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Regular exercise, stress reduction and a healthy weight are key factors in the prevention of heart disease. When combined with healthy eating, the benefits are even greater!  It’s never too late to make heart-friendly changes to your diet. Where do you start? Take a look at your fats.

New and emerging research indicates that healthy diets high in DHA and EPA omega 3’s lower our risk of heart attack and stroke. DHA and EPA have been shown to:

Try Salmon

Like other cold-water fatty fish (mackerel and sardines), salmon is one of the richest dietary sources of DHA and EPA omega 3 fats.

Eat salmon at least twice a week, fresh, frozen or low-sodium canned. For the healthiest dishes, bake, broil or grill salmon instead of frying.

How much? A serving of salmon is 2.5 oz. or 75 grams (about the size of your palm).


Citrusy Summer Salmon Recipe

Makes 6 servings
Prep Time: 15 minutes
Cook Time: 15 minute

  • 2 medium tomatoes, chopped
  • 2 large oranges, peeled, sectioned and coarsely chopped
  • 2/3 cup (150 mL) sliced green onions
  • 6 tbsp (90 mL) chopped fresh cilantro or parsley, divided
  • 2 tsp (10 mL) finely chopped, seeded jalapeno pepper (optional)
  • 4 tbsp (60 mL) olive oil
  • 6 salmon fillets (about 1.5 lb or 750 g)
  • Lemon or lime slices (optional)

Combine tomatoes, oranges, green onions, 4 tablespoons cilantro and jalapeno pepper in a large bowl. Set aside. Blend olive oil with remaining 2 tablespoons cilantro in a small bowl. Grill or broil salmon, brushing with cilantro spread, for 15 minutes, or until salmon is done. Serve salsa with salmon. Garnish with lemon or lime wedge.

Nutritional Information (per serving: one fillet)

  • 18.0 g fat
  • 3.2 g saturates
  • 6.5 g polyunsaturates
  • 0 g trans fats
  • 56 mg cholesterol
  • 10 g carbohydrates
  • 7 g sugar
  • 1.9 g fibre
  • 20.7 g protein
  • 88 mg sodium
  • 584 mg potassium
  • 43 mg vitamin C
  • 176 RE vitamin A
  • 51 mg calcium
  • 0.7 mg iron
  • 300 IU vitamin D
  • 1.64 mg vitamin E


After 14 months, the World Health Organization has declared that H1N1 is now in a post-pandemic period. The pandemic led many people to consider protecting the health of their families through immunization, and many adults received their first immunizations since childhood. But the H1N1 vaccination may not be the only immunization adults need.

Adult immunization

Routine immunizations, often last received in childhood, may no longer provide protection in adulthood. This means that adults may be susceptible to illnesses themselves and could even act as carriers of diseases, such as whooping cough (pertussis), to their children or grandchildren.

As an adult, you need to take a close look at your immunization status to vaccine-preventable illnesses.

General adult recommendations:

  • Seasonal influenza
  • Tetanus/diphtheria  (+ one-time pertussis) boosters
  • Pneumococcal pneumonia for those over 65 years old and other high-risk groups
  • Measles, mumps, rubella –  if no history of measles or mumps or only have had MMR x 1 dose
  • Chicken pox – if no history of disease

Special considerations:

  • Travellers
  • Chronic illnesses – e.g., diabetes mellitus or respiratory issues such as asthma
  • Compromised immune systems through medications, transplants or lack of a spleen
  • Pregnant or breastfeeding
  • Health care workers
  • Childcare workers (even those who work with teens / college-aged)
  • Accommodations – nursing homes, lodges, chronic care facilities, those living with high-risk individuals, or the homeless

New vaccines within the last year:

  • Shingles
  • H1N1

Immunization recommendations vary from person to person. The vaccinations you need depend on your medical and vaccination history, as well as circumstances such as those listed under special considerations. The health care team at Preventous looks forward to having the opportunity to discuss your specific vaccination needs with you.

People today take good care of themselves, keeping their bodies young and healthy and maintaining a youthful appearance much longer than people of previous generations. But as we age, lip tissue shrinks, making us look older. Done properly, lip enhancement can be the solution.

Lip enhancement has come a long way since it first became popular in the nineties. Today’s procedures take very little time and are very effective. As a result, Preventous performs hundreds of cosmetic procedures each year, including lip augmentations.

At Preventous, we use hyaluronic acid (Restylane® or Juvederm) to add volume to lips. After applying a topical anesthetic, your physician injects the hyaluronic acid using tiny needles. The procedure is relatively painless and the results are immediate.

The most important question to ask when considering lip enhancement is whether the doctor performing the procedure is experienced. If someone has not done many enhancements, they may overfill the area, resulting in lips that are too big or have a stiff, unnatural appearance.

Lip enhancements are performed in Preventous’ comfortable medical clinic, making them safe as well as effective. The length of time they last varies; some people see results for as long as six to eight months.

The way you look affects how you feel and is part of living your healthiest life. As you work to take care of yourself inside and out, cutting-edge cosmetic medicine techniques and procedures are tools like lip enhancement can help.

Are you giving natural health products to your children? Are you sure they’re safe? Natural health products are often viewed as healthier alternatives to medicine, or as healthy ways to prevent illness. But just because something is natural doesn’t mean it won’t hurt your child.

Some natural health products typically given to children are vitamins, homeopathic medicines, herbal remedies, probiotics and amino acids. Concerns about their use by kids include:

  • Allergic reactions
  • Harmful effects from taking too much
  • Unpleasant or harmful side effects
  • Lack of research into and understanding about the effects of products on children’s growing bodies
  • Reactions with prescription and non-prescription drugs

Although Health Canada does regulate natural health products, you may be using a product they have not assessed. Look for a Drug Identification Number, Natural Product Number or Drug Identification Number – Homeopathic Medicine on the label. If you find one, the product has been approved by Health Canada.

We encourage all members of the Preventous family to talk to us about the products they are giving or are considering giving their children. We focus on illness prevention and risk management through scientifically proven medical strategies and can give you knowledgeable advice and assistance as you work to ensure your child is in peak health.

For more information about children and natural health products, visit the Canadian Paediatric Society website.

How strong is your balance system?

As children we develop good balance by practicing balancing activities – walking along walls, jumping, spinning and climbing. As adults, we tend to take balance for granted. But this complex system helps you look and feel good and needs plenty of regular attention to operate at its best. Here’s why you need to focus on improving your balance system.

A healthy balance system gives you more energy and strength and helps you move freely and confidently. Keeping your balance system healthy is especially important if you have problems due to illness, such as joint pain, weakness or dizziness. In these cases, balance training can help you get back to normal and overcome feelings of stiffness or unsteadiness. A strong balance system also helps in sports.

Sprains and strains are often due to a lack of balance. The term proprioception refers to a sense of joint position; it is required for every movement we make and for maintaining balance. Even a strong ankle can sprain when running on uneven ground if the runner hasn’t trained the neuromuscular system to react appropriately. Proprioception training is highly common in rehabilitation of injured athletes, but it can just as easily be used to prevent injury.

No matter how old you are, balance can be learned, challenged and improved. Balance-specific exercises are designed to encourage normal motor sequencing, muscle recruitment and joint stability – all prerequisites to developing a balanced body.

Stretching, stabilization and dynamic exercises, as well as task-specific balance skills, lead to long-term stability. In addition, balance-specific exercises help you develop an awareness of body segments and how to align them.

Enhancing your balance system will ultimately improve your postural endurance, control and awareness; reduce your risk of injury; help you overcome illness and ensure you play your best during sports. Spend time working on your balance system each week, and you’ll soon see the benefits.

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