Lakeview Surgery Centre

Fifty-nine percent of Canadians are now overweight or obese. This is due to a combination of our sedentary lifestyles and our food choices. An exercise program should combine aerobic and muscle strengthening activities. Aim to be active everyday. A daily walk, at the fastest comfortable speed, for 20 to 30 minutes is a very good starting activity if you have not been active for a while. An enjoyable aerobic activity will be more sustainable than a monotonous, boring program; choose an activity that you can foresee doing longterm. Add upper muscle strengthening exercises such as light free weights to this schedule. If affordable, consult a certified personal trainer, either at a fitness club or privately. The trainer can structure a fitness program most suitable for your fitness level and goals.

Avoid fried foods and curtail fatty meats such as hamburgers, pork, and sausages. Substitute mayonnaise, butter, and high fat sauces and dressings with low fat versions or alternatives.

Keep fresh fruit and vegetables prepared for snacking. Refrain from snacking on chips and other packaged high fat snack foods.

Alcoholic beverages are high in calories, and can contribute to abdominal fat accumulation. Some studies have demonstrated that a moderate amount (4-6 ounces/day) of red wine reduces the risk of cardiovascular disease. Scientists believe that the antioxidants present in red wine, called flavonoids, improve cholesterol levels and reduce blood clotting. However, national heart and stroke foundations have not formally endorsed red wine use for its health benefits.

Green vegetables contain folate, calcium and other nutrients important to good brain and bone health. Brocolli, cabbage, kale, escarole and spinach are great additions to your daily vegetable intake.

These foods are rich in fiber, vitamins, minerals and antioxidants that lower the risk of age related illnesses such as cardiovascular disease, cancer and high blood pressure. Add brown rice, quinoa, barley, oatmeal and millet to your diet. They will leave you satisfied longer and help reduce cravings for snacks.

Berries such as blueberries, black berries, and cranberries are rich in antioxidant compounds (anthocyanins), which have been shown to slow the growth of certain cancers and improve brain function, muscle tone and balance.

Olive oil is rich in antioxidants and anti-inflammatory monounsaturated fat. This is the healthiest choice for oils.

Almonds and walnuts are healthier than other higher fat nuts. You may have up to 1/4 cup, up to 5 times per week.

Use smaller plates and avoid seconds. As a general guideline, the Weight Watchers® program recommends using a closed fist as a general guide to meal portion size.

The majority of us are chronically under-hydrated. Our cells need fluids for healthy function, and ample fluid intake will make us feel less hungry and therefore less inclined to overeat.

Absolute avoidance of cigarette smoking is one of the essentials to a healthy lifestyle. Smoking not only leads to numerous life-threatening illnesses such as cardiovascular disease and cancer, but it also prematurely ages the skin and significantly impairs wound healing after surgery.