Dear Health for Life clients,

February’s Tactics theme is Heart Health.

Jo-Ann Howell, our External Coaching Specialist, suggest you consider the following

self-guided coaching questions:

1) What can you do to fill up your cup on Valentine’s Day?

2) Who could you reach out to this Valentine’s Day with a call, a visit or card and

let them know how much they mean to you and why? *Notice how you feel

afterwards. This is what Valentine’s day is really about!

We hope you all experience lots of love, on Valentine’s Day and every day! Of

interest, these are the 7 Types of Love.

6 Pillars of Health

Pillar #1 - A healthy diet

Especially for our clients, Tammy, RN has designed a fabulous Valentine's Day Menu for you to make & enjoy!

Starter: Raspberry Spinach Ribbon Salad

Main: Lentil Bolognese Sauce

Dessert: Tuiles with Strawberry Ice Cream and Chocolate Sauce

And if you use the Aquafaba (instead of the egg whites), here’s a classic recipe for Chickpea Salad Sandwiches.

Need more dessert ideas for Valentine's Day?

Be sure to check out desserts from Minimalist Baker BEST Chocolate Desserts

And the winners are….The Best Diets of 2024!

The top three scientifically-reviewed diets are all plant-forward diets because of all the health benefits including heart health!

Best diet for 2024 goes to a science-backed style of eating

Upcoming webinar on Vegan Nutrition (Feb 21^st)  presented by Plant-Based Health Professionals UK. This is your opportunity to Get up to speed on plant-based diets.

Pillar #2 - Balanced exercise program

Move More & Get Your Cardio in for Heart Health!

You’ve heard that walking 10,000 steps is a good goal, but how many steps should you really get for your walking in a day? Read this article [including a useful video – if you have Medscape access (and if you don’t, we recommend that you sign up – it’s free and you’ll learn lots of good medical information] or if you really don’t want access to Medscape and you are willing to miss the cute video, just read the attached PDF.

Why you want to move more.

10,000 Steps PDF

Do you have a desk job? Even more of a reason to move more for your heart!

To reduce the risk of mortality and heart disease you should plan to add an additional 15-30 mins onto your daily workout routine! People who mostly sit at work have a 16% higher risk of mortality.

Be sure to include Cardio & Isometric Exercises in Your Fitness Routine for heart health!

Recent research has found that doing isometric exercises such as the plank or wall squats can lower blood pressure.

[Article Submitted by Aiden Ward, Fitness Trainer.]

Pillar #3 - Restorative sleep

Sleeping more in the winter?

Do you tend to sleep more in the winter months? 

Find out why this might be.

Get active to have a better quality of sleep!

Did you know that when we engage in regular exercise, we are actually decreasing stress hormone levels in our bodies, and this can contribute to better sleep. Take a look at these tips on improving your sleep with physical activity: Sleeping - Move more, sleep more.

Developing a Bedtime Routine



A bedtime routine is a set of relaxing and preparing activities before sleep to let the mind and body know it’s time for rest.

How to Build a Better Bedtime Routine

Highly recommended book:

“Say Goodnight to Insomnia” by Gregg D. Jacobs, PhD

Pillar #4 - Minimizing Stress

Thrive on Valentine's Day!

While Valentine’s Day is Dr Kilpatrick’s favourite “holiday” it’s not everyone’s cup of tea for multiple reasons. Whether you enjoy or endure Valentine’s Day, and whether you are single or not, the following article has some great ideas for how to make the most of it for you and those you love: 7 Ways to Thrive on Valentine’s Day [recommended by Jo-Ann Howell, External Coaching Specialist]

Minimize your Stress (and your family’s stress) by Planning Ahead for your health.

