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Overcoming the fear of food – FIT Talk With Tania

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For many, stress and anxiety go up at the thought of trying to navigate through a party or dinner out, where they have no idea what the food will be, when they can’t even get things under control and the food is coming from their own kitchen.

It may sound like an odd question but fear around food is something many struggle with on a daily basis, especially the holiday season.

If you’re a regular reader of this column, you will have seen me refer to this time of year – Thanksgiving through to Easter – as the “season of food.”

It’s fairly obvious, with most of the year’s holidays, parties and celebrations blocked into this part of the calendar. And they all involve food.

I mean really, it doesn’t seem to matter where in the world you go, which culture you look at or who you talk to, you’ll be hard pressed to find a place where they celebrate a holiday, occasion or special event without food.

Personally, I can’t think of any. Why? Food brings people together. Gathering around the table, mingling at a party, cutting the cake at a wedding, etc., there’s just something about “breaking bread” that makes us feel connected. Except however, when the mere thought of attending a party or the mention of Christmas dinner triggers a wave of panic and that sick feeling in the pit of your stomach.

Hopefully this not you and you can’t relate. But for those who can, let’s dive into what may be triggering that angst and then unpack what you can do to let go of the fear and bring back the fun and enjoy the holidays.

Typically fear comes from things we don’t understand and/or things we can’t control. So, if we’re thinking of this in the context of food, for anyone who has struggled with health and/or weight and can’t seem to gain any ground no matter what they do, herein lies the problem.

I speak to a lot of people who say they eat “good” foods. They say they don’t eat many “bad” foods but just don’t understand why they can’t shed the weight and get those related health issues under control.

It’s no wonder stress and anxiety go up at the thought of trying to navigate through a party or dinner out, where they have no idea what the food will be, when they can’t even get things under control and the food is coming from their own kitchen.

Let’s first address the idea that foods are either “good” or “bad”. It’s true, some foods have a higher nutrient content than others, but labelling foods as “good” or “bad” only serves to create thoughts of guilt and shame for having a piece of birthday cake or indulging in dessert at your spouse’s Christmas party.

To be clear, food is neither good or bad, it’s simply a protein, fat or a carb, PFCs if you will. Food either nourishes your body, or it nourishes your soul. And we need both in order to live happily, in balance and love life.

It’s also important to understand that whether you’re choosing the apple or the Christmas cookie, unless you know what category it comes from and what to put with it to create that balance, you’re not going to get the results you want.

Imbalance can cause hormonal issues along with spikes and crashes in blood sugar causing the body to store fat, increases cortisol levels, insulin resistance, elevated blood sugar, cholesterol, blood pressure, inflammation, weight gain, low energy, poor sleep, sugar cravings as well as increases the risk for diseases like diabetes, hypertension, cancer, Alzheimer’s, autoimmune, to name a few.

On the flip side, when we eat foods in the right portions, in the right frequency and in the right balance, our body naturally enters homeostasis – the scientific word for balance. It’s in that place where hormones are balanced, blood sugar stabilizes and the body naturally releases stored fat, metabolism is turned on, energy increases, cravings decrease, weight comes off, risk of disease is lowered and all you body’s organs and systems are working together rather than fighting each other.

Notice how I have yet to recommend which holiday treats to stay away from in order to make this work for you. That’s because you don’t have to give up your favs in order to start making progress. In fact that’s one of the biggest reasons diets fail. They’re all about telling you to give up, cut, count, track, etc., rather than educating on how to eat the foods you love in a way that creates hormonal balance and stabilizes blood sugar. But then again, if you no longer felt the need to try another diet or had anxiety around food, they’d be out of business.

So how do you enjoy your favs, avoid the holiday weight gain, stop stressing over food and even burn some fat over the holidays? PFC3.

• Never arrive hungry. Having a protein, a fat and a carb together in small portions, frequently throughout the day keeps metabolism turned on and burning fat. Not eating and “saving your calories” only slows the metabolism, burn muscle and stores fat.

• Never deprive yourself. Not allowing yourself to join in a meal only creates a feeling of guilt with food

• Be choosy. When you indulge, be intentional and choose your favourites. You’ll enjoy it more, be satisfied with less of it, and you’ll feel good rather than guilt about what you ate.

Now that you understand the basics of PFC, I encourage you to use those three tips and go to the staff party, do that cookie exchange, go to Christmas dinner. You’ll be able to enjoy yourself knowing that your health and weight goals are being supported, not sabotaged.

Stop dieting, start living.

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Some Ontario docs now offering RSV shot to infants with Quebec rollout set for Nov.

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Some Ontario doctors have started offering a free shot that can protect babies from respiratory syncytial virus while Quebec will begin its immunization program next month.

