I have struggled with my weight for virtually my entire life. Recently, my trainer told me that I have a food addiction. This really depressed and demoralized me. It is true that my eating is not under control. I eat too much most of the time when I sit down for a meal and then, to make matters worse, I eat when I am stressed, when I am bored and when I am watching TV. I have tried every diet you can think of but in the end my weight has remained a problem. I heard about you from a friend who is in your weight loss program and speaks very highly of you and I wondered if you can help me.

Sharon C., Calgary Alberta

Dear Sharon,

First, let me address the food addiction issue. It is my opinion there is no such thing as a food addiction. It is clear from your email however that your eating behavior could use some moderating. There are many people who struggle with a disordered eating pattern in their lives and one of the consequences of that, aside from the psychological, is weight gain. The Preventous Weight Loss program is particularly designed to address the psychological factors that lead people to fail in their attempts to lose weight. It also addresses many of the myths that surround the whole issue of weight loss, such as, you have to exercise in order to lose weight or, you have to stop eating carbs to lose weight, and so on. Weight loss is not as complicated an issue as, unfortunately, it has been made out to be. If you would like to know more about our weight loss program please call us at 403.229.0129.

Alexander

Original post from Calgary Botox and Private Medical Clinic, Preventous Collaborative Health.

According to Webster’s Dictionary, the term “comfort food” was first used in 1977. What makes a food a comfort food? In a research study conducted in the U.S., men preferred warm, hearty foods, such as soups, casseroles, and meat, while women preferred snack-related foods, like chocolate and desserts. Perhaps not surprisingly, the same study also found a strong connection between consumption of comfort food and feelings of guilt.[1]

While eating for purely emotional reasons is generally discouraged, few things can compare to the comfort and enjoyment of a warm, home-cooked meal at the end of a long frosty day. Here are some comfort meal ideas that are delicious, nourishing and completely guilt free. Enjoy!

1. Turkey Mushroom Chili

This recipe uses mushrooms to maintain the protein and flavour while minimizing saturated fat.

Ingredients:

• 454 g lean sausage
• 454 g lean ground turkey
• 1 cup chopped onion
• 454 g fresh mushrooms, sliced
o L vegetable juice
• 1 can (180 mL) tomato paste
• 1 teaspoon sugar
• 1 teaspoon salt
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon dried basil
• 1/2 teaspoon black pepper
• Sour cream (optional)

Directions:

1. In a large saucepan over medium heat, cook sausage, turkey and onion until meat is browned. Drain off fat.

2. Stir in mushrooms, vegetable juice, tomato paste, sugar, salt, garlic powder, oregano, Worcestershire sauce, basil and pepper. Bring to boil, then reduce heat and simmer, covered, for 1 hour. Garnish meaty mushroom chili with sour cream, if desired.

Preparation time: 10 minutes

Serves 8

2. Grilled Eggplant Parmigiana Sandwich

This recipe is low in cholesterol, high in calcium and high in fibre.

Ingredients:

• 1 large eggplant, (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
• Olive oil cooking spray
• 1/4 teaspoon salt
• 3 tablespoons finely shredded Parmesan
• 1/2 cup shredded skim mozzarella
• 4 small pieces focaccia
• 2 teaspoons extra-virgin olive oil
• 5 ounces fresh baby spinach
• 1 cup crushed tomatoes, preferably fire-roasted
• 3 tablespoons chopped fresh basil

Preparation:

1. Preheat grill to medium-high.

2. Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan and mozzarella in a small bowl. Brush both sides of focaccia with oil.

3. Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.

4. Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.

5. Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the eggplant stack is hot and the cheese is melted, 5 to 7 minutes.

Original post from Calgary Botox and Private Medical Clinic, Preventous Collaborative Health.

It is important to remember that sedentary adults are at greater risk for heart attack and stroke when engaging in strenuous activities due to the sudden increase in heart rate and blood pressure. Shoveling snow can raise your heart rate to 97% of its maximum ability and systolic blood pressure to 200mmHg. Even walking in snow increases the demands of the heart and at-risk persons should slow their pace. Factors that place you at increased risk include: history of heart disease, high blood pressure, high cholesterol, smoking and sedentary lifestyle.

