’S HEALTH & WELLNESS MAGAZINE JAN/FEB 2010

HALT THE SALT Don’t look now, but your diet may be killing you MINOR HOCKEY, MAJOR INJURY The consequences of concussions

PLUS Run! Jump! Throw! Is your child physically literate? Say goodbye to fad diets The wonders of cabbage Ahh-choo! Treating your child’s common cold Sneak Peek: A look at plans for the new Women’s Hospital

GOING FOR GOLD gears up for the Games

Pour une version française téléphonez au 926.7000 Rendez vous à notre site Web : www.wrha.mb.ca/lecourant When Pain Won’t go Away Driv Autumnwood ® By LaserHealth Solutions rom the dull, nagging ache of tendonitis to the sharp, stabbing jolts from shoulder and back injuries, pain can F Fronte Pa

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LaserHealth® Solutions • 204-255-7779 • #1 - 1031 Autumnwood Drive Health Services Directory Annuaire des services de santé Looking for a telephone number for health services in Vous cherchez un numéro de téléphone pour les the Winnipeg region? services de santé à Winnipeg? See the Health Services Directory insert located in Visitez l’Annuaire des services de santé au centre de the centre of this Directory. ce bottin.

788-8200 788-8200 For answers to your health related questions call Pour des réponses à vos questions en matière de santé, Health Links-Info Santé 788-8200. appelez Health Links – Info Santé au 788-8200. Registered nurses are available to answer your Des infirmières qualifiées peuvent répondre à vos questions 24 hours a day, 7 days a week. questions 24 heures par jour, sept jours par semaine.

www.wrha.mb.ca www.wrha.mb.ca Health Services Directory Online Annuaire des services de santé en ligne For online information about health services, Pour de l’information en ligne sur les services de santé, programs and organizations in the Winnipeg health les programmes et organismes de la région sanitaire de region, go to www.wrha.mb.ca. Winnipeg, visitez le www.wrha.mb.ca. by Christine Dino AU.D. Doctor of Audiology CAN YOU HEAR ME NOW? SOUND TECHNOLOGY

Hearing Aids have had a long standing People working in noisy environments will be making an investment on reputation as being big and bulky; should use hearing protection such as yourself. It is not good enough to however, the latest devices give you ear plugs and/or ear muffs. simply just call; you must make an something to talk about. They are so Hearing loss also affects children. They appointment and consult with your advanced that it is hard to see them. become hearing impaired due to Audiologist to find out which hearing More than half of over the complications at birth, medications, aid is appropriate for your hearing age of 65 will experience some degree genetics and health conditions such as loss and lifestyle. This is a long term of hearing loss and many don’t seek ear infections. commitment. You should get regular to do anything about it. One obvious The greatest advance in hearing aid checkups and adjustments on your explanation is the look - big, bulky and hearing aids to ensure that they are ugly. But, as technology has improved technology are the open-fit hearing aids (receiver-in-the-ears). Almost working properly for you. Hearing every other aspect of our lives, it has aids must be cleaned every day & also improved in the hearing aid invisible, it has a wire that inserts inside the ear and the aid fits behind the ear. batteries must be replaced every 3-5 arena. Overall health & well-being days or 1-2 weeks depending on the includes your hearing. Our five senses These are great for people with mild to moderate high frequency hearing type of Hearing aid you have. Hearing help make every second of our lives aids last about 5 years. a rich experience. If you could not loss. They allow the user to hear in noisy see, you get glasses. If you could not social environments such as family If you suspect that you may have a hear, you get hearing aids. gatherings and hearing loss, see your Audiologist. Hearing connects us to our restaurants. Fully Prior to testing, make sure your ears collegues, friends & most automatic digital are free of earwax. Your Audiologist importantly the people we “When you lose hearing aids will take a case history, perform a love. Hearing aids improve your vision, you lose with directional complete hearing examination (not a microphones hearing screening), explain the results the quality of life. However, contact with things. many people who could have improved of the Audiogram (hearing test) to benefit from the hearing When you lose your many people’s you and make appropriate hearing aids either do not seek or hearing, you lose lives. They aid recommendations if required. Test refuse treatment. contact with people.” automatically results are valid for 1 year. If you have adjust from quiet The hearing aids now on the hearing loss that can be medically or - Helen Keller environments market are small computers surgically treated, an ENT (Ear, Nose for the ears. All hearing to noisy ones & Throat specialist/ Otolaryngologist) aids have a microphone, instantaneously. consult will be made. There is no need to press a button or amplifier, speakers and battery. The Even though hearing aid technology even turn the volume. right hearing aid for you is the one that has improved tremendously in the works with your lifestyle. One versus two hearing aids - if you past few years, it is not a cure and will Youth is king and nothing says old age have hearing loss in both ears and not give you back normal, perfect as much as a hearing aid. No one wants hearing aids are beneficial to both hearing. However, it is better than a hearing aid in the first place. Hearing ears, get two hearing aids. It allows for doing without. aids are a sign of getting old. But all better sound quality, directionality and that’s about to change. Over 25% of speech will sound more natural. For more information contact hearing loss is due to aging, a condition How much do hearing aids cost? known as presbycusis & a rapidly Great question - Hearing aid prices McPHILLIPS HEARING & growing group of adult hearing loss is vary from place to place. It is AUDIOLOGY CENTRE INC. caused by noise damage. Although important to price check. Get three we can’t stop aging, we can reduce estimates & then come to McPhillips Ph. (204) 953-4200 our risk of noise-induced hearing loss. Hearing & Audiology Centre. You www.audiology-online.com 40

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42 Table of contents Features Going for gold Cindy Klassen gears up for the Vancouver Olympics 12

Halt the salt Don’t look now, but your diet may be killing you 20

Minor hockey, major injury Consequences of concussions 30

Departments & Columns A Letter from the Winnipeg Health Region Supporting the North 7

Health Beat Making life easier for pediatric kidney patients; Amy Tinsley: One year later 8

20 Ask a Nurse Ahh-choo! Treating your child’s common cold 40

In Motion Run! Jump! Throw! Is your child physically literate? 42

Region News A look at plans for the new Women’s Hospital 44

Healthy Eating Say goodbye to fad diets 48

Big Picture The wonders of cabbage 50

30

January/February 2010 5 January/February 2010 Volume 2 Issue 1

Publisher Winnipeg Regional Health Authority President & CEO Dr. Brian Postl Waiting for the next Regional Director, Communications & Public Affairs Michele Augert Editor Brian Cole ? Contributing Writers Jennifer Partridge, Judy Owen, Introducing Winnipeg’s newest Susie Strachan Columnists Lydia Lee, Deanna Betteridge, Linda Coote health and wellness magazine.

Creative Director Krista Lawson Catch yours today! Photographers Marianne Helm, Sean Dennie, Eddie McDowell Illustrator Krista Lawson

On the Cover Cindy Klassen, photographed by Sean Dennie at the in One year (six issues): $12.60 Editorial Advisory Board Lynda Tjaden, Dr. Michael Moffatt, Dr. Wayne Hildahl, Dr. Cheryl Rockman-Greenberg, Two years (12 issues): $23.10 Réal J. Cloutier Call 697-7122 or send an Winnipeg Free Press e-mail to [email protected] Publisher Bob Cox VP Sales & Marketing Laurie Finley Manager, Advertising Tracy Mainland

Wave is published six times a year by the Winnipeg Regional Health Authority in co-operation with the Winnipeg Free Press. It is available at newsstands, hospitals and clinics throughout Winnipeg, as well as McNally Robinson Books.

Advertising Sales Call your Winnipeg Free Press sales representative or phone 204.697.7389.

Subscriptions Wave is available through subscription: One year (six issues) for $12.60 ($12+GST) Payment may be made by cheque, money order, VISA, or MasterCard. To subscribe: Phone: 204.697.7122 Fax: 204.697.7370 Send an e-mail to: [email protected] Or write to: Wave C/O Winnipeg Free Press 1355 Mountain Avenue Winnipeg, MB R2X 3B6

Editorial Office Winnipeg Regional Health Authority 650 Main Street Winnipeg, MB R3B 1E2 Phone: 204.926.8144 E-mail: [email protected] A French-language version of this magazine is available at www.wrha.mb.ca/lacourant. You can request a printed copy by calling 204.926.7000.

The information in this magazine is not meant to be a substitute for professional medical advice. Always seek advice from your physician or another health professional regarding any medi- cal condition or treatment. Opinions and views expressed in this publication do not always represent those of the Winnipeg Regional Health Authority. This publication may not be reprinted or reproduced in whole or in part without the consent of the Visit a meeting in February for FREE. Come out and see Winnipeg Health Region. what the Group Support can do for you For information on class times and locations in your area call 987-7546 6 WAVE A Letter from the Winnipeg Health Region Dr. Brian Postl, President & CEO Supporting the North

s regular readers of Wave My time in Shamattawa solidified my then give them additional responsibility Aknow, I normally like to interest in the North. I worked for two-and- for providing care to some northern use this column to highlight a-half years in Churchill upon graduating communities. So, for example, a Region from university, and I was for seven years clinic currently employing 10 physicians some of the stories we have the Director of the Northern Medical Unit, would recruit three more doctors. Then, prepared for our magazine. an organization based at the University of all of the doctors in that clinic would be And given the lineup for this issue – a that provides health services to responsible for providing care to certain cover story on Olympian Cindy Klassen some northern communities. communities in the North. In essence, that and feature articles on the impact of I still make regular trips north, working would mean each doctor spending a week concussions on young athletes and the in various communities as a pediatrician, or so up north every two months. negative health effects of consuming too which is my area of practice. These trips There are a number of benefits to this much salt – there is certainly a lot to talk serve to remind me of the services that are model. First, it should make recruitment about. lacking in these communities, services that easier. A doctor who isn’t interested in This time, however, I’d like to stray from we in Winnipeg take for granted. working up north full-time, but would like the script a bit and use this space to talk I am not alone in this view. A number to work part-time could have the best of to you about something else: access to of us here at the Region have had both worlds – a full-time appointment in health care in the North, and the role the experience working up north, and we’ve Winnipeg, with regular trips north. The Winnipeg Health Region could play in all long realized that more needs to be people living in the North would also improving it. done to improve access to care in these benefit: patients who see physicians from As most readers will know, people living communities. We’ve also concluded that the same clinic on a rotational basis would in the remote communities of northern the Winnipeg Health Region has a role to receive enhanced continuity of care. The Manitoba and Nunavut face numerous taxpayer would also benefit because the challenges. Many of these communities model outlined above should reduce are accessible only by air or winter road. overhead and make the delivery of care Living conditions are tough: housing is more efficient. often poor, drinking water is frequently We at the Region have already had only available by truck, and health-care some discussions with the province, the services are sporadic. Manitoba Assembly of Chiefs and the I first learned about how difficult life can Northern Medical Unit about this idea, be in the North almost 40 years ago. At the and they are supportive. We haven’t had a time, I was a medical school student and conversation with the federal government took a summer job at a nursing station in yet, but I suspect they would be in favour Shamattawa, which is located about 800 of anything that improves the quality of kilometres north of Winnipeg. care in remote communities. The next step It was, to say the least, an eye-opening in this process will involve working out a experience. One could not help but play in this effort. funding agreement with the various levels notice the poverty and the social and As noted earlier, the key provider of of government and then launching a pilot health issues that flowed from it. Back services right now is the Northern Medical project to test its effectiveness. then, the biggest health problem in Unit. While this agency has done a In the longer term, I can see this model Shamattawa centred on the pandemic of remarkable job of providing services to the being used to provide a broader range of gasoline sniffing among children – some North over the years, it is currently running health services to northern communities. as young as two and three years of age. into some difficulty recruiting doctors. In addition to doctors, the program could It’s a problem that hasn’t completely I’m told that nearly half of the agency’s be expanded to include physiotherapists, disappeared. physician positions are open because of occupational therapists, speech and Shamattawa did not have much in the this challenge in finding doctors. language specialists and registered way of a medical infrastructure back then. Here is where the Winnipeg Health dietitians – all specialties that are hard to The nursing station was not exactly loaded Region can help. Currently, the Region has come by in northern communities. with modern medical technology, even by a number of health clinics that provide How soon can we get this off the the standards of the day. It did, however, services to people in our community. ground? I’m not sure, given the various have some good, committed people Compared with the Northern Medical issues and government jurisdictions working there. Unit, we generally have an easier time involved. But one thing I am sure of is that In particular, I remember one nurse by recruiting doctors, nurses and other health- the Winnipeg Health Region is the largest the name of Sheila Bryant, who immigrated care professionals because working for us health-service provider in Manitoba, and to from Jamaica. Bryant was a means living in a large city, with all the one of the largest in Canada. If we can’t brilliant nurse and a midwife; I probably amenities and opportunities that entails. step in to help improve access to care in learned more from her about obstetrics I am proposing that we increase the the North, who will? than I did at university or any hospital. staff at these Region health clinics, and

January/February 2010 7 health beat

New test aims to make life easier for young Young kidney transplant patients like Kaden Morris, pictured transplant patients with parents Keith Morris and Karen Brouton, could benefit from Dr. Tom Blydt-Hansen’s research.

