UNews - 403-329-2484

Flu still a valid campus concern

trevor.kenney — Wed, 02 Nov 2011 16:46:59 +0000

By LORI WEBER

After all the media hype and worry about H1N1 two years ago, most people seem to be relaxing when it comes to protecting themselves against influenza or 'flu'. But in the academic world, flu can still be a major problem.

In a 13-week semester for example, taking 5-10 days off can be problematic whether you are a student or employee at the ��Ѹ��Դ��߿�Ƭ. So, what can you do individually and what can we do as a community to prevent the spread of respiratory-based illnesses?

On an individual level, handwashing remains as the number one strategy in diminishing your chances of getting ill. If you haven't had soap and water on your hands at least three times during a typical day at the ��Ѹ��Դ��߿�Ƭ, you haven't washed your hands enough.

When should you wash? You should break out the soap and water after sneezing or coughing, even if you have used a tissue, after toileting and definitely before touching food.

If you haven't cleaned your desk surface within the last few days, or if you are frequently touching your mouth and eyes, you are increasing your risk of illness.

If you do become ill, stay home for the time you are sick. Do not come to the Health Centre when you are ill with a cough/cold/flu. Instead, call us at 403-329-2484 and ask to speak with a nurse who will assess you and assist you with getting appropriate self-care resources or guide you to get medical treatment. Also, consider getting a flu shot in order to avoid illness and missing a chunk of school or work.

On a community level, please think about the people around you. If you have roommates, let them know if you are ill. Everyone in the house should greatly increase cleaning around the bathroom and kitchen areas specifically. As well, clean with a good disinfectant to protect the people around you.

Think about the professors who you are facing. Sneezing spreads droplets toward them at 200 miles per hour – covering your cough with an available Kleenex or even your shirt would be appreciated.

Again, staying home if you are ill protects everyone from your illness!

If you are diagnosed with an illness that can be spread easily, call the Health Centre at 403-329-2484 and ask to speak with a nurse. We will assess the situation and decide upon ways to protect the ��Ѹ��Դ��߿�Ƭ from illnesses such as mumps, chicken pox, stomach flus, etc.

Lori Weber is the manager of the ��Ѹ��Դ��߿�Ƭ of Lethbridge Health Centre

How eating fish can improve your diet

trevor.kenney — Tue, 26 Jul 2011 17:47:47 +0000

By DIANE BRITTON

Are you confused about whether or not to eat fish?

Eating fish regularly is part of a healthy diet. In fact, Canada's Food Guide to Healthy Eating recommends at least two servings of fish per week.

Current research shows more benefits of fish consumption than drawbacks. However, it is now clear that consumption should consist mainly of fish lower in Methylmercury (MeHg) concentrations and higher in omega-3 concentrations (the healthy fats found in fish).

Best Bets

Fish that contain lower MeHg levels include mackerel, salmon, herring, sardines, oysters, shrimp, Pollock, catfish, scallops, tilapia, sole, arctic char, cod, "light" tuna (skipjack), yellow fin tuna, snapper and haddock.

Buyer Beware

Fish HIGHER in MeHg that should be avoided in large amounts include fish that live longer life spans and larger fish. Fresh or frozen tuna from albacore or blue fin, and other large fish such as shark, marlin and swordfish have higher concentrations of MeHg.

What's the Beef about MeHg?

MeHg concentrations in the environment are rising. Once it is in the fish, upon consumption, humans will absorb about 95 per cent of MeHg. MeHg is a neurotoxin found in both salt and freshwater fish in varying amounts. It is water-soluble and is stored in the muscle of the fish; so eating low fat varieties does not reduce consumption of MeHg.

MeHg affects both human central and peripheral nervous systems and particularly affects the developing brain in a fetus and in young children. Toxic amounts may also cause damage to the cardiovascular system. Eating fish in moderation and the type of fish consumed are important elements in a healthy diet.

For an individual nutrition appointment call the Health Centre (SU 020) at 403-329-2484. Hour-long sessions are $40 for U of L students and employees. Diane Britton is the registered dietitian for the ��Ѹ��Դ��߿�Ƭ of Lethbridge. This is her final column as she has accepted a position with Alberta Health Services.

This column first appeared in the Legend. To view the Legend in a flipbook format, follow this link.

Something fishy

trevor.kenney — Mon, 27 Jun 2011 20:37:37 +0000

Are you confused about whether or not to eat fish?

Eating fish regularly is part of a healthy diet. In fact, Canada's Food Guide to Healthy Eating recommends at least two servings of fish per week.

Best Bets

Buyer Beware

What's the Beef about MeHg?

