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Springtime in the KW region brings those first gloriously warm days. Kids ditch their winter gear and head outside to play - but along with melting snow and budding trees comes the inevitable seasonal health challenges. Runny noses, sudden sneezes, and those mysterious spring fevers can quickly turn playground adventures into sick days on the couch. 

 

How can parents help keep kids healthy when pollen counts rise, and seasonal bugs circulate? Building a strong immune system makes all the difference between a spring spent exploring outdoors and one spent nursing colds. 

 

Understanding Childhood Immunity During Seasonal Changes 

It often seems like children catch every bug that circulates around daycares and schools. There's actually a good reason for this phenomenon. Young immune systems are still learning to recognize and fight off threats - a process that takes years of exposure and development. Canadian pediatricians typically see children battling through 8-10 colds every year as part of this natural immune education. 

 

Spring creates a perfect storm for increased illnesses. The fluctuating temperatures, sudden environmental changes, and increased outdoor activity all influence how well children fight off seasonal challenges. Researchers note that while we can't speed up immune development, we can certainly support the process through targeted health habits. 

 

Spring Throws Extra Challenges at Kids 

What makes spring particularly tough on children's health? 

 

• Tree pollen kicks off allergy season before most flowers even bloom (Red Maple trees and White Birch trees are notorious for this!) 

• Cold viruses thrive in temperature fluctuations between warm days and cool nights 

• Puddle-jumping and mud play introduce new environmental exposures 

• Longer daylight hours disrupt established sleep patterns 

• Winter's limited sun exposure may have depleted vitamin reserves 

 

Effective Strategies to Support Your Child's Immune System 

Food Matters: What They Eat Affects Immunity 

The connection between diet and immunity isn't just a health trend - it's well-established science. Dietitians across Canada point to several nutrients that directly impact how well children fight offspring illnesses: 

 

Vitamin C powers white blood cell function. While oranges get all the credit, these surprising sources pack an even bigger punch: 

 

• Red bell peppers contain nearly 3x more vitamin C than oranges! 

• Strawberries (the first berries of the season at St. Jacobs Market) 

• Kiwi fruit 

• Broccoli (yes, the vegetable many kids refuse - try it roasted with a little maple syrup) 

 

Vitamin D regulates immune responses and helps reduce inflammation. After our long Ontario winters, many kids run low on this crucial nutrient. Health Canada suggests 400 IU daily from: 

 

• 15-20 minutes of spring sunshine when possible 

• Fatty fish in meals twice weekly 

• Egg yolks 

• Fortified dairy (or non-dairy alternatives) 

 

Zinc helps immune cells communicate and develop properly. Reliable sources include: 

 

• Lean meats in pasta dishes or sandwiches 

• Beans in soups or wraps 

• Pumpkin seeds as snacks 

• Whole grain cereals and breads 

 

Probiotics support the gut-immune connection, where about 70% of immune tissue resides. Medical research shows these "good bacteria" help train immune responses. Find them in: 

 

• Yogurt with active bacterial cultures 

• Kefir drinks (some kids prefer the fruit-flavored varieties) 

• Mild fermented foods 

• Specially fortified products 

 

The key isn't perfection but consistency. Even adding one immunity-supporting food to each meal makes a difference over time. 

 

Sleep: More Important Than We Realize 

That spring sunshine streaming through bedroom windows at 7pm makes bedtime battles even tougher. But sleep remains crucial for immune function. According to Kids' Health, outlines these sleep requirements: 

 

• Preschoolers: 10-13 hours nightly 

• School-age children: 9-12 hours 

• Teenagers: 8-10 hours (though good luck with that!) 

 

During sleep cycles, the body produces protective proteins called cytokines that help fight infection and control inflammation. Cut sleep short, and production drops while stress hormones rise - a recipe for lowered immunity. 

 

Spring sleep strategies that actually work: 

 

• Start adjusting bedtimes gradually when daylight saving hits 

• Invest in blackout curtains for children's rooms 

• Maintain the same calming bedtime routine year-round 

• Keep electronics out of bedrooms 

• Try to limit weekend/weekday sleep schedule differences to one hour 

 

Hydration: Simpler Than It Seems 

Water might not seem exciting as an immune booster, but proper hydration affects everything from how well mucous membranes trap viruses to how efficiently white blood cells circulate. Hydration: 

 

• Keeps protective barriers functioning 

• Helps flush toxins 

• Enables immune cells to travel throughout the body 

• Maintains healthy lymphatic flow 

 

CHOC recommends water as the primary beverage, with different daily targets by age: 

 

• Toddlers: About 4 cups daily 

• Elementary-age children: 5-7 cups daily 

• Teens: 7-10 cups daily 

 

Spring activities increase sweat and fluid loss. For kids who resist plain water: 

 

• Try water bottles with built-in fruit infusers 

• Freeze diluted juice into popsicles for after-school treats 

• Serve fresh fruits with high water content 

• Make "special occasion" herbal teas for older children 

 

