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Healthy Diet of All-Canadian Foods

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keto diet

We all know that the Mediterranean diet is considered the best diet plan in the whole world especially when it comes to providing health benefits. The diet consists of ingredients and foods that lack fatty meat and sweets such as oils (olive), fish, seeds, nuts, beans, grains, fruits, vegetables, and much more like this.

When Canadian people read about this diet plan, the first thing that comes to mind is that they aren’t in a Mediterranean region. This thought gave them an assumption that they cannot benefit from this diet which is a completely wrong assumption.

The truth is that some Canadian foods and ingredients can provide you with all the nutrients and minerals that are needed in a Mediterranean diet. You can make an all-Canadian diet at your home or order kits from service providers like mealkitsdelivery.ca. In this article, we will talk about all such foods so that you can have a healthy diet while not compromising on your taste as well.

Proportions of Building your Plate

The all-Canadian healthy diet plan will have the same proportion in the plate as you do on a Mediterranean diet. As there are three main things included in a diet composed of vegetables, grains, and proteins. So, the proportions will be:

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  • ½ Vegetables
  • ¼ Grains
  • ¼ Proteins

½ Plate of Vegetables and Fruits

Fill half of your plate with vegetables and fruits as these are the most effective ingredients in any kind of diet. They offer a good amount of minerals, vitamins, antioxidants, and fibers. Which is great in preventing major diseases and health conditions such as heart strokes.

It is better to choose vegetables with different shapes, patterns, colors, and textures as it will make your plate look attractive and will make it easy for you to consume. You can eat vegetables and fruits in fresh, frozen, canned, or any other condition you like but ensure minimal use of salt and seasoning.

The best suitable vegetables for an all-Canadian healthy diet include eggplant, cauliflower, bitter melon, zucchini, broccoli, onion, garlic, tomatoes, chayote, celery, daikon radish, mushrooms, squash, peppers, and sweet potato.

Although the above-mentioned vegetables are great for your diet, leafy vegetables bring even better results. They include names like spinach, kale, bok choy, mustard greens, lettuce, cabbage, hinn choy, snow pea shoots, swiss chard, summer savory, collard greens, rapini, and water spinach.

Fruits

Recommended fruits for an all-Canadian healthy diet include apples, pears, cantaloupe, berries, watermelon, peaches, plums, and grapes.

Some other vegetables and fruits can also be included in the diet but you may have to roam through different grocery stores to buy them as they are not cultivated on Canadian soil.

The list includes names like bananas, plantain, yuca, jicama, mangoes, papaya, durian, lychee, pineapple, jackfruit, and rambutan.

½ Plate of Whole Grains

Grains are great when it comes to a healthy diet and whole grains are even better than refined grains. Whole grains are rich in fiber which is essential for the human body. Although whole grains are great, you may also eat refined grains once in a while as they are also beneficial.

The research was conducted on the benefits of eating grains and it was concluded that people who eat whole grains regularly have ⅓ risk of getting heart disease as compared to people who don’t.

Experts’ recommendations on grains to eat as an all-Canadian healthy diet include bread, oats, rice, pasta, quinoa, barley, wild rice, wheat, millet, rye, sorghum, buckwheat, and corn.

½ Plate of Protein Foods

Most people think that a healthy diet consists only of vegetables and greens but the fact is that you can and you should add a small touch of proteins as well. The only thing is the processing of the food because it is not a good idea to process meat or eggs in a whole lot of oil.

Go for foods that are derived or based on plants so that you can get protein with minimal saturated fats.

The best and healthy protein foods to be added to your diet include foods and ingredients like eggs, lower-fat dairy products, lean meats and poultry, seafood, nuts, seeds, beans, peas, lentils, avocado, chickpeas, lentils, split peas, kidney, black turtle, adzuki, fava, pinto, otebo, flax, and hemp.

Drink a Whole Lot of Water

Drink a lot of water as it is only good and brings no bad effects. Water is an ingredient of your diet that can add a lot of hydration to your body without injecting a single trace of calories.

Foods and Intakes to Avoid while on All-Canadian Healthy Diet

Eating healthy foods is not all that you need but staying away from harmful mistakes is also an essential part of maintaining and living a healthy life. Some common foods and intakes to avoid are listed below.

