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Monday, August 16, 2010
Tuesday, August 10, 2010
Spinning Classes
The next spinning sessions are as follows:
August 20th
September 3rd
September 17th
6:30-7:30 PM
Gears Studio
176 Lakeshore Road West, Mississauga, ON L5H 1G4
$20 per session
Isolde will meet you there.
Registration and payment must be done at the Credit Valley Clinic by the Monday before each session.
Please call Ma'Anne at 905-820-0282 to arrange.
August 20th
September 3rd
September 17th
6:30-7:30 PM
Gears Studio
176 Lakeshore Road West, Mississauga, ON L5H 1G4
$20 per session
Isolde will meet you there.
Registration and payment must be done at the Credit Valley Clinic by the Monday before each session.
Please call Ma'Anne at 905-820-0282 to arrange.
Support Group Meeting - Date Change
The next support group meeting originally scheduled for August 25th is now on Wednesday, September 1st, 7-9 PM. Please call or email to reserve a seat.
Guest speaker TBA.
Guest speaker TBA.
Tuesday, August 3, 2010
August Fitness Tip of the Month
Inactive vs Active:
TIP: Give up 1 hour of TV per day. Make use of those lovely summer evenings. If you choose to sit and watch TV for 1 hour you will burn around 10 calories. If you go and walk 3 miles in the same hour, you will burn around 270 calories.
Keep on walking!!
Come and try out our spinning classes, they are great fun!
Sign up with Ma’Anne for our Friday classes on the 6th and 20th of August.
6.30pm at the Gears studio, 176 Lakeshore Road West, Mississauga.
Cost $20.
Isolde Spies
Exercise Physiologist
TIP: Give up 1 hour of TV per day. Make use of those lovely summer evenings. If you choose to sit and watch TV for 1 hour you will burn around 10 calories. If you go and walk 3 miles in the same hour, you will burn around 270 calories.
Keep on walking!!
Come and try out our spinning classes, they are great fun!
Sign up with Ma’Anne for our Friday classes on the 6th and 20th of August.
6.30pm at the Gears studio, 176 Lakeshore Road West, Mississauga.
Cost $20.
Isolde Spies
Exercise Physiologist
August Nutritional Tip of the Month
Sleep More to Eat Less
Feeling hungry all the time? Wondering why you are not achieving your weight loss goals? Maybe you’re not getting enough sleep!
A newly published study has recently demonstrated that healthy young male subjects ate 22% more calories the day after one night of 4 hours of sleep compared to one night of 8 hours of sleep. After 4 hours of sleep, the men reported feeling more hungry before breakfast and dinner.
Other studies that have restricted sleep in adult subjects have found higher levels of ghrelin (which makes people hungry) and lower levels of leptin (which makes people feel full) in their blood. Restricting sleep may also lead to insulin resistance. Changes in ghrelin, leptin and insulin resistance may explain why these studies find higher risk of obesity, heart disease, diabetes and high blood pressure in people who don’t get enough sleep.
What can you do? Get some sleep! Most adults require 7-8 hours of sleep a night.
References:
Nutrition Action Health Letter/CSPI July/August, 2110;
Am J Clin Nutr. 91:1550, 2010;
J Clin Endocrinol Metab 95: 2963, 2010
Feeling hungry all the time? Wondering why you are not achieving your weight loss goals? Maybe you’re not getting enough sleep!
A newly published study has recently demonstrated that healthy young male subjects ate 22% more calories the day after one night of 4 hours of sleep compared to one night of 8 hours of sleep. After 4 hours of sleep, the men reported feeling more hungry before breakfast and dinner.
Other studies that have restricted sleep in adult subjects have found higher levels of ghrelin (which makes people hungry) and lower levels of leptin (which makes people feel full) in their blood. Restricting sleep may also lead to insulin resistance. Changes in ghrelin, leptin and insulin resistance may explain why these studies find higher risk of obesity, heart disease, diabetes and high blood pressure in people who don’t get enough sleep.
What can you do? Get some sleep! Most adults require 7-8 hours of sleep a night.
References:
Nutrition Action Health Letter/CSPI July/August, 2110;
Am J Clin Nutr. 91:1550, 2010;
J Clin Endocrinol Metab 95: 2963, 2010
Monday, July 5, 2010
July Nutritional Tip of the Month
Chocolate is Health Food?
It’s good news that studies have turned up positive results for chocolate’s flavonid phenols, antioxidants that appear to confer heart health benefits. But watch out for saturated fat, sugar and calories that come along for the ride in chocolate. The healthiest way to have chocolate? Enjoy small amounts (1/2 ounce or 15 grams) of dark chocolate as a treat. Make sure your chocolate has at least 70% cocoa, so you get higher amounts of polyphenols.