Movement: The Overlooked Immune Supporter 

After months of indoor living, kids naturally crave outdoor activity - and this instinct supports good health. Canadian physical activity guidelines recommend 60+ minutes of energetic movement daily. Beyond general fitness benefits, exercise: 

 

• Circulates immune cells more efficiently 

• Raises body temperature slightly, which may help kill pathogens 

• Reduces stress hormones that suppress immunity 

• Improves sleep quality 

 

Great spring immunity-boosting activities around KW: 

 

• Family bike rides on the Iron Horse Trail 

• Exploration at rare Charitable Research Reserve 

• playground adventures at Waterloo Park 

• Gardening at community plots 

• Ball games at local school fields 

 

 

Timing matters for allergy-prone kids. Pollen typically peaks midday and on windy afternoons, making morning or evening often better for outdoor play. Having children shower and change clothes after coming inside helps remove allergens that might trigger symptoms. 

 

Taming Allergy Season Without Weakening Immunity 

Nearly 1 in 5 Canadian children battle seasonal allergies, which can make spring miserable and tax immune resources. The Asthma Society of Canada suggests several practical approaches: 

 

• Watch local pollen forecasts (the Weather Network provides daily KW-specific counts) 

• Have kids rinse off after playing outside 

• Keep bedroom windows closed, especially at night 

• Consider HEPA air purifiers for sleeping areas 

• Wash bedding weekly in hot water 

• Talk to healthcare providers about appropriate medications 

 

How can you tell allergies from colds? Allergic reactions usually cause: 

 

• Clear, watery nasal drainage (versus thick or colored discharge) 

• Itchy eyes, nose, and throat 

• Sneezing fits 

• No fever or body aches 

• Symptoms that worsen with outdoor exposure 

 

Hand Hygiene: Still Worth the Effort 

Remember the pandemic handwashing songs? Those habits remain valuable for preventing many common childhood illnesses. Public health experts highlight these continued practices: 

 

• Thorough handwashing for at least 20 seconds:  

  • Before meals and snacks 
  • After playground time 
  • Following bathroom visits 
  • After nose-blowing or coughing 

• Proper covering of coughs and sneezes 

• Regular cleaning of high-touch items like doorknobs and tablets 

• Keeping hands away from faces (easier said than done!) 

• Not sharing personal items 

 

Making hygiene engaging rather than tedious helps establish lasting habits. The hand sanitizer stations in high traffic places offer a good reminder for kids about germ awareness when out and about. 

 

Natural Supports Worth Considering 

Beyond everyday habits, some natural remedies show promise for immune support. Health Canada always recommends talking with healthcare providers before using supplements, but research suggests potential benefits from: 

 

• Elderberry preparations – Research indicates possible benefits for reducing cold and flu duration

• Pure honey (for children over 12 months) – Soothes coughs and contains antimicrobial compounds 

• Vitamin C supplements during illness – May reduce symptom severity, though evidence is mixed 

• Echinacea – Some research suggests modest preventative effects 

 

These supplements work best alongside fundamental health practices rather than as replacements. The pharmacists at Cook's often help parents navigate these options with personalized advice based on a child's specific health needs. 

 

When to Call in the Professionals 

Home care works for many spring ailments, but certain symptoms warrant professional attention. Contact healthcare providers when children experience: 

 

• Any fever in infants under 3 months 

• Fevers above 39°C (102.2°F) in older children 

• Symptoms persisting beyond 10 days 

• Breathing difficulties or wheezing 

• Unusual lethargy or irritability 

• Signs of dehydration 

• Symptoms improving then suddenly worsening 

 

The pharmacists at Cook's locations throughout KW and the new Guelph shop can help determine when over-the-counter remedies might help and when medical care becomes necessary. Unlike the big chain pharmacies where staff barely have time to fill prescriptions, Cook's pharmacists take time to discuss children's symptoms and recommend appropriate care. 

 

Building Stronger Immunity All Year 

While spring brings unique challenges, immune support works best as a year-round approach. Long-term strategies build resilience that helps children better navigate seasonal threats: 

 

• Keeping up with regular checkups and immunizations 

• Finding healthy ways to address stress (yoga for kids has become popular) 

• Limiting ultra-processed foods and excessive sugar 

• Exposing children to diverse environments that build microbiome diversity 

• Maintaining consistent vitamin D intake throughout winter months 

 

Spring Wellness: Putting It All Together 

Spring should be a time of exploration and outdoor enjoyment, not tissues and doctor visits. When families implement practical immune-supporting strategies, children can embrace seasonal pleasures with fewer illness interruptions. From colorful produce-filled meals to outdoor play at local parks, each element contributes to stronger defenses against springtime health challenges. 

 

The team at Cook's Pharmacy offers guidance tailored to your family's specific spring health concerns. Whether questions arise about allergy management, appropriate supplements, or symptom evaluation, our professional staff provides individualized attention that large pharmacy chains simply cannot match.  

 

Book an appointment at your nearest pharmacy or stop by to discuss specific strategies for your child's spring wellness journey. 