The new shot called Nirsevimab gives babies antibodies that provide passive immunity to RSV, a major cause of serious lower respiratory tract infections for infants and seniors, which can cause bronchiolitis or pneumonia.

Ontario’s ministry of health says the shot is already available at some doctor’s offices in Ontario with the province’s remaining supply set to arrive by the end of the month.

Quebec will begin administering the shots on Nov. 4 to babies born in hospitals and delivery centers.

Parents in Quebec with babies under six months or those who are older but more vulnerable to infection can also book immunization appointments online.

The injection will be available in Nunavut and Yukon this fall and winter, though administration start dates have not yet been announced.

This report by The Canadian Press was first published Oct. 21, 2024.

-With files from Nicole Ireland

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

The Canadian Press. All rights reserved.

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Polio is rising in Pakistan ahead of a new vaccination campaign

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ISLAMABAD (AP) — Polio cases are rising ahead of a new vaccination campaign in Pakistan, where violence targeting health workers and the police protecting them has hampered years of efforts toward making the country polio-free.

Since January, health officials have confirmed 39 new polio cases in Pakistan, compared to only six last year, said Anwarul Haq of the National Emergency Operation Center for Polio Eradication.

The new nationwide drive starts Oct. 28 with the aim to vaccinate at least 32 million children. “The whole purpose of these campaigns is to achieve the target of making Pakistan a polio-free state,” he said.

Pakistan regularly launches campaigns against polio despite attacks on the workers and police assigned to the inoculation drives. Militants falsely claim the vaccination campaigns are a Western conspiracy to sterilize children.

Most of the new polio cases were reported in the southwestern Balochistan and southern Sindh province, following by Khyber Pakhtunkhwa province and eastern Punjab province.

The locations are worrying authorities since previous cases were from the restive northwest bordering Afghanistan, where the Taliban government in September suddenly stopped a door-to-door vaccination campaign.

Afghanistan and Pakistan are the two countries in which the spread of the potentially fatal, paralyzing disease has never been stopped. Authorities in Pakistan have said that the Taliban’s decision will have major repercussions beyond the Afghan border, as people from both sides frequently travel to each other’s country.

The World Health Organization has confirmed 18 polio cases in Afghanistan this year, all but two in the south of the country. That’s up from six cases in 2023. Afghanistan used a house-to-house vaccination strategy this June for the first time in five years, a tactic that helped to reach the majority of children targeted, according to WHO.

Health officials in Pakistan say they want the both sides to conduct anti-polio drives simultaneously.

The Canadian Press. All rights reserved.

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White House says health insurance needs to fully cover condoms, other over-the-counter birth control

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WASHINGTON (AP) — Millions of people with private health insurance would be able to pick up over-the-counter methods like condoms, the “morning after” pill and birth control pills for free under a new rule the White House proposed on Monday.

Right now, health insurers must cover the cost of prescribed contraception, including prescription birth control or even condoms that doctors have issued a prescription for. But the new rule would expand that coverage, allowing millions of people on private health insurance to pick up free condoms, birth control pills, or “morning after” pills from local storefronts without a prescription.

The proposal comes days before Election Day, as Vice President Kamala Harris affixes her presidential campaign to a promise of expanding women’s health care access in the wake of the U.S. Supreme Court’s decision to undo nationwide abortion rights two years ago. Harris has sought to craft a distinct contrast from her Republican challenger, Donald Trump, who appointed some of the judges who issued that ruling.

“The proposed rule we announce today would expand access to birth control at no additional cost for millions of consumers,” Health and Human Services Secretary Xavier Becerra said in a statement. “Bottom line: women should have control over their personal health care decisions. And issuers and providers have an obligation to comply with the law.”

The emergency contraceptives that people on private insurance would be able to access without costs include levonorgestrel, a pill that needs to be taken immediately after sex to prevent pregnancy and is more commonly known by the brand name “Plan B.”

Without a doctor’s prescription, women may pay as much as $50 for a pack of the pills. And women who delay buying the medication in order to get a doctor’s prescription could jeopardize the pill’s effectiveness, since it is most likely to prevent a pregnancy within 72 hours after sex.

If implemented, the new rule would also require insurers to fully bear the cost of the once-a-day Opill, a new over-the-counter birth control pill that the U.S. Food and Drug Administration approved last year. A one-month supply of the pills costs $20.

Federal mandates for private health insurance to cover contraceptive care were first introduced with the Affordable Care Act, which required plans to pick up the cost of FDA-approved birth control that had been prescribed by a doctor as a preventative service.

The proposed rule would not impact those on Medicaid, the insurance program for the poorest Americans. States are largely left to design their own rules around Medicaid coverage for contraception, and few cover over-the-counter methods like Plan B or condoms.

The Canadian Press. All rights reserved.

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