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Disease Prevention - Take One Step
Take One Step > Categories
Smoking Cessation
Smoking cigarettes is a powerful addiction.  If you have tried to quit in the past, you know how difficult it can be.  Quitting the habit for good will have a positive effect on your health and well being for life.
Stopping smoking requires desire, determination and commitment. You can be successful when you know what to expect and create a game plan to combat the physical and psychological side effects.  Here are just a few tips to assist you:
• Design a personal game plan.  This may include quitting cold turkey, gradually decreasing the amount of nicotine over a period of time or speak to your physician regarding medications.
• Stay active.  By exercising regularly and moderately you will keep yourself distracted and occupied.  This will also boost your motivation to engage in a healthier non-smoking lifestyle.
• Drink a lot of liquids, especially water.  This will help flush the toxins from your body, minimize withdrawal symptoms and help the cravings pass sooner.  Try herbal teas or fruit juices.  Limit coffee, soft drinks, and alcohol, these may activate cravings associated with previous smoking habits.
• Keep snacks on hand as an oral substitute.  Carrots, celery sticks, gum, mints and sunflower seeds are good choices.
• Keep your mind busy.  When cravings hit, do something else immediately, such as talking to someone, listen to music, read a book, watch a funny movie or take slow deep breaths.
• Change your habits.  Eat breakfast in a different place, brush your teeth immediately after eating or take a different route to work.  Most importantly avoid places you associate with smoking.
• Remind yourself every day why you are quitting smoking and write down all the reasons.  Stay strong and don't compromise.
• Rely on friends, family and support groups for help.  Let others around you know that you are serious about quitting and that you require their support and assistance.
National Day of Mourning - April 28, 2013
Each year, workplace accidents and occupational diseases are responsible for a large number of workplace fatalities among Canadian workers.  On average, 3 Canadians die each workday due to workplace accidents.  Thousands suffer disabling injuries, many of them permanent, causing enormous pain and suffering for employees and their families.
In recognition of these ongoing losses and injuries, the Canadian Labour Congress and the Federal Government have declared April 28 as “National Day of Mourning”.  This is a day to resolve to improve health and safety in the workplace.  By recognizing this day, the Board reaffirms its commitment to supporting efforts to ensure a safe work environment.
To commemorate this day, workers throughout Canada are encouraged to observe a moment of silence to remember those workers who died from workplace accidents or occupationally related diseases.  It is the hope that the annual observance of this day will strengthen the resolve to establish safe conditions in the workplace for all.  It is as much a day to remember the dead as it is a call to protect the living.
All staff members are encouraged to incorporate safety in their daily activities and teachers are encouraged to remind all students who are working part-time to work safely and to ask questions in the workplace if they are unsure about a job task.  The Board's respective health and safety committees support the internal responsibility system in working toward eliminating workplace injuries and illness.
For other safety information visit the Board’s HW&S intranet site at:
Spring Cleaning Tips for Common Household Items
With the arrival of Spring brings an opportune time to not only vacuum the dust bunnies under the couch and recycle old clothing but also replace old and expired products. Take a moment to address some of the items listed below, especially if you can’t recall the last time they were replaced.
• Toothbrush - Technically, you’re supposed to get rid of your toothbrush every three to four months, but if you can’t remember the last time you changed yours, now’s the time.
• Smoke Alarm - These are not the home accessories you want to go dead. Stick fresh batteries in now to ensure they don’t go beep (unnecessarily) in the night.
• Eye Makeup - Your eye makeup is one big breeding ground for bacteria, and it’s not worth risking a massive infection to scrape every last bit out of your mascara tube. Change out your mascara and eyeliner with some fresh spring colours.
• Foundation - After a year, your foundation will likely be less than its best -- and may already be separating. For optimal colour, swap it out for a fresh bottle now
• Running shoes - If you put more miles on your Manolos than your Nikes, you may not need to change out your sneakers just yet. But for most people, their sneakers see enough wear and tear that they won’t provide good support after a year of use -- which means you’ll set yourself up for joint and back pain down the road. So after you’re done with your spring cleaning, treat yourself to a new pair.