For an individual nutrition appointment call the Health Centre (SU 020) at
403-329-2484. Hour-long sessions are $40 for U of L students and employees. Diane Britton is the registered dietitian for the ��Ѹ��Դ��߿�Ƭ of Lethbridge. This is her final column as she has accepted a position with Alberta Health Services.

This column first appeared in the Legend. To view the Legend in a flipbook format, follow this link.

How to beat the fast food frenzy

trevor.kenney — Mon, 06 Jun 2011 17:54:29 +0000

By DIANE BRITTON

If you're eating fast food more than a couple times a month, boost your nutrition with these tips to beat the fast food frenzy.

Bank on Breakfast

No matter how little time you have in the morning, always eat breakfast. Even if it isn't the ideal breakfast, it will help you avoid buying a fast food breakfast or mid-morning pastry. Grab-and-go ideas for a quick breakfast include: a homemade smoothie in a travel mug, an apple or banana, or packing a spoon with a yogurt to eat when you get to school or work.

Plan to Eat

Pack healthy foods the night before. Fresh, canned or dried fruit, veggie sticks, low fat cookies such as Fig Newtons, or low fat crackers such as Stoned Wheat Thins with a cheese string or yogurt, are quick and satisfying snacks. They'll provide you with staying power compared to high-sugar snacks that leave you hungry and wanting more.

Skip the Fast Food – Choose Sandwiches

Subs and wraps (select whole grain) loaded with extra lettuce, tomatoes, green peppers, onions and cucumbers are a healthy choice. You can also add a lean protein, such as hummus, chicken, turkey, ham or roast beef, for better aofppetite control. Go easy on the mayo or special sauces to keep your calorie count down. Either purchased or homemade, these sandwiches are delicious and quick to eat.

Beat the Lunch Box Blues

Purchase different foods each time you shop to boost your lunch bag variety. Try different types of grains, protein choices, vegetables and fruit each week. Variety in a lunch packed from home keeps you from being tempted to purchase lunch items from a restaurant or vending machine. Variety is the spice of life!

For an individual nutrition appointment, call the Health Centre (SU020) at 403-329-2484. Hour sessions are $40 for U of L students and employees.

Diane Britton is the registered dietitian for the ��Ѹ��Դ��߿�Ƭ of Lethbridge

This story first appeared in the Legend. For a look at the Legend in a flipbook format, follow this link.

Proper snacking controls weight

trevor.kenney — Fri, 20 May 2011 20:36:50 +0000

By DIANE BRITTON

Do snack attacks hit you when you're least prepared? If you skip breakfast and other meals or snacks throughout the day, eventually the munchies will catch up with you. Here are some healthy ideas for eating on the run that will help control the snack monster in each of us.

Portable Fruits

Fruit is a great snack or healthy addition to any meal or snack. Fresh, dried, frozen (pack in a small portable container) or canned (in its own juice or pear juice won't have added sugar), fruit is always a positive choice. Ideas for good snacking fruits include apples, applesauce, blueberries, bananas, plums, Mandarin oranges, pears, peaches, dried apples or dried apricots.

Veggie Munch Packs

Packing at least one serving of vegetables (125 ml) to eat during the day adds a delicious crunch to any meal or snack. To pack in nutrition and fibre and help control your appetite, eat a variety of colors. Veggies such as carrots, broccoli, cauliflower, cucumbers, peppers and radishes all make quick, satisfying snacks.

Milk Your Snacks

Whether you choose dairy or soy – milk, cheese and yogurt pack a punch when it comes to nutrition and appetite control.

Protein Power

Adding protein to your snacks will help keep you alert and control the munchies. Lean meats that pack in the protein include ham, turkey, chicken, pastrami and roast beef. Add variety to your snacks by including hard-boiled eggs, hummus, tofu, tuna, salmon or 60 ml of nuts and seeds or nut butters.

Diane Britton is the registered dietitian at the ��Ѹ��Դ��߿�Ƭ of Lethbridge. For an individual nutrition appointment, call the Health Centre (SU 020) at 403-329-2484. Hour sessions are $40 for U of L students and employees.

This column first appeared in the Legend. For a look at the Legend in a flipbook format, follow this link.

Fast food frenzy

trevor.kenney — Tue, 17 May 2011 20:34:30 +0000

If you're eating fast food more than a couple times a month, boost your nutrition with these tips to beat the fast food frenzy.

Bank on Breakfast

Plan to Eat

Skip the Fast Food – Choose Sandwiches

Beat the Lunch Box Blues

For an individual nutrition appointment, call the Health Centre (SU020) at 403-329-2484. Hour sessions are $40 for U of L students and employees.

Diane Britton is the registered dietitian for the ��Ѹ��Դ��߿�Ƭ of Lethbridge

For a look at the Legend in a flipbook format, follow this link.

