Winter can be a tough time for everyone, but especially seniors, with hazards like ice and snow putting them at risk of falls and injuries. Some ways that seniors can stay safe in the winter include: 1) Staying warm – wear comfortable, waterproof, warm clothing and accessories when outdoors to prevent hypothermia and frostbite. 2) Asking for help – if you have health issues, get help from loved ones for shoveling, snowblowing, etc. 3) Walking safely – wear boots that have good non-slip soles and use a walking aid, if needed. Walk slowly on icy, uneven surfaces and walk with a buddy!
Community News
Stress and Your Nervous System
Humans cannot withstand being in a long-term state of emergency. When we encounter a stressful “event”, we have an expected physiological response (heart rate increases, pupils dilate, blood shuttles to our extremities and away from our organs), and after a few hours, we should return to a more balanced state. Research shows blood flow increases in our “hindbrain” away from our “forebrain,” meaning we become more emotional vs. rational. Talk to your chiropractor about how stress manifests in your nervous system and what they can do to help. In the meantime, work on lowering stress levels any way you can!
A Great Time to Make Changes
The beginning of a new year is a great time to make some real changes for your health. Some simple dietary suggestions include: 1) Try a new vegetable once a week and add an extra serving of veggies each day. 2) Slowly decrease pop or juice intake by ¼, then by ½, while increasing water intake. 3) Try some fruit for dessert. 4) If you have a lot of digestive issues, consider an elimination-type diet or food sensitivity testing to help decrease inflammation. 4) Try deep breathing before eating and chewing your food thoroughly to promote better digestion.
Home Care: Keeping Vulnerable Seniors Safe
The pandemic has drawn attention to issues that affect many long-term care facilities, including chronic understaffing and inadequate supplies of personal protective equipment for employees. During COVID-19, some Canadian families have opted to pull their loved ones out of seniors’ facilities and bring them home, with the support of home health care services. “Data clearly illustrates that seniors who live at home and receive in-home care have lower COVID-19 rates than institutionalized care,” says Maureen Charlebois, Chief Nursing & Clinical Officer at Bayshore HealthCare. “Our seniors deserve the dignity of staying in their own homes with excellent reliable care. Tragically, COVID-19 has proven that home care isn’t just a better experience, with this disease, it has vastly better health outcomes.”
Angie’s KICKSTART Weight Loss Challenge!
The New Year is a great time to make positive changes in our lives, and one impactful change you can make if you’re wanting to look and feel healthier is joining a weight loss challenge. Weight loss challenges are cost-effective options that create laser focus on your goals, they increase personal accountability, offer CASH prizes and encourage you to create new lifestyle changes that include fitness classes, strength training, online coaching and meal plans. Working towards your goals within a community of like-minded people can help you feel more in control of your mind & body and give you the support you need to succeed!
Clean Eating: Banana Quinoa Breakfast Bars
1 cup steel cut oats, 1 cup quinoa, 1/2 tsp baking powder, 1/2 tsp cinnamon, a pinch of sea salt, 3 large ripe bananas, mashed, 2 Tbsp ground flaxseed, 3 Tbsp natural nut butter, 1 Tbsp coconut oil, 2 Tbsp pure maple syrup. Optional: 1/4-1/2 cup add-ins coconut, chopped dried fruit. Preheat oven 350 degrees F. Grease a 9 x 9 baking dish with coconut oil. Combine in a large bowl. Add batter to baking dish and spread out evenly. Bake 25 mins. Let sit for 20 mins before cutting and allow to cool completely.
