Gym Update
Unfortunately our concerns were all too valid. Ottawa's current wastewater levels are higher than the peak of our January Omicron wave and as would be expected of lagging indicators, hospitalizations are starting to rise. So we'll need to keep on waiting for the day we can host in-person fitness safely. Let's hope that's sooner than later.
Yoni Freedhoff
Medical Director
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Cauliflower Tabbouleh
Salad
This recipe is a low carb, gluten-free remake of the popular Mediterranean dish. This recipe substitutes bulgar with cauliflower rice and walnuts, all while maintaining the flavor of a traditional tabbouleh salad.
Servings: 4
Ingredients:
- 1/2 cup of cauliflower rice
- 1/3 cup of walnuts
- 1 tablespoon of curly parsley
- 1 tomato
- 1/3 cup of diced onion
- 4 tablespoons of extra virgin olive oil
- 2 tablespoons of mint
- 2 tablespoons of lemon juice
- 1/2 teaspoon of salt
- 1/8 teaspoon of white pepper
Instructions:
- Cut the cauliflower into florets and place in a food processor. Pulse until the cauliflower resembles grains of rice. If you do not have a food processor handy, simply use the large holed side of a box grater.
- Optional - lightly steam cauliflower rice in the microwave or cook quickly in a pan on the stove to remove the raw taste, do not allow the cauliflower to become too soft. Allow the cauliflower to cool.
- Cut the stems from the parsley and give it a rough chop. Combine the parsley and walnuts in the food processor and pulse until finely chopped.
- Combine the cauliflower and parsley mixture into a medium bowl. To the bowl, add the tomato, onion, lemon juice and olive oil, stir to combine. Season with salt and pepper.
Nutrition Information (For 1 serving)
- Calories: 143kcal
- Fat: 13.7g
- Carbohydrates: 5.6g
- Protein: 1.3g
- Fiber: 1.9g
- Sugar: 2g
Kelly's
Workout of the Month
7-Minute workout
Not ready to go back to the gym, but you don’t want to invest in equipment for home? No problem!
The 7-minute workout is famous for a reason. You can download the app or simply perform the exercises listed here. All you need is a timer.
Remember, strength workouts do not need to be long, complicated, or grueling! Keep it simple (and simple doesn’t mean “easy”)
The recommendation is to do strength training 2-3 x week, but if you want to do it more, you can!
Pace yourself with this circuit. It’s tougher than it looks.
- Perform each exercise for 30 seconds.
- Step ups (#5) and side plank (#12) are for 30 seconds, each side.
- Perform as many rounds as you like. Begin with 1 round.
Remember to modify. If you aren’t sure how, please don’t hesitate to reach out to me at kdebruyn@bmimedical.ca
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 A Dietitian's Strategies to
The Alkaline Diet
𝐓𝐡𝐞 𝐚𝐥𝐤𝐚𝐥𝐢𝐧𝐞 𝐝𝐢𝐞𝐭
AKA the acid-base diet, alkaline acid diet, or alkaline ash diet. It is advertised to prevent cancer, cure diseases such as diabetes and cardiovascular disease, help with weight loss, improve mental health, and remove cellulite.
𝐖𝐡𝐚𝐭 𝐝𝐨𝐞𝐬 𝐢𝐭 𝐞𝐧𝐭𝐚𝐢𝐥?
The alkaline diet is based on the idea that you can alter the pH environment of your body with your diet. An acidic environment (low pH) is believed to be inflammatory and breed disease while an alkaline environment (higher pH) promotes health.
𝐖𝐡𝐢𝐜𝐡 𝐟𝐨𝐨𝐝𝐬 𝐚𝐫𝐞 𝐚𝐥𝐤𝐚𝐥𝐢𝐧𝐞?
 Vegetables and herbs
Lemons, limes, grapefruit
Avocado
Most grains and legumes
Sprouts
Some nuts and seeds (almonds, flax, pumpkin, sesame, sunflower)
Plant oils
Soy and tofu
𝐖𝐡𝐢𝐜𝐡 𝐟𝐨𝐨𝐝𝐬 𝐚𝐫𝐞 𝐚𝐜𝐢𝐝𝐢𝐜?
Meat
Dairy
Most fruits
Some nuts (cashews, peanuts, pecans, pistachios, walnuts, brazil, hazelnuts)
Caffeinated and sugar-sweetened beverages
Condiments
Rice
𝐖𝐡𝐚𝐭 𝐝𝐨𝐞𝐬 𝐭𝐡𝐞 𝐬𝐜𝐢𝐞𝐧𝐜𝐞 𝐬𝐚𝐲?