Nada Lukic
Registered Dietician
It’s good news that studies have turned up positive results for chocolate’s flavonid phenols, antioxidants that appear to confer heart health benefits. But watch out for saturated fat, sugar and calories that come along for the ride in chocolate. The healthiest way to have chocolate? Enjoy small amounts (1/2 ounce or 15 grams) of dark chocolate as a treat. Make sure your chocolate has at least 70% cocoa, so you get higher amounts of polyphenols.
Nada Lukic
Registered Dietician
Tuesday, June 29, 2010
July Fitness Tip of the Month
Inactive vs Active:
TIP: Are you taking the elevator up 3 flights? If yes you will use 1 KJ of energy. If you walk up 3 flights of stairs, you will use around 63 KJs of energy.
I hope that you all have been taking advantage of the fantastic summer weather out there. Keep on walking!!
Come and try out our spinning classes, they are great fun! Sign up with Ma’Anne for our Friday classes on the 9th and 16th of July, 6:30pm at the Gears studio, 176 Lakeshore Road West, Mississauga. Cost is $20 per class.
Happy Canada Day.
Isolde
Exercise Physiologist
TIP: Are you taking the elevator up 3 flights? If yes you will use 1 KJ of energy. If you walk up 3 flights of stairs, you will use around 63 KJs of energy.
I hope that you all have been taking advantage of the fantastic summer weather out there. Keep on walking!!
Come and try out our spinning classes, they are great fun! Sign up with Ma’Anne for our Friday classes on the 9th and 16th of July, 6:30pm at the Gears studio, 176 Lakeshore Road West, Mississauga. Cost is $20 per class.
Happy Canada Day.
Isolde
Exercise Physiologist
Monday, June 28, 2010
Spinning Class Update
The spinning class scheduled for Friday, July 2nd has been rescheduled for Friday, July 9th, 6:30-7:30 PM. Registration and payment for this class must be done at the Credit Valley Clinic by July 6th. Please call Ma'Anne at 905-820-0282 to reserve a bike.
Thursday, June 24, 2010
July Spinning Classes
The next spinning sessions are as follows:
Friday, July 2nd and Friday, July 16th
6:30-7:30 PM
Gears - 176 Lakeshore Road West, Mississauga, ON L5H 1G4
$20 per session
Isolde will meet you there.
Registration and payment must be done at the Credit Valley Clinic by June 29th for the July 2nd class, and by July 13th for the July 16th class.
Please call Ma'Anne at 905-820-0282 to arrange.
Friday, July 2nd and Friday, July 16th
6:30-7:30 PM
Gears - 176 Lakeshore Road West, Mississauga, ON L5H 1G4
$20 per session
Isolde will meet you there.
Registration and payment must be done at the Credit Valley Clinic by June 29th for the July 2nd class, and by July 13th for the July 16th class.
Please call Ma'Anne at 905-820-0282 to arrange.
Next Support Group Meeting
The next support group meeting is on Wednesday, July 14th, 7-9 PM. Please call or email to reserve a seat.
For a list of all support group meetings scheduled for 2010, click HERE.
For a list of all support group meetings scheduled for 2010, click HERE.
Monday, May 31, 2010
June's Fitness Tip of the Month
Inactive vs Active:
TIP: Are you hiring someone to mow the lawn and do the gardening for you? If so, you will use 0 KJs of energy. If you do it yourself for 30 minutes, you will use around 635 KJs of energy. Get out there and enjoy summer. Don’t forget to use your sun block.
Come and try out our spinning classes, they are great fun!
Sign up with Ma’Anne for our Friday classes on the 4th and 18th of June.
6:30pm at the Gears studio, 176 Lakeshore Road West, Mississauga.
Cost $20.
Keep on moving.
Isolde
Exercise Physiologist
TIP: Are you hiring someone to mow the lawn and do the gardening for you? If so, you will use 0 KJs of energy. If you do it yourself for 30 minutes, you will use around 635 KJs of energy. Get out there and enjoy summer. Don’t forget to use your sun block.
Come and try out our spinning classes, they are great fun!
Sign up with Ma’Anne for our Friday classes on the 4th and 18th of June.
6:30pm at the Gears studio, 176 Lakeshore Road West, Mississauga.
Cost $20.
Keep on moving.
Isolde
Exercise Physiologist
Wednesday, May 26, 2010
Spinning Classes
The next spinning sessions are as follows:
Friday, June 4th and Friday, June 18th
6:30-7:30 PM
Gears - 176 Lakeshore Road West, Mississauga, ON L5H 1G4
$20 per session
Isolde will meet you there.