r. Tom Blydt-Hansen is leading a Fast facts about pediatric kidney disease Dstudy to determine whether a new In Manitoba, approximately 700 children per year are test can be used to detect a patient’s risk admitted to hospital with various forms of kidney disease. of rejecting a newly transplanted kidney. A small number of them will experience progressive kid- Approximately 10 to 20 per cent of children who receive a ney failure and will require dialysis or a kidney transplant kidney transplant will experience at least one rejection episode to survive. in the first year after transplant. Over time, up to 40 per cent Children with end-stage kidney failure struggle with will have at least one rejection episode. complications from kidney failure such as anemia, bone Currently, a kidney biopsy is needed to detect rejection. problems, high blood pressure and heart disease, nausea However, Blydt-Hansen is studying ways to perform a simpler with poor appetite, and growth problems. and less invasive test on urine that could be done regularly to detect early signs of rejection. Most children are eligible to receive a kidney transplant, and in those cases it can dramatically improve their Blydt-Hansen is using a technique called Nuclear Magnetic health and long-term survival. Resonance (NMR) spectroscopy. The NMR uses a magnetic field to measure the amounts of different metabolites that Living with a kidney transplant requires lifelong treatment everyone has in their urine. Metabolites are small molecules with medications to prevent kidney transplant rejection. produced and used by our cells, and include simple sugars, amino acids and waste products. By the numbers “The premise for our study is that amounts of these metabo- lites will change as a result of the rejection process,” says Bly- 48: Number of children being followed with chronic kidney dt-Hansen, a scientist at the Manitoba Institute of Child Health, failure who may need a transplant in the future. the research division of The Children’s Hospital Foundation. “If 40: Number of children being followed after transplant in we can distinguish these patterns, that will allow us to detect the Pediatric Kidney program. rejection early and then begin treatment to protect the kidney transplant and improve the long-term kidney function.” 5 to 8: Number of pediatric kidney transplants per year in Preliminary results of the study, done in collaboration with Manitoba. the Institute for Biodiagnostics (National Research Council of Canada), have shown more than 90 per cent accuracy in being 40 to 50: Total number of transplants per year in Manitoba. able to differentiate between the samples with and without 600: Number of kidney transplants per year in Canada. rejection. Blydt-Hansen and his team hope to be able to design a test that can be used in the clinic. This should help reduce 10: Percentage of kidney transplants for children. the number of biopsies that children with transplants will need and help identify children with possible early rejection. Source: Manitoba Institute of Child Health

8 WAVE Healthy Reading These titles have been recommended from books available at local bookstores. For more health and wellness reading recommendations, please visit the online community at www.mcnallyrobinson.com, or visit McNally Robinson Books at Grant Park.

The New Heart Disease Handbook, Christopher P. Cannon, MD Take charge of your heart health today. This book provides you with all the information you need to safeguard your heart. And even after a heart disease has been diagnosed, this book can be used to take positive action – to control the illness, minimize its effects, and have a say in the selection of the best possible treatment.

The Merck Manual Home Health Handbook This comprehensive medical resource extensively cov- ers health care for newborns, the elderly, and every- one in between. The new Third Home Edition provides the same authoritative information doctors have re- lied on in The Merck Manual, for more than a century, in easy-to-understand, everyday language.

Muscle Medicine, Rob DeStefano, DC Muscle and joint injuries are not just for sports super- stars anymore. Back, shoulder, hip and knee prob- lems impact more of us than ever before, sometimes making even routine activities seem impossible. Now, two of America’s top experts on muscle and joint health have teamed up to create a program that anyone can easily follow to feel great. Among other things, this book offers information on how to strengthen the body’s major trouble spots, a nutri- tion program and dozens of illustrated exercises.

Heart Healthy Foods for Life, Leslie Beck In this book, leading nutritionist Leslie Beck explains which foods to eat, how often, in what amounts and how to add them to your diet to prevent heart disease. This indispensable diet plan includes every- thing you need to know about foods that fight heart disease, including guidelines on what to eat for a diet that’s rich in fibre and low in saturated fats; handy tips for buying, storing, preparing, and incorporating heart-healthy foods into your diet; exercise for pre- venting heart disease, and over 100 delicious recipes with complete nutritional analysis.

The Canadian Guide to Prostate Cancer, Leah Jamnicky and Robert Nam This book is the first choice for all Canadian men look- ing for a comprehensive understanding of prostate health. It covers everything you need to know, includ- ing the latest medical research on diet and lifestyle, prevention, early detection, diagnosis, step-by-step treatment options in Canada – including alternatives to surgery and issues specific to gay men – recov- ering intimacy, and moving on with health and energy.

January/February 2010 9 your health Calling Winnipeg!

little over a year ago, baby Amy Tinsley arrived in Winnipeg Amy and her Afrom Ireland after having been diagnosed with hypophos- mom, Leanne, phatasia, a potentially fatal genetic disorder. share a smile.

At the time, the prognosis did not look good for as long as she wishes but is not yet walking on her Amy. Babies diagnosed with this rare disorder do not own due to difficulty balancing, as a result of her normally live more than a year. curved spine. “She seems determined to walk, and Fortunately for Amy, Dr. Cheryl Rockman-Green- her pediatrician, physiotherapist and I are all hopeful berg, head of the Winnipeg Health Region’s Pediatric that this will happen around the time of her second Program, was heading up a new drug trial for the birthday.” treatment of hypophosphatasia. Under her care, Amy Meanwhile, Leanne says, Amy is now strong became the first child in the world to receive ENB- enough to feed orally and is making up for lost time 0040, a drug developed by Montreal-based Enobia in learning how to speak. “She has learned enough Pharma. words to make known her tastes – breakfast, pan- The drug worked. Today, Amy is back home, just cake, toast, apple, sweetie, juice, and chocolate.” outside of Belfast, getting ready to celebrate her sec- Rockman-Greenberg, meanwhile, says Amy’s prog- ond birthday on February 20. ress has been “spectacular.” And what a celebration it will be. Thanks to the “Amy looks like she has really come on strong. She medication, Amy is on her way to living a normal, is much stronger. She crawls, stands up, takes steps. healthy life, according to Amy’s mom, Leanne Tinsley. She’s also developmentally catching up.” “How would I describe her progress – one word: Children’s Hospital is one of only two hospitals phenomenal,” says Leanne. “How often does it hap- in the world authorized to enrol children in the pen that a child, whose bones and muscles are so ENB-0040 drug trial. Earlier this month, Rockman- weak that she can’t sit up or even breathe for herself Greenberg launched the second phase of the study is then able to stand and furniture-walk with abso- in Winnipeg, which is expected to take 24 weeks. lutely no medical equipment 12 months later? This Four boys with hypophosphatasia between the ages drug has given Amy hope of life and has improved of 5 and 12 will participate in the study. The boys her quality of life, fit to match the average child.” come from France, Lebanon, British Columbia and Leanne says Amy is now strong enough to stand northwest Ontario.

10 WAVE Bulletin Board

The following is a sampling of some of the workshops and seminars available at the Wellness Institute at Seven Oaks General Hospital. Classes are held at the Wellness Calling Institute unless noted. Registration is required for most programs. To register for any class, call 632-3900 unless otherwise noted, or register online using the classes and events link at: www.wellnessinstitute.ca.

Mindful Eating Winnipeg! Bring your full awareness to the process of eating through discussion and a simple mindfulness exercise. Learn how to slow down and pay attention when eating to Amy Tinsley, the baby help identify habits and patterns. Renew your sense of pleasure in a more joyful relationship with food. When: from Northern Ireland Monday, March 22, 7 p.m. to 9:30 p.m. Fee: $35/$30 for who underwent life-saving members. treatment at Children’s Hospital a year ago, says hello Photos: Eddie McDowell

Guided Imagery Learn an easy and effective way to evoke the mind’s cre- ative power in order to enhance physical, emotional and spiritual well-being. Simple exercises use your imagina- tion to aid relaxation, promote healing and enhance wellness. When: Monday, March 8, 7 p.m. to 9 p.m. Fee: $35/$30 for members.

Ten Habits to Healthy Living Learn from the Active Living Coalition of Older Adults (ALCOA) the important habits that can help with your health and maintaining your independence and mobility. When: Wednesday, February 24, 1:30 p.m. to 2:30 p.m. Fee: Free.

Take Action to Prevent Falls Wave online One third of Canadians 65+ will fall this year. Prevent Amy’s story and the work done by Dr. Rockman-Green-Rockman-Green injury, loss of mobility and dependence due to falls. berg and her team was highlighted in the inaugural issue Complete a risk assessment. When: Wednesday, January of Wave last May. You can read that story by 20, 1:30 p.m. to 2:30 p.m. Fee: Free. visiting Wave online at www.wrha.mb.ca/wave.

January/February 2010 11 GOING FOR GOLD

After undergoing surgery on both knees, Winnipegger Cindy Klassen – Canada’s most decorated Olympian – is on her way to Vancouver, ready once again to take on the world

12 WAVE Lightning on ice By Jennifer Partridge Photography by Sean Dennie Cindy Klassen won five med- als during the 2006 Olympic Winter Games, a Canadian t’s a bright, crisp morning in December as Cindy record. Combined with her IKlassen, a sleek silhouette in her form-fitting speed bronze medal win in 2002, Klassen has won a total of six skating suit, glides along the ice inside Calgary’s Olympic medals, making her Olympic Oval, preparing to take a few practice laps Canada’s most decorated Olympian. just days before an important race. Seconds later, the Winnipeg native is every day to do the best that I can.” streaking around the track, the quick thrusts That combination of faith, hard work of her powerful legs gradually lengthening and pure joy for the sport will pay off for Gold into an easy flow as she hits her beauti- Klassen. 1,500 m fully synchronized stride, the one that has On Dec. 28 at the Canadian Olympic earned her the respect and admiration of team trials in long-track , she Silver anyone who’s ever followed her illustrious finishes second with a time of 4 minutes, 1,000 m career. 6.08 seconds in the 3,000 metre race. Team Pursuit Klassen doesn’t need to go hard. And she That’s good enough to land Klassen on the doesn’t. Her skating is loose and limber. team headed to Vancouver. Bronze But there is something in the air that seems “I just left it in God’s hands,” a smiling 5000 m to hint at the uncertainty surrounding her Klassen told reporters following the 3000 m this day. With just over two months to go, conclusion of this all-important race. “I’m Klassen has not yet solidified her position happy with the race and I just thank God on the Canadian speed skating team for giving me the ability to come back and headed for the Vancouver qualify for the Games, because I didn’t Bronze in February. know a year and a half ago what was going 3000 m Two knee surgeries 18 months ago have to happen. So I’m just grateful for this taken their toll, and it is only now that she opportunity again.” is starting to regain the power, fitness and Three days later, on the first day of 2010, 2006 World Championships technique synonymous with her stature Klassen turns in another second-place as a six-time Olympic medalist. With less finish, with a time of 1 minute, 55.65 • Overall World Cup Title in than a month to go before the last series seconds, in the women’s 1,500-metre the 3,000 m of Olympic qualifying races, Klassen qualifying trials to ensure another Olympic • World Allround knows practices like these hold the key to ticket. And before the month is over, she Champion determining whether she will make a return will snag a spot in the 5,000-metre race. • Lou Marsh Award as trip to the podium in Vancouver. So how does it feel, that realization Canadian Athlete of the Given the circumstances, it is easy to that she’s set to compete for Canada on Year understand how someone in Klassen’s the glittering world stage known as the position might be feeling a little pressure. Vancouver 2010 Olympic Games? 2005 World Championships After all, she is Canada’s Golden Girl, the “It’s very exciting, especially since they’re nation’s most decorated Olympian, with six in our home country,” she says. “It’s not • 1,500 m World Cup Title medals and four world championships to like anything else. I’ve been to a lot of • Gold medal, World her credit. The expectations for her are off World Cups and world championships, and Championships 1,500 m the chart. And yet, somehow, this 30-year- although there’s a lot of hype and it’s very • Gold medal, World old woman remains as cool as a January exciting to compete in those, the Olympics Championships, 3,000 m morning at Portage and Main. only come once every four years. “Skating is something I love to do,” “It’s also about national pride. It’s a 2003 World Championships Klassen says, flashing her gorgeous tremendous honour just to be able to trademark smile in an interview following qualify for those Games and to represent • World Allround her practice laps. “I really feel like this is Canada in our home country.” Speed Skating where God has placed me, in this sport, Clearly, Klassen isn’t taking the privilege Champion so when I get back on the ice, I love it. of skating for Canada in what will be her • Second place overall, And I’m just so thankful to be able to get third Olympics for granted. That’s because World Sprint Championships back and to be able to race again. Having Klassen, recognized by Sports Illustrated • 1,500 m World Cup Title that joy for skating is what helps, and also magazine as one of the Top 10 Olympian having a challenge, having that goal ahead women of the last decade, should be in the of me to try to get to the Games. That prime of her career. pushes me and helps me to get onto the ice But the last 24 months have been