Soda and Juices

Avoid drinking any other drinks such as soda or juices as they include a ton of fat, sodium, sugars, and calories which are harmful to your body in the long run.

Processed Foods and Snacks

Proteins can be processed if you want but it doesn’t mean that you should add every harmful thing in it along with seasoning. You need to ensure that processed foods that are high in sodium, sugar, and saturated fat should be avoided at all costs. Some such foods and snacks include Candy, Fast food, Sugary drinks, Frozen meals, Pizzas, Premade Dinners, Bacon, and Sausages.

Tips to Get Better Results Out of Your Diet

Only diet is not enough unless you also adopt habits that are healthy and cannot only bring benefits but enhance the outcomes of your diet as well. Some big tips suggested by experts include the following:

  1. Store and prepare your food with proper focus.
  2. Only eat at specific times instead of eating whenever food comes in front of you.
  3. Order meal kits as they will only have what should be included in your diet or cook yourself as you will know what ingredients to add and what to avoid.
  4. Enjoy your food instead of just filling your belly. Enjoying food gives more satisfaction and enhances the benefits as well.
  5. Have a word with your doctor if you are pregnant, have certain health conditions, or are underage.

 

Health

Cancer Awareness Month – Métis Nation of Alberta

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Cancer Awareness Month

Posted on: Apr 18, 2024

April is Cancer Awareness Month

As we recognize Cancer Awareness Month, we stand together to raise awareness, support those affected, advocate for prevention, early detection, and continued research towards a cure. Cancer is the leading cause of death for Métis women and the second leading cause of death for Métis men. The Otipemisiwak Métis Government of the Métis Nation Within Alberta is working hard to ensure that available supports for Métis Citizens battling cancer are culturally appropriate, comprehensive, and accessible by Métis Albertans at all stages of their cancer journey.

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Receiving a cancer diagnosis, whether for yourself or a loved one, can feel overwhelming, leaving you unsure of where to turn for support. In June, our government will be launching the Cancer Supports and Navigation Program which will further support Métis Albertans and their families experiencing cancer by connecting them to OMG-specific cancer resources, external resources, and providing navigation support through the health care system. This program will also include Métis-specific peer support groups for those affected by cancer.

With funding from the Canadian Partnership Against Cancer (CPAC) we have also developed the Métis Cancer Care Course to ensure that Métis Albertans have access to culturally safe and appropriate cancer services. This course is available to cancer care professionals across the country and provides an overview of who Métis people are, our culture, our approaches to health and wellbeing, our experiences with cancer care, and our cancer journey.

Together, we can make a difference in the fight against cancer and ensure equitable access to culturally safe and appropriate care for all Métis Albertans. Please click on the links below to learn more about the supports available for Métis Albertans, including our Compassionate Care: Cancer Transportation program.

I wish you all good health and happiness!

Bobbi Paul-Alook
Secretary of Health & Seniors

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Type 2 diabetes is not one-size-fits-all: Subtypes affect complications and treatment options – The Conversation

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You may have heard of Ozempic, the “miracle drug” for weight loss, but did you know that it was actually designed as a new treatment to manage diabetes? In Canada, diabetes affects approximately 10 per cent of the general population. Of those cases, 90 per cent have Type 2 diabetes.

This metabolic disorder is characterized by persistent high blood sugar levels, which can be accompanied by secondary health challenges, including a higher risk of stroke and kidney disease.

Locks and keys

In Type 2 diabetes, the body struggles to maintain blood sugar levels in an acceptable range. Every cell in the body needs sugar as an energy source, but too much sugar can be toxic to cells. This equilibrium needs to be tightly controlled and is regulated by a lock and key system.

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In the body’s attempt to manage blood sugar levels and ensure that cells receive the right amount of energy, the pancreatic hormone, insulin, functions like a key. Cells cover themselves with locks that respond perfectly to insulin keys to facilitate the entry of sugar into cells.

Unfortunately, this lock and key system doesn’t always perform as expected. The body can encounter difficulties producing an adequate number of insulin keys, and/or the locks can become stubborn and unresponsive to insulin.