Healthy snacking is possible

trevor.kenney — Fri, 13 May 2011 15:51:14 +0000

Portable Fruits

Veggie Munch Packs

Milk Your Snacks

Whether you choose dairy or soy – milk, cheese and yogurt pack a punch when it comes to nutrition and appetite control.

Protein Power

This column first appeared in the Legend. For a look at the Legend in a flipbook format, follow this link.

Feed the snack monster

trevor.kenney — Thu, 14 Apr 2011 21:30:15 +0000

Do snack attacks hit you when you're least prepared? If you skip breakfast and other meals or snacks throughout the day, eventually the munchies will catch up with you. Here are some healthy ideas for eating on the run that will help control the snack monster in each of us.

Portable Fruits

Veggie Munch Packs

Milk Your Snacks

Whether you choose dairy or soy – milk, cheese and yogurt pack a punch when it comes to nutrition and appetite control.

Protein Power

For a look at the Legend in a flipbook format, follow this link.

An Apple A Day - Eat local, practically

trevor.kenney — Mon, 21 Mar 2011 17:26:40 +0000

Choosing foods that are grown close to home is a great commitment to our environment and our economy, but it does have its challenges during Canadian winters.

The Bull's-eye Diet is a practical way to eat as much local food as you can, while supplementing with other foods as needed.

The Bull's-eye model thinks of food sources as a dartboard. Each 'ring' of the dartboard represents a geographical region. The centre of the dartboard (or bull's-eye) represents foods grown close to home and as you move farther away from the centre of the bull's-eye, the foods are grown farther away from you.

The goal is to choose as many foods as you can that are grown as geographically as close to you as possible, then getting other items such as coffee, olive oil or spices from farther away.

What's grown in Canada that you can choose?

Blueberries, apples: are grown all over Canada with BC, Ontario, Nova Scotia and Quebec growing the largest quantities.

Wheat: Saskatchewan and Alberta grow the largest quantity of wheat in the country.

Milk and alternatives: milk, yogurt and cheese are made right here in Canada, with Ontario and Quebec having the most dairy farms.

Meat and alternatives: beef, lamb, bison, venison, chickens, eggs and pluses – including lentils, chickpeas and dried peas and beans are all produced in Canada.

Freezing or canning vegetables and fruit while they are available in the summer is one way that helps you eat locally in the winter months.

For help making simple and effective changes in your nutrition plan, call the Health Centre at 403-329-2484 to book an individual nutrition consultation with Diane Britton. Initial sessions are $40 for university students and employees.

Diane Britton is the registered dietitian at the ��Ѹ��Դ��߿�Ƭ of Lethbridge

For a look at the March issue of the Legend in a flipbook format, follow this link.

An Apple A Day - Trouble with Trans Fats

trevor.kenney — Thu, 24 Feb 2011 23:14:50 +0000

Are you used to grabbing a muffin for a quick energy boost? How about munching on a donut to fill your stomach until you can get home to eat? You may be filling up on trans fats and increasing your bad cholesterol (LDL).

Trans fats increase our bad cholesterol (LDL), and decrease our good cholesterol (HDL), making them the worst kind of fat for your heart health. According to Health Canada, Canadians consume about 8.4 grams of trans fats daily. That's bad news according to the World Health Organization and the National Academy of Sciences.

Trans fats are very useful in the fast-food industry because they are a very stable fat for repeated bouts of deep-frying. Trans fats are also found in processed or packaged foods because they increase product shelf life.

Their abundance in our food chain makes it almost impossible to consume no trans fats. The goal is to reduce trans fat consumption. Here are some tips to decrease your trans fat intake:

Eat less processed foods

Bake your own muffins using healthy oils such as olive, canola or sunflower oil.

Enjoy fresh rather than fried

Choose wraps, pitas, subs and sandwiches made with whole grain breads.

Limit fast food

Pack meals and snacks from home and avoid the inherent trans fats in most fast food products.

Smart snacking

If you want crackers, choose low fat crackers such as WASA bread, Ryvita crackers or Stone Wheat Thins. And keep nutritious snacks handy. Try eating nuts, seeds, fresh fruit, yogurt, homemade muffins, fig newtons, graham wafers and air-popped popcorn instead of doughnuts, cookies, chips, microwave popcorn or chocolate bars.

Diane Britton is the ��Ѹ��Դ��߿�Ƭ's on-campus registered dietitian

For an individual nutrition appointment, call the Health Centre (SU020) at
403-329-2484. Initial sessions are $40.

For a look at the February issue of the Legend in a flipbook format, follow this link.

UNews - 403-329-2484

Flu still a valid campus concern

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Fast food frenzy

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