January/February 2010 13 anything but smooth for the speed Klassen advanced to play as a member of Cindy Klassen laces up the skating dynamo, who captured the hearts Canada’s National Junior Women’s Hockey blades at the Olympic Oval of millions with a record five medals, Team in 1996. But by the time she turned in Calgary. including a gold, two silver and two 18, Klassen decided to switch to speed bronze, at the 2006 Olympic Games in skating, where she’s excelled ever since. , Italy. During the 2002 Winter Olympic Like many Olympians, Klassen took the Games, held in , Utah, 2006/07 season off for a well-deserved Klassen scored the first bronze medal (in period of rest and relaxation and to begin the 3,000-metre race) of her Olympic preparing for the in career. Four years later, at the Olympics Vancouver. in Turin, the world watched as a beaming But after returning to competition at the Klassen held up not one, but five medals – beginning of 2008, Klassen had to rush the first Canadian to win that many medals home from a World Cup event in Berlin, at one Olympic Games. Germany, to tend to a family emergency. In doing so, Klassen tied American Her sister, Lisa, had been involved in an speed skater for the most accident in which her Jeep plunged into medals won during an Olympic Games the frigid waters of the Red River. An (Heiden won five medals during the 1980 accomplished pilot and musician, Lisa Winter Games held in Lake Placid, New was clinging to life. Cindy kept a vigil at York). Klassen’s accomplishments in Turin her bedside as Lisa struggled to recuperate also allowed her to surpass the previous from multiple injuries, including a Canadian record of most medals won fractured pelvis, tailbone and vertebra. during a single Olympic Games set by “We’re so thankful to God that she’s fellow Canadian speed skating legend still around,” says Cindy, reflecting on Gaetan Boucher, who won three medals her sister’s accident. “She was so close to during the 1984 Games in Sarajevo. dying.” Skating on surgically repaired knees, Five months later in July of 2008, however, has seen Klassen clock times that Klassen had to come to terms with another are decidedly slower than the explosively medical issue. She decided to undergo powerful, faster-than-a-speeding-bullet surgery on both of her knees. The complex performances she’s renowned for. operation took less than an hour and a “When I came back into skating, I half, but it resulted in her sitting out the realized that because I missed out on a 2008/09 season. The question now was whole year of training, technically I would whether she could recover in time for the have to be a very good skater,” Klassen 2010 Vancouver Winter Olympics. admits. Given that this pretty blonde has “And so that’s been something that I’ve become synonymous with speed skating been trying to work on: just focusing on excellence – Klassen’s likeness has been my technique and doing the right thing. immortalized in the form of brand new 25- So where I might not be as strong at the cent coins issued by the Royal Canadian finish, if I can hold my technique together, Mint on Jan. 5 – it may come as a surprise that could possibly make up for the lost to some that speed skating was actually fitness.” her second choice, after a career in ice “It used to be all about power for me,” hockey failed to materialize. Klassen continues. “Now I need to be After starting as a hockey player with the more technical… We always focus on Gateway Community Club in Winnipeg, technique but for me, it was more about

Manitoba’s Olympians Winnipeg’s Cindy Klassen heads list of Manitobans who are going to the Vancouver Olympics this February. Here are some other team members from our province. Speed Skaters Hockey – Men Skeleton • • Jonathan Toews • Jon Montgomery • Mike Ireland • Kyle Parrott Hockey – Women Biathlon • • Jennifer Botterill • Megan Imrie •

Brittany Schussler

14 WAVE just working through the race, just going explains Mohtadi, who was given as hard as I can. Now I have to think more permission by Klassen to speak about her about what I’m doing.” surgical procedure. Born Aug. 12, 1979, the oldest of Klassen’s injuries are a direct result of four children, Cindy Klassen has always overuse, says Mohtadi. Asked whether excelled at whatever sport she’s put her Klassen’s knees will ever return to normal, heart and soul into. Mohtadi’s answer is to the point. “What Basketball, , field lacrosse (in does normal mean? There is nothing which the then-15-year-old competed in normal about someone who wins five the 1994 Commonwealth Games), in-line medals at an Olympic Games,” he says. skating (Klassen competed for Canada at “It takes a tremendous amount of effort, the 1999 Pan Am Games) – you name it, and therefore stress, on the body and in Klassen has played it. particular, the knees. That in itself means The only downside to this active lifestyle that it is unlikely that Cindy’s knees will be is that her knees started to deteriorate as back to a perfectly normal state. All elite a result – so much so that when Klassen’s athletes pay the price for success. So the surgery took place in the summer of 2008, knees will never be perfectly normal, but it wasn’t an option anymore. It was a no further surgery or other treatment will necessity. be necessary, and once she has retired, her “It (the wear and tear on my knees) knees will likely be okay.” was just a gradual process,” says Klassen, As for Klassen’s recovery, from the noting that the anterior cruciate ligament, summer of 2008 to December 2009, well, commonly known as the ACL, in her right that comes as no surprise to Mohtadi. knee was initially torn during a basketball “(Superb athletes like Cindy Klassen) are game in Grade 11. “My knees were always focused, goal-directed and unbelievably painful and they were just getting worse determined,” he says. “They have support and worse. I was having trouble doing from a dedicated team of coaches, some of the training that I wanted to do, therapists and doctors. They are winners, like jumping. And even being explosive and losing is not an option. Therefore, while I’m racing, that was hard to do just quitting is not likely a word in their because every time I put pressure on my vocabulary.” knees, they were hurting me.” That Klassen was able to recover and After trying a variety of non-surgical secure a spot on the Canadian Olympic treatments, including everything from speed skating team did not come as a physiotherapy, ultrasound, massage, high- surprise to Lisa Klassen, either. intensity ultrasound, anti-inflammatory “This is a dream come true for her,” says medications, strengthening exercises and Lisa from her home in Southport, about local anesthetic injections, Klassen finally an hour west of Winnipeg. “The Olympics turned to Dr. Nick Mohtadi, an orthopedic are definitely something Cindy’s been surgeon at the University of Calgary’s Sport aiming for right from Turin. It’s such an Medicine Centre, to discuss her options. honour to represent Canada and I know The result was arthroscopic surgery on both she really hoped that she would have that knees at Calgary’s Peter Lougheed Centre. opportunity. You can definitely tell that Known as debridement, the procedure she’s really excited to be back skating again involved cleaning up damaged tissue in and very grateful that she can be on the ice Klassen’s tendons, as well as the joint again.” surface wear and tear on both knees, Although Cindy lives and trains in

Shannon Rempel Mike Ireland Jennifer Botterill

January/February 2010 15 Calgary, Winnipeg is really the city she difference. Even so, it wasn’t until January for example, follows a fairly rigid routine calls home, says Lisa. “We’re a pretty tight of 2009 – not to mention logging hours when she is training. “Wellness is about family, so we spent a lot of time together and hours in the pool as an initial way of mind and body,” she says. “That means growing up and even now, even though getting back to speed skating form – that exercising and eating healthy.” she’s not living in Winnipeg, whenever Klassen first set foot on the ice. Normally, you can find her training at we have a chance to see each other, we’ll “It was hard, though, because we the Olympic Oval six days a week, starting spend time, go out for coffee or just chat,” couldn’t always push it,” she remembers. “I with ice time for several hours in the Lisa says, admitting to following Cindy on would get on the ice and then if my knees morning, followed by a few more hours Twitter from time to time. “We still talk on started to swell up, I would have to hold in the afternoon, whether it’s a weight- the phone whenever we can.” back and get back on the bike again. I did training session or logging some time on So what is it really like to have a famous a lot of training on the bike. At first, it was the bike. In order to keep up the pace, sister? tough. I wasn’t on the ice all the time, I diet is important. That means consuming “It’s pretty exciting,” admits the soft- could do it here and there but I couldn’t do vegetables, protein and whole grains every spoken 25-year-old. “People always ask too much to irritate my knees.” two-and-a-half hours or so. about her and it’s really an honour to be That meant being on the ice for maybe Even her weakness for chocolate is a able to share with them how she’s doing. a few laps, if that, she says, adding that healthy one. “Chocolate is my favourite It’s just really neat.” she used those brief stints to try different (treat), so I always have to have a little bit Watching her sister progress from not techniques, gingerly trying out what might of that, for sure,” she admits with a laugh. being able to engage in her favourite work best. “Dark chocolate, that is,” a reference to the activities of water-skiing, fishing, riding “It depended on the day, it depended fact that it is deemed to be more healthy her mountain bike and blueberry-picking on my knees, too,” recalls Klassen. “It was than milk chocolate. at the family cottage in Manitoba during like they had a mind of their own. One But wellness is not defined by training the summer of 2008 to winning a spot on day, they would be okay and the next day, and diet alone. At the core of Klassen’s the national team during Olympic trials in I would do the same thing and they just being is a very strong belief in faith. 2009 has been nothing short of fantastic, didn’t like it. So it probably wasn’t until the “Everything that I’ve gone through, says Lisa. summer of 2009 that I could get on the ice especially with my sister’s accident, I’m Cindy couldn’t agree more. and not worry about my knees blowing up just always trusting in God and putting “It’s funny,” she says with a giggle. “I on me.” Him first in my life,” says Klassen, a devout came out of surgery and I thought, ‘Oh, my Of course, none of this was going to stop Christian who attends Calgary’s Centre knees will be good in a month. It took a bit her from getting to Vancouver. So what is Street Church. “I feel fortunate to be able to longer than that.” it about this Winnipeg Wonder that allows be a speed skater, but every day I feel is a A year and a half later, Klassen admits her to triumph over every set of challenging gift from Him; it’s a gift to be able to speed to experiencing knee pain at times. But the circumstances thrown her way? skate. I’m so thankful. The foundation of discomfort is manageable and, even better, Clearly, wellness – physical, mental, my life is Christ in my life. That’s how I try it’s not constant. Time, she says, and careful spiritual and emotional – is an important to live my life.” monitoring of her training, has made all the part of any elite athlete’s success. Klassen, And since God has chosen to place her

Made in Manitoba Provincial skaters dominate long-track speed skating team

When it comes to speed skating, cludes , an Olympian in three in Winnipeg. All are connected Manitoba is a force to be reckoned the 1970s, and who won to the Manitoba Speed Skating As- with. medals in 1988 and 1994. sociation, which has 288 members, Of the 16 long-track speed skat- So what accounts for the prov- including volunteers and officials. ers on Canada’s Olympic team this ince’s speed skating prowess? Young skaters are introduced to year, six are from Manitoba. That’s Todd Landon, provincial coach speed skating through their club more than any other province. The with the Manitoba Speed Skating teams. If they are able to hit certain Olympic team is rounded out by 10 Association, isn’t so sure. “That’s the time standards by the time they are short-track speed skaters, most of million dollar question,” says Land- 14 years of age, they are eligible whom are from Quebec. on. “If someone finds the answer, I’ll to join the MSSA’s provincial devel- While Cindy Klassen is the prov- pay a million dollars to buy it from opment program, which is led by ince’s most accomplished star, them.” Landon. other Olympic team members from Nonetheless, Landon suspects it “Manitoba is one of the provinces Manitoba, including Clara Hughes, may have something to do with the lucky enough to have a provincial Brittany Schussler, Shannon Rempel, fact that Manitoba has a more cen- coach on staff that is available to Kyle Parrott and Mike Ireland, have tralized speed skating program than work with the athletes,” says Landon, also made their mark. some other provinces. who has been provincial coach for They are the latest in a long line of Manitoba’s speed skating system three years. Other provinces, such world-class competitors that in- is comprised of six clubs, including as Ontario, leave the coaching to

16 WAVE in the fast-paced realm of speed skating, Klassen says that she seeks, every day, to honour Him by doing her very best. “For me, my faith is the most important part of my life, having that relationship with God and with Christ,” reiterates Klassen, who keeps a variety of Scripture verses tucked into the sleeves of her speed skating suit. “I put my trust in God and I know that everything is in His hands. Everything I do, I’m trying to do for the glory of God.” That includes skating to the best of her ability – and going for gold - during the upcoming 2010 Winter Olympics. “I’m looking forward to the Games,” she says. “I’m really grateful to be able to qualify for that. I’m pretty happy with everything right now.”

Jennifer Partridge is a Calgary writer.

the club teams. program, there is one other theory freezing temperatures produce Parrott, Schussler, Rempel and about why Manitoba produces so faster skaters? Ireland all benefitted from the many skaters: winter. “Some people will tell you there provincial development program. Most youngsters are introduced to is something magical in the Mani- Klassen made the shift to speed speed skating in indoor rinks, but the toba wind, that it instills some sort skating from hockey, while Hughes only long-track oval in the prov- of character in you that pushes you started her athletic career as a ince is an outdoor facility, named, further and faster than anyone else,” cyclist. Landon says there are more appropriately enough, after Susan Landon says, laughing. speed skating champions in Auch and located at the Cindy Klas- development. sen Recreation Centre, on Sargent “We had a wave of skaters move Avenue. out to Calgary (home of the na- “We do have access to that oval tional training centre) who are either from mid-December to March,” says FYI on the team or will be competing Landon. “We have skaters on it just (at the world level) in another four about every night. Different clubs For more information about years. The skaters here now are use it and I run the provincial pro- speed skating in Manitoba, 14 to 18, and they are about eight gram on it five or six days a week,” visit the Manitoba Speed years away.” says Landon. Skating Association website In addition to the coaching So does skating on the oval in at www.mbspeedskating.org

January/February 2010 17

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3015107 1 1/19/10 9:04:00 PM Like many people, David Ridd is learning that too much salt can lead to high blood pressure and other health problems, including heart attack and stroke. Now, he is one of a growing number of Canadians who are keeping an eye on their sodium intake.