 

 

 

After a poor night's sleep, even writing a simple email becomes a challenge. Your mind wanders, mistakes multiply, and routine tasks feel overwhelming. This cognitive decline isn't just fatigue – it's your brain demonstrating the measurable effects of sleep deprivation. 

 

Research shows that staying awake for 18 hours affects your brain similarly to having a blood alcohol level of 0.05%. This makes drowsy driving as risky as driving after drinking. The effects go beyond just feeling tired – they impact how your brain functions at a fundamental level. 

 

Studies from the National Institutes of Health reveal that sleep serves as your brain's maintenance system, clearing out toxins that build up during the day. Yet Statistics Canada reports a troubling trend: one in three adults regularly get less than seven hours of sleep, falling short of what the brain needs for optimal function. 

 

Sleep deprivation's effects show up everywhere: from coffee orders mixed up by tired baristas to students performing poorly after all-night study sessions. Even professional athletes see their performance decline significantly without proper rest. Sleep-deprived nurses make 30% more medication errors, while tired bus drivers face twice the risk of accidents. 

 

How Sleep Cycles Support Brain Health 

During sleep, your brain moves through specific stages, each serving distinct recovery needs. The first stage starts light – you might still hear traffic outside or your partner's breathing. As you sink into deeper sleep, brain waves slow dramatically. Later comes dream sleep, bringing heightened brain activity. These 90-minute cycles repeat throughout the night, each phase essential for different aspects of brain health. 

 

Sleep's Role in Learning and Memory 

Sleep transforms today's experiences into lasting memories. A study of medical residents showed that those who slept eight hours performed 40% better in surgical simulations than those who worked extended shifts. Students who pulled all-nighters scored 20-30% lower on exams than those who slept properly. During deep sleep, the brain strengthens important neural connections while pruning away less useful information from the day. 

 

How Sleep Cleans Your Brain 

Night activates the brain's cleanup system. Research shows this maintenance process removes up to 60% more toxic proteins during deep sleep than during waking hours. Regular sleep disruption lets these proteins accumulate between brain cells. Night shift workers often show higher levels of these compounds, potentially explaining their increased risk of cognitive problems later in life. Just one night of poor sleep reduces this cleaning efficiency by half. 

 

Sleep's Impact on Mood and Emotions 

Sleep loss significantly impacts emotional control. Brain scans reveal sleep-deprived people show twice the amygdala response to stressful situations compared to well-rested individuals. This explains why missing sleep leads to snapping at coworkers over minor issues or feeling overwhelmed by routine tasks. Regular poor sleep can alter stress hormone levels for days, making people more susceptible to anxiety and mood swings. 

 

Effects of Poor Sleep 

 

How Sleep Affects Brain Aging 

Ever wonder why your brain feels "older" after a string of bad nights? There's science behind that feeling. Research shows that consistently sleeping less than six hours ages your brain faster than normal. While a few rough nights won't cause permanent damage, years of poor sleep can actually change how your brain works. Think of it like always running your car on empty - eventually, it takes a toll. 

 

Sleep's Role in Brain Protection 

Your brain needs sleep to stay strong and protected. Without enough rest, inflammation builds up, weakening the brain's protective barriers. Harvard Medical School researchers found that poor sleep triggers the same inflammatory responses that contribute to cognitive decline. It's like leaving your brain's shield down, making it more vulnerable to damage over time. 

 

Building Better Brain Connections 

Good sleep helps your brain stay sharp and adaptable. When you're well-rested, your brain builds new pathways and solves problems more effectively. According to NIH, missing sleep dramatically reduces your brain's ability to learn new skills and think creatively. That's because sleep gives your brain the downtime it needs to strengthen important connections – kind of like updating and organizing its neural network. 

 

Sleep Needs Across Life Stages 

Sleep requirements evolve throughout our lifetime. Teenagers need 8-10 hours, with their natural sleep cycle shifting later in the evening. Their developing brains benefit from consistent sleep patterns despite social and academic pressures. High school students getting proper sleep show better academic performance and emotional stability. 

 

Adults require 7-9 hours of consistent sleep for optimal brain function. During these years, work stress, family responsibilities, and digital distractions often compete with sleep needs. Yet maintaining regular sleep proves crucial for memory, focus, and decision-making abilities. 

 

Seniors experience natural changes in sleep patterns, including lighter sleep and more frequent awakenings. Creating robust sleep routines becomes essential. Many find success with earlier bedtimes and peaceful pre-sleep activities that signal rest time to their brain. 

 

Shift workers across age groups face unique challenges. Their irregular schedules can disrupt natural sleep cycles. However, maintaining consistent sleep times, even on off days, helps minimize impacts on mental clarity and overall health. 

 

Common Sleep Disruptors and How to Fix Them 

Screens and Sleep Don't Mix 

Blue light from phones and laptops cuts your sleep hormone production in half. Scrolling in bed tells your brain, "Stay awake!" rather than "time for sleep." Switch devices to night mode an hour before bed. This simple change increases sleep hormones by nearly 60%. Better yet, charge your phone in another room. Your brain will thank you. 

 

 

Racing Thoughts at Bedtime? 

