What's New at Physio Sport Med

Last week, we had a client come into our clinic and say, “I’m not sure if I can come here, I'm not an athlete.”     Our quick response was, “We are all athletes".

At Physio Sport Med our definition of athlete is: “Any person who is interested in achieving or maintaining an active lifestyle.”  

Who does this include?

The 70-year-old woman who walks her dog everyday?    Always welcome!

The 45-year-old man whose work demands lifting and walking?   You bet!

The middle age lady who is rediscovering her love of tennis now that her kids have grown?  Yes!

The young boy who just loves hockey – but can’t quite skate?  Definitely!

The young adult who wants to walk around the grocery store without painful feet? Sure thing!
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The diabetic patient who has been told to lose weight, but can’t because their legs hurt? Come on in!
 
The fact of the matter is that Exercise is Medicine. We all need to move during the day.  However, if your muscles and joints hurt, you are far more likely to be sedentary.   Getting treatment so your body moves easier is just the start to increasing your activity.   It can also be very overwhelming to start activity – especially if exercise has lead to injury in the past.    We are here to help!  Remember that every little bit helps – you may start with just walking the length of your driveway or to the mailbox.   It all counts!

For more information follow us on Facebook for our “We are all Athletes” series. 

Evenings are cooling down and store shelves are stocked with school supplies.  This means fall is just around the corner and it’s time to get ready for back to school!  Making sure that your kids are well-nourished will help set them up for success this school year. 

Breakfast
There’s a reason why they say, “breakfast is the most important meal of the day”.  Obviously, lunch, dinner, and snacks are important too, but there are many benefits to starting your day off with a healthy meal. 
First and foremost, consuming a healthy breakfast will help your child meet their nutritional needs for the day.  This will contribute to proper growth and development.  Additionally, studies have shown that breakfast consumption leads to improved memory and concentration during class as well as improved academic performance. 

Some great breakfast ideas include:

1. Greek yogurt parfaits – kids can assemble them and choose which fruits they want to include
2. Peanut butter and banana roll-up - spread peanut butter on a whole wheat tortilla, add sliced bananas, roll up and eat!
3. Egg muffin cups with a slice of whole grain toast – Scrambled eggs with veggies cooked in a muffin tin.  Can be frozen and reheated for breakfast.
4. Oatmeal topped with berries

Lunch
Packing lunch is a struggle for many parents and children, but it doesn’t have to be.  Read on for solutions to common problems that parents and children face when it comes to school lunches.

1. Kids get bored with the same lunch every day
Even if you are sending them with a sandwich every day, switch up the grain product and the toppings.  One day you could do chicken on whole grain bread with some veggies and the next day you could send tuna in a whole grain pita.  The concept is the same, but it gives your child more variety so that they don’t get bored.

2. Kids don’t like the food being sent for lunch
Children, especially picky eaters, can be difficult to pack lunches for.  Allow them to participate in the process to ensure they are getting food that they want to eat.  Take your child grocery shopping with you so they can pick out healthy foods that they will eat for lunch.  You can also have them help with packing their lunch.  Let them choose what they want on their sandwich.  Let them pick their own snacks.  Working with your child to pack lunch will make sure they get something they like and will allow you to spend more time together.

3. Sandwiches get soggy
No one likes a soggy sandwich.  If your child opens their lunch bag to find a soggy sandwich, chances are they won’t eat very much of it.  If this is a problem, try packing the sandwich toppings separately and have your child assemble it at lunch time.  This could be too difficult or time consuming for the younger children, so they can eat it as a deconstructed sandwich – just as tasty!  Finally, avoid putting sauces directly onto the bread which will make it soggy as it sits throughout the morning. 

Ensure that you keep hot foods hot, and cold foods cold.  Use a thermos to keep foods hot.  For cold foods, use an ice pack in an insulated lunch bag to keep everything at a safe temperature. 

Finally, don’t forget to keep it nut free! If you’re a nut butter lover like myself, try Sun Butter or Wow Butter.  I’ve never tried Wow Butter, but Sun Butter is a peanut-free alternative that tastes very similar to peanut butter and has a similar amount of protein.

Happy eating!

​Now that I am back, I wanted to spend some time talking about my experience at the 2017 Canada Summer Games.   

I could tell you about the fantastic job that Winnipeg did hosting the games.   From the music festivals, to the restaurants and sporting facilities, it was a job well done.

I could tell you about how great it is to network and learn from some of the greatest sport medicine minds across Canada.   As one of 45 sponsored medical staff, we had colleagues from Victoria to Halifax, Yellowknife to Toronto, including physicians, physiotherapists, massage therapists, athletic therapists and one amazing, very overworked chiropractor. 