20 WAVE By Judy Owen here’s nothing David Ridd liked to do more than pull into a fast-food Trestaurant and treat himself and his grandson to some french fries.

The deep-fried, salty potato strips could levels are the most harmful factor in our The mounting evidence linking high so- be hard to resist. diet,” says Kevin Willis of the Canadian dium consumption to increased health risks But Ridd and his fries parted ways after Stroke Network, a coalition of health-care has resulted in a push by government and he suffered a mild heart attack last spring. professionals and scientists that raises health organizations to halt the salt. Blood His concern was he had too much salt in awareness about sodium consumption. Pressure Canada and the Canadian Stroke his diet. Blood Pressure Canada, another group Network, for example, have joined federal “If we go in, I don’t get the fries any- concerned about the effects of salt, reports more,” Ridd says of his now-rare trips with that dietary sodium is a leading contributor his grandson, Austin, to fast-food joints. to hypertension (high blood pressure), “I try to avoid (those restaurants). I know which affects an estimated 25 per cent I can’t do it anymore. It’s a risk to my of Canadians. Hypertension increases health.” the risk for a number of chronic con- That risk is one that many Canadians are ditions, including stroke, heart at- taking each day by consuming food with tack, kidney disease and congestive too much sodium, the chemical element heart failure. Indeed, one recent found in common salt. study estimated that high dietary Research has shown that Canadian sodium was the seventh leading adults consume an estimated average of cause of preventable death in the 3,400 milligrams of sodium each day. That’s United States. In Canada, it is esti- more than double the amount most experts mated that 23,000 heart attacks and recommend to maintain good health. strokes could be prevented each year Health Canada says the recommended if people consumed less sodium, ac- adequate intake for anyone over the age of cording to Willis. The Canadian Stroke one year is 1,500 mg a day. The upper limit Network also estimates that high sodium (the highest average daily intake level that consumption is responsible for as many likely poses no health risks) is 2,300 mg a 30 preventable deaths in Canada each day. day. And, Blood Pressure Canada While salt is needed to balance the fluid estimates a reduction in sodium in our bodies and maintain good health, intake could decrease hyperten- too much sodium can trigger a wide range sion by 30 per cent, and save of health problems. Canada’s health-care system “In terms of public health, high sodium about $1.7 billion a year.

David Ridd, heart attack survivor

Photo: Marianne Helm

January/February 2010 21 “With our aging population, we definitely are more aware of some dietary issues out there. We’re way more aware of it now than we would have been 10 years ago.”

Michael Dacquisto, executive chef for Dacquisto’s

government officials and grocery product labels on products to see how much fat salt, but that didn’t work. “You can’t get manufacturers in discussing ways to reduce and salt they contained. “My biggest deal away from it,” Ridd says. “It’s in a bin and the amount of salt in foods we buy. In ad- was looking at the labels and being really they’re always putting the seasoning on dition, Canadians are being encouraged to surprised at the sodium count in different it. You ask for it (without salt), sure they be mindful of the amount of salt consumed products,” says Ridd, who worked 35 years try, but it’s in that bin and it’s always got when eating out at restaurants or cooking for Revenue Canada’s Customs and Excise. salt on it. I just don’t bother (eating them) at home. “It’s unbelievable.” anymore.” But reducing salt levels isn’t always easy, While the couple always included a Ridd’s dietary changes weren’t enough especially for grocery manufacturers. In variety of fresh fruit and vegetables in their to stave off a heart attack last year, but he addition to being important to good health, diet, they are now adding new ones to the does believe his efforts to eat healthier kept salt affects the taste and texture of food. It’s list, including bok choi, more green and the damage to a minimum. As part of his also needed for preserving some food so it’s red peppers, squash, and sweet potatoes. recovery effort, he enrolled in a four-month safe to eat. In the end, it’s all about finding David and Dorothy are also using more program at the Reh-Fit Centre on Taylor a balance that’s healthy and tasty. herbs in their food preparations today. Avenue. Ridd, 65, has been reducing the amount When they do go out to eat, David avoids That’s where Ridd met with a cardiolo- of salt in his diet ever since his wife, a soup, which is usually high in salt. He’ll gist, a fitness trainer and Martina Gornik- retired lab technologist, began analyzing also order more vegetables and salads, with Marion, a registered dietitian who sup- what they ate about five years ago. dressing on the side. ported his dietary changes. “I was sort of He wasn’t a big user of salt, but he was Not wanting to give up his french fries confirming what we were doing,” says overweight so they started reading nutrition totally, he tried asking for them without Ridd. “She (Gornik-Marion) said we were

22 WAVE Gornik-Marion, a registered dietitian growth. “In order to have these processed for about 17 years, is well aware of the foods, you want them to taste good, but problems that can come from consuming you also want them to have proper texture too much salt. She says most of her clients and you want them to be safe in terms of at the Reh-Fit Centre are people who have food safety,” she says. experienced health issues, including heart One way to monitor your salt intake is to disease, high cholesterol and obesity. And check out the nutrition facts label on food most of them are consuming more salt products. All grocery products are required than they should be. to carry a label outlining information such The reasons are fairly straightforward. as serving sizes, calories, fat levels and Many people are challenged by a lack of sodium. In addition, the label includes a time or by having to cook for one. Some daily value number, which is a percent- pretty well on the right track of reading are relying more on quick, pre-packaged age of the total daily nutrient requirements labels and avoiding foods with high salt foods or eating out at restaurants. “A lot of contained in each serving. content.” my clients are talking about busy lifestyle,” It is important to remember, however, It hasn’t always been easy, but Ridd she says. “They’re busy with work, some that in the case of sodium, the daily value says the changes, along with his exercise have families and they’re trying to get their is calculated using the upper limit of 2,300 regime, have helped put him on the road kids out the door really quickly. Even some mg a day, as opposed to the recommended to better health. “I’m not a saint, and I of the elderly population, they’re tired of adequate intake of 1,500 mg per day. For can’t say I don’t have something that has cooking for themselves, too.” example, a can of soup can have as much sodium in it – I’m not that pure – but I just Much of the salt we consume comes as 860 mg of sodium in a half-cup serving look at it and say I don’t really need that from pre-packaged and processed foods. (125 ml). That works out to about 36 per and go from there. It’s a lifestyle change. Salt enhances flavour, blocks bitterness cent of the daily upper limit of sodium It’s like a smoker giving up. You can start and is a tenderizer, Gornik-Marion says. for adults, and about 57 per cent of the tasting the food better. And really, I don’t It’s also used to preserve some foods, recommended daily intake. miss the salt.” reducing the water available for bacterial That’s quite a bit of sodium in one serv-

How salt affects the body Your body needs some sodium to work properly. It helps increase in average blood pressure and damage to the with the function of nerves and muscles. It also helps to arteries and veins. High blood pressure also damages the keep the right balance of fluids in your body. Your kidneys kidneys, reducing their ability to remove the excess sodium. control how much sodium is in your body. If you have too The function of our kidneys also decreases as we age. much and your kidneys can’t get rid of it, sodium builds up Persistent high blood pressure causes the blood vessels to in your blood. To reduce the saltiness to normal levels, the become stiff and narrow. As a consequence, the heart body increases the blood volume, diluting the sodium. The has to work harder and can become dam-dam- volume increase in the blood vessels results in an increase aged. The stiff and narrow blood vessels are in blood pressure. Over the next few hours the excess more susceptible to blockage by a clot or sodium is removed from the blood by the kidneys and, for rupture, the causes of heart attack and the most part, things return to normal. Over the long term, stroke. however, repeated exposure to high sodium leads to an Source: Canadian Stroke Network

January/February 2010 23 By the numbers

Table salt consists of sodium chloride, which is 39 per cent sodium and 61 per cent chloride. Ac- cording to the Canadian Stroke Network, it is the sodium that is dangerous to your health.

One level teaspoon of salt contains 2,300 milli-milli- ing of soup, but consider this: If a person eats a whole grams of sodium. cup, not just a half cup, they will end up consuming 1,720 mg of sodium, or 114 per cent of the recom- mended intake for adults. Grocery makers, meanwhile, are introducing more lower-sodium products. Campbell Soup, for example, High blood pressure is one of the risk fac-fac- tors for cardiovascular disease and stroke, has introduced the Healthy Request line of soups, which are the No. 1 causes of hospitalization which is now featured in television commercials (the and death for Canadians. Research has shown one with the guy standing in a pile of salt). A one-cup that blood pressure rises with increased sodium serving of its herbed chicken and brown rice Healthy (salt) intake. Here are some statistics about so- Request soup has 470 mg of sodium. That’s 31 per cent dium and the impact it can have on your health. of the recommended intake and 20 per cent of the up- per limit. 1,500 Gornik-Marion, for one, applauds the efforts by some Recommended daily sodium intake in milligrams companies to make changes, but she also knows there for people between 9 and 50 years of age. is a long way to go. “Some manufacturers are making efforts to reduce sodium, but there are challenges. They do need to be cautious as they want to maintain ap- 2,300 pealing flavour and texture so people will continue to Maximum daily adult sodium intake in milligrams enjoy the product, but also ensure food safety.” compatible with good health. In her practice at the Reh-Fit Centre, Gornik-Marion spends a lot of time educating people on ways they can improve their eating habits. One of the best sources of 3,400 information, she says, is Eating Well with Canada’s Food Milligrams of sodium the average Canadian over Guide. It contains all sorts of information on healthy the age of one consumes each day. eating and can help you get started on a lower-sodium diet that includes more vegetables and fruit, lower-fat 85 dairy products and whole grains. Percentage of Canadian men aged 19 to 70 In addition, Gornik-Marion also stresses the consuming more than 2,300 milligrams of sodium importance of meal planning. She encourages a day. clients to eat at home more often, making meals from scratch and incorporating herbs 60 and spices instead of salt to add flavour Percentage of Canadian women aged 19 to 70 to food. If a client eats a lot of smoked consuming more than 2,300 milligrams of sodium or cured meats, she suggests they cook a day. a larger roast or chicken and save the leftover meat for sandwiches. “I think 77 it’s important to encourage every Percentage of Canadian children aged one to small step that one makes,” she says. three consuming more than 2,300 milligrams of “You want whatever change one sodium per day. makes to be lifelong and not just a flash in the pan.” 93 Percentage of children aged four to eight con- suming more than 2,300 milligrams of sodium per day.

Source: Statistics Canada

24 WAVE A strategy to reduce salt

In 2007, Health Canada formed a sodium work- ing group, which is developing a national sodium reduction strategy that it expects to submit in 2010. The group includes representatives from food manufacturing and food-service industry groups, health-focused non-governmental organizations, Willis says consumers should pay attention to the la- the scientific community, consumer advocacy bels when shopping. “Choose products containing 200 groups, health professional organizations and gov- mg of sodium or less and avoid those that have 400 mg ernment representatives. or more per serving,” he says.” One area where consumers don’t have a lot of con- The multi-staged strategy takes a three-pronged trol over what they eat is at restaurants. approach that includes research, education and Everyone has watched cooking shows on TV and voluntary reduction of sodium levels in processed seen a chef add a dash of salt to enhance flavour, but food products and foods sold in food service estab- that reliance on salt is changing, as chefs become more lishments. conscious of customers’ health needs. Michael Dacquisto began his career in the kitchen The group has an interim goal of reducing the daily sodium intake from 3,400 mg to of the Sheraton Hotel after graduating from Red River 2,300 mg by 2016 and College’s culinary course in the mid-1980s. He became 1,500 mg in the chef of the former Between Friends restaurant in 1993, long term. and has been an executive chef for WOW! Hospitality Concepts for 14 years. Source: Health In the fall of 2008, he became chef/partner of Dac- Canada quisto, an Italian restaurant under the WOW! umbrella. The restaurant received the maximum five-star rating last year by Marion Warhaft, the Winnipeg Free Press’s food critic. Dacquisto says he became concerned about the amount of salt in restaurant food when he started at Between Friends. “Most of us consume way too 1mg of sodium in an apple

11% Found naturally in fresh foods and water Where does it come from? Small amounts of sodium can be found naturally in almost all 12% foods. But most of the sodium we consume – about 75 per cent Added at the – comes from processed foods, including fast foods, prepared table or in cooking meals, processed meats such as hot dogs and lunchmeats, canned soups, bottled dressings, packaged sauces, condiments such as ketchup, and salty snacks like potato chips.