• Kitchen Sponge - Sanitizing your kitchen sponge in the dishwasher or with a quick zap in the microwave will only take it so far. If you’ve just used your sponge to scrub every inch of your kitchen, it’s time to put it to pasture
• Baking Soda - Your baking soda helps absorb the odours from last night’s leftovers. Spring for a fresh box to keep your fridge smelling clean and fresh
• Pillow Case - Not to get too intimate, but odds are that after a year of use, your pillows are loaded with dried saliva, flakes of dead skin and those icky creatures they attract -- dust mites. Using a washable pillow cover beneath your pillowcase could help you keep your pillows for longer, but if you don’t use covers, change out your pillows every year.
• Brita Filter - Whether you have a stand-alone filter or one linked to your fridge, it needs to be replaced to help keep your water contaminant-free.
• Sunscreen - Once opened, your sunscreen starts losing potency. Most sunscreens do last for two to three years, but it might be a good idea to trade yours out now for better protection.
• Toilet  Brush - Even if you’re fastidious about disinfecting it regularly, it still has the grossest job in the house. Trade it in for a fresh one to minimize germ transmission
March - Nutrition Month
March is Nutrition Month and we all know that healthy eating starts at the grocery store but how many of us struggle at the grocery store?
According to a Dieticians of Canada study, 63% of Canadians struggle with making healthier food choices in the grocery store at least half the time they shop; more than one third struggle at least 75% of the time.  Here are some tips that can help when strolling though the grocery store aisles:
1) Plan before going to the store – decide what foods you will be making throughout the week and only buy those items.
2) Fill your cart with whole foods (fresh fruit, veggies, meats, etc.) and skip processed foods full of sugar and sodium.
3) Read the labels, if the ingredients listed are not recognizable or you cannot pronounce them, put the item back and look for a less processed option.
4) Prepare more meals from scratch.  It does not have to be complicated; grocery stores have made convenience foods such as pre-cut veggies, to-go salads, ready cooked unprocessed meats, etc.
5) Cook in bulk and freeze portions for the nights you do not have time to cook from scratch.
6) Eat breakfast – think of buying higher protein options instead of processed cereals and breads.  An egg white omelette with fresh veggies, protein shake with fruits, etc. will provide the nutrition you need in the morning and last until that mid-morning snack!
7) Buy only what you need – break up bunches of bananas, buy half dozen eggs, freeze extra portions of meat, etc.
8) Watch out for coupons, it is only a deal if you actually need that item.
Adapted from the Dieticians of Canada “Best Food Forward” Campaign 2013.
Colorectal Cancer Screening
Colorectal cancer is the second most common cause of cancer deaths among men and women in Canada (Canadian Cancer Statistics 2011).  Colorectal cancer grows very slowly. and usually doesn’t cause any symptoms in the early stages. There are tests that can check your colon for signs of cancer before you have any symptoms or even before the cancer starts to grow.  Take the first step and talk to your doctor about colon cancer screening.

The exact causes of colorectal cancer are not known.  However, studies show that the following risk factors increase a person’s chances of developing colorectal cancer and they have been divided into two main categories: those risk factors that you cannot change and those that are lifestyle-related and therefore subject to change/alteration.
What increases my risk for colorectal cancer?
• Age 50 or over
• Personal history of colorectal polyps or cancer
• Personal history of inflammatory bowel disease
• Family history of colorectal cancer
• Inherited syndromes
• African American ethnicity
• Jews of Eastern European descent
• Personal history of other cancers

• High fat, low fibre diet
• Physical inactivity
• Type II Diabetes
• Obesity
• Smoking
• Excessive alcohol consumption
Six ways to keep your colon healthy!
