March Tactics 101 Newsletter!

Dear Health for Life clients,

Welcome to your March Tactics 101 newsletter! We hope you can utilize these practical resources to help you achieve your objectives and reach optimal health. 

6 Pillars of Health

Pillar #1 - A healthy diet

Here’s a great way to think about your food choices, from Alan Aragon, MSc:

“Every meal is a

Short-term investment in how you feel and perform

Mid-term investment in how you look

Long-term investment in your freedom from disease!”

Makes you want to eat as healthy as possible, doesn’t it?!

Do you incorporate spice into your diet?

Tammy, our spicey RN-Nutritionist, wants you to know about the benefits of spices in your diet for Optimal health. Check out her advice here: Activate the Spice of Life 

Plant Protein



Leslie Beck, the Globe & Mail Dietitian, summarizes the benefits of ensuring you get enough plant protein when you are younger, to promote healthy aging. Want to age healthily? Focus on plant protein

For those who cannot access articles from the Globe and Mail please find the PDF here: Plant Protein

Highly Recommended Books:

Fiber Fueled & The Fiber Fueled Cookbook by

Dr. Will Bulsiewicz

These books will be of particular interest for clients struggling with gut health, but are relevant for everyone wanting to ensure their digestive systems and gut microbiome are as healthy as possible. 

We have these books available to review in the HFL library!

[Book Suggestions submitted by Kama Y.]

Pillar #2 - Balanced exercise program

Come walk with us! Reminder re. two HFL Walking Groups:

Tammy's Power Walking Group

Location: Lake Ontario Park

Start time: Thursday mornings at 7:30 am

Distance: 5-6 km

Reward: improved fitness, nature therapy, and socialization with like-minded HFL friends

To join: Please contact Tammy at tammyszhflmc@gmail.com.

Courtney's Waterfront Wellness Walk

Location: Health for Life Medical Centre

Start Time: Friday afternoons at 1:00 PM

Distance: 2-2.5 km

Reward: improved fitness, nature therapy, a hot or cold beverage and socialization with like-minded HFL friends

To join: please contact Courtney at courtneyhflmc@gmail.com.

Benefits of Tai Chi

As you probably know, Tai Chi is an amazing form of exercise that provides benefits for strength, balance, flexibility, and mindfulness in particular. Tai Chi is offered at several locations in Kingston. Find out the amazing physical and mental health benefits here: Medicine in motion: How Tai Chi heals body and mind

Do you listen to music when you workout?

Boost your workout performance by choosing a high-tempo music playlist! Read more about the benefits of music and exercise here: The right music playlist makes your workouts more effective, study says 

Avoiding injury during sport

Are you a pickleball player? Warm-ups are important to avoid injury prior to engaging in any type of exercise or sport. Listen here: Pickleball injuries increase with sport’s popularity

Pillar #3 - Restorative sleep

Are you getting enough sleep at night?

Getting the recommended amount of sleep is important for your overall health. It's also can protect you from disease find out more here: Better sleep is a protective factor against dementia 

Treatment Strategies for Insomnia

Insomnia: Non-medication treatment strategies

Pillar #4 - Minimizing Stress

Heart and Stroke Foundation - Stress Fit Test

Check out the Heart and Stroke Foundation 5-minute "stress fit" test to identify how you are reacting to stress. It includes strategies on how to improve stress coping skills and become more "stress fit". 

Stress Fit (heartandstroke.ca)

Consider signing up for the newsletter series Stress, But Less:

Stress, But Less: Sign up for the newsletter series

Mindfulness Apps for Stress Reduction

Using a phone or computer-based app to guide you in doing mindfulness meditation can really help you to stay on track with your meditations and achieve the benefits you are looking for. Popular apps among HFL staff and clients include Insight Timer, Calm and Headspace. Check them out or try others. Let us know if you have additional recommendations!

Pillar #5 - Healthy relationships and social connection

Find out the key to happiness in this TED Talk: What makes a good life? Lessons from the longest study on happiness



Fun/Social Experiences

Looking for ways to expand your horizons and improve your social connections? Consider the following (or variations thereof):

Have fun & learn a new skill:

Painting Through PaintNite.com

Plan a short or longer getaway to a destination or an event via a bus tour with friends (or meet new friends along the way). Check out these offerings from a local company: Bus Tours Through McCoy Bus Service

Be sure to let us know of any other enriching opportunities for social connection you recommend!

Pillar #6: Avoidance of Toxins

Does Cannabis use cause health problems? 

Did you know that recent research suggests that cannabis may play a role in developing schizophrenia and heart disease? Be informed before you use!

Marijuana and Schizophrenia?

Marijuana linked to heart disease; supplement may mitigate risk, study reports

General health topics for optimal health & longevity

Nearly 40% of dementia cases can be prevented with one small health change

Crossword puzzles won’t make your brain sharper, but here’s what will

Gut Health with Dr Mary Pardee, ND

You may be interested in this free 5-day course from Commune called "Gut Health" which is being held from June 22nd - June 26th.

[Resource submitted by Pam S.]

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

We hope you enjoy exploring your March Tactics!

-Your Health for Life Tactics team