Racing thoughts keeping you up? You're not alone – stress derails sleep for millions of adults. Your stressed brain fights natural sleep signals, leaving you staring at the ceiling. Instead of tossing and turning, try this: write down tomorrow's worries. Sleep research shows this simple act helps people fall asleep 15 minutes faster, letting your mind relax instead of replaying the day.

  

Watch What Goes in Your Body 

Consider your afternoon caffeine intake – it remains active for 6-8 hours, interfering with your natural sleep rhythm. Late caffeine disrupts sleep preparation. Alcohol also reduces sleep quality and causes nighttime awakening. Late carbohydrates prove similarly disruptive, triggering energy increases when your body requires a slowdown. 

 

Stick to a Sleep Schedule 

Weekend sleep-ins are tempting, but disrupt your brain's natural timing system, similar to experiencing jet lag every weekend. To optimize your sleep quality, maintain consistent sleep and wake times within a one-hour range. This regularity helps your brain release sleep hormones at appropriate times, improving your natural sleep patterns. 

 

How to Improve Sleep for a Healthier Brain 

Creating Your Sleep Environment 

Your bedroom environment significantly influences sleep patterns, with temperature playing a key role. Research indicates that 65-68°F (18-20°C) promotes optimal rest. Studies show even minimal light reduces melatonin by 40%, suggesting the importance of blackout curtains and eliminating LED displays. White noise effectively masks disruptive sounds, enhancing sleep quality. 

 

Developing Your Evening Routine 

The hour before bed profoundly influences sleep quality. High-intensity activities, including exercise or challenging work tasks, elevate cortisol levels and core body temperature. Instead, research supports calm activities like reading physical books or practising mindfulness. According to Positive Psychology, 10 minutes of gratitude journaling reduced sleep onset time by 15 minutes and improved overall sleep quality. 

 

Strategic Nutrition for Better Rest 

Certain foods naturally support sleep biochemistry. Tart cherries contain significant melatonin levels – studies show consuming them 2-3 hours before bed increases sleep duration by 42 minutes. Magnesium-rich foods like almonds and leafy greens help regulate neurotransmitters that govern sleep. Magnesium supplementation improves both sleep quality and quantity, particularly during periods of high stress. 

 

Movement, Timing, and Sleep Quality 

Regular exercise improves sleep architecture, but timing matters critically. Morning exercise can advance your sleep cycle by up to 30 minutes, while evening workouts may delay it. According to Health Magazine, morning exercises improves sleep quality and helps you lose weight compared to evening sessions. 

 

Light Exposure and Your Body Clock 

Natural morning light exposure for 30-60 minutes helps regulate your circadian rhythm. This simple habit can advance sleep timing and improve sleep efficiency. Evening light matters too - gradually dimming lights signals your brain to initiate sleep preparation, increasing melatonin production. 

 

 

Better Sleep = Better Brain 

A night of poor sleep impacts your brain: thinking becomes unclear, reactions slow, and normal tasks feel more challenging. This shows just the initial effects of sleep loss on mental performance. 

 

During deep sleep, your brain performs vital maintenance: clearing waste products, building memory connections, and preparing for upcoming tasks. Missing sleep disrupts these essential processes, similar to skipping routine car maintenance. 

 

Research shows quality sleep improves mental focus, memory formation, and emotional stability. Studies indicate regular sleep patterns protect brain function as we age. Each night of proper rest contributes to lasting cognitive health. 

 

To improve sleep tonight: maintain a cool, dark bedroom environment, follow consistent sleep schedules, and remove electronic devices. These research-supported changes enhance sleep quality significantly. 

 

Prioritizing good sleep habits now helps preserve mental function for the future. While various factors influence brain health, quality sleep remains one of our most effective tools for maintaining cognitive performance. 

 

Have questions about sleep? Our pharmacists are here to help find solutions that work for you.

 

 

Cook's Pharmacy is growing!

 

We are excited to serve you at our brand new location in Guelph: 649 Scottsdale Dr. on Tuesday February 18, 2025!

 

Please stop by and meet our wonderful, experienced and skilled staff:

 

 

 

Darshak Patel, Pharmacy Manager

 

Hey there! I'm Darshak Patel, a pharmacist weaving a tale from Nirma University to Canada. Graduating in 2014, I ventured to Canada and earned my pharmacy license in 2019, marking a pivotal career milestone. I've dedicated my career to ensuring that our community receives the best possible care when it comes to their health.   I joined Cook's Pharmacy in 2023 as pharmacy manager at our Block Line, Kitchener location, and I have not looked back!  I am excited to be part of this team and I look forward to serving you!
 

Beyond the pharmacy counter, you'll find me immersed in captivating movies, cheering for ice hockey, or exploring untouched natural beauty through travel and hiking. These adventures not only enrich my perspective but also fuel my drive to create positive change in both the world of healthcare and the great outdoors.  
 

I'm Darshak Patel – pharmacist, adventurer, and true believer in the magic of blending passions. 

