Weight Loss

  • Jumpstarting Your Weight Loss Journey

    August 28, 2024 /
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    When it comes to weight loss, some of the most common questions patients will ask are:

    “Where do I begin?”
    “Should I exercise more?”
    “If so, what type of exercise?”
    “Should I eat less?”
    “If so, what types of foods should I avoid?”

    In this article you will find answers to all of those questions and more to help get you off to the right start in your weight loss journey.

    Food is one of the biggest culprits when it comes to gaining weight. As a result, it’s not uncommon for Canadians to try different types of diets to shed excess pounds. Many of the diets promoted in magazines and on television promise quick and easy weight loss – these are known as “fad” diets. However, these types of diets, unfortunately, do not usually work, which can only lead to feelings of discouragement. With a fad diet, many types of foods are restricted which makes these types of diets much more difficult to follow long-term, and some even limit certain nutrients that the body requires to stay healthy. In order to be successful with weight loss, you need to find a diet plan that works for you and make sure it’s one that you can benefit from – not just for a few days, but also for many months and years to come. This means: Eating healthy, watching portion sizes, and combining it with regular physical activity as well as other lifestyle and habit changes. Yes, weight loss does take some effort and determination, but with the right mindset anything is possible.

    In order to build the foundation for success and to be able to maintain a healthy weight over the long-term, you need to:

    1. Get motivated. This is key for success. If you’re not in the right frame of mind or aren’t serious about living a healthier life, that’s when you’re more likely to fail. To keep yourself on track you can put little sticky notes around the house reminding you of what you need to do and why (i.e. ‘go to the gym today because I’ll feel better’), or even call up a friend. Sometimes a weight loss journey can be more successful when a partner is involved, as you can hold each other accountable.

    2. Uncover the triggers and/or bad habits that led to your weight gain and figure out what you can do to turn those bad habits into healthy ones.

    3. Set goals. For some, choosing to live a healthier lifestyle comes easy. For others, they need to see their goals written down on paper in order to be able to fully achieve them. The goals you create can be for both the short and long-term. If you want to lose a certain amount of weight within 2 years, write that down. If you want to start going for more walks around your neighbourhood, write that down. If you want to eat more fruits and vegetables, write that down too. The goals can be as little or as big as you want them to be, as long as they’re your goals and yours only.

    When it comes to food, there are also certain things you need to do:

    1. In order to stay healthy your body needs food from each of the four food groups listed in Canada’s Food Guide. These four food groups are: Fruits and Vegetables, Grain Products, Milk and Alternatives, and Meat and Alternatives. You should make sure that you are including the minimum number of servings required from these four food groups on a daily basis.

    2. Eat three well-balanced meals per day. Breakfast (which is one of the most important meals of the day; you are also less likely to be overweight if you eat breakfast compared to those who skip it), lunch, and dinner.

    3. Make sure the foods you eat are also high in fibre. High-fibre foods can help you lose weight as they make you feel full; therefore you’re less likely to overeat. Examples of high-fibre foods include beans, peas, lentils, whole-wheat pasta, nuts and seeds. If you do opt for a high-fibre diet, always make sure you increase water intake to avoid gastrointestinal upset.

    4. Avoid junk food. Things like potato chips and cookies are easy to snack on, but they contain little to no nutritional value. If you do happen to get hungry in between meals, switch that junk for something healthy, like fruit or vegetables with low-fat dip and/or Greek yogurt.

    5. While a certain amount of fat is needed, you should always choose foods that are lower in fat. The best way to do this is to check out the nutrient facts label on the foods you buy. There, it will list the amount of fat per serving. You should also limit unsaturated fats to just 2 teaspoons per day. Unsaturated fats include any type of fats that you use to cook with, butter, as well as salad dressing, sauces and gravy.

    6. Bake foods instead of frying them. Baking foods requires little to no oil, while fried foods often use excessive amounts of oil. Consuming too many fried foods can lead to heart disease and obesity.

    Lastly, make sure you’re staying active. You’ll be much more successful in your weight loss journey when you combine healthy eating with regular physical activity (it’s recommended that you get at least 150 minutes of exercise each week/30 minutes per day.) This can be something as simple as mowing the lawn or walking the dog, going for a walk, jogging, bike riding, or joining a gym – as long as it’s something you find enjoyable.

