Information Corner

Healthy Living Tips from the Heart and Stroke Foundation

You too can be a STRESS-BUSTER!

Stress busting tips:

• Look at your lifestyle and try to avoid, alter or accept the stressful situation;
• Use relaxation techniques, like deep breathing;
• Take a stress break - see a movie or read a book;
• Patience! Do one thing at a time;
• Don't try to be perfect;
• Learn to say "no";
• Put a little fun into your day;
• Share your problems with others.

Stress Stretch

When you are under stress, tension accumulates in your neck and jaw. Take a minute to gently and slowly move your head from front to back, side to side, and in a full circle.

For your jaw, stretch your mouth open and slowly move your lower jaw from side to side and front to back. Note: If you notice any pain or if you have had any injuries to your back, neck or jaw, check with your doctor first.

Tips for Encouraging Canadians to Take Their First Steps....

Sometimes all you need is some support and encouragement to take that all important first step.

• Every time you take a step you make progress - congratulate yourself with every step!
• Getting started is easier than you think - planning to start or getting information is the first step for many people.
• You don't need a grand plan to start - getting started can be reading about what to do, watching a class or other people to see how they do it, trying something and getting ready to start.
• Watching a class helps you to decide if the activity is right for you.
• Try a class - many programs have free trials so you can try it without making a big commitment.
• There are many ways to add physical activity to your life - at home, at school, at work, at play and on the way!
• Start slowly and build up - choose activities you like to do.
• Join an organized activity or do something with your family or friends, or on your own, like take a stroll in the park or walk the dog.
• Every little bit counts - add up your activities throughout the day in periods of at least 10 minutes each.
• Everyone can find enough time, if they decide to do it.
• You do not have to have a lot of money to be physically active.
• People feel better when they are physically active - being inactive is as dangerous to your health as smoking!
• You're never too young or too old to start living actively.

Did you know.....
According to Canada's Physical Activity Guide to Healthy Active Living, scientists say to accumulate 60 minutes of light physical activity every day to stay healthy or improve your health. Time needed depends on effort - as you progress to moderate activities, you can cut down to 30 minutes, 4 days a week.

COMMON MYTHS
About Being Active

Myth: No pain, no gain.

Reality: Physical activity should be fun and enjoyable - and feel good. It should not be painful. It doesn't have to be hard to be beneficial.

Myth: You have to sweat to benefit.

Reality: Not necessarily. Many lower and moderate-intensity activities will not cause you to visibly sweat, but are still good for your health and well-being.

Myth: Physical activity is risky for persons with a disability.

Reality: Individuals with a disability are perfectly capable of being active, within the limits of their disability. It is especially important for them to be involved to reap the many benefits of physical activity.

Myth: Older adults should avoid physical activity.

Reality: They should get out there and be more active! Physical activity keeps their joints mobile, and their muscles and heart strong. It will also help them maintain their independence in the later years. Get a copy of Canada's Physical Activity Guide to Healthy Active Living for Older Adults.

Myth: Being physically active costs a lot of money.

Reality: Numerous examples of no-cost and low-cost activities are included in Canada's Physical Activity Guide to Healthy Active Living and its accompanying Handbook.

Myth: Weight training makes you look like a body builder.

Reality: A basic weight-training program will not make your muscles big and bulky. Good programs can be designed for all ages and abilities to improve muscle tone, strength, and help with weight control.

Myth: You have to be athletically skilled to be physically active.

Reality: Anyone can be physically active. It's just a matter of finding activities you're comfortable with and will enjoy doing.

Tips for Raising Smoke-FREE Kids!

Over 90% of teenagers who smoke 3 - 4 cigarettes a day are trapped into a career of regular smoking which typically lasts some 30 - 40 years. About one half of all children in Canada have tried smoking by the time they are 12 years old.

• Start open communication with your children early.
• Practice responses your children can use to resist smoking such as "no thanks, I want to keep my body healthy" or "I don't want to pollute the air and make people breathe in my second-hand smoke".
• Brainstorm reasons why children might think about smoking. For example, all the "cool" kids are doing it.
• Help your children take part in activities that do not encourage smoking, like sports.

Recipes

Greek Pasta Salad

Makes 6 servings

2 cups (500 mL) spiral or tubular pasta
1/4 medium red onion, thinly sliced
1 large tomato, diced
1/2 seedless cucumber, diced
1 red pepper, seeded and diced
3/4 cup (175 mL) light feta cheese (17% M.F) crumbled
1/2 cup (125 mL) black olives (kalamata)
1 tbsp (15 mL) balsamic vinegar
3 tbsp (45 mL) vegetable oil*
2 cloves garlic, minced
2 tbsp (30 mL) each: chopped fresh mint and basil, Salt
and freshly ground pepper

Cook pasta in plenty of lightly salted boiling water until tender, but still firm. Drain and rinse well with cold water until cooled. Drain well. In a large serving bowl, combine cooked pasta and remaining ingredients, tossing well. Season to taste with salt and pepper. Best served at room temperature. May be stored in refrigerator for up to 2 days.

Nutrients per serving*

Calories................................ 234
Protein................................... 5.5 g
Total fat................................... 14 g
Polyunsaturated fat............. 3.7 g
Monounsaturated fat............ 7 g
Saturated fat.......................... 2.8 g
Cholesterol........................... 7 mg
Carbohydrates.................... 22.9 g
Fibre....................................... 2.7 g
Sodium.................................. 479 mg
Potassium............................ 208 mg
Excellent source of vitamin C

*This nutritional analysis is based on using Becel oil.

Reprinted from "Today's HeartSmart^TM Woman"

Rhubarb & Strawberry Cobbler

(Makes 10 servings)

The cake-like topping on the fruit is a little different from the biscuit-like dough in most cobblers. Different fruits can be used, depending on the season, but this combination will sure to be a favorite! Serve the cobbler warm or at room temperature.

Topping:

1. Toss strawberries and rhubarb with 1/2 cup/125 mL sugar, 3 tbsp/45 mL flour and cinnamon. Place in bottom of oiled 13 x 9 inch/3.5 L baking dish. Press down gently.
   
   
2. To make topping, in large bowl, cream margarine or butter with 3/4 cup/175 mL sugar until very light. Beat in egg.
   
   
3. In separate bowl, sift together 1 1/2 cups/375 mL flour, baking powder, baking soda and salt. Mix together well. Add flour mixture to batter alternately with buttermilk in three or four additions.
   
   
4. Smooth batter over fruit, leaving l inch/2.5 cm space between batter and edge of dish. Bake in preheated 375 oF/190o C oven for 45 to 50 minutes, or until topping springs back when pressed in center (the center tends to take longer to cook).