Registration and payment must be done at the Credit Valley Clinic by May 31st for the June 4th class, and by June 14th for the June 18th class.
Please call Ma'Anne at 905-820-0282 to arrange.
Friday, June 4th and Friday, June 18th
6:30-7:30 PM
Gears - 176 Lakeshore Road West, Mississauga, ON L5H 1G4
$20 per session
Isolde will meet you there.
Registration and payment must be done at the Credit Valley Clinic by May 31st for the June 4th class, and by June 14th for the June 18th class.
Please call Ma'Anne at 905-820-0282 to arrange.
Monday, May 10, 2010
Next Support Group Meeting
The next support group meeting is on Wednesday, June 2nd, 7-9 PM. Our psychiatrist, Dr. Valerie Taylor, will be present to answer any questions. Please call or email to reserve a seat.
For a list of all support group meetings scheduled for 2010, click HERE.
For a list of all support group meetings scheduled for 2010, click HERE.
Wednesday, May 5, 2010
May Nutritional Tip of the Month
How can I make healthier choices when eating out?
For great taste with less fat and calories, choose foods that are:
• Steamed
• Roasted
• Stir fried
• Poached
• Barbeque
• Broiled
• Grilled
• Baked
Order deep-fried, pan-fried and battered food less often and in smaller amounts.
Restaurant meals are often low in veggies. Get a veggie boost:
• Try broth-based vegetable soup or crisp green salad
• Aim for half your dinner plate to be vegetables
• Load up pizzas, burgers, sandwiches and wraps with more veggies
• Try a vegetarian meal
Enjoy healthy food YOUR way:
• Ask about nutrition information, ingredients and cooking methods
• Share one entrée or plan to take leftovers home in a doggy bag
• Order a child-sized portion or a half portion
• If you plan to drink alcohol, ask for a light beer or wine spritzer
• Enjoy sweet specialty drinks less often. Calories from drinks can add up fast
• Ask for no added salt during cooking and for sauces/dressings on the side
Reference: Dietitians of Canada, October 2008
For great taste with less fat and calories, choose foods that are:
• Steamed
• Roasted
• Stir fried
• Poached
• Barbeque
• Broiled
• Grilled
• Baked
Order deep-fried, pan-fried and battered food less often and in smaller amounts.
Restaurant meals are often low in veggies. Get a veggie boost:
• Try broth-based vegetable soup or crisp green salad
• Aim for half your dinner plate to be vegetables
• Load up pizzas, burgers, sandwiches and wraps with more veggies
• Try a vegetarian meal
Enjoy healthy food YOUR way:
• Ask about nutrition information, ingredients and cooking methods
• Share one entrée or plan to take leftovers home in a doggy bag
• Order a child-sized portion or a half portion
• If you plan to drink alcohol, ask for a light beer or wine spritzer
• Enjoy sweet specialty drinks less often. Calories from drinks can add up fast
• Ask for no added salt during cooking and for sauces/dressings on the side
Reference: Dietitians of Canada, October 2008
Monday, May 3, 2010
May Fitness Tip of the Month
Inactive vs Active
Spring is truly in full swing! Are you still driving to the shop to get the paper and milk? If yes you will use around 8 KJs of energy. If you make the healthier choice and walk to the corner shop for 10 minutes, you will use 167 KJs of energy.
Don’t forget to come and try out our spinning classes this month. Friday May 7th and May 21st at 6:30pm at the Gears Studio, 176 Lakeshore Road West, Mississauga. Cost is $20 per class. Please call Ma’Anne to book your bike.
Have an active month!
Isolde
Spring is truly in full swing! Are you still driving to the shop to get the paper and milk? If yes you will use around 8 KJs of energy. If you make the healthier choice and walk to the corner shop for 10 minutes, you will use 167 KJs of energy.
Don’t forget to come and try out our spinning classes this month. Friday May 7th and May 21st at 6:30pm at the Gears Studio, 176 Lakeshore Road West, Mississauga. Cost is $20 per class. Please call Ma’Anne to book your bike.
Have an active month!
Isolde
Monday, April 19, 2010
Spinning Classes
Dates have been finalized for SPINNING CLASSES. They are as follows:
Friday, May 7th and Friday, May 21st
6:30-7:30 PM
Gears - 176 Lakeshore Road West, Mississauga, ON L5H 1G4
$20 per session
Isolde will meet you there.
Registration and payment must be done at the Credit Valley Clinic by April 30th for the May 7th class, and by May 14th for the May 21st class.
Please call Ma'Anne at 905-820-0282 to arrange.
