How many bananas can you eat if your stomach is empty?
Just one—after that, it’s not empty anymore.
Put A Stop to the Stigma
Yesterday, January 28th was “Bell Let’s Talk Day” across Canada. A day to acknowledge the mental health issues that plaque thousands of Canadians, to raise funds towards mental health research and care, and to provide knowledge about how to help someone who is struggling with mental health concerns. The 2015 campaign has provided great information about how to end the stigma by changing thoughts and actions.
Check out the “5 simple ways to help end the stigma around mental illness” from Bell Let’s Talk and help to create change today!
Give Your Back A Boost
An earlier feature in our Workplace Wednesday series highlighted the issue of back pain at work and discussed the importance of prevention. One strategy that is essential in preventing injuries to our backs at work involves exercise. Many people know that exercising has important overall health benefits but may not make the connection that the physical conditioning that comes with exercise can have an important impact on preventing and managing back injuries and back pain at work.
An important part of developing a healthy back involves stabilizing the spine by strengthening the muscles in our core. The major muscles involved in stabilizing our core include our back extensors, lateral obliques (muscles along our sides) and our rectus abdominis (known as the ‘six-pack’ muscles). But just because we know that we should exercise to strengthen our backs, it doesn’t necessarily mean that we know which exercises we should do. The Canadian Centre for Occupational Health and Safety have a great resource for exercises that can be completed at work to help strengthen your back and prevent back injuries at work.
For more details, including step by step instructions and photograph demonstrations, visit the CCOHS website or talk to an Occupational Therapist.
Raise a Reader
Today in Canada it is Family Literacy Day. This day is celebrated across the nation in schools, daycares and youth organizations as a day to empower kids to read. Reading is an important activity at any age as it stimulates our brains and leads to lifelong learning. Here are some suggestions on now to instill the love for reading in your kids:
1. Start early: The earlier the better! Reading aloud to young children, sharing board books and conversations with your child will help to develop their speech and language skills.
2. Start a “Reading Routine:” creating a routine of reading books together before bedtime is a great way to ensure daily reading and will help ease bedtime struggles.
3. Variety is key: it’s important to provide a variety of reading resources for children. But books can be expensive! Take part in book swaps, visit used book sales and of course your local library and allow your kids to choose books that interest them.
4. Create a Special Space: once old enough to read on their own, reading provides a great way to allow children to function independently and have time to themselves. Help your child find or create a space that is their special go-to reading area. Ensure they have comfortable seating and proper lighting for the best reading experience.
5. Be A Reading Role Model: kids learn from others, especially their parents. When your children see you reading, they will be more inclined to want to read themselves.
6. Power Down: in this digital age it is important to set limits on how much tech time kids are allowed. By powering down video games, tablets, tvs and iphones kids will have more time to curl up with a good book!
The following infographic from Scholastic’s 5th Annual Reading Report shows the some of the factors that lead to regular reading in kids. Check it out and raise a reader today!
New Year… New You! 10 Tips for Weight Loss Success in 2015
Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)
If weight loss is your New Year’s Resolution, we have the tips to help you achieve success!
Weight loss as a goal makes sense – excessive weight is unhealthy and can make even regular tasks like walking, using stairs, and completing home tasks challenging. I remember when I was pregnant with my twins. I gained 50 pounds – all out front much like older men that seem to carry their excessive weight in their bellies. Towards the end of my pregnancy I remember feeling the extra weight when I tried to hike, carry my kids, or just get out of a chair or car. After I had my twins and essentially lost 40 pounds of baby and “stuff” in 8 minutes, I got up from the delivery table and said to my husband “I feel so svelte! Look, I can bend, twist, turn, I can breathe!” He laughed because I am sure my flabby baby belly still made me look like I was carrying something. Anyway, the point was – over 9 months of accumulating weight my body had adapted and I had forgotten what it was like to be thin again, including how much harder things are when you are carrying weight in places where weight does not belong.