 

Cameron McRitchie, Staff Pharmacist

 

I first became interested in pharmacy when a pharmacist caught a critical medication interaction for my grandfather. Since then, I studied at the University of Waterloo, completed clinical rotations in Stratford, and became  a fully licensed pharmacist since December 2023.

 

I spent my first year as a professional serving the Hamilton/Niagara region at a corporate pharmacy. And now at Cook's Pharmacy I am excited about my new journey in a independent community setting. The most rewarding part of being a pharmacist is being able to form a close working relationship with the patients. Answering questions, solving medication problems, and seeing patients improve over time fills me with joy. I also look forward to producing patient-centered medication solutions using the brand-new compounding facilities!

 

When I am not behind the pharmacy counter, I enjoy reading, playing video games, and annoying the family dog with kisses on the forehead. (The dog’s name is Lily, she’s a sheepadoodle, and she has a high tolerance for shenanigans.)

 

I look forward to meeting, and serving, you soon!

 

Michelle Kuhn, Registered Pharmacy Technician

 

Bonjour! J'espère que tout va bien! I am fully bilingual in English and French, and I am working on adding American Sign Language to my list of languages! A graduate of University of Ottawa in 2010, and with over 15 years of experience in pharmacy, including sterile compounding, I am ready to serve you as your super registered pharmacy technician! ... Did I mention  also have paramedical training?

 

Outside of work, I spend time with my husband, 2 kids, a fluffy cat named Trixie, a border collie puppy named Koda and 4 chickens!

 

Looking forward to meeting you! À bientôt!

 

Choose Cook’s Pharmacy Today 

 

At Cook’s Pharmacy, we deeply care about you and your health. As an independent pharmacy, we remember your name and your unique circumstances and work with you to find the health solutions to best serve you. If you’re struggling with nutrition or any other possible ailments, contact us today. 

 

 

 

 

The modern age makes for busy lifestyles, meaning choosing a nutritious diet can be more difficult than you’d hope. However, there are small changes you can make in your daily life to make healthy eating easier.  

  

Eating healthy is more than just the foods you choose – it’s about sustainably integrating them into your lifestyle. This can be a challenge. Most Canadians have difficulty understanding the per cent daily value and the different units (such as grams, milliliters, and percentages) commonly found on food nutrition labels. 

  

Not only this, but there’s a wealth of information out there, which can make finding the right approach difficult. But fear not, Cook’s Pharmacy will give you some simple nutrition tips for a busy lifestyle.  

 

If Meal Prepping is Too Much, Prepare Ingredients Instead 

We understand your days are unpredictable, so trying to prepare a batch of the same repetitive meals may not be your first choice. The worst thing is preparing a bunch of food only to find that it isn’t what you want to eat on that given day. Meal prepping may be daunting when you’re just getting started, but that’s OK; there’s an alternative approach. 

  

Rather than preparing individual meals, prepare healthy meal components in medium to large batches– such as vegetables, carbohydrates, and even proteins. This way, you have the components of a meal prepared and you can build your desired plate based on what you have ready. If you want to add something new, you only have one or two additional components to prepare.  

  

If you have a batch of green beans and wild rice ready, all you have to do is cook a single piece of salmon – or maybe throw in yesterday’s leftover steak and sauce on top. Easy, simple, healthy. No fuss, little mess, and you have no reason not to have a nice nutritious meal. 

  

This isn’t just effective with meals – it’s great to have healthy snacks prepared, too. You can pre-boil hardboiled eggs, chop fresh fruits and veggies, and portion out dips such as hummus or tzatziki. This stops you from going to that corner store to buy a candy bar or bag of chips (although these are OK in moderation) because you have tasty and easy snacks on hand whenever you get a bit peckish.  

  

Food prep doesn’t have to be an arduous task. Having simple, healthy ingredients at the ready can be done in an hour or less a week. Saving you time and making nutritious eating easier.  

 

Eat More Whole, Unprocessed Foods (The Smart Way) 

It’s OK not to eat perfectly, but if you find it challenging to consume more nutritious food, the easiest stepping stone to a healthier lifestyle is choosing more whole foods.  

  

Whole foods refer to foods that are in their natural state and are generally minimally processed. This includes meat, fish, protein, beans and legumes, gourds, eggs, and more.  

  

However, it’s important to remember that not all food processing is bad – when we refer to ‘processed foods’, we’re typically talking about ultra-processed, convenience foods. Think of hot pockets, microwave TV dinners, and fast foods, for example. 

  

While almost all foods can be a part of a healthy diet, eating a diet consisting of mostly whole foods is linked to overall better health. 46% of Canadians’ daily energy consumption (2015 study)  came from ultra-processed foods, with children and youth being the biggest consumers. You can see more recent studies here. 

 

 

Generally, if you eat more whole foods, you’re likely to get more nutrients and feel fuller, for longer. Here are some additional key benefits:  

  

• Nutrient-rich 

• Minimal processing 

• Better digestion 

• Improved heart health 

• Weight management 

• Reduced risk of chronic diseases 

• Better mood and mental health 

 

If you find it overwhelming to eat only whole foods, try to build tangible meals that include SOME convenience foods, but opt for better accoutrements or choose better options for more balanced nutrition. 
 