Friday, May 7th and Friday, May 21st
6:30-7:30 PM
Gears - 176 Lakeshore Road West, Mississauga, ON L5H 1G4
$20 per session
Isolde will meet you there.
Registration and payment must be done at the Credit Valley Clinic by April 30th for the May 7th class, and by May 14th for the May 21st class.
Please call Ma'Anne at 905-820-0282 to arrange.
Thursday, April 15, 2010
April Support Group Meeting
It was previously announced that Dr. Taylor would be present at the next support group meeting scheduled for April 28th. However, she will not be able to attend, so this support group meeting will be among patients only.
See you all then!
See you all then!
Monday, April 5, 2010
Spinning Classes
ATTENTION ALL CREDIT VALLEY CLINIC PATIENTS:
From the start of April we have a fantastic opportunity to make use of the GEARS spinning studio. Isolde, our Exercise Physiologist, will lead the group spinning classes tailored to our patients' needs and fitness levels. This will be a private session just for our patients, therefore there is NO need to feel intimidated.
You will learn:
• How to safely set up your own spinning bike
• The correct cycling techniques
• Familiarize yourself with Spinning terminology
• We will follow a progressive interval program, where you can gradually build up your fitness level
It will be a fun evening where you can exercise and socialise with fellow patients...a great way to start the weekend!
The classes can be held on the 1st, 2nd or 3rd Friday of every month. Please call or email if interested, and please indicate if you would be interested in the 1st, 2nd or 3rd Friday sessions and whether you prefer to start at 6 PM or 6:30 PM.
Each class will be 1 hour and cost $20 per session.
From the start of April we have a fantastic opportunity to make use of the GEARS spinning studio. Isolde, our Exercise Physiologist, will lead the group spinning classes tailored to our patients' needs and fitness levels. This will be a private session just for our patients, therefore there is NO need to feel intimidated.
You will learn:
• How to safely set up your own spinning bike
• The correct cycling techniques
• Familiarize yourself with Spinning terminology
• We will follow a progressive interval program, where you can gradually build up your fitness level
It will be a fun evening where you can exercise and socialise with fellow patients...a great way to start the weekend!
The classes can be held on the 1st, 2nd or 3rd Friday of every month. Please call or email if interested, and please indicate if you would be interested in the 1st, 2nd or 3rd Friday sessions and whether you prefer to start at 6 PM or 6:30 PM.
Each class will be 1 hour and cost $20 per session.
Wednesday, March 31, 2010
April Nutritional Tip of the Month
Why is it important to separate liquids from solids?
1. You do not want to over expend the pouch.
2. You do not want to rapidly wash the food out of the pouch.
Liquids will pass through the upper stomach pouch quickly and will not make you feel full. Drinking liquids during or immediately after meals tends to flush food through the pouch, and you will not get the prolonged feeling of satiety needed to help you eat less.
Nada
Registered Dietician
1. You do not want to over expend the pouch.
2. You do not want to rapidly wash the food out of the pouch.
Liquids will pass through the upper stomach pouch quickly and will not make you feel full. Drinking liquids during or immediately after meals tends to flush food through the pouch, and you will not get the prolonged feeling of satiety needed to help you eat less.
Nada
Registered Dietician
Saturday, March 27, 2010
Next Support Group Meeting
The next support group meeting is on Wednesday, April 28th, 7-9 PM, where our psychiatrist, Dr. Valerie Taylor, will be present to answer any questions. Please call or email to reserve a seat.
For a list of all support group meetings scheduled for 2010, click HERE.
For a list of all support group meetings scheduled for 2010, click HERE.
April Fitness Tip of the Month
Inactive vs Active:
How are those “Active Choice New Years Resolutions” doing?
Well done, if you are still making active choices!
TIP: Shopping on line for an hour uses 125 KJs of energy. Walking around the shops for an hour uses 600 – 1000 KJs of energy.
I hope that you have all been taking advantage of the recent good weather. I know it’s frustrating that it doesn’t last, but make the most of those warmer days. Daylight saving also gives us more light when we get back home from work in the evenings. So, get out there and take the dog, kids, husband or “yourself” for a walk!
Have an active month!
Isolde
Exercise Physiologist
How are those “Active Choice New Years Resolutions” doing?
Well done, if you are still making active choices!
TIP: Shopping on line for an hour uses 125 KJs of energy. Walking around the shops for an hour uses 600 – 1000 KJs of energy.
I hope that you have all been taking advantage of the recent good weather. I know it’s frustrating that it doesn’t last, but make the most of those warmer days. Daylight saving also gives us more light when we get back home from work in the evenings. So, get out there and take the dog, kids, husband or “yourself” for a walk!