Fortunately for me, I have always been athletic and have good genes (my goal is to always weigh less than my dad – I gave up on weighing less than my mom in Grade 7). But I also have a strong work ethic and even stronger willpower. Many years ago I committed to karate with the goal of getting my black belt by 35. Then, I picked up an Oxygen Magazine and committed to getting my body fat percentage to a level of elite athleticism. This required me to start “eating clean” and as such I no longer consume (99% of the time) refined sugar, white grains or carbs, or red meat. I only drink tea and water. Boring, I know. But the point is, I took 8 years to get to the point I am at and the small adjustments I made along the way have resulted in my success. Weight loss, or any resolution, is not going to happen overnight. Here are 10 tips to remember:
1. First, keep track of what you are eating and how you spend your time. Do this for a week. Then, analyze. Where are the problems? You know what they are, you just need them on paper to really impact you into “seeing” them.
2. Pick ONE thing (the easiest one) to change. And don’t get rid of it, just focus on reducing it. Maybe try to stop eating sooner before bed, or change from heavy carbs at night to some fruit, from regular pop to diet, white to whole wheat, 2% to skim, from Wendy’s to Subway. The goal is not abstinence, but improvement.
3. Once you have reduced that ONE thing, pick another and proceed that way until you have addressed many of your identified problem areas. If you can tackle ONE thing per month, by the end of the year you will have made 12 healthy improvements – excellent!
4. Remember that less is still good, even if less does not mean NONE. You can get to NONE, but cold turkey is not usually successful (but in the place of ham – much better J).
5. Don’t think that the problem is lack of exercise. That is part of it, but weight management is 70% diet. If you commit to a new fitness program, without adjusting your poor diet habits, your success will be limited.
6. If exercise is not your thing, fake it until you make it. Try those activities that are exercise hidden as fun. Go for walk with a friend, grab a Wii Fit, try Zumba, join a dance class. Make small goals such as “I want to walk around the block without stopping” then when you can do that, make it two blocks. I did this in University as a project for my Behavior Modification class. I started walking my dog for 20 minutes a day, and gradually, over four months, was up to 2 hours. This became my new “normal” and I did this with my dogs until they became too old to manage that amount of exercise.
7. Remember it takes 3 weeks to 4 months to create a new habit. Give yourself a month to “try it” and if at the end of the month you are still struggling, pivot your change to something less difficult. Throw a calendar on the fridge, X out the days, circle your target (21 days, 30 days etc).
8. Tell people your plans. Facebook, Twitter, your journal, your best friend. Write it down.
9. Don’t get caught up in gimmicks. They are just that. If there was a fast and easy way to lose weight we would all be thin. There isn’t – it requires dedication and persistence.
10. Just Do It! Nike is right – nothing beats just gettin’ er done! Your mind will play tricks on you the entire time. I laugh at my mind now. When it is a Cross Fit day for me, my mind will invariably tell me I should do something else instead. I smile, say “haha mind, good try” and get on my fitness clothes. The real trick to going from “I want to” to “I am” is attaching a physical component. You have FIVE seconds to turn a thought into action. Think it, move towards it, and DO IT!
Check out more from our New Year… New You! series and this 2015 may all your resolutions, goals, wishes (or whatever you call them) become your reality.
Weekly Mind Bender
It’s been around for millions of years, but it’s no more than a month old. What is it?
The moon.
Concussion Curriculum Gets Thumbs Up
The Halton District School Board was recently featured in the New York Times for the great work it has done to implement a new component to its curriculum on Concussion Awareness. This new curriculum teaching about traumatic brain injuries has been rolled out to 9th graders and they are beginning to teach certain components to grades 3 and 6 as well.
This new component of their education is thought to be the first of its kind across North America and the Halton Board is hoping it will become a template that many other boards will adopt.
Check out more about this valuable new programming in the following from the New York Times.
The New York Times: Canadian District Goes to School on Concussions
10 New Year’s Resolutions for Employers
Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)
It’s a new year and with anything new comes a time for change. What changes will you make to better yourself as an employer, your employees and the overall culture of the business you run?