Many studies occur in a petri dish, with cells in an acidic vs. alkaline environment. The human body is much more complicated and quite regulated when it comes to maintaining pH! Your diet will not change the pH of your blood, and therefore does not create an acidic environment for disease to thrive.
𝐖𝐡𝐲 𝐰𝐞 𝐜𝐚𝐧’𝐭 𝐠𝐞𝐭 𝐛𝐞𝐡𝐢𝐧𝐝 𝐢𝐭..
Aside from the lack of robust evidence, there are many complex and interconnected reasons people get cancer or chronic disease. While diet can impact health, health looks different for each person, and the cause or treatment of disease cannot be simplified to food choice alone.
𝐖𝐡𝐚𝐭 𝐜𝐚𝐧 𝐰𝐞 𝐠𝐞𝐭 𝐛𝐞𝐡𝐢𝐧𝐝?
Vegetables! Grains! Nuts! Seeds! All of these “alkaline” foods are great to incorporate because they are packed with nutrients and flavour! However, we eat for many reasons, avoiding foods on the “acidic” food list may mean skipping out on proteins, cultural staples, and delicious celebratory foods.
There is no one way of eating that will cure or prevent cancer and disease. Enjoy a variety of foods that are accessible and enjoyable to you!
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Kelly's Fitness Files
April
Quote of the Month
"Don't let age change you. Change the way you age."
- Unknown
Shout Out
In keeping with the theme of this fantastic quote, I would like to send a
BIG Shout out to one of our die-hard zoom strength class participants, John K.
He was able to hold a forearm plank for 7 minutes!!!!
If that didn’t make your jaw hit the floor, maybe hearing that he is celebrating his 73rd birthday this week, will.
Consistency and hard work DO pay off
ZOOM Fitness
Class Schedule
Monday:
- 7:00am-7:45am (Carley)
- 9:30am-10:15am (Kelly)
Tuesday:
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strength Circuit)
Wednesday:
- 7:00am-7:45am (Carley)
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strictly Stretch)
- 4pm-4:45pm (Kelly)
- 6:00pm - 6:45pm (Pre/Post Surgical Class)
Thursday:
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strength Circuit)
Friday:
DID YOU KNOW?
Physical Activity triggers the release of both dopamine & serotonin.
 
Dopamine: Responsible for feelings of pleasure & happiness
Serotonin: Improves mood & sleep cycles.
Any physical activity releases endorphins which are happy hormones, so get moving for a natural high!
How to help make your Goals a Reality
Write it down: The simple act of writing a goal down has been proven to increase the likelihood of achieving your goal by 42%!
Set a date: Less than 3 months seems to be the most popular recommendation. Anything longer than that, people tend to lose focus.
Create a schedule: “Failing to plan is planning to fail”. Plug your plan into a calendar. Know what you are doing every day.
Be careful of the “all or nothing” trap: Aim for progress, not perfection.
Prepare for setbacks: Wouldn’t it be great if everything went exactly according to plan? That’s not realistic, unfortunately. Life happens. Learn to be flexible with your plan. Remember it’s a process.
Share your goals: Tell others! This can help with accountability, which can also lead to finding a buddy with a similar goal.
Measure your progress: How much weight did you lift last week compared to this week? How many steps did you go? What distance did you cover?
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Bring Nature into your Work Environment
Your workplace environment has a huge impact on your overall health and wellness. And with the many changes that have occurred globally over the last year, it’s likely that your workspace has experienced some changes too.
We know from what research tells us that there are many health benefits associated with spending time outdoors and in nature on a regular basis, such as enhanced mood, improved concentration, and reduced stress levels. However, what does this mean for our 9-5 jobs?
Moving your workspace outdoors is a great way to experience all the benefits of the great outdoors during your work hours. Working from your balcony, setting up a workspace in your backyard or taking work calls from a nearby park or greenspace are all great ways to add some nature into your typical daily work routine.
Helpful tools for bringing your workspace outdoors include: a portable laptop or tablet, sticky notes to keep note taking compact, headphones for taking work calls, comfortable seating and don’t forget a bottle of water to stay hydrated.
If you unable to physically move your workspace outdoors, here are a few things you can do:
- Opt for in-person walking meetings when possible
- Take your lunch outdoors and enjoy some mid-day sunshine
- Set your workspace up in an area that is well lit with natural light. Open up the windows for some fresh air and the sounds of nature.
- Add plants to your workspace. A simple touch of nature can go a long way.
While it might require some creativity, studies have shown that even 5 minutes of time spent outdoors can have a positive impact on your mental health, which has been shown to positively impact long-term overall health outcomes.
Meghan Major
Certified Health Coach
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Stay Connected!
The BMI team posts regular updates on Facebook and Instagram, including delicious recipes, healthy snack ideas and answers to some of the most commonly asked questions.
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