Instead of having deep-fried chicken nuggets, fries, and a Coke – choose an air-fried turkey nugget, and serve it with a side of broccoli and roasted sweet potato. Then, for a beverage, try opting for zero-calorie, flavoured sparkling water.  
 
Or, instead of ordering a large pizza, make a whole-wheat, pita pizza at home with better ingredients like low-fat cheese, sliced chicken, lots of veggies, and a low-sodium pizza sauce. You can serve this with a homemade garden salad and a beverage. Here are some additional drink options if you struggle to find alternatives to soda or sweetened juices: 

 

 

• Infused water (with fruits, herbs, or cucumber) 

• Herbal tea (iced or hot) 

• Coconut water 

• Sparkling water  

• Freshly squeezed fruit juice (without added sugar) 

• Lemon or lime water 

• Green tea (iced or hot) 

• Kombucha 

• Vegetable juice (like carrot or beet juice) 

• Almond milk or other plant-based milk 

 

Eat More Protein (The Easy Way) 

Protein isn’t just for bodybuilders – protein is an essential nutrient for physical recovery, appetite, and weight management. This is particularly important to consume as you age. 

  

In simpler terms: eating protein helps to keep you full and satiated. When we overeat, we generally opt for foods that aren’t quick to trigger your fullness cues. According to Harvard Health, ultra-processed foods are linked to overeating and weight gain. That’s why you might find yourself still feeling hungry, even after eating a bag of chips or a chocolate bar.  

  

By consuming meals that are high in protein and rich in fiber, you’re far less likely to be hungry after eating. If you do find yourself prone to overconsuming food, even after a meal, try to wait 20 minutes after a meal to allow your natural fullness signals to kick in. Also, try to eat slower and fully enjoy your meal, ideally, without any distractions such as phones or TV. 

  

If you have trouble getting protein in due to time, make sure protein-ready meals and snacks are accessible. Start your morning off with a protein shake; pack a high-protein Greek yogurt in your lunch; make sure you have hardboiled eggs; cut up some cold tofu and toss it in a pre-packaged salad. There are lots of easy high-protein snacks to choose from:  

  

• Cottage cheese 

• Edamame 

• Hummus with veggies or whole grain crackers 

• Turkey or chicken slices 

• Protein bars (low sugar) 

• Roasted chickpeas 

• String cheese or cheese slices 

• Tuna or salmon (canned or in pouch) 

• Peanut or almond butter (with apple or celery) 

 

Track Your Calories (The Modern Way) 

We couldn’t talk about nutrition tips for a busy lifestyle without touching on calorie intake. 

  

While this doesn’t need to be a life-long pursuit, learning to track your calorie intake provides you with tangible data to understand how much you’re eating. Many Canadians have little to no concept of their calorie intake, which can make maintaining, losing, or even gaining weight difficult.  

  

By tracking your calories, you can get an idea of how much you’re eating and determine a good daily intake of calories to meet your health goals. However, make sure you speak with a healthcare provider and a nutritionist before you embark on any serious diet changes. You need to ensure you maintain balanced nutrition, so seeking professional advice is important. 

 

How do you track calories properly with a busy lifestyle? 

You can use a variety of apps to log calories, but the truest, best way to track calories is to weigh food with a food scale. You weigh the food, find the food in an app, such as MyNetDiary (this app is free to use), and input the portion based on grams, milliliters, etc. For example, according to MyNetDiary, 100 grams of boneless, skinless, baked chicken breast comes to approximately 187 calories and consists of 33 grams of protein, 1 gram of carbs, and 5 grams of fat.  

  

That’s a breakdown of 75 per cent protein, 1 per cent carbs, and 24 per cent fat.  

  

You may be wondering – how do I track calories when I barely have time to cook?  Luckily, most diet tracking apps allow you to log full meals and save them to a library - allowing you to quickly add them to your daily intake. No fuss is required.  

  

Say you save a meal of baked chicken, broccoli, and wild rice with lemon sauce into your tracking app. Provided your meals are generally consistent, you can quickly add these to your daily intake. A meal like that could be around 550 calories, approximately. 

  

DISCLAIMER: The majority of apps (including the one above) do not advise that anyone who has a history of eating disorders, or who actively struggles with eating disorders, use their applications. Tracking calories is generally not recommended for those with histories or current struggles with eating disorders. If you or anyone you know is struggling with an eating disorder, see NEDIC.ca for resources. 

  

Also, it’s important to know that tracking calories isn’t only intended for weight loss. The purpose of tracking calories is very individual, and can be linked to several motivations and goals:  

 

• Understand daily calorie needs 

• Maintain or achieve a healthy weight 

• Monitor macronutrient intake (carbs, protein, fat) 

• Ensure balanced nutrition 

• Identify overeating or under-eating patterns 

• Increase awareness of portion sizes 

• Track the nutrient density of foods 

• Make informed food choices 

• Support fitness goals (e.g., muscle gain, fat loss) 

• Stay consistent with a specific diet plan 

• Manage specific health conditions (e.g., diabetes) 

• Develop healthier eating habits 

 

Choose Cook’s Pharmacy Today 

At Cook’s Pharmacy, we deeply care about you and your health. As an independent pharmacy, we remember your name and your unique circumstances and work with you to find the health solutions to best serve you. If you’re struggling with nutrition or any other possible ailments, contact us today. 