11% Found naturally in fresh foods and water 12% Added at the table or in cooking 75% Restaurant, 75% Restaurant, pre-prepared or processed foods pre-prepared or There have been a few actions to reduce sodium levels in foods by the food industry. Some companies in Canada, such as processed foods Campbell Soup, have already shown leadership in this effort with their lower-sodium line of soups. 60% 43% 24%

85 pretzels 250ml vegetable soup 1/2 cup sauce with spaghetti 900 mg of sodium 650mg of sodium 360 mg of sodium

The sodium levels listed for these dishes are based on a survey of grocery products and calculated using the recommended sodium intake level of 1,500 mg per day.

much salt,” says Dacquisto. Sodium levels mostly in better-quality restaurants, Many are conscious of the source of can be high in some restaurants “mainly where chefs write recipes, rather than their ingredients, such as where the meat because we’re inundated in our business in corporate restaurants. “That’s where comes from, how the animals are treated, with the potential to use processed foods,” the problem comes,” he says. “In these what they’re fed and whether fish such as he says. “You have to be able to resist that corporate chains, it’s being dictated by salmon is farmed or not. as a chef.” somebody somewhere else, typically, to “My peers that I work with, they’re Those processed foods, he explains, make something taste the same in every becoming a lot more health-conscious in are most often bases such as stocks from one of those restaurants that you go to. By general,” Dacquisto says. powders that have “incredible” amounts pre-making sauces, by pre-making differ- “With our aging population, we defi- of sodium. “They’re easy and quick and ent dishes and packaging them to simplify nitely are more aware of some dietary cheap for chefs to use, but I’ve never, ever it for consistency in their chain opera- issues out there. We’re way more aware of used products like that in my kitchens, tions, they tend to use a high amount of it now than we would have been 10 years and I refuse to – from both a quality stand- sodium – way more than any chef creating ago.” point and from just the sheer amount of his own recipes would use. That’s where That’s caused chefs to adapt their menus salt that’s contained in these items.” North Americans are getting clobbered by and move away from “dictating” what His practise from the get-go has been sodium intake.” their guests eat, he says. to reduce salt and use fresh herbs, spices He has customers ask for lower-sodium “You have to be flexible enough and be or chilis. “These kinds of things can do options about once a month and can aware that there are people who want to the same thing to your taste buds, to your accommodate them because about half eat in your restaurants that have lots of dif- senses, and can balance the flavours the dishes on his menu don’t have any ferent restrictions,” he says. “And you have without actually using very much salt at salt added in during preparation, except to be able to cater to their dietary needs, all,” Dacquisto says. “But that just takes maybe in the last minute, he says. “We or a lot of those people aren’t going to practice and tasting a lot of food and try- can serve a lot of products here without come back to your restaurant.” ing different ingredients. The trick is using any salt at all, if somebody wishes so.” In the bare minimum (of salt) that you can fact, he says wryly, the most salt used in Judy Owen is a Winnipeg writer. get away with and still have people enjoy his restaurant is by customers who pick up what you’re cooking.” the salt shaker at the table. He has seen some movement in the Reducing salt is just one trend he’s see- restaurant industry to reduce salt, but ing among some chefs.

26 WAVE 48% 19% 56%

1/6 frozen pizza 1 pickle classic breakfast 730 mg of sodium 280 mg of sodium 850 mg of sodium

What can you do to halt the salt? Reducing salt in your diet takes some effort and planning. Here are some ways to shake the salt habit.

• When preparing foods, try to add little or no salt. You may • Read nutrition labels to find out how much salt is in a serv- not even miss it. ing of the product you are considering buying.

• Instead of flavouring food with salt, use alternatives such • Look for foods with claims such as “salt-free” (less than as pepper, various herbs or spices, garlic, vinegar, lemon five mg of sodium per serving), “low in sodium” (140 mg of and hot pepper sauce. sodium or less per serving) or “reduced in sodium” (at least • Eat more fresh fruits and vegetables. 25 per cent less than the regular product).

• Try to avoid pre-packaged, convenience foods. Instead of • Try to buy food with a health claim of low sodium and high eating processed lunchmeat, cook a larger roast or chicken in potassium. Low sodium and higher potassium is a factor in and use that for sandwiches. decreasing the risk of high blood pressure.

• Avoid dry or canned soup, and take a crack at making • Some restaurants offer nutrition information for their items homemade soup flavoured with herbs or spices. in the restaurant or online. If not, ask questions about how much salt is used in the item you’re thinking of ordering.

Season with sodium-free spices

January/February 2010 27 Does someone you care about ve alone?li

Read the label Victoria Lifeline offers You can find out how much sodium a 24-hour assistance at the product contains by reading the label. ofpush a button. All food products are required to list certain nutritional information, includ- ing serving size, calories, fat levels and sodium content. In addition, the label includes a daily value number, which is a percentage of the total daily nutrient requirements contained in each serving.

Remember that all nutrient amounts are based on the serving size at the top of the label. Also keep in mind that in the case of sodium, the daily value is based on the upper level (UL) of 2,300 mg per day. However, Health Canada recommends adults consume the adequate intake (AI) level of 1,500 mg per day to maintain good health. For example, 860 mg is 36 per cent of 2,300 mg, but it is 57 per cent of 1,500 mg. Remember also that the recommended sodium intake for older individuals (50 to 70 years of age) is 1,300 mg per day, and 1,200 mg per day for younger people (1 to 3 years of age).

Here are some other examples of frozen and packaged food products. The daily values are calculated using the UL of 2,300 and the AI of 1,500, respectively.

Compliments Banana Waffles Thinning or Hair Loss 2 waffles (78g), 440 mg salt, 19% (UL) 30% (AI) Problems?

Pillsbury Toaster Strudel, apple One 54-g pastry, 180 mg salt, 7% (UL) 12% (AI)

Pillsbury Pizza Pop, three cheese 1 pizza pop, 710 mg salt, 30% (UL) 47% (AI)

Knorr Sidekicks Roasted Garlic & Chives Potatoes 1/2-cup serving, 370 mg salt, 16% (UL) 24% (AI) President’s Choice 1.13-kg Meat Lasagna Wigs 283 g serving, 1,170 mg salt, 49% (UL) 78% (AI) For convenience or necessity McCain Premium Superfries The Ultimate in Fashion Hair 16 pieces, 280 mg salt, 12% (UL) 18% (AI) DESIGNER Wigs, Hairpieces and Modern Headwear Honey Nut Cheerios The First and Original Wig Service 3/4-cup serving, 170 mg salt, for WOMEN of all Ages 9 % (UL) 11% (AI) 28 years of Professional Consultations Empathy and Respect to Every Client Kraft Dinner, original Privacy and Confidentiality Assured 3/4-cup serving, 410 mg salt, 18% (UL) 27% (AI) 878-2351by appointment www.evelynswigs.com

28 WAVE

minor hockey, MAJOR injury A growing number of young hockey players are suffering concussions. Can anything be done to stop the trend?

By Susie Strachan Illustration by Krista Lawson t was a mere five minutes into the second period of a game last Ifall between the Central Plains AA Midget Girls hockey team and Pembina Valley Hawks Female AA Midget team.

Jillene Rodgers was battling for the puck with an found her sitting there, confused about what had opponent behind the Hawks’ net. Up in the stands, happened. her parents, Ron and Carol Rodgers, cheered their Her parents drove Jillene to the hospital in daughter on. Jillene won the battle and passed the Portage la Prairie, where she was diagnosed with puck to her teammate. a concussion, before taking her to the Winnipeg And then it happened – the opposing player Health Region’s Pan Am Clinic for further diagnosis slammed Jillene to the ice. She fell backwards, and treatment. hitting her shoulder first and then her head. There Today, Jillene has no memory of the incident that was no penalty called on the play. The arena went occurred last fall. “I do remember the first period. quiet as the referee skated over to check on Jillene. I got a good break-away but couldn’t get a good Shaken but still conscious, the 16-year-old girl got shot. In the second period, the other girl hooked my up and made her way to the bench. By that time, stick. I woke up after the game. I can’t remember the Ron was there waiting to check on her. “My parents end of the second period at all,” says the Grade 11 and coaches knew something was wrong. I didn’t McGregor Collegiate student. really remember what was going on,” says Jillene, The visit to the Pan Am Clinic was not the first for recalling the incident. Twenty minutes later, she still Ron. Just last June, he had taken his son Kienan to had no recollection of what had happened. the clinic after the 14-year-old suffered a concussion The coaches told Jillene to head for the dressing while playing hockey in the AAA Subway Manitoba room to change. But even that relatively simple task Classic for the Manitoba Express. proved too difficult for her. Carol went to help and Having gone through the drill with his son, Ron

30 WAVE     

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McPhillips Hearing & Audiology Centre Inc. www.audiology-online.com Your Ears Deserve An Audiologist Christine Dino, Au.D. Doctor of Audiology knew what to expect. A concussion can be defined as stress to the brain, usually Call For A Consultation the result of the brain bumping up against the skull. This type Before Buying Hearing Aids of injury can result in memory loss, dizziness and headaches. Repeated concussions can cause permanent memory loss, loss of brain function and personality change. “A concussion has some of the same symptoms of a brain dysfunction like a stroke or not being sober,” says Stan Szumlak, an athletic therapist at the Pan Am Clinic who helps treat people with concussions. “You may see a player get knocked silly on the ice, and their fight or flight instincts will kick in. If asked, they often want to get right back into the game. They may even lie about their symptoms, if they feel the game is important. Check out for our But once back in the game, the player more often than not is promotional video - type oticon delta confused as to what they are supposed to do.” Concussions, particularly among athletes, have often been dismissed as a health issue. Getting your “bell rung” was Ph. (204) 953-4200 simply a part of the game, and getting back into the play after 1399 McPhillips St. suffering a devastating hit was considered a sign of toughness Northgate Shopping Centre and courage. This past season, for example, controversy Winnipeg, MB

January/February 2010 31 A concussion is defined as a short-term loss of brain function resulting from a mild What is a blow to the head. Symptoms may include loss of consciousness, short-term memo- ry loss and headaches. Generally speaking, concussion symptoms will disappear in concussion? time, although longer-term damage is possible with repeated injuries.

The brain is surrounded by a fluid that to the head or rapid acceleration, can protects it from the mild bumps and cause the brain to move around and bump movements that accompany daily life. up against the rigid bone of the skull, However, a sudden impact, from a blow causing a concussion.

A sudden impact can cause the brain to bump up against the skull.

A concussion disrupts normal brain sense of taste and swallowing, your usually fading away within a week or 10 signals. There are 12 pairs of major ears and hearing. days, with no long-term problems. cranial nerves that are affected by a Complex Concussion: Symptoms con- concussion. These nerves connect your Medical authorities have categorized tinue for more than 10 days, ability to brain to your eyes and vision, your nose concussions according to severity: think clearly is significantly impaired. and sense of smell, your mouth and Simple Concussion: Mild symptoms,

Can concussions be prevented?

There are ways to reduce the risk of concussion and its ef- • Play smart. Be aware of where the other players are on fects. Here are a few suggestions: the ice. Do not skate close to the boards. Face the other player. • Always wear protective equipment when partaking in sports, such as hockey. Although equipment will not • When accidents do happen, concussions can be severe. necessarily prevent a concussion, proper helmets and It is important to understand that receiving a second blow mouthguards can reduce severity of injury. to the head before the first injury is fully healed can be fatal, even if the second injury seems minor. • Practise good sportsmanship. Don’t bodycheck someone from behind. Sporting organizations should consider changing rules to reduce the risk of head injuries.

32 WAVE arose when Pittsburgh Steelers quarterback meanwhile, retired in 1996 because of problems Ben Roethlisberger missed a game because with concussions after playing less than a year in of post-concussion syndrome. One teammate the league. suggested that perhaps the quarterback should Today, concussions among young athletes, have played despite the concussion, noting particularly those who play hockey, are on the that some players would lie about their rise, according to sports health experts. Part of health in order to get into a game. Kurt the reason is better education and detection, but Warner, who much of the increase can also be attributed to plays quarterback the fact that players are bigger, stronger, faster for the Arizona and can hit harder. Cardinals and Statistics show that more concussions occur has a history in leagues that allow contact play. Teenage boys of concussion between the ages of 13 and 15 vary in size and problems, took himself physical ability, when some of the kids can be out of a game earlier as much as 50 kg heavier and 55 cm taller than this season because of other players. Body checking – the attempt to lingering concussion separate your opponent from the puck by using symptoms. He told shoulders or hips to contact the other player – reporters that he makes for fast-paced and exciting hockey games, felt his teammates but it’s also associated with high rates of injury. and coaches were Staff at hospitals and clinics throughout the disappointed in Winnipeg Health Region see concussions in him for doing so. adolescents from a variety of sports, including But that attitude hockey, football, lacrosse, rugby, judo and is slowly soccer. Winter sports such as downhill skiing changing. In and snowboarding are another source of Canada, concussions. Kids also come in after falling off the play structure or colliding with a tree on the tobogganing hill. Concussions can be extremely difficult to diagnose, according to Dr. Wayne Hildahl, founder and Chief Operating Officer of the Pan Am Clinic. He says some patients who arrive at

Statistics 1: Ranking of hockey players between the ages of 15 and 19 for head injuries.

2.8: Number of concussions suffered by young hockey players per 1,000 player hours.

awareness 4: Number of times an injury is about more likely to occur in a contact concussions started league compared to a to grow with news of the non-contact league. problems experienced by National Hockey League players. For example, 42: Percentage of head injuries star forward Eric Lindros, who sustained in third period. retired in 2007, suffered numerous concussions during his career, 47: Percentage of injuries beginning in 1998. His brother Brett, sustained in the final five minutes of each period.