Words to Live By
There are greater things to be achieved in every New Year, and each and everyone must prepare themselves to be great, not by words of the mouth, but by a lot of sacrifices. – Michael Bassey Johnson
Words to Live By
“No matter how hard the past is, you can always begin again.” — Jack Kornfield
Joyful Mindful Holiday Eating
Tips abound for how to partake in all the delicious holiday season foods, without gaining 10 lbs or tossing your health goals aside until the new year. You’ve likely seen or heard the following before:
● Don’t go to a party hungry, eat a small snack beforehand
● Choose your splurges wisely – survey all the options first before making your choices
● Plan ahead, offer to bring a healthy option
● Be mindful that holiday beverages such as eggnog, hot chocolate, and cocktails carry a generous dose of extra calories
● Don’t stand next to the food table where you’ll be more tempted to continuously graze
● Hold a drink in your right (or dominant hand) so you are less likely to grab food
● Use smaller plates or glasses
● Make lighter or healthier versions of family favourites
● Chew gum while baking to avoid tasting or nibbling
● Keep Christmas baking in the freezer – out of sight out of mind
● Et cetera
Many are helpful and effective, but I want to offer (or I’d like to propose?) an even simpler option. Mindful eating.
Mindful eating is so helpful to avoid overeating, overindulging, or obeying the fomo or wth thoughts that tell us to go ahead and eat it all now and make up for it come January.
The essentials of mindful eating include paying attention to your senses, your surroundings and especially your thoughts.
Eat with all your senses
● Use your eyes to observe and appreciate not just the details of the food itself but also of the way the table is set, how the food is presented, and any additional festive decorations in the space.
● Use your ears to listen for the sounds around you; the buzz of conversation, music playing, tinkling of glasses or clattering of plates and possibly even sizzling or bubbling sounds from the food itself.
● Use your nose to note the delicious smells and aromas. Maybe it’s the turkey roasting, your mom’s famous cinnamon buns, grandma’s sugar cookies or the sweet and spicy fragrance of mulled wine.
● Use your body sensations to notice how hungry or full you might be, the temperature in the room, your feet grounded on the floor.
● Use your taste buds to savor and enjoy the food. Pause to discern the textures, temperature and flavours. Can you identify a unique ingredient or spice?
Observe your surroundings
Take note of where you are, who you are with, and what else might be going on around you. How are these things contributing to your overall enjoyment and pleasure? In what ways might they be encouraging behaviour you want to avoid such as overeating or eating just because it’s there?
Notice your thoughts
What is your inner dialogue? What stories are you believing or getting caught up in? “It’s the holidays…” “It would be rude to not eat something…” “I really want to, but I shouldn’t…”
Let go of all those thoughts, and instead get into the holiday spirit and intentionally cultivate an attitude of gratitude and appreciation. While this is a good thing to do all year round, it’s especially relevant at holiday celebrations intended to spread goodwill and cheer. What can you be thankful for and appreciate about this particular situation or event? How might you express that appreciation? Who can you share that feeling with?
A bonus of mindful eating is that it’s always available to you regardless of where you find yourself – no need to plan ahead. And you can do it the moment you think of it, no need to wait!
This holiday season allow mindful eating to slow you down, help you pay attention and create the opportunity to pause. Then, use that pause to connect with appreciation for those with whom you are celebrating and you’ll naturally consume less while experiencing more joy and happiness.
Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.
~Viktor E. Frankl
Using our Gifts to Better the World
‘Tis the season to give and receive, yet this holiday season will be like no other. Many are tired, overwhelmed, exhausted and anxious for this to end, while navigating a pandemic with many restrictions, limitations and emerging needs. How can we best use our own gifts and talents to serve and nurture our relationship with self, others, material things and our changing world instead of filling up with more “stuff”? We are being called to diligently examine and discern what is most important and in need of deep repair, healing, and loving while bringing in more ease, kindness, compassion and light moving forward into 2021.
Healthy Holiday Gift Ideas
Share the holiday joy with gifts that everyone will love! If you’re looking for stocking stuffer ideas for your friends and family, why not give the gift of a healthier body and home? Norwex cleaning and personal care products are safe, effective, and sustainable, so you can feel good about the gifts you’re giving. Some of Norwex’s products include features such as a revolutionary microfiber that removes up to 99% of bacteria from surfaces using just water – when following the proper care instructions, and an exclusive Baclock® that self-purifies with a micro-silver antibacterial agent. Sustainable alternatives to single-use disposables like wipes are also available and so much more!