1. Eat well.
2. Be active.
3. Don’t smoke.
4. Cut down on alcohol consumption.
5. Talk to your doctor.
6. Get checked.
Sources: Canadian Partnership Against Cancer Corporation ( and Colorectal Cancer Association of Canada (
10 Tips for Regular Fitness Regimen
Planning a workout routine is easy but what is difficult is its execution. How many times have you discontinued your exercise regimen? Or how easily do you forget about your resolution of regular exercise? A workout plan can only be successful if you stay focused, determined, and motivated towards your target. Here are a few simple tips that may help you to stick to your exercise routine:
1. Work out with a partner
It is easier to be punctual and motivated if you exercise along with your spouse, friend, or trainer. In this way there are less chances of skipping out of routine due to mere laziness or lame excuses. Working out in groups is also fun and a good way to spend quality time. This reduces the stress associated with daily workout plans.
2. Set a goal
Setting up an exercise goal can keep you more focused. You can start with small targets and then move to bigger goals. Do not strain yourself too much from the beginning as this will reduce your interest. So, you can start with a daily exercise routine of 20 minutes which can be increased to 40 minutes gradually in few weeks.
3. Start with the basics
Begin with the most simple and easy exercises. This will warm up your body and prepare it for enduring sturdy exercises later. You can increase the intensity gradually with time.
4. Make it exciting
Do not take workouts a daily chore. Assume it to be a recreational activity which you are doing for fun and benefits. Buy a new pair of clothes and shoes for your exercise or gym classes. The excitement of using the new products will motivate you toward your goal.
5. Stay in momentum
If you have missed your exercise for a few days due to illness, vacation or office trip, then do not give up. Get back into the momentum as quickly as possible and set up your new goals. The more you stay away from it, the tougher it is to get back on track.
6. Make the whole process enjoyable
Just don’t go on the whole regimen monotonously. This way you will soon be fed up of the daily routine. Make the workout more enjoyable. Be creative in your approach. You can listen to your favorite music or download an audio-book on your podcast. Do something different in every few days to keep you rejuvenated. Like you can go for swimming, hiking, cycling, aerobics or any other physical activity you like.
7. Be flexible in your approach
Sometimes, it becomes difficult to follow the schedule. You may not be able to workout in the morning. But you don’t need to avoid exercise altogether that day. Try to be flexible and accommodate the time for exercise in the evening.
8. Get adequate sleep
Most people skip their daily workout routine due to sleepiness. So, it is important for you to sleep and wake up at the appropriate time. Even when you are very tired just try out some easy warm ups that day. It will be helpful in re-energizing you.
9. Eat healthy
To stay on a daily routine of exercise, it’s essential for you to take a healthy diet. It is recommended not to workout after a heavy meal or empty stomach. Eat something before exercising. Food rich in protein and carbohydrates can be beneficial. You can go for apples, bananas, oats, or a vegetable sandwich.
10. Appreciate and reward yourself
After achieving your daily goals, appreciate your achievement. This will keep you motivated. Monitor the changes or the benefits the regimen has bestowed upon you. You can reward yourself with a leisure time of 15 minutes after the workout. You can sip a cup of hot tea, drink a glass of juice and have a cold shower
Osteoporosis Awareness
To help Canadians become aware of their risk for breaking a bone, November is nationally recognized as Osteoporosis Month.  Did you know at least 1 in 4 women and 1 in 8 men over age 50 suffer from osteoporosis?  Osteoporosis, also known as “brittle bone disease” is a condition that causes weakening of the bones in your body.  Osteoporosis increases your chance of sustaining a broken bone and may result in significant loss of mobility when a spine or hip fracture occurs.
What increases my risk for osteoporosis?
• Family history of osteoporosis or fractures
• Being postmenopausal or early onset of menopause
• Late onset of menstrual periods
• Low body weight or having a thin frame
• History of anorexia or bulimia
• Hunched upper back
• Loss of height
• Certain medical conditions (e.g. rheumatoid arthritis, hyperthyroidism)
• Taking certain medications (e.g. corticosteroids, anticonvulsants)
• Drinking alcohol and cola beverages
• Lack of exercise
• Smoking
• Low intake of calcium, phosphorus or vitamin D
How do I protect my bones?