63: Percentage of injuries sus- tained by forwards. Jillene Rodgers could not remember the events following her concussion. Source: B.C. Injury Research, Neu- roscience for Kids

January/February 2010 33 a hospital emergency room suspected of having suffered a concussion will have a CT or MRI to rule out acute life-threatening conditions, such as bleeding in or on the brain, which requires emergency treatment by neurosurgical specialists. But it is important to remember that an MRI does eyes, make correct verbal responses, injury, but that she had been shaken up. not rule out a concussion. “Too often we respond to pain from a pinch, and assesses Kienan had more memory loss, but not a hear of an athlete, a coach, or a parent ask their short-term memory. headache, like Jillene had suffered. They for an MRI so they can know whether the “A concussion damages the electrical both followed the same recovery plan. athlete can play,” says Hildahl. The MRI impulses and signals that your brain Kienan’s injury occurred when he was does not give us this answer.” functions with. Your normal brain signals playing summer hockey in Winnipeg last Szumlak is a former trainer with the are disrupted,” says Szumlak. “For example, June. He suffered a freakish hit, where he Regina Pats of the Western Hockey League, there are 12 pairs of major cranial nerves was caught off guard and spun into the and used to track concussions in junior that are affected by a concussion. These boards. He didn’t lose consciousness, but hockey for Hockey Canada. nerves connect your brain to your eyes and was very wobbly when they took him to Although the Pan Am Clinic has no vision, your nose and sense of smell, your the dressing room. Ron knew his son was formal concussion treatment program, mouth and sense of taste and swallowing, Szumlak says sees about one or two your ears and hearing.” patients under the age of 18 every week. The symptoms of a concussion often Upon arrival at the Pan Am Clinic for include headache, dizziness, and vomiting. their respective appointments, Kienan and There can be changes to the memory, Jillene were examined by one of the clinic reasoning and cognitive skills, and to doctors, and then turned over to the care of personality. Teenagers can have relatively Szumlak, who put them through the SCAT non-communicative personalities to start 2, which is the standard test for checking a with, so it can be hard to measure if patient for concussion. there is any difference. “The kid might “We went five days after my concussion complain of a headache, that they and met with Stan and Dr. Norm Silver,” need to shake off the cobwebs. But says Kienan. “Stan explained that a you will quickly notice they cannot concussion is like a bruise to the brain. focus, and often start to feel sick He did tests for memory and balance. And within an hour or two of the hit,” then he told me to keep taking it easy, and says Szumlak. ambulanceonly gradually add activities and stop if Like her brother before her, they bothered me.” Jillene’s SCAT 2 test showed that The SCAT 2 works for people age 10 and she did not suffer a major brain up, as younger children respond differently to concussion. SCAT 2 gives the team coaches, trainers and paramedics a formal list of tests they can perform, including Like his sister, Kienan Rodgers suffered whether the injured player can open their a concussion playing hockey.

34 WAVE How to recognize a concussion

It can be difficult for the average person to determine whether their child has suffered a concussion. The following is a brief version of a SCAT 2, which can help identify possible symptoms of a serious head injury. Concussion should be suspected in the presence of any one or more of the following symptoms, physical signs or impaired brain function. Symptoms

• Sensitivity to light or noise • More emotional/irritability • Loss of consciousness • Nervousness or anxiety • Seizure or convulsion • Fatigue or low energy • Pressure in the head • Feeling “slowed down” • Nausea or vomiting or “in a fog” • Balance problem • Difficulty concentrating • Blurred vision • Difficulty remembering • Headache • “Don’t feel right” • Neck pain • Confusion • Amnesia • Drowsiness • Dizziness • Sadness

Memory Function Failure to answer all questions correctly may suggest a concussion.

• What venue are we at today? • What team did you play last game? • Which period is it now? • Did your team win the last game? • Who scored last in this game?

Balance Testing Instructions for the tandem stance: • Have the person suspected of suffering a concussion stand heel-to-toe with their non-dominant foot in back. His or her weight should be evenly distributed across both feet. The person should try to maintain stability for 20 seconds with his or her hands on their hips and their eyes closed.

• Observe the athlete for 20 seconds. If they make more than five errors – such as lifting their hands from hips, opening their eyes, lifting toes or heels, stepping, stumbling or falling – or remain out of the start position for more than five seconds, this may suggest a concussion.

• An athlete with a suspected concussion should be immediately removed from play, urgently assessed medically, should not be left alone, and should not drive a motor vehicle.

January/February 2010 35 What to do if someone suffers a concussion When someone suffers a concus- A person who has a concussion must avoid strenuous sion, they may experience problems activity for at least 24 hours. Also: over the first 24 to 48 hours. They should not be left alone during this • Do not consume alcohol. time. If you suspect someone has • Do not take sleeping tablets. suffered a concussion, follow these • Use paracetamol or codeine for headaches. Do not use steps: aspirin or anti-inflamatory medications. • Do not drive until medically cleared. Proceed to the hospital immediateimmediate-- • Do not train or play sports until medically cleared. ly if a person suspected of having a concussion: • Has a headache that gets worse. • Has double vision. • Vomits repeatedly. • Can’t recognize people or places. • Has seizures (arms and legs jerk uncontrollably). • Has weak or numb arms and legs. • Is unsteady on his or her feet, or has slurred speech.

in trouble. “Kienan asked me about 15 increasingly specialized as health care head impact. After this, the player can times in a row why his shoulder and back providers across the spectrum learn more move on to non-contact training drills, such hurt. about the condition. as pass patterns and breakaways. The final At that point, we packed him up and Meanwhile, staff at the Pan Am Clinic, stage of recovery is to allow full-contact went to the Children’s Hospital, where they who have been working with athletes like practice following medical clearance, in confirmed it was a concussion, and Kienan Jillene and her brother, are in the process of which the player can participate in normal was given a referral to the Pan Am Clinic.” trying to determine what would be involved training activities. Only then can they Szumlak says the treatment for a in creating a formal concussion treatment return to normal game play. This process concussion is complete physical and program. “The idea for a program is still may take as short as four weeks, but as mental rest, including lots of sleep, staying in its infancy,” says Hildahl. “There are long as six months. home from school, and staying away from enough resources in the community to deal Jillene’s treatment progressed in the computers, MP3 players, TV, video games with this issue right now, says Hildahl “But same way as Kienan’s, except for the length and text messaging. Headaches caused we need to identify which physiotherapists, of recovery. She did have a few different by sunlight, computer screens, white athletic therapists and other clinicians have symptoms, but they may have been caused boards and harsh lighting are all problems an interest in this issue, and develop a co- by a cold virus. encountered by people who suffer ordinated approach. This is what we at the Initially, both athletes were displaying concussions. Pan Am Clinic want to work on.” frustration with not being able to The return to play follows a graduated In treating the patients who do come his participate. Both athletes were modifying path of rehabilitation. Following the period way, Szumlak uses a number of techniques. the intensity of activities in their teams’ of complete rest and recovery, the player Patients use exercise balls for balance, or practices. As their symptoms resolved, they can commence light aerobic exercise, such for bumping, so they could learn to absorb both displayed confidence in their testing as swimming or stationary cycling. This an impact, and learn to see where a hit is and daily activities, says Szumlak. light exercise must not result in headaches coming from. This mock pillow fight helps Once back in the game, young players or dizziness. a concussed player regain confidence. They need to build confidence and work on Concussions can be diagnosed and also play games such as Go Fish or recite skills that will keep them safer on the ice. treated by physicians in any hospital poetry, to rebuild their brain’s memory The risk of concussion cannot be emergency department, and a family doctor skills. eliminated. A helmet and mouth guard will can monitor patients who are recovering The next stage introduces sport-specific protect against lacerations, fractures and from one. Nonetheless, treatment and exercise, such as skating drills, ensuring breaks, but won’t always stop concussions rehabilitation from concussion is becoming there are no activities that may cause a from happening, because of the way the

36 WAVE brain slops back and forth inside the skull. be caused by a concussion. “Too often, both Ron and Carol a little nervous, but However, kids can reduce risk by the heat of the moment or the dream of they remain strong supporters of Kienan building up their shoulder and neck a contract in the NHL, gets in the way of and Jillene’s continued play for their muscles to absorb the force of a hit. And good judgment,” he says. “People need respective teams. those who play hockey can learn how to to realize that ignoring a concussion and “Kienan took about 11 or 12 weeks take a hit into the boards and be more returning to play before they are cleared before he went back to play, while Jillene aware of players around them. puts them at much higher risk for a second took seven to eight weeks,” says Carol. “Kids have to play smarter, to be more concussion. This second concussion “Neither one of the kids could have aware of where the other players are on can occur with a blow much less severe prevented the hit that took them down. the ice,” says Szumlak. “They also have to than the first blow which caused the Both of them love to play hockey and want learn to respect the other team, and not initial injury, but it has the potential to be to continue, so for now we will accept deliberately hit or hurt other players. It’s catastrophic because the brain is already their decision to continue playing hockey about respect in sport. Do not skate close injured and much more susceptible to and support them. We both enjoy watching to the boards. Face the other player. It’s so injury. This second injury can lead to life them play the game.” easy to be hit by another player, slam into long damage, resulting in disability or His dad may tease Kienan about taking the boards, and then crash to the ice. That’s even death. This is not a condition to be up curling as an alternate ice sport, but three consecutive hits, which can have complacent about,” says Hildahl. “Kurt Kienan says he enjoys hockey too much dangerous cumulative effects.” Warner (the Arizona quarterback) said it to give it up. The same goes for Jillene, Szumlak says changing the way the game right, ‘This is just a game. I have the rest of who was helped along in her recovery by is played can also reduce concussions my life to live and I want to be healthy to watching what her brother went through among young hockey players. Coaches and enjoy it with my family.’” last summer. players need to learn proper blocking and With both of his children suffering Nonetheless, they are aware of the checking, goaltending and power skating, concussions, Ron Rodgers has become a potential problems that can come with a and, above all, learn to respect the players bit of an expert on the subject, in that he concussion. “A lot of the kids say they want on their team and the opposing team. is often consulted when a child is injured to be NHL players when they grow up, but Parents need to set a good example, by during a game he is attending. “Parents Kienan has changed his mind about that, encouraging referees to enforce the rules approach us now, asking our advice about says Ron. “He’d rather be a psychologist that are there to protect the players. what to do. In the heat of the game, it’s or a lawyer now. He’s quite concerned While awareness about the dangers of hard to make a decision, but it’s not worth about the effect a concussion might have concussion is on the rise, Hildahl says sending a kid back in, when you just don’t had on his brain, his ability to think and his athletes and, in some cases, parents, still know how hard a knock they took to the memory.” need to have a better understanding of head.” the potential long-term damage that can The injuries to their children have left Susie Strachan is a Winnipeg writer.

About the Pan Am Clinic The Pan Am Clinic was established as a ogy and expertise to provide rapid response, private facility in 1979, focusing on athletes early and aggressive treatment, and im- and sports-related injuries. Today, it is oper- proved patient outcomes. Over the course of ated by the Winnipeg Health Region. And, in an average year, 250,000 people from across partnership with the University of Manitoba, it Manitoba and Northwestern Ontario are has evolved into a full-service clinic, offering seen at the Pan Am Clinic. The 72,000-sq.-ft. a comprehensive range of musculoskeletal clinic located at 75 Poseidon Bay, near the care to patients, using leading-edge technol- Pan Am Pool, includes the following:

• Sport medicine physicians • Physiotherapy • Minor injury clinic • Orthopedic clinic • Cast clinic • Computer radiography • Four operating rooms • Magnetic Resonance Imaging • Clinical space for plastic surgery • Pain clinic • Minor injury clinic for kids • Prehabilition program • Research/education lab • Clinical Office Space

January/February 2010 37 Room for

RonaldLove McDonald Family Room® offers comfortable atmosphere for parents with children in care at Children’s Hospital By Martin Zeilig

omething special is happening on the and families can be close by.” The Family Room will serve both out-of- Sthird floor of Children’s Hospital. town families and families who live nearby, says Grocholski, noting that there are 145 Workers are busy transforming an old largest Ronald McDonald Family Room.” Ronald McDonald Rooms in 16 countries operating room suite into a 3,000-square- Noting that the Family Room will be – U.S. (79); Europe (48); APMEA (13); Latin foot family room for parents of children done in a Cape Cod theme of inviting blue America (2); and three in Canada (includ- who are in hospital. and white, Grocholski says a lot of thought ing the one being built here). The soon-to-be-completed Ronald Mc- has gone into every design element. “It’s The Family Room, which will cost Donald Family Room® will be the first of quite the undertaking.” approximately $700,000, is built on a part- its kind in Winnipeg, and promises to make John Ignaszewski, Construction Man- nership between Health Sciences Centre, life just a little bit easier for families going ager for Toronto-based Handels Klein Ltd., Ronald McDonald House and Ronald Mc- through a difficult time. which is developing the project, concurs. Donald House Charities Canada (RMHC). Set to open this spring, the Family Room “When I first came here, this space was “While all partners will remain active in will offer many of the comforts now found vacant operating rooms, recovery rooms dialogue surrounding the Family Room, it at Ronald McDonald House, which is and a sterilizing room,” he says. is managed by the local Ronald McDonald located nearby at 566 Bannatyne. Features The Family Room, designed by Win- House,” says Grocholski. include a shared kitchen, a dining area, nipeg-based Number Ten Architectural She points out that RMHC Canada has laundry facilities, bathroom, living room Group, is expected to be ready to open provided 30 per cent of the funding for with play area and computers connected to sometime in late March. startup costs and Ronald McDonald House the Internet, a quiet lounge and three sleep- The idea for a Family Room came from Winnipeg will provide an additional 20 per ing rooms for families. Ronald McDonald House officials a couple cent of the funding. “The room will provide guests with a of years ago, says Dana Erickson, Vice- “But, we are still seeking donations to place of respite from the hospital so they President and Chief Administrative Officer fund the remaining 50 per cent of our can rest while being just steps away from for Health Sciences Centre. project, as well as ongoing operational their child’s bedside,” says Stacey Grochol- “They sold us on the idea,” he em- costs associated with the program,” says ski, Executive Director of Ronald McDon- phasizes. “It wasn’t a tough sell because Grocholski, adding that HSC has donated ald House Winnipeg, “It will be available we understand that patient care extends the space and will cover utilities costs for to any family with a child being treated at to family care. It’s incredibly important, the 10-year agreement. Children’s Hospital, and will be the world’s particularly when the patients are children, The only full-time staff person working in

38 WAVE How you can help The Ronald McDonald Family Room® at Children’s Hospital will be run by volunteers, says Kristin Hancock, Family Room Manager for Ronald McDonald House Winnipeg.