All forms of diabetes share the challenge of high blood sugar levels; however, diabetes is not a singular condition; it exists as a spectrum. Although diabetes is broadly categorized into two main types, Type 1 and Type 2, each presents a diversity of subtypes, especially Type 2 diabetes.

These subtypes carry their own characteristics and risks, and do not respond uniformly to the same treatments.

To better serve people living with Type 2 diabetes, and to move away from a “one size fits all” approach, it is beneficial to understand which subtype of Type 2 diabetes a person lives with. When someone needs a blood transfusion, the medical team needs to know the patient’s blood type. It should be the same for diabetes so a tailored and effective game plan can be implemented.

This article explores four unique subtypes of Type 2 diabetes, shedding light on their causes, complications and some of their specific treatment avenues.

Severe insulin-deficient diabetes: We’re missing keys!

In severe insulin-deficient diabetes, beta cells limit production of the keys that unlock cells to allow entry of sugar from the blood.
(Lili Grieco-St-Pierre, Jennifer Bruin/Created with BioRender.com)

Insulin is produced by beta cells, which are found in the pancreas. In the severe insulin-deficient diabetes (SIDD) subtype, the key factories — the beta cells — are on strike. Ultimately, there are fewer keys in the body to unlock the cells and allow entry of sugar from the blood.

SIDD primarily affects younger, leaner individuals, and unfortunately, increases the risk of eye disease and blindness, among other complications. Why the beta cells go on strike remains largely unknown, but since there is an insulin deficiency, treatment often involves insulin injections.

Severe insulin-resistant diabetes: But it’s always locked!

A diagram of three closed locks and lots of keys

In severe insulin-resistant diabetes, the locks start ignoring the keys, triggering the beta cells to produce even more keys to compensate.
(Lili Grieco-St-Pierre, Jennifer Bruin/Created with BioRender.com)

In the severe insulin-resistant diabetes (SIRD) subtype, the locks are overstimulated and start ignoring the keys. As a result, the beta cells produce even more keys to compensate. This can be measured as high levels of insulin in the blood, also known as hyperinsulinemia.

This resistance to insulin is particularly prominent in individuals with higher body weight. Patients with SIRD have an increased risk of complications such as fatty liver disease. There are many treatment avenues for these patients but no consensus about the optimal approach; patients often require high doses of insulin.

Mild obesity-related diabetes: The locks are sticky!

Illustration of a lock and key

In mild obesity-related diabetes, the locks are ‘sticky,’ making it difficult for the keys to open the locks.
(Lili Grieco-St-Pierre, Jennifer Bruin/Created with BioRender.com)

Mild obesity-related (MOD) diabetes represents a nuanced aspect of Type 2 diabetes, often observed in individuals with higher body weight. Unlike more severe subtypes, MOD is characterized by a more measured response to insulin. The locks are “sticky,” so it is challenging for the key to click in place and open the lock. While MOD is connected to body weight, the comparatively less severe nature of MOD distinguishes it from other diabetes subtypes.

To minimize complications, treatment should include maintaining a healthy diet, managing body weight, and incorporating as much aerobic exercise as possible. This is where drugs like Ozempic can be prescribed to control the evolution of the disease, in part by managing body weight.

Mild age-related diabetes: I’m tired of controlling blood sugar!

Illustration of a lock and a beta cell

In people with mild age-related diabetes, both the locks and the beta cells that produce keys are tired, resulting in fewer keys and stubborn locks.
(Lili Grieco-St-Pierre, Jennifer Bruin/Created with BioRender.com)

Mild age-related diabetes (MARD) happens more often in older people and typically starts later in life. With time, the key factory is not as productive, and the locks become stubborn. People with MARD find it tricky to manage their blood sugar, but it usually doesn’t lead to severe complications.

Among the different subtypes of diabetes, MARD is the most common.

Unique locks, varied keys

While efforts have been made to classify diabetes subtypes, new subtypes are still being identified, making proper clinical assessment and treatment plans challenging.

In Canada, unique cases of Type 2 diabetes were identified in Indigenous children from Northern Manitoba and Northwestern Ontario by Dr. Heather Dean and colleagues in the 1980s and 90s. Despite initial skepticism from the scientific community, which typically associated Type 2 diabetes with adults rather than children, clinical teams persisted in identifying this as a distinct subtype of Type 2 diabetes, called childhood-onset Type 2 diabetes.