• Calcium and vitamin D.  Fortified dairy products, egg yolks, fish, and liver contain vitamin D, but some people may need take a supplement to ensure they get enough. Good sources of calcium, include a variety of dairy products, fortified cereals and juices, dark leafy greens like bok choy and broccoli, and almonds.
• Exercise.  The best exercise for maintaining your bone mass is walking, as little as 5 kilometers per week.  If you want to increase your bone density, try weight-bearing (e.g. jogging, stair climbing) or strength training (i.e. use of hand weights, resistance bands) exercises.
• Testing.  Bone density screening is the best way to assess the health of your bones.  The tests are known as Bone Mineral Density (BMD), which are safe, painless and accurately measure the density of your bones. A BMD test can tell you whether or not you have osteoporosis and how likely you are to develop it in the future.
To view or order an educational video by Osteoporosis Canada, click
For more information, visit
Fighting Colds and Flu
It can be tricky to stay healthy during cold and flu season, but a few good cold and flu prevention habits can get you through without succumbing to illness.  Increase your cold and flu defence by reviewing these cold prevention tips and reduce the chance of the common colds in your household.
Tips on how some health experts fight colds & flu:
You’ve heard it before and you’ll hear it again:  Frequent hand washing is the number one way of avoiding getting sick.
There’s no concrete evidence that vitamin C prevents colds, but some studies suggest that it may help play a role in immunity.
Relationships have been established between increased vitamin D intake and reduced incidences of influenza and respiratory infections like bronchitis, sore throat and pneumonia.
Yet another reason to get a full eight hours:  Our immune system regenerates while we rest.
2012 Region of Peel Health Department Flu Shot Clinics
CDS-0075 12/08
Peel Public Health Influenza (Flu) Clinics for 2012-2013
Peel Health is offering free flu shots to individuals aged six months and older, including pregnant women.
Date Location Address Time
Saturday, Oct. 13 Shoppers World Mall 499 Main St. S., Staples Court 11 a.m. - 5 p.m.
Sunday, Oct. 14 Shoppers World Mall 499 Main St. S., Staples Court 12 - 5 p.m.
Friday, Oct. 19 Bramalea City Centre 25 Peel Centre Dr., The Bay Court 12 - 8 p.m.
Saturday, Oct. 20 Bramalea City Centre 25 Peel Centre Dr., The Bay Court 9 a.m. - 5 p.m.
Sunday, Oct. 21 Bramalea City Centre 25 Peel Centre Dr., The Bay Court 11 a.m. - 5 p.m.
Thursday, Nov. 1 Hindhu Sahba 9225 The Gore Rd., Cafeteria lower level 5:30 - 8:30 p.m.
Tuesday, Nov. 6 Harold M. Brathwaite Secondary School 415 Great Lakes Dr., Cafeteria 4 - 8 p.m.
Thursday, Nov. 8 Notre Dame Secondary School 2 Notre Dame Ave., Cafeteria 4:30 - 8:30 p.m.
Friday, Nov. 9 Brampton City Hall 2 Wellington St. W., Atrium 10 a.m. - 4 p.m.
Friday, Nov. 16 Fletcher’s Meadow Secondary School 10750 Chinguacousy Rd., Cafetorium 4 - 8 p.m.
Tuesday, Jan. 8 Brampton Civic Centre 150 Central Park Dr., Room 106 11 a.m. - 2 p.m.
Monday, Oct. 29 Robert F. Hall Catholic Secondary School 6500 Old Church Rd., Caledon, Cafetorium 4 - 8 p.m.
Wednesday, Nov. 7 Knox United Church 2976 Charleston Sdrd., Caledon Village 3 - 8 p.m.
Tuesday, Nov. 13 Humberview Secondary School 135 Kingsview Dr., Bolton, Cafeteria 4 - 8 p.m.
Monday, Nov. 26 Humberview Secondary School 135 Kingsview Dr., Bolton, Cafeteria 4 - 8 p.m.
Friday, Oct. 26 Erin Mills Town Centre 5100 Erin Mills Pkwy., Centre Court 12 - 8 p.m.