“Without full volunteer support for the program, our doors can’t open. We require 100-150 dedicated volunteers to ensure that the room can operate successfully.”

The family room will operate with three shifts a day, seven days a week, so there is a lot of flexibility in volunteer time, says Hancock.

“We also rely on a commitment from our partners and sponsors to fund the capital costs, as well as the ongoing programming costs of the Family Room. But, every dollar counts. So, we also welcome individual donations.”

If you would like to become a Family Room volunteer or donate to the cause, please contact Kristin Hancock at 795-7488, or e-mail: [email protected]

For information, visit the website at www.rmh.mb.ca

the Family Room when it opens will be its manager, Kristin Hancock. “The biggest challenge is finding the 100 to 150 volunteers to keep this place going,” says Hancock, adding that at least two volunteers will be required on each of the three shifts of four hours each, seven days a week, all year round. Martin Zeilig is a Winnipeg writer.

January/February 2010 39 ask a nurse

Linda Coote

How to treat your child’s common cold

My child seems to have one cold How does my child catch a cold? do not increase the chances that your child after another. Is this normal? will come down with a cold. Colds are a viral infection of the nose and Some children do seem to have the con- throat. Cold germs are mainly transmitted stant sniffles, but research shows that dur- to your child from the hands of another How should I treat my child’s cold? ing the preschool years, children average child who is suffering from a cold. The The main symptom of a cold is the sudden seven to eight colds per year. On any given virus is then brought to the nose by normal onset of a runny or stuffy nose. The benefit day, 10 per cent of children have a cold. face-touching habits. Since cold viruses of all this nasal mucus is that it washes the can survive on toys, door knobs, and viruses and bacteria out of the nose and What’s causing them? other objects for up to three hours, they’re sinuses. Often a sore throat and fever are also passed to your child’s hands by such also present. More than half the time, the The main cause is that your child is being contaminated objects. Airborne droplets of cold will include a cough, hoarseness, or exposed to new viruses. There are at least germs from sneezing or coughing are a rare pink watery eyes. If you’re certain your 200 different cold viruses. The younger means of cold transmission. child has a simple cold, here’s what you your child, the less previous exposure he or can do: she will have had to viruses and, therefore, Now the good news: cold weather, cold the less protection. winds, drafts, air conditioners and wet feet 1. For a runny nose with profuse clear

40 WAVE You can access health information from a registered nurse 24 hours a day, seven days a week by calling Health Links - Info Santé. Call 788-8200 or FYI toll free 1-888-315-9257.

discharge: Use warm water or saline nose any of the following changes occur: drops followed by blowing or suction- 1. The eyelids develop a yellow discharge ing. Most stuffy noses are blocked by or are stuck together after a nap. This dry mucus. Suction alone or blowing the means your child may need some antibi- nose cannot remove it. Warm tap water otic eye drops. or saline nose drops are better than any medicine you can buy when it comes to 2. Your child acts like he’s having an ear loosening up mucus so that suctioning can ache or is unusually cranky. This points work. You can make your own saline nose to an ear infection. So does a yellow or drops by adding a half teaspoon of salt to cloudy discharge coming from the ear ca- one cup of warm water. Put two or three nal. An ear infection is the most common drops on each side. Repeat this until the complication of a cold. nose is open. Also use a humidifier. Moist 3. Your child develops pressure or pain air keeps the nasal mucus from drying up. on the face overlying a sinus (that means Opening the nose is especially important around the eye or over the cheekbone). for young infants because they can’t drink Your child can’t breathe through the nose from a bottle or nurse unless their nose is because it’s blocked with thick yellow se- clear. Caution: during the first year of life, cretions that can’t be removed with nasal use one drop at a time and do one nostril washes. The openings of the nose become at a time. raw and scabbed over. Any of these mean 3. Your main job is keeping the nose open, your child could have a sinus infection. but here’s what to do for other 4. Your child develops difficulty breathing symptoms: that is not better after you clean out his • For fevers over 39.0 C (102.2 F), muscle nose. This may mean he could be getting aches, or headaches, use acetamino- pneumonia. phen or ibuprofen. 5. The fever lasts for more than 3 days. • For sore throats, use hard candy for This increases the chances that your child children over four years old, and warm has developed a bacterial complication, chicken broth at any age beyond one such as an ear or sinus infection. year. 6. Yellow or green nasal secretions are • For coughs, use cough drops for children over-rated. They are a normal part of the over six years old, and corn syrup for body’s reaction to a cold. As an isolated younger children over the age of one. symptom, they do not mean your child has a sinus infection. • For pink eyes, rinse them frequently with wet cotton balls. If you have any questions about your child’s health, consult your health-care REMEMBER: There are good colds and provider. bad colds. Good colds last one week, bad colds last two weeks. Linda Coote is a registered nurse and manager with Health Links - Info Santé, discharge, the only treatment needed is to When should I start to be the Winnipeg Health Region’s telehealth clear the nose periodically. Sniffing and concerned? service. swallowing the secretions is best, because blowing the nose may force the infec- Symptoms should start to improve tion into the ears or sinuses. Since most in three or four days unless children are unable to blow the nose or your child develops a sniff until age four, use a soft rubber suc- complication. Minor tion bulb to remove the secretions if they cold symptoms are bothering your child. Apply petroleum such as a con- jelly to the nasal openings to protect them gested nose from irritations. Medicine for this stage is can normally last one to not recommended unless your child has two weeks. a nasal allergy. Also, drying up the nose Call your may be harmful since the discharge is the child’s health- nose’s way of ridding itself of viruses. care provider if 2. For a dry or stuffy nose with little

November/December 2009 41 inIn motion motion Deanna Betteridge Deanna Betteridge Run! Jump! Throw!

Like Olympic athletes, children need to learn basic movement skills to live a healthy, active life

ity and sport. As a promoter of physical Over the past activity – and for you as parents, grandparents, teachers and mentors for our couple of months, children – this information is key to help- ing children enjoy being physically active, we have been inundated with media cov- to get involved in sport, and stay involved erage of the 2010 in sport and other physical activity pursuits in Vancouver – the road leading up to the into adulthood. Olympics, the Olympic Torch Relay and, Throughout the stories of our Olympi- very soon, the games themselves. And as ans is a common thread – the idea that a self-proclaimed Olympic junkie, I try to the success of all athletes comes down to take in the whole Olympic Games experi- skills. More than just sport-specific skills – ence, or as much as possible from three skating, hitting a target, and scoring a goal provinces away. – but the basic fundamental movement Of all the Olympic Games coverage I skills that athletes learn at a very young have seen so far, I am particularly interest- age that allowed them to try out many dif- ed in the “Road to the Games” segments ferent sports before ever focusing in on the where our Canadian Olympic athletes are sport that they excel at now. profiled and we get to see a glimpse into I know most children won’t become their lives – not only their lives as Olym- Olympic athletes, and in fact, I’m not pic athletes, but more importantly, how recommending that be their goal. But I am they got to this point, where they began recommending that all children get the op- and who was there to support them portunity to learn these basic fundamental along the way. I am less interested movement skills at a very early age to al- in the fact that they are elite athletes low them the opportunity to be physically and more interested in their journey literate in sports and everyday physical – especially the early years when they activities for life. were initially being introduced to activ- To be physically literate means that a

42 WAVE Let’s get physically literate! One of the main reasons children drop out of physical activity or organized sport is they do not have the fundamental skills to play with confidence. Here are some tips for helping your child learn the skills required to become active.

Stage Emphasis and Opportunities

Active Start • Active indoor and outdoor play at home that requires a variety of body movements. 0 to 6 years old • Parent and baby programs – a great opportunity for new parents to be active with their babies. • Parent and child programming focused on physical movement. • Preschooler “learn to” or “how to” community recreation programming. • FUN!

FUNdamentals • Active indoor and outdoor play at home that requires a variety of body movements. 7 to 9 years old • A variety of “multi-sport” or “multi-activity” non-competitive community recreation programming (not specializing in one sport or activity). • Quality daily physical education programs at school – be sure your child has proper clothing and footwear for every Physical Education class. • Children’s “learn to” or “how to” community recreation programming. • FUN!

Learn to Train • Active indoor and outdoor play at home that requires a variety of body movements. 9 to 12 years old • Developing and refining all fundamental movement skills. • Quality daily physical education programs at school – be sure your child has proper clothing and footwear for every Physical Education class. • Learning sport-specific skills for a variety of sports and activities. • Organized sport and physical activity programs (recreation and competitive).

child has developed basic fundamental and-seek, hop scotch, and skipping with mentally and chronologically – which movement skills and fundamental sport their friends. They may also be less interest- means that children will learn the skills skills that allow the child to move confi- ed in playing sports, such as soccer, basket- at their own pace and it may be different dently and with control in a wide range ball, frisbee, football, and baseball because for each child. You can ensure your child of physical activity, rhythmic (dance) of the lack of confidence and skills. So, has the best opportunities to develop and and sport situations. Physical literacy is working with your child to develop run- refine these skills, based on their abilities, developed during the first three stages of ning, jumping, throwing, kicking, and other by recognizing what stage they are at and the Long Term Athlete Development (LTAD) basic fundamental movement skills will allowing them lots of appropriate opportu- model used by Canadian Sport for Life. encourage them to enjoy a healthy, active nities to develop. These basic movement skills are funda- and confident life – on the playground, in mental to most physical activities and sport the gymnasium, in the water, on snow and Deanna Betteridge is a co-ordinator with – walking, running, jumping, skipping, ice, and out in the community. Winnipeg in motion, a partnership of the throwing, catching, rolling, bouncing and Physical literacy is a process that occurs Winnipeg Health Region, the City of Win- kicking a ball, etc. Contrary to popular over time as children develop physically, nipeg and the University of Manitoba. belief, these skills aren’t always naturally acquired by children – these skills are learned, practised, refined, and practised some more. Just as you read and sing FYI rhymes with your child to develop reading and writing skills, they also need lots of For more information about physical literacy, visit: opportunities to develop physical literacy from an early age. Mastering these skills Physical Literacy in Canada www.physical-literacy.ca increases a child’s confidence, develops a positive relationship, and increases oppor- Activities to do at home www.winnipeginmotion.ca tunities for your child to live an active life. Developing Physical Literacy: And, it leads to a healthier quality of life A Guide for Parents www.canadiansportforlife.ca and decreased health risks associated with physical inactivity. Canada’s Physical Activity Guide www.phac-aspc.gc.ca It’s interesting to note that if your child cannot run, jump or throw with confidence For more ideas on how you and your family can be more physically active, they may miss out on playing tag, hide- call 940.3648 or visit www.winnipeginmotion.ca

January/February 2010 43 Putting patients first New Women’s Hospital captures public’s vision for health care

A look at an artist’s rendering of the new Women’s Hospital. All images produced by SmithCarter & Parkin architects.