Here are some reflective personal suggestions from one business owner to another:
1. Boost your biggest asset – your employees: It’s better for business, and the bottom line, to retain talent instead of having to replace this with new hires. Putting a focus on the mental and physical health of your employees will help to ensure lower rates of absenteeism and higher satisfaction, allowing you to retain your talent long term. How you do this will depend on of course the type of business you run, the nature of your culture, and the size of your organization. But in the end, remember that people are just that – people – and they have wants, needs, ideas, interests, struggles…take an interest in them and this will help them to shine.
2. Wellness is key: The term “wellness” was all over the news in 2014 and seems to be a continuing trend. However, do you really know how to create “wellness” at your business? If not, seek the assistance of a professional, like a wellness specialist or occupational therapist, to help you to evaluate your current situation, to put a plan in place to increase employee health (both mental and physical), and to implement this and evaluate its effectiveness over the long term.
3. Model the behaviours you want to see: How do you implement change? Your employees won’t create the positive changes you want themselves! Modelling the behaviours and activities you wish to see from the top down will help employees to take part themselves. Practice what you preach and lead by example. If you are grumpy, miserable, unapproachable and difficult to talk to, your employees will be the same. Yet, if you are enthusiastic, engaging, caring and productive, their behavior too should follow.
4. Cultivate a better culture: For anything to become commonplace in the long term, it needs to be fully integrated into your corporate culture. Think strategically about how the changes you seek can be part of your long term business plan and can become ingrained in your daily work life.
5. Show gratitude: Don’t take anything for granted. If an employee is going above and beyond take time to sincerely thank them for all they’ve done. The same is especially true for clients, suppliers and referral sources — make sure you know you are thankful for their support and business!
6. Focus on flexibility: Offering flexible arrangements for workers, such as telecommuting and flex hours can increase employee satisfaction, reduce stress, help you attract top talent and to retain your staff long term!
7. Listen Carefully (to your staff): Do you take the time to actually listen to what your staff has to say? Setting aside time to check in, hold brainstorming sessions and solicit suggestions from your employees will help them to feel more empowered and could lead to your next big product or service!
8. Plan for the future: When running a successful business it’s important to ensure you think both in the short and long term when looking to make change. Take time to regularly plan, evaluate and revisit goals to ensure your short term actions will lead to long term success.
9. Take time for team-building: How well do you know your staff and how well do they know each other? Studies show that employees who feel they belong to a team are more loyal and dedicated to their work. It’s important to schedule regular team building activities, both inside and outside of work hours and that you get involved in these yourself.
10. Make time for yourself: Running a business is no easy task and it’s definitely not a 9-5 job! I often find myself working in the evenings, on weekends and checking email during time when I should be focused on myself or my family. Resolve to give yourself some daily “me time” so you too can enjoy life outside of work. Taking time for yourself will help keep you focused, reduce stress and actually increase your productivity, patience and is another way to lead by example. No one wants to come into the office at 8:30am to 10 emails from the boss that were sent the night before. Discipline yourself to not add to the chaos by structuring your own time accordingly.
Creating change is not easy. Remember to start small and build overtime for success! Whatever your choice of resolution I wish you the best of luck for success in 2015!
Read Those Labels
Yes, reading food labels can be confusing and overwhelming, but it is an important practice in understand what nutrients and additives you and your family are consuming. To help make this easier, check out this interactive tool from Healthy Canadians which helps to educate consumers on how to properly read these important labels so you can make informed food choices.
New Year… New You! We Want You To Be a QUITTER!
Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)
National Non-Smoking week aside, are you ready to butt out? According to Smoke Free Ontario, smoking takes approximately 13000 lives in Ontario each and every year. However, the good news is that the number of smokers continues to decrease yearly, and is currently at 18.1%. Are you in for reducing this number further?