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  • Protecting British Columbia’s Supply of Ozempic

    March 28, 2023 /
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    The government of British Columbia is taking essential measures to ensure that individuals with diabetes in the province have uninterrupted access to the crucial medication Semaglutide, sold under the brand name Ozempic. This decision comes amidst growing concerns about potential shortages due to increased demand for the drug in various regions. Ozempic, which is an injectable prescription medication intended for the treatment of Type 2 diabetes mellitus, contains the active ingredient Semaglutide. As of now, B.C. has not faced any shortages of the drug. However, PharmaNet data from the province reveals an unusually high proportion of Ozempic dispenses being purchased by United States patients from B.C.-based pharmacies.

    U.S. consumers are increasingly turning to Canadian pharmacies for more affordable drug prices. Pharmacies in B.C. can fill prescriptions for patients written by U.S. doctors if co-signed by a Canadian practitioner. In January and February 2023, 15,798 dispenses of Ozempic, accounting for 15% of the total, were sold to U.S. residents, who comprised 19% (12,816) of all patients receiving the drug from a pharmacy in the province. In contrast, the average percentage of other medications sold to Americans is only 0.4%. PharmaNet data shows that two B.C. pharmacies accounted for 13,197 of the 15,798 dispenses to U.S. residents in January and February 2023, which represents 88% of all such dispenses. Of these prescriptions, 95% were issued by one or more prescribers identifying themselves as practitioners from Nova Scotia.

    Health Minister Adrian Dix clarified that the primary objective of procuring Ozempic for B.C. is to ensure its availability for local and Canadian patients in need of the medication to manage their Type 2 diabetes. Consequently, the province is taking appropriate action to guarantee continued access to the drug for its residents. To safeguard the supply of Ozempic for B.C. and Canadian citizens, the provincial government plans to modify regulations, restricting sales or dispensing of the drug to non-Canadian residents in cases of potential supply issues.

    BC PharmaCare offers limited coverage for Ozempic as a secondary treatment for Type 2 diabetes, helping patients control their blood sugar levels when metformin, another diabetes medication, proves ineffective. Ozempic is not approved for weight loss. Due to the substantial dispensing volumes, the Ministry of Health has requested that relevant colleges ensure compliance with the approved indication for Ozempic by physicians and pharmacies, in addition to meeting the colleges’ clinical practice requirements for prescribing and dispensing medications.

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  • Unlocking British Columbia’s Fitness Treasures

    March 23, 2023 /
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    As the days grow longer and the weather warms up, it’s time to embrace the outdoors and reap the benefits of nature’s own fitness playground in British Columbia. From serene coastal vistas to rugged mountain landscapes, BC offers a plethora of options for outdoor enthusiasts seeking to combine the joys of exercise with the beauty of nature. This spring, venture outside, breathe in the fresh air, and explore the countless opportunities for outdoor fitness in British Columbia.

    The Benefits of Outdoor Fitness

    Exercising outdoors provides several health benefits, both physical and mental. In addition to increasing your physical fitness and stamina, spending time in nature can help reduce stress, improve mood, and increase mental clarity. Plus, the variety of terrains and natural landscapes available in British Columbia means that you can challenge your body in new ways, promoting overall health and well-being.

    Exercising outdoors provides several health benefits, both physical and mental. In addition to increasing your physical fitness and stamina, spending time in nature can help reduce stress, improve mood, and increase mental clarity. Plus, the variety of terrains and natural landscapes available in BC means that you can challenge your body in new ways, promoting overall health and well-being. Furthermore, outdoor exercise often leads to increased social interaction as you encounter other like-minded individuals or join group activities. This can foster a sense of community, camaraderie, and motivation, ultimately making your fitness journey more enjoyable and sustainable. Outdoor workouts can also be easily adapted to different fitness levels, ensuring that everyone, regardless of age or ability, can participate and benefit.

    Another advantage of outdoor exercise is the opportunity to switch up your routine and try new activities. British Columbia’s diverse landscapes, from coastal beaches to mountain peaks, offer a range of outdoor fitness options that can keep you engaged, challenged, and excited about your workouts. From trail running and hiking to cycling and paddle-boarding, the possibilities are endless. Outdoor exercise in the natural beauty of British Columbia offers an unparalleled sensory experience. The sights, sounds, and smells of nature can serve as a form of meditation, helping to calm the mind and enhance your overall well-being. As you immerse yourself in the great outdoors, you’ll likely find that your workouts become more than just a means to an end, but rather a holistic and enriching experience that nourishes both body and soul.