 

 

 

Everyone wants to be healthier, especially as the new year rolls around. New year, new resolution, new cardio goals. In this blog post, we’ll explore cardio tips to improve your heart health this new year. 

 

Step 1: Get Evaluated  

The most crucial step before starting any health journey is making sure you’re getting properly evaluated. According to the Government of Canada, heart disease is the second leading cause of death in the country. It can sometimes go undetected if you aren’t looking for it.  

 

So, the best course of action before anything else is to check in with your healthcare provider and do the necessary course of testing and physical check-up to make sure your health is in order.  

 

Here are some examples of basic and more detailed testing:  

 

Basic Evaluations 

 

1. Medical History and Physical Examination 

 

• Discussion of symptoms like chest pain, shortness of breath, or fatigue. 

• Assessment of risk factors such as smoking, diet, diabetes, and lifestyle. 

• Checking heart rate and blood pressure and listening to heart sounds with a stethoscope. 

 

2. Blood Tests 

 

• Lipid Panel: Measures cholesterol levels (HDL, LDL, triglycerides). 

• C-Reactive Protein (CRP): Detects inflammation that may indicate cardiovascular risk. 

• Blood Sugar: Assesses for diabetes, a risk factor for heart disease. 

 

Non-Invasive Tests 

 

1. Electrocardiogram (ECG or EKG) 

 

• Records the electrical activity of the heart. 

• Detects arrhythmias, heart attacks, and other abnormalities.

 

2. Echocardiogram 

 

• An ultrasound of the heart to visualize structure and function. 

• Assesses heart valves, chambers, and pumping efficiency. 

 

3. Stress Test 

 

• Monitors the heart’s performance under physical stress, often using a treadmill or stationary bike. 

• Identifies problems with blood flow to the heart. 

 

4. Holter Monitor or Event Recorder 

 

• Portable devices worn for 24-48 hours (Holter) or longer (Event Recorder). 

• Detects intermittent arrhythmias or symptoms like palpitations. 

 

5. Ankle-Brachial Index (ABI) 

 

• Compares blood pressure in the arms and legs. 

• Screens for peripheral artery disease (PAD). 

 

Step Two: Move More 

While this might seem like an obvious step, many Canadians don’t get adequate exercise. On average, 45 per cent of Canadian adults meet the recommended 150 minutes per week of moderate-to-vigorous physical activity to keep the heart healthy. Moderate physical activity is defined as an activity which causes you to sweat, increasing your resting heart rate by approximately 50%, and is performed for approximately 30 minutes, with necessary breaks.  

 

However, a lot of Canadian adults struggle to get enough exercise due to their busy lifestyles. In an age where a lot of people work from home, it can be a challenge to get enough exercise. It's hard enough to motivate yourself for a walk in the freezing Canadian winter, but when darkness falls early, it feels almost impossible. 

 

         

Luckily, there are plenty of ways you can get creative to make sure you’re getting some good cardio exercise.  

 

1. Under-desk walking pad: effectively a mini treadmill, an under-desk walking pad can help you get those steps in while you work. Whether you want to crunch some emails while going for a brisk walk or spend your lunch doing steps, this is a great option for adults who need to get more exercise. 

2. At-home workouts: YouTube and other streaming services have plenty of easy at-home workouts with varying difficulty levels to help you keep in shape.  

3. Take the stairs: Live up high? Work up high? Take the stairs. Taking the stairs burns up to 530 to 835 calories per hour. One hour of going up the stairs might not seem feasible, but spaced out throughout your work weeks might be more digestible.  

4. Take the dog for a walk: We know it’s cold, but going out during peak afternoon hours and getting a brisk walk with the dog is a good way to keep the owner and pet happy and healthy. 

5. Go for a swim: Indoor swimming pools are an excellent option during the winter if you need some great exercise with a lower impact. Swimming is easier on the joints and is a good option for those with physical limitations.  

6. Take breaks from the computer: If you get a lot of screen time, it could be good to just take a break and do a little pacing throughout the day to get your steps up. Setting a timer is a great reminder to take breaks! 

7. Do some hula-hooping: If you have limited space, hula-hooping is a great way to get some great cardio. Besides, it’s also very fun and accessible.  

8. Walking in place: walking videos and walking in place is easy and can be done indoors where things are warm.  

9. Cycling: Exercise bikes offer a great opportunity to get moderate to intense cardio exercise throughout the week. They’re also relatively beginner-friendly.  

10. Do some jumping jacks: Probably one of the easiest workouts to do at home, jumping jacks are perfect if you need to get in some quick cardio. 

