The KPR Health and Wellbeing Committee welcomes staff to another exciting year! Make 2012 the best by taking steps to improve your health!
Being healthy isn't simply about eating the right foods and getting the right amount of exercise.
Your mental health also plays an important part in your overall well-being.
No one is immune to life’s daily stresses, but being mentally healthy enables you to deal with these pressures in a way that ensures you can still reach your full potential and contribute to society. It does not mean the absence of illness. It involves respecting your body, taking care of your mind and nurturing your soul.
Here are some tips to make the start of this year less stressful and more enjoyable:
- Cut up veggies on Sunday and store them in re-sealable bags so they're easy to grab as snacks or when you're making dinner during the week
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- Keep extra snacks, school supplies and clothes in your car in case you forget something
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- Take a walk or meet a friend during lunch breaks instead of staying at your desk
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- Turn everyday chores like grocery shopping or walking the dog into family times by doing them with your loved ones.
- Create a shopping list and budget when you go to the store, and stick to it!
- Take time every day – even just 15 minutes – to relax by doing something you love: reading, yoga, gardening, taking a bubble bath, etc.
- Drink more water instead of drinks that are high in sugar and caffeine to keep hydrated and ensure you get 7-9 hours of good sleep.
- Ask for help or talk to someone if something is bothering you.
Tips adapted from the September 2011 issue of Canadian Living: hhttp://www.canadianliving.com/september
Start every day of the year by eating breakfast. A good breakfast combines a high source of calcium with whole grains, fruits and vegetables. A serving of lean protein can also go a long way to fuel your body and mind. To keep energized throughout the day, try:
- An omelet with fresh veggies and your favourite cheese on whole grain toast
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- Oatmeal made with skim milk, fresh or dried fruit
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- Peanut butter on whole grain toast with a colourful salad and a fruit smoothie
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More tips for a balanced breakfast can be found on the Eat Right Ontario website: http://www.eatrightontario.ca/
Certain foods have been found to prevent mental illness and contribute to overall well-being. Did you know:
- Folate, found in colourful fruits and vegetables, beans and legumes, can help prevent Alzheimer’s disease?
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- Vitamin B6, found in foods like bananas, potatoes and sweet potatoes, helps prevent depression and Parkinson’s disease?
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- Turmeric, a spice commonly used in curry and other South-Asian dishes, helps prevent Alzheimer’s disease and acts as an anti-inflammatory?
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- Foods high in omega-3 fats, like salmon and organic eggs, help prevent Alzheimer’s disease, dementia and depression?
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Adapted from the September 2011 issue of Canadian Living: http://www.canadianliving.com/september
You can find hundreds of recipes online which use ingredients that are not only kind to your waistline but to your mind as well
- Make extra servings on weekends and store them in the freezer for quick dinners during the week.
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- Prepare meals as a family to get them ready faster and teach young ones healthy eating habits.
- Eat at the table, not in front of the TV.
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Continue to visit the Health and Wellbeing Committee webpage for news and activities, like Wellness Wednesdays. Being the best you can be for your family, colleagues, and community starts with taking time to care for yourself – physically, mentally and spiritually. Best wishes for another rewarding school year and a new, healthier YOU!
More helpful links:
http://teachingwellbeing.com/
http://teachersupport.info/mental-health/index.php
http://www.cmhakawarthalakes.ca/
http://www.peterborough.cmha.on.ca/index2.html
Our thanks to Rosanna Haroutounian for submitting the above article! We wish you continued success in your journalism course!
2012 New Year, New You!
Did you know that January 15th to the 21st is National Non-Smoking Week?
The Driven To Quit Challenge – Quit Smoking and You Could WIN!!!
- Your choice of a 2012 Ford Fusion Hybrid Or Ford Edge
- Two $5,000 Vacations and Seven $2,000 Prizes
Register at DrivenToQuit.ca by February 29, 2012
Free support to help you become a successful quitter is available through the Canadian Cancer Society Smokers’ Helpline at 1-877-513-5333 and http://www.smokershelpline.ca/
Best of luck to all those who participate in the quit smoking contest!
Wellness Wednesdays return in 2012!
Please note that "Wellness Wednesdays" are back for the New Year! Please ensure that you continue to observe these days on the last Wednesday of every month and share your creative ideas and activities by posting to the Healthy Workplace and Wellness Website.
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 HEART ATTACK WARNING SIGNS- Heart attacks may cause any of the following symptoms - chest pain shortness of breath, nausea, sweating, fear or anxiety. Read more.. Women and men may have different symptoms. If you are a women click here more information. Heart disease is the leading cause of death in women. Know your risks!