    Trails provide a demanding and exhilarating experience for those passionate about hiking and fitness.

    The Best Outdoor Fitness Spots in British Columbia

    1. Stanley Park, Vancouver
    Located in the heart of Vancouver, Stanley Park is a 1,001-acre urban oasis that offers a wide range of outdoor fitness opportunities. With its breathtaking seawall, you can jog, bike, or walk while taking in the stunning views of the Pacific Ocean, the North Shore Mountains, and the city skyline. The park also boasts an extensive network of trails for hiking and running, as well as sports fields, tennis courts, and a public swimming pool.

    2. Grouse Grind, North Vancouver
    If you’re up for a challenge, the Grouse Grind is a must-visit spot. This 2.5 km trail, often referred to as “Mother Nature’s StairMaster,” climbs 1,000+ metres up the face of Grouse Mountain, offering a rigorous workout for hikers and fitness enthusiasts. The Grind is not for the faint-hearted, but the panoramic views from the top are well worth the effort.

    3. Pacific Rim National Park Reserve, Vancouver Island
    The Pacific Rim National Park Reserve on Vancouver Island is a haven for outdoor adventurers. The park’s 75 km West Coast Trail provides a challenging multi-day hiking experience along the island’s rugged coastline, passing through lush rainforests, sandy beaches, and rocky headlands. For a more leisurely workout, try the 2.5 km Rainforest Trail, which features a boardwalk through an ancient temperate rainforest.

    4. Whistler Blackcomb, Whistler
    While best known as a winter skiing destination, Whistler Blackcomb offers a variety of outdoor fitness opportunities during the warmer months. Explore the extensive network of alpine trails for hiking or mountain biking, or test your strength and balance on the Aerial Obstacle Course. For a more leisurely activity, try paddleboarding or canoeing on one of Whistler’s pristine lakes.

    5. Okanagan Valley
    The picturesque Okanagan Valley is renowned for its warm climate, rolling hills, and sparkling lakes. With over 200 km of trails, the Okanagan Rail Trail is perfect for cycling, running, or walking while taking in the valley’s stunning scenery. The region also offers numerous hiking trails, ranging from easy strolls to challenging climbs, as well as opportunities for water sports like swimming, kayaking, and paddleboarding.

    Outdoor Fitness Activities to Try

    1. Hiking and Trail Running
    With its diverse landscapes and well-maintained trail networks, BC is a hiker’s paradise. Whether you’re seeking a leisurely walk or an intense trail run, the province has something for everyone.

    2. Cycling and Mountain Biking
    BC’s extensive network of bike paths and mountain bike trails offers opportunities for cyclists of all skill levels. From scenic coastal routes to adrenaline-pumping downhill tracks, you’ll find the perfect bike ride in BC.

    3. Outdoor Yoga and Pilates
    Practicing yoga or Pilates outside can be an incredibly peaceful and rejuvenating experience. Many parks, beaches, and other scenic locations throughout BC host outdoor yoga and Pilates classes during the warmer months, allowing you to connect with nature while improving flexibility, strength, and mindfulness.

    4. Outdoor Group Fitness Classes and Boot Camps
    Outdoor group fitness classes and boot camps are a fun way to stay motivated and push your limits. Many parks and public spaces in British Columbia host various classes, such as HIIT (high-intensity interval training), circuit training, and even dance-based workouts. These group settings can provide a supportive and social environment that makes exercising more enjoyable and engaging.

    As you embark on your outdoor fitness journey in British Columbia this spring, you’ll not only be nurturing your physical and mental well-being, but you’ll also be forging a deeper connection with the awe-inspiring natural world around you. By embracing the great outdoors, you’ll find that your workouts become more than just a means of staying in shape; they transform into an opportunity for personal growth, adventure, and discovery. Furthermore, incorporating outdoor exercise into your routine will help cultivate a sense of appreciation and respect for the environment, encouraging sustainable practices and fostering a greater sense of responsibility towards preserving these pristine spaces for future generations. By doing so, you’ll be part of a community that values nature, fitness, and health, while also contributing positively to the world we live in. So, whether you’re a seasoned fitness enthusiast or a beginner looking for new challenges, British Columbia’s spectacular outdoor spaces await. This spring, dive into the countless opportunities for outdoor fitness, and experience the physical, mental, and emotional rewards that come with exploring nature and pushing your limits. In the process, you’ll find yourself invigorated, inspired, and undoubtedly eager to continue your outdoor adventures in the months and years to come.

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