Clothing Considerations

Your body’s core temperature can drop quickly in cold weather unless you are wearing the right clothing to protect against hypothermia and frostbite. Clothing reduces heat loss through insulation by trapping air between layers. Recommended cold-weather clothing consists of three layers: an inner layer of lightweight polyester or polypropylene, a middle layer of polyester fleece or wool, and an outer layer designed to allow moisture transfer to the air while repelling wind and rain.

Synthetic fibers help wick away perspiration better than natural fibers such as cotton. However, you should adjust clothing insulation to minimize sweating and use clothing vents to reduce sweat accumulation. An outer layer is only necessary if it is rainy or very windy and you should reduce clothing insulation as exercise intensity increases. Lastly, remember to wear a toque or hat to prevent heat loss from your head.

The risk of frostbite is less than 5% when the temperature is above -15°C (5°F), but increased safety precaution is warranted when the wind chill temperature falls below -27°C (-8°F). In these conditions, frostbite can occur in 30 minutes or less in exposed skin. In concert, whole-body and facial cooling lowers the threshold for the onset of angina (chest pain) during exercise. The type and intensity of exercise also modifies the risk for a person with cardiac disease. Activities that involve the upper body and cause an increase in heart rate are a potential risk.

Safety Tips

When you head outside this winter to shovel remember the following safety tips from Alberta Health Services to avoid injury and strain to your back and heart.

• Reduce your chance of injury by performing 5 minutes of light aerobic exercise, dynamic movements, and stretches before you shovel. An adequate warm-up prepares the muscles to be used.

• Shovel soon and frequently. Even light snowfalls can pile up quickly and freshly fallen snow is easier to remove than snow that’s been packed down. Shoveling frequently also lessens each lifting load and reduces back strain.

• Pace yourself and avoid over-exertion. Snow shoveling is strenuous physical activity, especially for those who are sedentary. Strenuous activities cause a quick rise in heart rate and blood pressure. If you experience any shortness of breath or pain in your chest, jaw, arm or back, stop immediately.

• Take breaks indoors every 15 minutes, especially if there’s been a heavy snowfall. Don’t try to clear the snow all at once.

• Push the snow instead of lifting it and don’t overload your shovel. Replace your conventional shovel with a snow pusher or a small blade shovel. A smaller shovel requires you to lift less snow at a time and reduces the strain on your body.

• Maintain an optimal posture when lifting snow by keeping your feet close together and knees slightly bent with your back straight. Your abdominal muscles should be tightened to help support your back.

• Avoid twisting or bending when you toss a shovel full of snow. Always throw it in front of you instead of behind you, to the side, or over your shoulder. Most back injuries occur when you are in a twisted position. If you need to move snow to one side, reposition your entire body to face the direction you are pushing.

• Keep the weight of the shovel close to your body and avoid extending your arms. This prevents excess strain on your back muscles and spine.

• Watch where you walk and move consciously to reduce your risk of falling. When working outside in slippery conditions wear low-heeled shoes or boots with non-skid soles. Also, try to keep extension cords out of the way and pets inside.

• Stay well hydrated and avoid stimulants such as caffeine and smoking. Stimulants can place strain on your heart by constricting blood vessels and increasing heart rate.

People with risk factors for heart attack or stroke should be cautious and consider using a snow blower or having a neighbour shovel their sidewalk. The incidence of fatal heart attacks increases after heavy snowfalls. Those with heart problems or previous heart attacks should consult their physician before engaging in strenuous activities such as snow shoveling. In addition, sedentary individuals should be careful.

The City of Calgary has snow removal programs for those unable to shovel their own sidewalks and driveways. If you are feeling neighbourly you can become a Snow Angel by adopting an older adult’s sidewalk this winter.

Original post from Calgary Botox and Private Medical Clinic, Preventous Collaborative Health.

Workplace ergonomics improves well-being and performance by optimizing the interaction between postural positioning and the work environment to minimize unnecessary work and reduce the forces acting on your body. The following are helpful tips from the Association of Canadian Ergonomists to help prevent or reduce postural-related injuries, specifically in the neck, shoulders, lower back and hips.

Tips for working ergonomically:
• Place the top of the monitor no higher than eye level.
• Place the keyboard and monitor directly in front of you.
• Do not lean forward to view the monitor.
• Position your mouse at the same level as and as close as possible to the keyboard.
• Place the mouse left of the keyboard and use your left hand, reducing reaching.
• Ensure upper arms are relaxed at sides.
• Fully support your feet on the floor or a footrest.
• Ensure knees are level with or slightly below hip joint.
• When your fingers are on the home row keys, your hand, wrist and forearm should be in a straight line.
• Make a conscious effort to bring your head back and over your shoulders throughout the day.
• Change position frequently, taking a 30-second micro-break for every 15 minutes of work and getting up at least once each hour to move around.
• Stretch your neck, shoulders, chest, back, hips and hamstrings often.

