Alternative Organic Protein Sources

The battle to maintain a healthier lifestyle coupled with an attempt to be more socially responsible has led many people to search for alternative low-fat protein sources which are also organic.

After researching the fat, protein, and calorie composition of Ostrich, Muskox and Bison, I realized that these products have a similar fat and protein content as chicken or fish but can offer a more dramatic flavour. In my own search, I started with the Bison Rib Eye steak. I barbequed the steak carefully, so as not to overcook it (Bison steaks are best rare or medium). As it turned out, Bison tastes great! With a sweet, rich flavour, not only was it one of the most flavourful meats that I have ever tasted, it was also one of the healthiest. The 8 oz. Filet contained a mere 4 g. of fat (12%) of calories, which is approximately 70% less than a similar cut of beef.

The growing popularity of these alternative protein sources is due in part to their exceptional and exquisite flavour and their nutritional and health value. Wild game meats offer lower fat and cholesterol counts and higher protein levels than domestic meats. One serving of broiled ostrich contains 2.7g of fat, 127 calories and 26g of protein; about ¼ of the fat, nearly half the calories, with an equivalent amount of protein as beef. Bison, Muskox and venison also offer healthy comparisons.

It is not only the less typical meats that are popular, certified organic beef is also in high demand. This is due also to a growing awareness of social and environmental concerns along with health issues. To be certified organic, the meat must adhere to strict standards in both the treatment and production. These meats have been given free range, no genetically modified feed, no hormones or antibiotics, and no animal byproduct in their feed. Everything in the process from the raising of the animal to the moment it is purchased is regulated, which means what you eat is healthier for your body and for your conscience.

These meats can actually be found more readily than you might think. Burnaby is the home of Hill’s Foods, the largest distributor in Western Canada. Organic food stores such as Capers and Choices are expanding while independent meat marketers are also offering “certified organic”. But even unexpected places such as Buy Low Foods, Supervalue and Canada Safeway have become more aware, offering certified organic beef or Free-run Unmedicated chicken in some stores. Many of the fine-dining establishments in the lower mainland also offer wild game meats such as venison, ostrich, buffalo and muskox.

So if you are looking to add variety to your diet, but still want to keep the fat and calorie content low, keep synthetic chemicals out of your body or are concerned about ethical animal treatment, certified organic and naturally raised products really are a viable alternative.

Karp Home Care Vancouver is committed to providing priemium in home care to the elderly, ill or injured. For more information call 604-420-7800

Get Involved in Your Recovery

If you’ve been involved in a motor vehicle accident or have a chronic soft-tissue injury, such as shoulder, neck or back pain, you would likely benefit from an active rehabilitation program. One of the benefits of this form of treatment is that it allows you to become actively involved in your recovery. The program emphasizes education to enable you to continue exercising properly and independently, while improving your overall health. Increasingly, doctors are recommending this type of therapy to patients with soft-tissue injuries, as the treatment is effectively personalized to suit the individual’s needs. Active rehabilitation is also a highly cost-effective form of treatment, as a patient is able to continue their therapy independently long after the program has come to an end.

Active rehabilitation programs are lead and supervised by a qualified physiotherapist or kinesiologist, who begins by assessing the client to determine their specifics needs, limitations and physical capabilities. Programs can be performed in a gym, pool or at home, and consist of an individualized exercise prescription combining stretching, core stability and strengthening techniques. Active rehabilitation programs work to restore range of motion and address postural mechanics, muscular imbalances and limited flexibility.

Though each active rehabilitation program is tailored to the individual’s needs, the common goal is to return the client to normal function. Active rehabilitation programs are highly successful in enabling clients to return to work, get back on a sports team after an injury or simply resume activities of daily living, as they are progressive and easily modified, if necessary. These programs often include work-simulation exercises and functional activities, which effectively prepare the client for a return to their pre-injury lifestyle.

A common misconception with active therapy is that exercise should be avoided to prevent further aggravation of an in injury, when in fact the opposite is true. Monitored, controlled exercise is healthy way of strengthening muscles to speed up recovery and prevent reinjury. Dr. Stephen Hoschuler, co-founder and orthopedic surgeon with the Texas Back Institute write, “Controlled gradual and progressive exercise, rather than inactivity and bed rest most often provides the best long-term solution for reducing back pain.” You may initially experience some discomfort upon beginning an active rehabilitation program; however, this is a normal part of recovery, and you will begin to see positive results and ultimately improve your physical well being with continued and consistent effort.

The guidance of a kinesiologist throughout your program will ensure that you are not only performing your routines properly, but will also provide you with the motivation and structure necessary for a successful return to normal function and continued involvement in a healthier lifestyle.

Karp Home Care Vancouver is committed to providing priemium in home care to the elderly, ill or injured. For more information call 604-420-7800

Exercise and Hypertension

An Overview of the Disease

Blood pressure is defined as the amount of pressure exerted by blood on blood vessel walls as it passes through the vessel. Systolic blood pressure (SBP) is the highest pressure on the walls right after one single heartbeat. Diastolic blood pressure (DBP) is the lowest pressure on the walls right before a heartbeat. Hypertension, also known as high blood pressure, is defined as having a SBP 140 mm Hg and/or DBP 90 mm Hg. Hypertension is a primary risk factor for cardiovascular disease such as stroke, heart failure, angina, renal failure, and myocardial infarction or heart attack. It is also a stronger independent risk factor for mortality from coronary heart disease among elderly women than among elderly men.