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 DO YOU HAVE A FAMILY HISTORY OF HEART DISEASE- You need to be aware of your family history for heart disease especially if it involved your parents or siblings. A family history may be a risk indicator but it does not mean you are destined for heart disease. You have the power to take control of your own destiny and takes steps to reduce your risk. Read more... |
 PHYSICAL ACTIVITY TO IMPROVE HEART HEALTH - Our sedentary lifestyle greatly increases our risk of heart disease. Adults should have 30 minutes of physical activity each day. Not only will this reduce your risk of heart disease but it will improve your quality of life as well. Pump up your level of physical activity today and start to reduce your risk. Read more...
Need a plan to get started? Click here..... |
 EATING TO CUT YOUR RISK OF HEART DISEASE - a heart healthy diet can certainly go a long way to reducing your risk. Lots of fruits, vegetables and whole grains. Reduce your salt consumption and intake of unhealthy fats. Read more.. Try out some of these heart healthy recipes...
More heart healthy recipes...
and still more.... |
 3 NUMBERS THAT YOU SHOULD KNOW - Do you know your blood pressure reading, cholesterol numbers or waist size? All three are important indicators for heart health. The Heart and Stroke Foundation of Canada suggests that a waist size of more than 40 inches for men and 35 inches for women puts you at increased risk for heart disease. Read more.....
High blood pressure can be a huge risk factor for heart disease. A blood pressure reading of 120/80 mm HG or below is considered normal. Blood pressure can vary significantly throughout the day. Be sure to check your pressure regularly to get an average reading. To read more about the importance of your blood pressure click here.....
Cholesterol - it is a big topic these days - total cholesterol, HDL, LDL and triglycerides, what are your readings? what do they mean, how can you change them? Read more.... |
We all make em and we all break em!
Let’s make 2012 different. This is the year we succeed in our goals!
We all start off January with great intentions that sometimes don’t even last the month. If we can support each other in our goals we can all be more successful in obtaining long-term success. Would you like to improve your physical health, mental health or exchange bad habits for good ones. Let’s do it together and support and encourage each other along the way.
Many of us start January with the intent to eat better (and less) and exercise more. Sometimes the goals we set can be daunting and end up leading to failure, regrets and self loathing for our lack of will power. But did you know that losing even 10 lbs can considerably improve your health? Losing only 10 lbs can....
 Make your resolutions smaller and more manageable - Here are some small and easy ways to maintain and improve your health. Read more.....
If you can put together a group of 10 or 11 staff at your location you may be able to host a weight watchers session at your location. Contact your local weight watchers office for more information. Or check out Dr. Oz's website for a new challenge sponsored by Weight Watchers - the site provides some great tips for adopting a healthier lifestyle or you can participate in the challenge if you are ready. Read more....
Stress and anxiety threaten to overwhelm many of us. Some of us feel that we are stretched as far as we can and some may even be at the breaking point. Is this you? Your partner? Your co-worker? Where can you go for help? How can you survive 2012 without reaching the breaking point and bring your life back into balance? Read more....
 MENTAL HEALTH AWARENESS
What is Mental Health?
Mental health means striking a balance in all aspects of your life: social, physical, spiritual, economic and mental. Reaching a balance is a learning process. At times, you have may tip the balance too much in one direction and have to find your footing again. Your personal balance will be unique, and your challenge will be to stay mentally healthy by keeping that balance.
How is mental health different from mental illness?
Mental health is a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to his or her community.
Mental illness is a recognized, medically diagnosable illness that results in the significant impairment of an individual’s cognitive, affective or relational abilities. Mental disorders result from biological, developmental and/or psychosocial factors and can be managed using approaches comparable to those applied to physical disease (i.e., prevention, diagnosis, treatment and rehabilitation). for more information see Mental Health Works.
- That 9 out of 10 Canadians have at least one risk factor for heart disease
- That one hour of snowshoeing can burn 500 calories
- That losing just 10 pounds can reduce your risk of heart attack, dementia and sleep apnea.
- After one year of not smoking your risk of heart disease is half that of a smoker’s.
- That one in four Canadians will suffer from a Mental Health issue in their lifetime.
- That in Ontario, alone there are over 800,000 people living with diabetes.
- Walkers have less incidence of
cancer, heart disease, stroke, diabetes and other killer diseases. They live longer and get mental health and spiritual benefits.
- The World Health Organization (WHO) reports that "up to 80 percent of cases of coronary heart disease, 90 percent of type 2 diabetes cases, and one-third of cancers can be avoided by changing to a healthier diet, increasing physical activity and stopping smoking."
- In 2009, an estimated 20,000 Canadians will be diagnosed with colorectal cancer and 9,100 will die of it. Overall, colorectal cancer is the second leading cause of death from cancer in men and women combined.
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