Original post from Calgary Botox and Private Medical Clinic, Preventous Collaborative Health.

Vitamin D is a fat-soluble vitamin that helps our bodies absorb and use calcium and phosphorus for strong bones and teeth. It can also protect against infections by keeping your immune system healthy, and may reduce the risk of developing chronic diseases such as multiple sclerosis and certain types of cancer, such as colorectal cancer.

Vitamin D is not found naturally in many commonly consumed foods. In Canada, it is added to foods such as milk and margarine and some soy or rice beverages and yogurts. Good food sources of vitamin D include fatty fish, egg yolks and milk. Otherwise most of our vitamin D is made as a result of the skin’s exposure to UV rays from sunlight.

The association between vitamin D and CVD is supported by a number of ecological studies, which show that higher cardiovascular mortality is observed during the winter, and in regions with less exposure to sunlight. In Canada, many people have low vitamin D levels in winter due to lack of consistent sunshine. In addition, our skin’s ability to produce vitamin D decreases with age.

Clinical trials currently do not support vitamin D supplementation in prevention of heart disease per se. However, a supplement is often recommended when people have low levels of the vitamin. Keep in mind that the Institute of Medicine’s expert committee warns that total daily intake should remain below 4000 IU for adults and below 2500 IU for children, unless otherwise recommended by your doctor.
The following recipe is a tasty way to get more vitamin D the natural way.

Cheesy Spinach Sole
Preparation 10 min / Cooking 20 min
Serves 2

Ingredients:
140 g spinach 5 1/2 cups
2 sole fillets, or haddock 300 g
2 tsp canola oil 10 mL
1/4 onions, finely chopped 50 g
1 carrots, grated 100 g
salt to taste
ground pepper to taste
1/4 cup Parmesan cheese, grated 14 g

Instructions:
1. Wash and lightly drain spinach; transfer to a saucepan. Add salt. Cover and wilt over high heat for 2-3 min. Transfer the spinach to a colander and press gently to remove excess water. Place into a baking dish.
2. Pat the sole fillets dry. Arrange over the spinach.
3. Heat the oil in a pan on medium-low heat. Finely chop the onion and grate the carrots and sauté 3-4 min with salt and pepper. Portion the vegetables out on top of each fillet. Top with parmesan.
4. Bake in a preheated oven at 205°C for about 20 min, until golden. Serve.

Original post from Calgary Botox and Private Medical Clinic, Preventous Collaborative Health.

Dear Alexander,

I have been struggling with my weight since I was 9. I am now 47 and I have tried every diet on the planet, I have tried exercise, I have tried meal plans and just about everything else. A few times I have lost weight only to put it back on again. I heard about your weight loss program from a friend of mine and I was wondering if you could provide me with some guidance on what I can do about my weight.

V.S. Calgary

Dear V.S.,

I sympathize with your situation; losing weight can be a very difficult and frustrating experience. Unfortunately, many of the popular approaches to weight loss provide only a short term benefit – if they help at all – where a person may lose some weight for a brief period of time, only to gain it back again a short while later. Because the current approaches to weight loss are so unsuccessful at helping people lose weight, it is my contention that a new approach to weight loss is required, one that is not too cumbersome or oppressive to implement and, in particular, one that will lead to permanent weight loss.

You may be interested in attending our weight loss information session being held on November the 16^th at Preventous Collaborative Health. The session runs from 6:30 – 8:00 PM. In this session I will talk briefly about the challenges facing people trying to lose weight and I will also provide an introduction to a model I am employing at Preventous to help people lose excess weight and keep it off permanently.   To know more please call us at Preventous at 403.229.0129.

Original post from Calgary Botox and Private Medical Clinic, Preventous Collaborative Health.

The problem can be traced back to the 1960s when Karl Klein, an oft-published professor, claimed that performing full (below parallel) squats was dangerous and damaging to the knee. But over the years, the field of exercise science has developed along with its research. And it turns out that Klein was wrong.