Read more:
Indigenous community research partnerships can help address health inequities


Childhood-onset Type 2 diabetes is on the rise across Canada, but disproportionately affects Indigenous youth. It is undoubtedly linked to the intergenerational trauma associated with colonization in these communities. While many factors are likely involved, recent studies have discovered that exposure of a fetus to Type 2 diabetes during pregnancy increases the risk that the baby will develop diabetes later in life.

Acknowledging this distinct subtype of Type 2 diabetes in First Nations communities has led to the implementation of a community-based health action plan aimed at addressing the unique challenges faced by Indigenous Peoples. It is hoped that partnered research between communities and researchers will continue to help us understand childhood-onset Type 2 diabetes and how to effectively prevent and treat it.

A mosaic of conditions

Illustration of different subtypes of Type 2 diabetes

Type 2 diabetes is a mosaic of conditions, each with its own characteristics.
(Lili Grieco-St-Pierre, Jennifer Bruin/Created with BioRender.com)

Type 2 diabetes is not uniform; it’s a mosaic of conditions, each with its own characteristics. Since diabetes presents so uniquely in every patient, even categorizing into subtypes does not guarantee how the disease will evolve. However, understanding these subtypes is a good starting point to help doctors create personalized plans for people living with the condition.

While Indigenous communities, lower-income households and individuals living with obesity already face a higher risk of developing Type 2 diabetes than the general population, tailored solutions may offer hope for better management. This emphasizes the urgent need for more precise assessments of diabetes subtypes to help customize therapeutic strategies and management strategies. This will improve care for all patients, including those from vulnerable and understudied populations.

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Quebec successfully pushes back against rise in measles cases – CBC.ca

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Quebec appears to be winning its battle against the rising tide of measles after 45 cases were confirmed province-wide this year.

“We’ve had no locally transmitted measles cases since March 25, so that’s good news,” said Dr. Paul Le Guerrier, responsible for immunization for Montreal Public Health.

There are 17 patients with measles in Quebec currently, and the most recent case is somebody who was infected while abroad, he said.

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But it was no small task to get to this point. 

Le Guerrier said once local transmission was detected, news was spread fast among health centres to ensure proper protocols were followed — such as not letting potentially infected people sit in waiting rooms for hours on end.

Then about 90 staffers were put to work, tracking down those who were in contact with positive cases and are not properly vaccinated. They were given post-exposure prophylaxis, which prevents disease, said Le Guerrier.

From there, a vaccination campaign was launched, especially in daycares, schools and neighbourhoods with low inoculation rates. There was an effort to convince parents to get their children vaccinated.

Vaccination in schools boosted

Some schools, mostly in Montreal, had vaccination rates as low as 30 or 40 per cent.

“Vaccination was well accepted and parents responded well,” said Le Guerrier. “Some schools went from very low to as high as 85 to 90 per cent vaccination coverage.”

But it’s not only children who aren’t properly vaccinated. Le Guerrier said people need two doses after age one to be fully inoculated, and he encouraged people to check their status.

There are all kinds of reasons why people aren’t vaccinated, but it’s only about five per cent who are against immunization, he said. So far, some 10,000 people have been vaccinated against measles province-wide during this campaign, Le Guerrier said. 

The next step is to continue pushing for further vaccination, but he said, small outbreaks are likely in the future as measles is spreading abroad and travellers are likely to bring it back with them.

Need to improve vaccination rate, expert says

Dr. Donald Vinh, an infectious diseases specialist from the McGill University Health Centre, said it’s not time to rest on our laurels, but this is a good indication that public health is able to take action quickly and that people are willing to listen to health recommendations.

“We are not seeing new cases or at least the new cases are not exceeding the number of cases that we can handle,” said Vinh.

“So these are all reassuring signs, but I don’t think it’s a sign that we need to become complacent.”

Vinh said there are also signs that the public is lagging in vaccine coverage and it’s important to respond to this with improved education and access. Otherwise, microbes capitalize on our weaknesses, he said. 

Getting vaccination coverage up to an adequate level is necessary, Vinh said, or more small outbreaks like this will continue to happen.

“And it’s very possible that we may not be able to get one under control if we don’t react quickly enough,” he said.

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