Causes and Implications of Hypertension

Population factors associated with hypertension are obesity, high sodium intake, low potassium intake, physical inactivity, heavy alcohol consumption, and psychosocial stress. Accumulation of intra-abdominal visceral fat, which is fat located inside the body around organs instead of those right beneath the skin, and hyperinsulinemia also play a role in the development of the disease.

Hypertension causes the heart to do extra work in order to pump blood throughout a person\’s body. It promotes the presence of coronary calcium, which is a potential predictor of sudden death. It is associated with some changes in the brain, for example impaired cognitive function. It may lead to retinopathy, a degenerative disease in the eye, and nephropathy, a disease of the kidney. Finally, it induces thickening and stiffening of the medium and small blood vessels.

How May Exercise Reduce Hypertension?

The typical blood pressure response to acute bouts of aerobic exercise is a gradual increase in SBP and gradual decrease or no change in DBP. Age, gender, and body weight often cause variation.

First of all, exercise training can lower both cardiac output and peripheral vascular resistance at rest and at any given level of work. Lowered cardiac output is primarily due to reduced heart rate. All these help to reduce the amount of work needed from the heart in pumping blood. Next, exercise can decrease visceral fat and central fat deposition, rather than simply body weight, which will help reduce blood pressure in most people, especially in obese people. Specifically, aerobic exercise will decrease both resting SBP and DBP. Even exercises of moderate intensity can induce these beneficial changes. Finally, exercise training may reduce or eliminate the need for antihypertensive medications in patients with mild or severe hypertension.

Exercise Guidelines

The recommendations for exercise for those with mild hypertension are generally the same as those for healthy adults. Endurance, or aerobic, exercises are preferred, with a frequency of 3-5 days/week, duration of 20-60 minutes, and intensity of 60-85% of maximum heart rate. However for those with severe hypertension of markedly elevated blood pressure, the intensity should be lowered to about 50-70% of maximum heart rate.

In regards to weight training, this form of exercise usually results in increased SBP and an associated increase in DBP during the exercise bout. However, there is a smaller increase in heart rate compared to aerobic exercise. The blood pressure response between individuals contains great amounts of variability. Therefore a person should just exercise cautiously when performing any types of weight lifting. Interestingly, circuit training has been shown to result in a modest drop in DBP and no change in SBP.

Finally, for any person with hypertension, lifestyle modification including diet, weight loss, and exercise is much needed to help manage the disease.

Karp Home Care Vancouver is committed tp providing priemium in home care to the elderly, ill or injured. For more information call 604-420-7800

Fall Prevention & Safe Route Program

Most of us have slips and trips with no serious consequences. But, among older adults, falls are more common, and can often result in serious injuries. Falling is the biggest health risk for seniors, but the good news is that older adults can reduce their risk of falling. At Karp, we can provide you with the education and skills to reduce your risk of falling, ensuring your mobility and independence.

Personal and environmental factors can increase an older adult’s risk of falling. And, in most cases, personal factors and environmental hazards interact, greatly increasing the risk of falling. At Karp, we can help you reduce the majority of these risks; however, it is also important you have regular check ups with your doctor to have your blood pressure, eyesight and ears examined, as problems with these, too, can increase your risks of falling. It is also important to periodically review any medications you are taking with your doctor, and discuss any side effects with your pharmacist.

As we age, our bodies change: we experience loss of muscle and bone strength, eyesight and balance problems, chronic illnesses and increased use of certain medications. Any or all of these issues may also increase an older adult’s risk of falling. Certain behaviours and lifestyles also contribute to increasing your falling risk: not paying attention, rushing or taking unnecessary risks increase your chances of falling, as does wearing improper footwear, not eating a well-balanced diet, or being physically inactive. That is why, at Karp, we encourage older adults to try to become more active. This may include going for walks with a friend, or joining an appropriate exercise program offered through a local seniors’ centre, or a recreation centre. With one-on-one guidance from our Karp representatives, we will help you make an informed choice on the physical activities that will be appropriate for you and your lifestyle.

Physical issues are not the only factors increasing your susceptibility to falling. Many accidents leading to falls happen inside the home; at Karp, we can help you protect yourself against any indoor hazards. These potential hazards include bathtubs without grab bars or non-slip surfaces; carpets or mats that are not secured to the floor; stairs with no handrails or poor lighting, and electrical and telephone cords in walking areas. Karp offers a guided walk-through of your home to identify any possible risks, and offers solutions to ensure your house is safe and free of possible hazards.

Safe Route Program

Hazards also exist outside the home, and can be particularly dangerous when you are not familiar with the outside environment. These hazards outside the home include poor lighting, broken sidewalks, uneven steps and poor snow or ice removal. Although you may not be able to control these outdoor hazards, Karp can still help you protect yourself from falling, with the help of our educated professionals, and tailored programs. We offer numerous tailored programs, each developed specifically for your individual needs; including our Safe Route program, where a member of our trained Karp team will personally guide you along a custom walk route. These custom walk routes will be devised in consideration of the challenges an older adult faces, including avoiding any major obstacles, such as major intersections, uneven paths, or construction zones.

Whatever challenges you face in older adulthood, Karp can help provide you with the knowledge on fall prevention, and help you ensure your independence well into your senior years. With close communication with your family doctor, pharmacist, and Karp, it is easy to safeguard yourself from falling, and to protect yourself from any unnecessary injuries.

Karp Home Care Vancouver is committed to providing priemium in home care to the elderly, ill or injured. For more information call 604-420-7800

« Previous Page