At HFL we offer “Future Planning” appointments and discuss Advance Care Planning. If you would like to explore this further, join an Advance Care Planning information session led by Compassionate Communities Kingston. The next session will be held on Tues Feb 27 from 1-2:30 pm at the Kington Public Library Central Branch. Register here: https://calendar.kfpl.ca/event/9862741

Look for the Positive in Every day

A science-based simple practice you can do to reduce stress, decrease anxiety and improve mood & well-being: How to Practice Three Good Things

Pillar #5 - Healthy relationships and social connection



Here’s a feel-good story about the importance of Love and empathy in sports coaching:

Kevin O’Connell: Meet the NFL head coach who preaches the importance of love

Try Step by Step Painting with a friend this February!

How To Paint "Mittens With Heart Snowball" - Acrylic Painting Tutorial

Upcoming social events in Kingston

Love is in the Air: St. Mark’s Lutheran Church hosts an afternoon filled with sing-along choruses and ballads for those looking to celebrate love. Come with someone special or yourself on February 11th at 3 pm for a lovely afternoon: Love is in the air!

Music and Dance Opportunities at The Social YGK (A great place in Kingston for socialization)

The Social YGK is a recreation centre on Bath Road in Kingston that has a variety of activities, music, dance and trivia related events that may appeal to you: Upcoming Events – The Social YGK – Kingston, Ontario.

Pillar #6: Avoidance of Toxins

Take Care of Your Heart and Limit Alcohol Intake

Are you aware that alcohol is considered a toxin for your heart? Even small amounts of alcohol increase the risk of various heart diseases such as high blood pressure, atrial fibrillation and cardiomyopathy. 

Take a look at this excellent overview [but keep in mind it’s from Australia, and references higher alcohol consumption levels that we recommend in Canada (i.e. less than 2 drinks/week)]. Alcohol and Your Health .

General health topics for optimal health & longevity

100 Facts about Cats for Stress Reduction

Tigger submitted the following webpage with 100 important facts about cats that he thought HFL clients would want to know about, given the importance of pets (particularly cats) in many people’s lives for stress reduction, social connection and overall health & longevity.

100 Facts About Cats That You Should Read Right Meow 

Tigger particularly suggests that you look at the following important facts:

#4 (because that looks like him),

#7 (stress reduction/overall health),

#10 (brain health),

#23 (sleep),

#39 (Tigger – he wants you to note it’s spelled wrong in the article as “Tiger”),

#45 (heart health),

#79 (avoiding toxins)

#80 (exercise),

#82 (healthy diet – he says to mention that although he is an obligate carnivore, he does enjoy chickpeas, broccoli, asparagus and grass and really likes it when we cook these foods (except the grass, of course)),

#86 (love),

#96 (social connection)

Dancing, a New (or old!) Activity to Try!

Dancing can be a fun activity for singles, couples or groups. It can provide a great workout (aerobic, flexibility & balance), as well as lifting spirits, benefiting cognition through learning a new skill, and providing some social connection if done with others. 

Take a look at the health benefits of dancing here (or see the attached PDF) and get dancing!  Insider tips on the benefits of exercise.

Benefits of dancing - PDF

Take Care of Your Immune System

Given the fact that viruses are currently circulating at high levels, especially due to having more close contact with friends and family from socializing indoors, keep in mind that your immune system can function at its best when fuelled with the right foods. This article explains how our immune systems work and what foods are particularly supportive: https://foodrevolution.org/blog/how-to-boost-immune-system/

Recommended Book:

“Atomic Habits: Tiny Changes, Remarkable Results” by James Clear

Tammy, RN recommends this book on how to break bad habits and make good habits!

The Gift of Love

May you find love in your family and your friends. And may you share the love you have to give. When you share your love, it comes back to you in many forms.

"Love is a fruit in season at all times, and within the reach of every hand." Mother Teresa

"To live a little, you've got to love a whole lot. Love turns the ordinary into the extraordinary." Author Unknown

Seven Gifts To Give To A Friend

By Catherine Pulsifer

Feel free to forward any suggestions/ideas to Courtney, our Tactics 101 newsletter editor courtneyhflmc@gmail.com.

We hope you enjoy exploring your February Tactics!

-Your Health for Life Tactics team