But instead, I would like to share a story that reminded me of why I am involved in competitive sports -  once on a personal level, now as a therapist and a Mom.   I want to tell you the story of Matt.

Matt is a kayaker from New Brunswick.   In 2015, his goal was to come to the Canadian Summer Games to paddle the K1 200 race.   His dream was to represent Canada on the Olympic stage.  Unfortunately, in early 2016, Matt had a snowboarding accident that fractured his neck and left him with paralysis of the legs and arms.   However, even from early on in his recovery, as he was learning how serious the accident was, Matt said, “But I can still go to the Olympics as a paddler.”

Thanks to the help of the Manitoba Canoe and Kayak center, team New Brunswick, and family and friends, Matt was equipped with a kayak, assisted onto the water, and completed his K1 200 race. The crowd of approximately 200 cheered and clapped the entire time, knowing that they were watching something special and witnessing someone discovering that dreams can overcome obstacles.  Matt’s quote at the end of the race was “It just feels right being out on the water where I really feel at home.”

An important aside, Matt also competed in shot putt and discus prior in the Games during the integrated track and field competition.
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This is why we do it.  To create support of a community, friends, and family – even if they are not biological.    I know that this is a moment I will never forget. 

Can you imagine a world without chocolate? I certainly can’t.  Should I feel guilty every time I eat it, especially if it’s not on a “cheat day”? Absolutely not.
 
The Problem With Cheat Meals
Honestly, I don’t have a problem with cheat meals.  I have a problem with the term “cheat meal”.  As I’m sure many of you have learned throughout your life, cheating is bad.  If you cheat on a test at school, punishments can range from detention to expulsion.  If you cheat in sports, you can be disqualified.  For most of us, doing something “bad” elicits feelings of guilt.  Using the term “cheat meal” implies that your meal is bad and may make you feel guilty for eating it.  I am a firm believer that food should be enjoyed. If food is meant to be enjoyed, why do we attach a word with such a negative connotation to it?

Now don’t get me wrong, I’m not telling you to indulge in your favourite sweets or greasy/salty foods regularly.  But I am telling you that there is space for these items in a healthy, balanced diet - and you should not feel guilty about it. 

A healthy lifestyle is more than just physical health.  In fact, there are 7 dimensions of wellness that contribute to an overall healthy lifestyle: 

1. Physical Wellness: The ability to perform daily activities with minimal fatigue by adopting healthy habits such as exercising and following a balanced diet.
2. Social Wellness: The ability to form positive, lasting relationships with others.
3. Emotional Wellness: The ability to acknowledge and cope with the emotions that we face such as happiness, anger, stress, sadness, etc.
4. Spiritual Wellness: The ability to identify your personal values and live in accordance with them.  Additionally, the ability to identify your purpose.
5. Environmental Wellness: The ability to acknowledge the impact of our behaviours on the environment and make positive choices regarding air, land, and water quality. 
6. Occupational Wellness: The ability to strike work-life balance while enjoying your career.
7. Intellectual Wellness: The ability to participate in continuous learning, including learning new skills, concepts, etc. 

​We often think about physical health when we think about food.  However, food plays a role in multiple areas of our health.  Will cake contribute to improving physical health? No. However, having some cake while celebrating a friend’s birthday can contribute to your social health. 

Some people follow the 80/20 rule where 80% of the time they eat healthy, and 20% of the time they choose foods that are considered less healthy.  However, this is just a guideline and you will find what works best for you.  Maybe you are more comfortable with a 90/10 split, or maybe you would prefer 70/30.  Regardless, it is important to remember that taking care of your social and emotional health is arguably just as important as your physical health.

So, to answer our original question, the term “cheat meal” doesn’t have a place in a healthy lifestyle, but the foods typically eaten during “cheat meals” can definitely have a place if eaten in moderation.    

Proud to be part of team Canada.  Our Olympians travel with a support team of coaches, managers and often healthcare specialists.   The team at Physio Sport Med is proud to be part of the elite therapists and doctors who get the honour of wearing the Canadian colours.

Most recently, Trish, one of our physiotherapists travelled to Pietsi Romania with Canoe Kayak Canada’s team to the ICF (International Canoe Federation) Junior and U23 World Championship.  While travelling, the therapist’s role is to provide physiotherapy, including exercise, massage and mobilization.  Emergency first aid and general health care advice is also provided if needed.   Our job is to keep them healthy and pain free so they can perform at their highest level possible.