While some people may experience pain when learning to squat, this is not a telltale sign that damage is being done. What the pain really means is that either the technique is incorrect or there is an issue with joint flexibility.

Contrary to Klein’s belief, current research supports training programs involving full squats. Squatting below parallel strengthens the ligaments of the knee, decreases joint laxity and decreases contact pressure at the joint. In fact, the greatest pressure at the knee occurs at an 80- to 90-degree bend.

Perfect Your Technique
When performing a squat there are four important factors to consider: stance width, weight distribution on the foot, forward movement of the knee and backward movement of the hip.

A narrow squat stance (feet hip-width apart) allows the knees to move forward and decreases backwards movement of the hips, placing the weight in the centre of the foot. This stance evenly distributes the effort of the hip, knee and ankle musculature for safe and efficient movement.

A wide squat stance (feet greater than hip-width apart) will have less forward knee movement resulting in a greater backward shift of the hips, placing the weight distribution in the heel. This stance reduces the amount of ankle bend and consequently increases the demands on the hip and knee. The wide squat stance often results in increased contact pressure at the knee joint and inner knee strain, often associated with injuries.

Simply put, if squats are causing you pain you have to address the problem. A certified kinesiologist will be able to assess flexibility along with muscle weaknesses and/or imbalances, and will teach you the proper technique. The result will be stronger hips, knees and ankles, without worrying about injury.

Original post from Calgary Botox and Private Medical Clinic, Preventous Collaborative Health.

Orange veggies and fruits get their bright colour from beta-carotene, a powerful anti-oxidant that may reduce your risk of heart disease and many types of cancer. Remember that antioxidants help protect all cells from radical damage that occurs with exposure to pollutants, UV rays, aging and general metabolic processes.

Your body also uses beta-carotene to produce vitamin A, essential for healthy vision, immune function, and regulation of cell growth. And potassium from orange veggies is important for nerve and cell function, as well as regulation of blood pressure.

Does this means that it is time to stock up on baby carrots? Sure, but there are many other options too. Feel free to explore the fall bounty of squashes, pumpkins, orange bell peppers and sweet potatoes. Alternatively, mix it up with apricots, nectarines, papayas, peaches and mangoes, though these may not be in season.

Recipe: Pumpkin Pie Oatmeal

Ingredients:
3 cups water
3 cups low-fat milk
3 cups raw pumpkin (cut into 1-inch cubes)
1 1/2 cups steel cut oats
1/2 cup honey
1 tsp ground cinnamon
1/4 tsp ground nutmeg
½ tsp table salt
½ cup walnut pieces

Instructions:
Set aside walnut pieces. Combine the rest of the ingredients in a 3- to 6-quart slow cooker; stir well. Cook, covered, on low setting for 7-9 hours; stir well before serving. Top each bowl with walnuts. Makes 4 individual servings.

Original post from Calgary Botox and Private Medical Clinic, Preventous Collaborative Health.

Hello Alexander,

I wanted to know if depression is a common occurence with addiction. I have been struggling with an alcohol addiction for many years now (I can admit that now) but over the last three years I have also been depressed. Also, I have heard people say that once someone becomes an addict he or she is an addict for life, is this true?

Signed, struggling.

My response:

Yes depression is a common occurrence with addiction. The reason depression accompanies addiction is because of the havoc addiction causes in a person’s life. Additionally, the repeated failures a person experiences in trying to quit the addiction adds to his or her mental burden, further contributing to depression.

With regards to whether a person who has suffered from an addiction is an ‘addict’ for life, I do not believe this. In my many years of experience working with addictions I have seen many, many cases where people quit their addictions and never look back again. It is true that for some people their past addiction continues to cast a shadow on their future life despite the fact they have quit their addiction but this is certainly not true for most people, in my experience.

Alexander Dhand is a Registered Psychologist practicing in the areas of Weight Loss, Addictions, Depression, Anxiety, Stress, PTSD, Chronic Pain and Self-Esteem. He can be reached at 403-229-0129.

Original post from Calgary Botox and Private Medical Clinic, Preventous Collaborative Health.

Categorize Your Carbs

Many low-carb diets urge you to virtually eliminate foods from the grains and starches food group, especially in the initial stages of weight loss. But Canada’s Food Guide maintains its 6-8 serving recommendation for the Grain Products food group.