ake just one look at the plans for the new Women’s also had public consultations and members THospital and one thing becomes very clear: this of the public sitting on our design team.” new 173-bed facility is designed with the patient and Evidence of the public’s input abounds. For example, members of the public told family in mind. planners they wanted the new facility to From the single-patient rooms that let and ideas offered up during those meetings offer a welcoming, home-like environment in loads of natural light, to the layout of ser- have been incorporated into the current de- for patients. They also wanted it to be en- vices and medical units, the new hospital is sign of the new facility, which is expected vironmentally friendly, accommodating of designed to be people-friendly. It even has to begin rising on the site of the old Weston different cultures and be better organized a rooftop deck to allow people to connect Bakery at Elgin Avenue and Sherbrook than the existing hospital, located at the with nature. Street in the summer of 2011. Health Sciences Centre. Of course, the emphasis on people- The end result: A hospital design that is The hospital’s designers and architects friendly features should not come as a rooted in the philosophy of patient- and have responded. surprise. After all, the hospital is a reflec- family-centred care, one that could serve as In terms of the design, the new hospital tion of the hopes and wishes of citizens a model for other new hospitals, here and is light years ahead of the existing facility. who helped shape the look and feel of the across the country. Indeed, as the images Simple things, like covered ambulance new hospital. accompanying this story confirm, virtually bays to provide protection from the ele- Even before SmithCarter & Parkin archi- every one of the suggestions offered up ments, are part of the plan. The lower level tects began putting pen to paper, staff at during the consultation process have been of the building also has 150 parking stalls, the Winnipeg Health Region decided to adopted. with a direct elevator connection to the base plans for the new facility on a public “Our planning process has been a very hospital. participation model, one that would invite open, public and transparent process,” says The new hospital will also be more con- citizens to guide the development of what Andrew Konowalchuk, Regional Director, venient for patients and visitors to navigate. would become “their hospital.” Capital Planning for the Winnipeg Health The main floor will feature a large mall-like That process started in January 2008 with Region. “We’ve had hundreds of staff, entrance and triage area, and house all of the first of a series of consultation meet- we’ve invited residents (from neighbour- the typical outpatient services. “Ambulatory ings. Now, two years later, the suggestions hoods surrounding the hospital), and we’ve care is now currently in the basement (of space for smudging and other cultural The building will adhere to the LEED practices. Silver standard, which is the provincial But of all the improvements, the one standard for government-funded build- that is most likely to be appreciated ings. Chief among the environmentally is the decision to ensure each patient friendly features being contemplated has a private room, complete with a for the new hospital is a heatwheel, a bathroom and window to let in natural device that reclaims air that is heated light. “That was asked for in the public or cooled, thereby saving energy. consultations,” says Rooke. “Each Plans also call for the new build- room will have space for a patient and ing to use 100 per cent fresh air in the a family support person, whether it be building as opposed to re-circulated during the day or overnight.” air, recycled construction materials That’s a major improvement over wherever possible, and environmental- the existing Women’s Hospital, where ly friendly products for housekeeping patients often share rooms as well as and maintenance once the building bathroom facilities. Not only are the is up and running to maintain high new rooms nicer, but the one-patient- indoor air quality. to-one-room concept also enhances Overall, Konowalchuk says he ex- privacy and efforts to reduce the pects the new hospital to be more than spread of infections. 30 per cent more efficient than the Of course, the new hospital is noth- current national standard for energy ing if not environmentally friendly. use.

Help us design the new Women’s Hospital As part of the Winnipeg Health Region’s efforts to consult the public on construction of the new Women’s Hospital, Manitobans are being invited to become interior designers. The goal is to create a hospital that will be reflective of Manitoba, and the hospital’s patients and staff. Concepts up for discussion include one based on wildflowers native to Manitoba and another based on the metaphor of a blanket. Both concepts could be interpreted in the building architecturally to create a beautiful, warm and the existing hospital) and it’s a very small, welcoming environment that patients will feel comfortable in and staff will crowded area,” says Joan Rooke, Project feel that the building supports their efforts in giving the best quality of care Director for the new Women’s Hospital. to their patients. To help the Region choose a design theme for the interior of the new hospital, or to see more interior images, visit: www.wrha.mb.ca Consolidation and organization of medi- cal services is also an important feature of the new building. Indeed, one of the most Interior design concepts important improvements over the exist- Wildflower Blanket ing hospital can be found in the Neonatal Intensive Care Unit, located on the second floor. Currently, some sick babies are treated in the existing Women’s Hospital while others are treated in the Children’s Hospital. This means that babies are often shuttled from one facility to the other by way of under- ground tunnels. The new hospital will have a 60-bed NICU, which will minimize the need for moving babies around. “The big thing is that it’s all in the Wom- en’s Hospital,” says Konowalchuk. “We won’t need to transport babies through tun- nels anymore. That was the biggest driver for the location of the project.” Planners also took measures to ensure all patients would feel comfortable in the new hospital. For example, the fourth floor An illustration of the new hospital’s pro- A view of the C-section operating room in the Family Birthing Place. will feature spiritual space and ceremonial posed Family Lounge. Public input shapes vision

Public consultation played a key role in shaping the look and feel of the new Women’s Hospital. Here is a brief overview of the suggestions offered up during public consultations and how they were incorporated into the design.

What you said What we’re planning

Welcoming, calming, restful, home- Touchstone for all planning and design like environment Privacy Respectful of cultural and spiritual diversity, birthing options, patient experience / journey Calming / welcoming Family-centred and child-friendly Home-like Accessible – universal design Environmentally friendly -- LEED Silver Easy to navigate Separate areas for “back-of-house” activities, such as supply delivery Casual seating areas, waiting rooms and family lounges throughout

Make accommodations for low-risk All inpatient rooms are home-like, with windows, and high-risk births, gynecological to provide natural light and palliative care experiences more Private bathroom comparable Medical equipment stored away when possible Telephone, TV and Internet access “Baby zone” in maternity rooms for bassinets and infant care needs

Accommodations and resources for Inpatient rooms incorporate a “family support zone” that includes a partners and support people sleeping area for one support person and seating areas Family lounges throughout Access to food services, coffee and snack areas, as well as fridges Retail space for food and other services

Ability to connect with nature Lots of windows, natural light throughout Rooftop patio and gardens

Proximity to range of medical and Neonatal Intensive Care Unit will be located in same building relevant services Building located across street from Children’s Hospital, critical care and other hospital services connected by tunnel and skywalk

Convenient parking Surface parking and convenient drop-off at front door Underground parking level

Enhanced safety and security Information desk and security at main entrance 24/7 Security badges for visitors Decentralized workstations so health-care professionals are closer to the patients

A welcoming entrance and comfortable Reception desk and greeters at the main entrance will help guide waiting areas patients and visitors Accessible waiting area throughout with natural light

Designate space for spiritual care Ceremonial room for smudging and other ceremonies Non-denominational spiritual room Access to outdoor rooftop patio

Environment that supports staff Best-practice designs for: * Access to computer charting * Confidential discussions * Teaching opportunities * Telehealth capabilities * Areas for rest and rejuvenation

46 WAVE Inside the new Women’s Hospital

The new Women’s Hospital will become Hospital while others are treated in the Level Four: Post-partum Unit (54 beds). the city’s most comprehensive centre Children’s Hospital. This means that ba- Private single rooms with support space for women’s health care. It will feature bies are often shuttled from one facility for women who have just given birth a Family Birthing Place, and Neonatal to the other by way of underground and their immediate families. The fourth Intensive Care Unit. It will also have a tunnels. The new NICU will eliminate the floor will also feature spiritual space and private space for oncology and pal- need to move babies around. ceremonial space for smudging and liative care patients. Here is a floor-by- other cultural practices. The floor will floor breakdown of the new hospital. Level Three: Labour and Delivery Unit also open up to a rooftop deck. Plans are subject to change. (16 beds). In addition to providing Level Five: Gynecology/Oncology/Pal- state-of-the art facilities for expectant liative Care (26 beds); Ante-partum (13 Lower level: Parking for 150 vehicles mothers about to deliver, this floor will beds). This floor is designed for patients Level One: Covered Ambulance Bays, also feature three operating rooms for who require extended care. Pregnant Triage, Ambulatory Care, Fetal Assess- patients who may require caesarean women with health issues, such as hy- ment Unit, Retail Services. section. Currently, high-risk and low-risk pertension will stay in the ante-partum patients stay in different units. It will also unit. Gynecological patients, women Level Two: The new hospital will have feature a women’s surgical centre, with with cancer, those requiring palliative a 60-bed NICU unit. Currently, some four operating rooms for gynecologi- care or women recovering from surgery sick babies are treated in the Women’s cal-related surgeries. will also be able to stay in this unit.

January/February 2010 47 healthy eating

Lydia Lee

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FoodFood forfor thoughtthought Achieving good health is more than a numbers game

t’s that time of year Iagain – when we put away the heavy holiday foods and our busy social and fad diets promising quick fixes. But the way to approach health is to measure it by success of the dieting industry is proof that the healthy behaviours we practise regu- schedules, return to our diets don’t work. After all, most dieters gain larly. Behaviours like eating a vegetable regular routines and re- back the weight they lost and often end up or fruit at every meal and snack, choosing solve to start afresh. heavier than before. whole-grain bread more often, eating fish When it comes to health, numbers don’t a couple times a week, taking the stairs After a month of indulgence, it’s not give us the whole picture. Have you ever instead of the elevator, taking a walk on surprising that weight loss inevitably ends started a new routine of eating healthy and your lunch break, or finding a new physical up on the top-10 list of most people’s New being more active – maybe eating break- activity you enjoy. When we make long- Year’s resolutions year after year. fast every morning, including colourful term changes towards a healthier lifestyle, How can we get rid of that resolution vegetables at dinner, taking a brisk walk for our bodies will thank us for it, regardless once and for all? By throwing out our 30 minutes every day, going to the gym a of the number on the scale. In fact, studies weight-loss goal this year and re-focusing couple of times a week or popping in an have shown that overweight people who on healthy lifestyle changes for the long- aerobics video and working up a sweat are physically active are actually healthier term, rather than an annual resolution that at home? After a little while, you start to than inactive people who are at a normal ends in guilt and self-defeat. feel more energized during the day. Your weight. When we make a goal to be healthier, clothes might even feel a little looser. But If you don’t believe me, try it out for it can be natural to focus on the numbers when you step on that scale again, your yourself. But give it time – this isn’t a quick – our weight, body mass index or body fat weight hasn’t budged at all. I think we’d all fix. It’s a lifestyle. percentage. They’re easy to measure, so we be a bit disappointed. So what’s going on? know when we’ve reached our goal. But Our body weight doesn’t always give Lydia Lee is a registered dietitian with the when numbers become the focus, we often the best indication of how healthy we are. Winnipeg Health Region. become obsessed and let our happiness be Healthy people come in all shapes and determined by the number on the scale. sizes. Our body weight is determined by We try to reach our goal weight at any cost, many different factors, including genetics including the latest weight-loss products and age – things we can’t control. The best Tips for sticking to the plan Here are suggestions to help you stick with the long-term lifestyle changes you want to make. You can use these tips in making changes to become more active, too.

Start small. It’s easier to stick with a change if it’s a Make a plan. If you rarely eat breakfast now, you won’t small one. Make it realistic and as easy as possible become a breakfast eater overnight. Come up with a plan to fit into your routine. Keep working on it until it’s to make it easier for you to eat breakfast in the mornings. become a habit before you incorporate another Brainstorm and buy some quick breakfast foods like yogurt small change. For example, if you want to eat or whole-grain bagels so you have them on hand. Plan to breakfast every day, and right now you never eat wake up a few minutes earlier to eat, or pack your breakfast breakfast, start with once or twice a week and the night before so it’s ready in the morning for you to grab work your way up to every day. it and go. If you prefer to sit down and eat, set the table the night before and put the foods on the table that don’t need If you don’t know where to start, try writing down to be refrigerated. everything you eat for three days. Then have a look at Eating Well with Canada’s Food Guide (www.canadasfoodguide.org) and see how you compare. Eatracker.ca is a handy online tool Tell someone… or two, or three! Tell a friend or family mem- developed by the Dietitians of Canada that gives ber about your plan and give them permission to ask you you a place to record your food and physical ac- how things are going. Make sure it’s someone who won’t tivity habits. It compares your record to Canada’s forget and who will encourage you to keep on trying. Get Food Guide and Physical Activity Guide and gives them to ask you about your change often. If you slip up or you suggestions for changes you can make to forget, don’t be hard on yourself. Start over again at the work towards a healthier lifestyle. next meal or the next day.

Keep track and look back. Keep track of all the success- Celebrate your successes. Give yourself a ful lifestyle changes you’ve made over time and you’ll be reward once the change you’ve made becomes amazed at how far you’ve come. Keep track of changes to a habit. Then move on to the next one. your health too. Do you have more energy? Feel more con- fident? Sleep better at night? Are you more regular? Have your cholesterol levels or blood pressure improved?

If you’re short on ideas for eating healthier, try one of these suggestions: • Listen to your hunger cues – eat when you are hungry, stop when you are satisfied. • Eat a vegetable or fruit at every snack or meal. • Eat one green and one orange vegetable or fruit every day. • Drink two glasses of milk or fortified soy beverage each day. • Read nutrition labels to find out what is in the food you eat. • Eat breakfast each morning. • Pack a healthy lunch to bring to work or school one more day each week than you are currently doing. • Eat one more meal together with your family than you are eating with them now. It could be breakfast, lunch or dinner. • Try one new recipe each week or month. • Learn how to cook – sign up for a class or ask a friend or family member to teach you. big picture

The wonders of cabbage

Is there a vegetable more humble or more nutritious than the common cabbage? This leafy vegetable, first cultivated by Greeks and Romans, has long been celebrated for its health ben- efits. It is a terrific source of vitamins A, B1, B6 C, E and K. It also contains thiamin, calcium, magnesium and iron, and is a good source of dietary fibre, folate and potassium. Cabbage is a member of the cruciferous family of vegetables, which includes broccoli and brussels sprouts. Like most vegetables in this category, it contains phytonutrients that are said to boost the immune system and combat cancer. Although never a trendy vegetable, cabbage is a mainstay in dishes around the world. It is, for example, the key ingredient in German sau- erkraut, East European cabbage rolls, Chinese suan cai and Korean kimchi. Inexpensive and easy to store, cabbage is available all year, and is most nutritious when it is raw, steamed or cooked for a short pe- riod of time.

50 WAVE Look into Nursing

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A COMMITMENT TO CARING January/February 2010 51           

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