  • 1½ cups cubed peeled potatoes
  • 8 eggs
  • 1/2 cup 1% milk
  • 1 cup feta cheese

-Preheat oven to 400°F (200°C).

-Spread in potatoes and spinach in 13- by 9-inch (33 by 23 cm) glass baking dish, lightly greased.

-In a bowl, whisk together eggs and milk. Pour over vegetables and stir gently to distribute. Sprinkle evenly with feta.

-Bake in preheated oven for 35 to 40 minutes or until eggs are set.

Food fact: Spinach is an excellent source of vitamin A, vitamin K, folate and calcium! Find new ways to include this nutritional powerhouse in your diet regularly. Add it to soups, casseroles, pasta sauces, smoothies and salads.

Do you have any “fave five” recipes?

Rilla Reardon

About Rilla Reardon

Rilla is a Registered Dietitian working for Northern Health since 2013. Rilla moved to northern BC from the east coast to continue developing her skills as a dietitian in a clinical setting while enjoying all that the north has to offer. Outside of work, she can be found experimenting in the kitchen or navigating the trails around Prince George with her dog, Henry. Rilla channels her passion for nutrition into practice, inspiring others to nourish their bodies, minds and souls with delicious and healthy food!

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Foodie Friday: Spicy bean wraps

A well-stocked pantry can help with last minute, healthy meals.

A well-stocked pantry can help with last minute, healthy meals.

It’s 5 o’clock… do you know what you’re having for dinner? If you’re anything like me, you have no idea!  You may think, “I might as well go out to eat or get some take-out on the way home,” a decision that takes a toll on the pocket book and may not agree with your health either.  But what if you could look into your cupboards and create simple, satisfying, and healthy meals in a hurry?

Here are a few convenient items I keep stocked in my pantry, fridge, and freezer for quick meals:

  • Canned beans and lentils (chickpeas, black beans, pinto) – I just drain, rinse, and add them to a salad, soup, or wraps. There are more recipes at Pulse Canada.
  • Cheese – simple to shred and always a great addition to a pasta dish or a wrap.
  • Eggs – so quick and versatile to make omelettes, frittatas or an egg salad sandwich. Eggs.ca has many more recipes.
  • Frozen vegetables – some of my favourites include colourful vegetables that inspire the appetite, like red peppers, baby carrots and Brussels sprouts. I microwave them and sometimes add a bit of chili flakes, honey and lemon juice for a zesty flavour. In my opinion, this is the ultimate veggie recipe site!
  • Frozen whole wheat tortilla wraps – always an easy meal – stuffed with your favourite ingredients, which for me includes bananas and peanut butter!

Try this chili-flavoured bean wrap and see how quickly you can get dinner on the table tonight!

Spicy bean wraps
Makes 3 servings

Ingredients:

1 tbsp canola oil

½ small onion, chopped

2 garlic cloves, minced or ½ tsp garlic powder

1 tsp chili powder

1 – 14 oz can pinto beans, rinsed and drained

2/3 cup low-sodium vegetable or chicken broth

Dash of salt and pepper

¼ cup chopped cilantro

Shredded cheese, if desired

Instructions:

  1. HEAT canola oil in large saucepan over medium-low heat.  Add onion and cook until tender, about 3 minutes.
  2. STIR in garlic and chili powder and cook 1 minute longer. Stir in beans and chicken broth and cook until beans are warmed through, about 5 minutes.
  3. MASH beans with a potato masher or the back of the wooden spoon, adding more broth if needed.
  4. SEASON mixture with salt and pepper and stir in cilantro.
  5. Top with shredded cheese if desired and serve with corn or flour tortillas.

Variations on the recipe:

  1. Dairy free: use Daiya non-dairy cheese as a topper
  2. Want more meat? Replace half the mashed beans with cooked ground chicken or beef.
  3. Other beans? Black beans or Romano beans would work well in this recipe.

Source:  Pulse Canada

Judy April

About Judy April

Judy works in Dawson Creek at the Dawson Creek and District Hospital as a dietitian. A true northerner, she grew up just 75 km away in Fort St. John. Judy loves gardening herbs because of the great aroma they bring to her home and the meals cooked there. She even brings the herbs indoors to flourish on her windowsills in the winter.

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Get social and eat healthy

fresh food, pizza, whole wheat crust

Pizza is a fun way to gather with friends in the kitchen and make healthy foods together.

Juggling full-time paid work with a busy home life can test my ability to prepare, share and eat tasty, nutritious foods with family and friends. I’ve found it helps to have a few things in place to make it more likely that a fairly balanced family meal is made and served in my kitchen most nights—although frozen pizza sometimes makes an appearance, too!