That’s because not all carbohydrates are created equal. Pastries, store-bought snacks and cookies are carbs but they would not be considered part of the Grain Products food group. They would classify as ‘other’ foods due to the high content of sugar and fat.

Also, our supermarkets and pantries are flooded with refined grains. These include many white pasta dishes, refined crackers, pretzels, breads, snack cakes and cereals.

Refined grains are produced by milling whole grain into flour to create a fine texture and improve shelf life. Milling removes the germ and the bran, and only the endosperm (inside portion) remains intact. Although several nutrients are added back to create an “enriched grain,” refined grains contain much less fibre and fewer nutrients than whole grains (especially if they’re high in solid fats and added sugars). Since they are digested more quickly, they tend to be much less filling and can spike our blood sugars. Limiting refined grains in your diet is a good idea, and your pancreas will thank you!

But whole grains are an entirely different story. Whole grains contain all the natural nutrients and essential parts of the grain seed including the bran, germ, and endosperm. They are a rich source of fibre, B vitamins—including folate, which plays a role in heart health, and thiamin and niacin, both of which help the body burn energy. Whole grains are also rich in minerals such as iron and magnesium, which may help lower blood pressure.

A recent study published in Nutrition Research found that adults who consumed the most whole grains had the lowest body mass index and waist circumference. In addition, emerging evidence shows that whole grain consumption is associated with a reduced incidence of type 2 diabetes.

Examples of whole grains include 100% whole wheat, whole oats, wheat berries, wild rice, brown rice, barley millet, amaranth, sorghum, triticale and quinoa.

Portion It Out

A big bowl of whole grain pasta or brown rice is a good way to get started on your recommended 6-8 servings, right? It sure is, if you want all of your servings in one sitting.

A typical bowl of pasta is about 3-4 cups. A serving of grains is only ½ cup. So your one pasta portion ends up being your daily 6-8 servings of grains. With the portion distortion we are surrounded by, no wonder we start to see these foods as fattening!

Here are some typical serving sizes:

The Grain Group
1/2 cup cooked rice —- size of a tennis ball
1 whole-grain pancake (1 ounce or 5″) —- compact disc (CD)
1 piece of cornbread (2 ounces) —- bar of soap
1 slice of bread (1 ounce) —- audiocassette tape
1 cup of pasta/spaghetti (1/2 cup) —- a tightly clenched fist
1 cup of cereal flakes (1 ounce) —- a fist
The bottom line is that there is no need to eliminate an entire food group from your menu. Practicing label reading, product selectiveness and portion control can help you reap the health benefits of grains without breaking your calorie, fat or sugar bank.

Barley-Stuffed Artichokes
1/2 cup pearl barley or whole grain barley
1-1/2 cups water
4 large artichokes
1 teaspoon salt
1/3 cup chopped cucumber
1/3 cup chopped red bell pepper
1/3 cup chopped almonds, toasted
1/4 cup finely sliced green onion

Dressing
1/4 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon white wine vinegar
1 tablespoon Dijon-style mustard
1 teaspoon granulated sugar
1/2 teaspoon ground black pepper
1/4 teaspoon salt
3 ounces feta cheese, crumbled

In small saucepan with lid bring water to a boil. Add barley and return to boil.

Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. If using whole grain barley, increase cooking time to 50-55 minutes and pour off any unabsorbed liquid after cooking. Set aside.

Rinse artichokes. Cut off stems at base and remove small bottom leaves. Stand artichokes upright in deep saucepan, just large enough to hold snuggly. Add salt and 2 to 3 inches boiling water to artichokes. Cover and boil gently for 35 to 45 minutes or until artichoke bases can be pierced easily with fork. (Add more boiling water if necessary.)

Remove artichokes from saucepan; turn upside down to drain and cool. When cool, gently spread artichoke leaves to reveal centre cone of leaves. Pull out centre cone; discard. Scrape out any purple-tipped leaves and fuzz from each artichoke centre; discard.

Combine cooked barley, cucumber, bell pepper, almonds and green onion in medium bowl. Mix together dressing ingredients; toss with barley mixture. Refrigerate barley for 30 minutes.

Spoon equal amounts of chilled barley mixture into centres of artichokes and serve.

Makes 4 entrée servings.

Per serving: calories 433, protein 15g, fat 25g, carbohydrates 43g, cholesterol
19mg, fibre 15g, sodium 1216mg

Original post from Calgary Botox and Private Medical Clinic, Preventous Collaborative Health.