Saturday, Oct. 27 Erin Mills Town Centre 5100 Erin Mills Pkwy., Centre Court 9 a.m. - 5 p.m.
Sunday, Oct. 28 Erin Mills Town Centre 5100 Erin Mills Pkwy., Centre Court 11 a.m. - 5 p.m.
Tuesday, Oct. 30 Cawthra Community Centre 1399 Cawthra Rd., Peterescue Hall 1 and 2 11 a.m. - 4 p.m.
Monday, Nov. 5 Older Adults Centre Square One 100 City Centre Dr., The Bay and Bank of Montreal entrance 4 - 8 p.m.
Monday, Nov. 12 Fairview Clinic 325 Central Pkwy. W., Unit 21, Parkway West Plaza storefront 11 a.m. - 4 p.m.
Wednesday, Nov. 14 Bronte College 88 Bronte College Crt., Gymnasium 2 - 7 p.m.
Thursday, Nov. 15 Erindale Secondary School 2021 Dundas St. W., Cafeteria 4 - 8 p.m.
Monday, Nov. 19 Rick Hansen Secondary School 1150 Dream Crest Rd., Cafeteria 4 - 8 p.m.
Tuesday, Nov. 20 Lorne Park Secondary School 1324 Lorne Park Rd., Cafeteria 4 - 8 p.m.
Friday, Nov. 23 Glenforest Secondary School 3575 Fieldgate Dr., Cafeteria 4 - 8 p.m.
Tuesday, Nov. 27 Meadowvale Clinic 6975 Meadowvale Town Centre Cir., Peel Health Services storefront 10 a.m. - 5 p.m.
Wednesday, Nov. 28 Mississauga Civic Centre 300 City Centre Dr., Great Hall 11 a.m. - 3 p.m.
Thursday, Nov. 29 Streetsville Secondary School 72 Joymar Dr., Gym C 4 - 8 p.m.
Monday, Jan. 7 Fairview Clinic 325 Central Pkwy. W., Unit 21, Parkway West Plaza storefront 11 a.m. - 4 p.m.
Mississauga Caledon Brampton
Individuals who are not fluent in English should be accompanied by a translator.
Individuals 14 years of age or older may sign their own consent. Parent/Legal guardian signature is required for those under 14 years.
All sites are wheelchair accessible.
For more information about Peel Public Health clinics, please call 905-799-7700 or visit
Caledon residents call free of charge at 905-584-2216.
CDS0076-Poster-v3_BTF_schedule.qxd 15/08/12 4:50 PM Page 1
Don’t go against the grain !
Whole grains are the latest and greatest wonder foods that promote a healthy lifestyle. The term has appeared on cereal boxes, breads, and  pasta everywhere.  The term whole grain means that the entire kernel of grain is left intact during processing – this includes the bran, endosperm, and germ.  A grain has the greatest health benefits when it is eaten as a whole grain.  Whole grains also contain protective disease fighting antioxidants in amounts that equal or exceed those in fruits and vegetables!
Anatomy of a Whole Grain Kernel
Bran – Is the outer shell that protects the seed.  It is included in whole wheat flour and is also available separately.  The bran contains a small amount of protein, large quantities of the three major B vitamins, trace minerals and dietary fibre -- primarily insoluble.
Endosperm – Provides energy and the source of white flour.  The endosperm contains the greatest amount of protein, carbohydrates and iron, as well as the major B-vitamins such as riboflavin, niacin, thiamin and iron.  It is also a source of soluble fibre.
Germ – Is the inner part of the grain which contains B-complex and E vitamins, unsaturated fats and phytochemicals (compound produced by plants which help reduce the risk of certain types of cancer and other diseases).
Three is the key for better health
Eating three servings of whole grains per day:
• Decreases risk of heart disease and high blood pressure
• Decreases the risk of developing Type 2 diabetes
• Cuts the risk of pancreatic cancer by up to 40%
• Lessens colon and rectal cancer risk
• Helps control weight
For recipes visit the Whole Grains Council at
Source: Balanced Choices for a healthy lifestyle monthly nutrigram
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