Have an active month!
Isolde
Exercise Physiologist
Wednesday, March 3, 2010
Next Support Group Meeting
The next support group meeting is on Wednesday, March 24th, 7-9 PM. Please call or email to reserve a seat.
For a list of all support group meetings scheduled for 2010, click HERE.
For a list of all support group meetings scheduled for 2010, click HERE.
Wednesday, February 17, 2010
Last Chance for New Years Special Rates on Exercise Sessions
Book your individual fitness sessions by Friday, February 26th and receive the New Years Special Rate of $45 per 1-hour session or $380 for 10 individual sessions.
As of March 1st, 2010, rates will be $60 per 1-hour session or $540 for 10 individual sessions.
Call Ma'Anne at 905-820-0282 to take advantage of the special rates!
As of March 1st, 2010, rates will be $60 per 1-hour session or $540 for 10 individual sessions.
Call Ma'Anne at 905-820-0282 to take advantage of the special rates!
Friday, January 29, 2010
February Fitness Tip of the Month
Focus on Inactive vs Active
Parking as close as possible (10 second walk) will use 1 KJ of energy. Parking further away and walking 2 minutes to your destination will use 33 KJs of energy. Let’s make active choices in February.
Isolde
(Exercise Physiologist)
Parking as close as possible (10 second walk) will use 1 KJ of energy. Parking further away and walking 2 minutes to your destination will use 33 KJs of energy. Let’s make active choices in February.
Isolde
(Exercise Physiologist)
Support Group Meetings 2010
The support group meetings have been scheduled for the rest of the year and are as follows:
February 10th
March 24th
April 28th
June 2nd
July 14th
August 25th
October 6th
November 17th
December 22nd
Those who have attended have found the sessions quite helpful. It is a great opportunity to exchange stories, tips, recipes, clothes, etc. in a very informal setting. Occasionally we will be having guests to answer questions and I will announce these prior to the date. If you have any suggestions, please feel free to comment.
The group meetings are always 7-9 PM. We would love to see some new faces!
If you are interested in attending, please call or email Ma'Anne at 905-820-0282 or info@creditvalleyclinic.ca.
February 10th
March 24th
April 28th
June 2nd
July 14th
August 25th
October 6th
November 17th
December 22nd
Those who have attended have found the sessions quite helpful. It is a great opportunity to exchange stories, tips, recipes, clothes, etc. in a very informal setting. Occasionally we will be having guests to answer questions and I will announce these prior to the date. If you have any suggestions, please feel free to comment.
The group meetings are always 7-9 PM. We would love to see some new faces!
If you are interested in attending, please call or email Ma'Anne at 905-820-0282 or info@creditvalleyclinic.ca.
Monday, January 4, 2010
January Fitness Tip of the Month
Happy New Year to everyone! It is the start of a new year and I am hoping that you are all motivated to get “moving”.
The question is however: Should I do cardio or weight training to burn some fat?
I believe both. We all know that cardiovascular exercise (everything from running to rowing, skipping, swimming and cycling) is good for our heart and lungs. Many people consider cardio to be the most important component of their exercise program. Protecting yourself against cardiovascular illnesses is after all very important, but you need to remember that weight training is also necessary to look after your skeletal and muscular systems. Both types of exercise are however good at burning fat for weight loss.
When we do weight training we increase our muscle mass. Extra muscle helps to burn more energy while we train (AMR: Active metabolic rate) and during rest (RMR: Resting metabolic rate of muscle). So having more muscle will help burn more energy and fat during your cardio and weight training sessions.
The advantage of cardio is that we can do it everyday and anywhere, while, when we do weight train we need to give our body a days rest between training sessions.
Lets all get out there and start MOVING!!
Isolde Spies
(Exercise Physiologist)
The question is however: Should I do cardio or weight training to burn some fat?
I believe both. We all know that cardiovascular exercise (everything from running to rowing, skipping, swimming and cycling) is good for our heart and lungs. Many people consider cardio to be the most important component of their exercise program. Protecting yourself against cardiovascular illnesses is after all very important, but you need to remember that weight training is also necessary to look after your skeletal and muscular systems. Both types of exercise are however good at burning fat for weight loss.
When we do weight training we increase our muscle mass. Extra muscle helps to burn more energy while we train (AMR: Active metabolic rate) and during rest (RMR: Resting metabolic rate of muscle). So having more muscle will help burn more energy and fat during your cardio and weight training sessions.
The advantage of cardio is that we can do it everyday and anywhere, while, when we do weight train we need to give our body a days rest between training sessions.
Lets all get out there and start MOVING!!
Isolde Spies
(Exercise Physiologist)
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