 

Step Three: Adjust Your Diet 

Holiday food is the best, isn’t it? Of course, it is, and it’s absolutely OK to indulge a little. However, in the new year, to keep your cardiovascular health in the green, you need to add a little more to your diet. You can refer to Canada’s Food Guide. 

 

Cut Out Fat & Salt 

 

Avoid saturated fats and highly processed, salt-laden foods. You can enjoy each in moderation, but if you regularly go for fast food or convenience foods, now is the time to cut back. Also, use more herbs and salt-free spices in your regular cooking instead of always reaching for the saltshaker, and opt for oils like avocado and olive instead of vegetable.  

 

Increase Your Fruit and Veggie Intake 

A diet rich in fruits and vegetables is essential for keeping your heart healthy. Here’s a list of some of the best fruits and veggies to eat in a heart-healthy diet.  

 

 

Heart-Healthy Fruits 

 

• Berries (Blueberries, Strawberries, Raspberries, Blackberries) 

• Apples 

• Citrus Fruits (Oranges, Grapefruits, Lemons) 

• Avocados 

• Bananas 

• Cherries 

• Pomegranates 

• Kiwi 

• Papaya 

• Grapes 

 

Heart-Healthy Vegetables 

 

• Leafy Greens (Spinach, Kale, Swiss Chard) *Consult your pharmacist if you are on an anti-coagulant treatment 
• Broccoli 
• Carrots 
• Tomatoes 
• Bell Peppers 
• Beets 
• Brussels Sprouts 
• Sweet Potatoes 
• Garlic 
• Cauliflower 

 

Choose Low-Fat Proteins 

 

Whether you eat meat or not, choosing low-fat proteins is excellent for not only keeping you full but keeping your heart happy. Here’s a list of some of the most heart-healthy, low-fat proteins:  

 

Heart-Healthy, Low-Fat Protein Sources 

 

• Skinless chicken breast 

• Turkey breast 

• Egg whites or egg substitutes 

• Fish (Salmon, Tuna, Cod, Tilapia) 

• Shellfish (Shrimp, Scallops, Crab) 

• Tofu 

• Tempeh 

• Lentils 

• Chickpeas 

• Black beans 

• Kidney beans 

• Edamame 

• Low-fat cottage cheese 

• Greek yogurt (non-fat or low-fat) 

• Quinoa 

• Seitan 

• Peas 

• Whey protein isolate (low-fat) 

• Almonds and walnuts (in moderation) 

 

Limit Alcohol 

 

It’s OK to have an occasional drink, especially something like a dry red wine that’s low in sugar. However, this needs to be an occasional occurrence rather than a regular one. If you’re finding you’re having a hard time cutting back, see the Canadian Centre on Substance Use and Addiction. 

 

In the meantime, here are some alternatives to alcoholic drinks:  

 

Non-Alcoholic Drink Alternatives 

 

• Sparkling water with fruit slices (e.g., lemon, lime, or berries) 

• Mocktails (e.g., virgin mojito, non-alcoholic piña colada) 

• Kombucha 

• Herbal teas (hot or iced) 

• Non-alcoholic beer or wine 

• Soda water with bitters 

• Freshly pressed juices (e.g., orange, apple, or carrot) 

• Coconut water 

• Flavored sparkling water 

• Iced coffee or tea 

 

Eat Whole Grains 

 

We get that it’s very trendy to do a low-carb diet, but whole grains can be a great part of a healthy diet. They keep you full and energized and are generally very healthy food options. Here’s a list of some of the healthiest grains to add to your diet:  

 

Healthiest Whole Grains 

 

• Quinoa 

• Brown rice 

• Oats 

• Barley 

• Farro 

• Bulgur 

• Millet 

• Buckwheat 

• Freekeh 

• Spelt 

• Teff 

• Whole wheat (e.g., whole wheat bread, pasta, or flour) 

• Wild rice 

• Amaranth 

• Rye 

 

When to Talk to a Professional 

If you notice you’re beginning to struggle with shortness of breath, chest pains, have experienced sudden weight gain or elevated blood pressure, it’s time to talk to a professional. We advise that any health journey begins with an evaluation – but you need to have regular check-ups with your healthcare provider every year to make sure you’re in tip-top shape. Even if you’re not experiencing obvious symptoms, regular check-ups are recommended.  

 

Also, you could benefit from meeting with a dietician if you’re struggling to stick to a healthy eating plan. Education is the best medicine when preventing illness.  

 

Choose Cook’s Pharmacy 

At Cook’s Pharmacy, we know you by name and we understand your health history and concerns. We work alongside you to make sure your health and well-being are a top priority.  

 

Unlike other chain pharmacies, Cook’s Pharmacy is your friendly neighbourhood pharmaceutical providers who invest in your well-being. We want to make sure you’re not only healthy, but all of your concerns are addressed with every single visit. We aim to educate and empower all of our patients to take control of their health. 

 

With Cook’s Pharmacy, this isn’t about the bottom line. It’s all about ensuring you’re well taken care of. And here, we’ll provide you with all of the care you need. Our philosophy is to keep patient care patient-centric.  

 

Contact us today.