Apparently, quitting smoking is extremely difficult and many need to try different approaches before finally kicking the habit. For many smokers it becomes more about the habit and the behavior, than the nicotine itself. So how can you butt out? Our team of experienced Occupational Therapists have some great solutions for you to try:
1. Make Your Intentions Public: The decision to quit takes a great deal of courage and should be celebrated. Make your intentions public within your family or friends, or by using social media for a larger reach. By making your goal to quit public it will help hold you accountable and to draw on those close to you to lean on for support.
2. Devise a Plan: Quitting cold turkey can be extremely difficult. We recommend that you create a monthly or weekly plan to reduce your intake and set you well on your way. This might be as simple as reducing one cigarette per day for a week or a month, then reducing again etc.
3. Identify Triggers: While working through your monthly or weekly plan to reduce the amount of cigarettes you consume, ensure you are keeping track of the amount you smoke each day, the times of day you smoke and what in your environment has triggered you to have a cigarette. Tracking any behavior is the best way to isolate it and is the first step to making improvements.
4. Modify your environment to help reduce these triggers: After conducting your research look closely at the time of day, environment, people, stressors or other triggers that promoted your need or wanting to smoke. Is it possible to change your situation or environment to avoid these triggers moving forward?
5. Work to reduce stress: Many smoke as a reaction to stress. Finding ways to reduce stress, such as meditation and mindfulness practice, taking a hot bath, or breathing exercises can help you to reduce this trigger.
6. Find a healthier habit: If it’s the “break” you find is your trigger try finding a different way to take 5 minutes to yourself. Take a quick walk, try yoga poses, grab a warm beverage, phone a friend or practice breathing exercises instead.
7. Seek Support: By making your intentions to quit public you have opened yourself up to a group of family and friends to rely on and assist you in your goal to quit. If these sources are not available, try phoning the Smokers Hotline or join a support group to speak with someone who can help you through your craving and keep you smoke free.
8. Seek an Alternative Solution: There are so many different products in the marketplace to assist you with quitting such as: gums, e-cigarettes, inhalers, and patches. Find which one works for you and rely on this to assist you along the way.
9. Speak to Your Doctor: Your family doctor is a great resource and will gladly support you in your quest to break the habit. Speak with your doctor about the alternative solutions and medications that exist that can help you quit. Your doctor may also connect you to OHIP-funded resources that you can access to support you in your quest.
10. Celebrate Your Success: Ensure that along the way you celebrate any milestones you have reached. If you’ve worked for a week or a month to cut your daily intake by 5 cigarettes, reward yourself and share your news with those you love. This will help to keep you focussed and lead to further success!
11. Reword the goal if needed: Yes “quitting smoking” might be the BIG goal, but under this there are layers of other goals that you can focus on that might seem less intimidating and are more fun to measure. Maybe your smaller goals include walking upstairs without becoming breathless, having whiter teeth, or not wanting your clothing or home to smell like cigarette smoke. Perhaps if you relate to a more practical goal that is tangible, measurable, and visible to others, your motivation might be enhanced.
12. Watch for other bad habits to surface: Sometimes when trying to move from one bad habit we pick up another. With any reduction in a negative behavior there will be withdrawal. Accept this and cope through it for the days it lasts, knowing that those symptoms too shall pass. But when struggling through withdrawal, try not to adopt another bad habit as a coping mechanism. Switching from smoking to eating unhealthy food or consuming more alcohol will not help you to achieve the ultimate result you want which is to improve your health.
13. Don’t just change your behavior, change your LIFESTYLE: Adopting a new way of living, and talking to others about this, is far more impactful and motivating then talking about a behavior change. When people say “I am trying to lose weight” it is not nearly as impactful as “I have a sugar-free lifestyle” or “I have changed my lifestyle to achieve my health goals”. Make a LIFESTYLE change to be healthy and let the behaviors follow.
14. If at first you don’t succeed… try try again!
For more resources and tips to help you along the way visit www.smokershelpline.ca or www.quitnow.ca. Also you can find some helpful apps by visiting checking out Healthline’s Top Smoking Cessation Apps.
We wish you the best of luck and encourage you to BE A QUITTER this 2015!