Here is what works for me:

  • Make a plan for the week’s suppers and post it on the fridge door.
  • Use the plan when grocery shopping so I have what I need.
  • Cooking once and eating twice. I never make just one pan of lasagna, pot of soup or batch of spaghetti sauce. I make two: one to eat and one goes in the freezer for another meal.
  • Making cooking go further. I make a big batch of oven roasted veggies that might get served with a piece of BBQ chicken and quinoa, but the leftovers get added to a pasta sauce, top a pizza, or get pureed with milk to make a soup.

Where I fall down is being social around food. The extra shopping, cooking and cleaning needed to host friends for dinner can put me off—and I know my friends feel the same way. To get around it, we’ve hosted “cook together” nights: we agree on a theme and then each family brings whole ingredients to one house to prepare, cook and eat together.

My favourite so far was the pizza party I hosted. I made whole grain pizza dough and salad dressing and others brought a topping for the pizza and a salad item. The result? Pizza with a pesto-infused sauce, topped with cooked red potatoes, chopped mushrooms, peppers, onions and tomatoes, and Parmesan and Havarti cheeses. Paired with a salad of leafy greens, grated beets, berries and toasted nuts served with my favourite blueberry salad dressing. Yum! Beyond the great food, the laughs and shared experience of hanging out and rolling pizza dough, slicing veggies and grating cheese was so much fun … and we all carried the leftovers home!

How about planning a cooking night with your friends? Here’s my pizza dough recipe to get you started:

Homemade Pizza Dough

1 cup                                      whole wheat flour
1 cup                                      enriched white flour
1 (28 gram) envelope         quick rise instant yeast
1 tsp.                                      salt
1 tsp.                                      sugar
¾ cup                                    hot water (heat for a minute in the microwave until 125 – 130°F)
1 tsp.                                      oil

  1. In a food processor, mix the flours, yeast, salt and sugar.
  2. While running the food processor, add the water and oil and blend until a ball is formed. Continue running for one minute to knead the dough.
  3. Transfer the dough to a floured surface, cover and let rest 10 minutes. Roll out to form one large (12”) pizza crust. Add your favourite sauce and toppings and bake at 450°F for 10 – 12 minutes. This dough recipe can be frozen.

(Source: The Family Table by Marie Breton and Isabelle Emond, 2007.)

Flo Sheppard

About Flo Sheppard

Flo has a dual role with Northern Health—she is the NW population health team lead and a regional population health dietitian with a lead in 0 – 6 nutrition. In the latter role, she is passionate about the value of supporting children to develop eating competence through regular family meals and planned snacks. Working full-time and managing a busy home life of extracurricular and volunteer activities can challenge Flo's commitment and practice of family meals but flexibility, conviction, planning and creativity help!

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Healthy eating advice at your fingertips

HealthlLinkBC

Visit HealthLink BC online at www.healthlinkbc.ca

We all eat…so we are all nutrition experts, right? I’m not so sure… I do a lot of cooking as we are a family of six, but when it comes to getting the healthy and nutritious choices into the fridge, cupboards and onto the table more often it’s not as easy as it might sound. It’s much the same when supporting healthy eating and building healthy food environments in our workplaces. It doesn’t JUST happen. It takes more effort and thought that one might think. So where can we start?

In BC we have excellent resources from HealthLink BC. To learn more about them I called and chatted with Lori Smart, a Registered Dietitian and Manager of Resource Coordination at HealthLink BC. Did you know that in BC HealthLink BC provides access to non-emergency health information and advice 24/7 and 365 days a year? Information and advice is available free to all of us by telephone, website, mobile app and/or a collection of downloadable print resources.

Information junkie heaven! It’s a convenient place to find BC’s most trusted and recognized health information services, including:

  • BC Health Guide
  • HealthLink BC Files
  • Nursing Services
  • Pharmacist Services
  • Dietitian Services (formerly Dial-a-Dietitian)

Not only are all of these resources brought together in one place, the service is also supported with an online and phone navigation system to help you find the health resources and facilities you need – close to home.

I asked Lori, “What will we find at HealthLink BC?” She said you’ll find medically-approved information on thousands of heath topics, symptoms, medication, and tips for maintaining a healthy lifestyle. It doesn’t matter if you live on an island or in a remote community because anyone at any time can call 8-1-1 from anywhere in BC and chat with a nurse or speak to a registered dietitian about nutrition and healthy eating.

To check it out and look for resources I started my search — Healthy Eating at Work — and of the 407 hits that came up, 92 were specific to healthy eating, 37 were HealthLink Files. I love HealthLink Files! They are snapshots jam-packed full of great information on key topics of health information. The volume of resources I got from this quick search was really helpful. What a great place to start exploring for resources and for my question around information about healthy eating and links between fiber and vegetable consumption.

So my question was about fiber and vegetables …what’s your question? Go ask it at HealthLink BC, by calling 8-1-1 or visiting www.healthlinkbc.ca.

Loraina Stephen

About Loraina Stephen

Loraina is a population health dietitian working in a regional lead role for external food policy, which supports initiatives to develop healthy eating, community food security and food policy for the north. Loraina was born and raised in the north, and has a busy lifestyle. Having grown up enjoying food grown from family gardens, hunting, and gathering, and enjoying northern outdoor activities, she draws on those experiences to keep traditions strong for her family, in her work and at play.

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Tales from the Man Cave: Nutrition is bewildering

20130823ManCaveHealingNutrition is almost one of those things that you need to have a chemistry degree to fully understand and it seems that almost monthly some ‘other’ thing is discovered about good nutrition and bad nutrition: Eating this promotes cancer, eating that helps prevent it, etc. How are we supposed to know what’s what?

Good and bad nutrition

Seriously, we have come a long way from scurvy! Now it’s cancer and all sorts of disease up to and including mental illness that different forms of nutrition is said to both cause and cure, and springing from that a whole range of dietary pills, vitamins and snake oils. Hey don’t get me wrong. Snake oil is about as valuable as any other “placebo” medication if you believe in it hard enough. Squeeze your eyes tight shut and make a wish!

But read on there’s more!

And where am I on all this? Well I have to admit my knowledge of nutrition goes as far as a hamburger and a pint. No, seriously, but I did sleep through all the lectures at college. So check out Canada’s Food Guide for some solid advice.

This alone I know: Food is where it’s at. It tastes good and I love it. It gives you energy and protects your vital organs from damage from the pollution of the world. Too much can contribute to putting a tire around your gut and too little leaves you weak and ineffective. We do it to feel better – as a treat. We take comfort in it when we feel bad. It’s part of our family and community social structure. And, without it, you die and if you have too much, too often you might also die from obesity-related diseases.

How can we heal?

I asked my friends in nutrition, ‘what is a guy to do?’ Well folks, I must admit, I just did not like the answer they gave me. What? There is no diet or quick fix for this horrendous ‘beer belly’? Apparently not, and you might not like the answer either. All those fad diets, according to the researchers just rebound back into more weight gain and worse. They compound. Yes you lose 20lbs but you can put back 20 plus. And so on.  Throw me a freaking bone here, will you!

OK I figured it out. It’s like cognitive behaviour therapy. You have to change your thinking as well as your behavior, and yes Jim, you need to eat your greens. If dieting just puts weight on you. Then the answer is not to diet. Right? So how do I lose weight? Well it seems to me there are two things involved here. There is the medically supervised diet for those whose illness makes it imperative that they lose weight under a physician’s supervision and then there’s advice for the rest of us.

I think my comment about change in thinking rings true. But it’s not easy and we would need to make notes, a journal or a planner or anything to keep on track. We do not subtract from our diet but add to it.  I think this can work even if our diet is a little unhealthy at the moment. They tell me, add a nutritious element well proven to give the body what it needs, such as fruit and vegetables.

The wisdom behind this as far as I can gather is this: The body, when it is on the modern diet of fast fat, is malnourished and starving. Thus, the hunger and the need to eat more and more. Good nutrition promotes healing and helps to redress this starvation. So to change this add those things which make the body feel as if it is being fed and reduce the hunger drive and allow healing. Together with this, we should attempt to be as healthy as we can at any weight by getting our bodies moving!

So here is the recipe:Movement and exercise to help reduce stress; reducing stress means we are less likely to eat for the sake of comfort. Add a nutritious element and go slow but steady, gradually replacing the unhealthy with the healthy.

We are in for the long haul here, our bodies are in the habit of storing energy for a rainy day and are really good at it and any attempt by us to get rid of that energy apparently triggers this response. So exercise sensibly and add good nutrition to your diet. Bon appetit!

Jim Coyle

About Jim Coyle

Jim is a tobacco reduction coordinator with the men’s health program, and has a background in psychiatry and care of the elderly. In former times, Jim was director of care at Simon Fraser Lodge and clinical coordinator at the Brain Injury Group. He came to Canada from Glasgow, Scotland 20 years ago and, when not at work, Jim plays in the band Out of Alba and spends time with his family.

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