Summer is here again. Whether you’re enjoying the warm weather on your dock, in an exotic locale or at home in the city, we want to help you make sure you stay healthy and safe. We’ve consulted with our experts in nutrition, exercise and dermatology to bring you plenty of tips and advice about keeping fit, eating well and staying safe in the sun this season.
We’re Number 1. Again.
We are pleased to share the news that Cleveland Clinic was recently ranked the number one heart hospital in the United States by U.S. News & World Report for the 20th consecutive year – such ongoing recognition is a tremendous honour. The 2014–15 “Best Hospitals” rankings also named Cleveland Clinic number one in Urology for the second time in three years. Cleveland Clinic has now placed among the top four U.S. hospitals for 11 years running. Cleveland Clinic patients – at all of our locations – benefit every day from this widely recognized level of clinical expertise and experience.
Innovation Trumps Pain
Our Sports Health team combines innovative treatment options with the latest technology to help our patients improve their quality of life and overall performance.
Do you find yourself frustrated by long wait times for a diagnosis to address your joint pain? Recently, Dr. Anthony Miniaci performed a VisionScope procedure at our clinic - a first in Canada. This innovative new procedure can diagnose a joint condition on the spot in the office, which often eliminates the need for additional procedures, an MRI or other appointments that can delay treatment and interfere with your work and family life.
Do you suffer from an inflammatory condition such as tendonitis or joint pain? Is an injury stopping you from performing at your best? We now offer specialized stem cell injections to treat these conditions so that our patients can get back to enjoying their lives – pain-free. These injections have been shown to be effective in treating conditions that are unresponsive to traditional therapies, and they may also facilitate tissue repair.
Another innovative addition to our Sports Health services is platelet rich plasma (PRP) or “blood spinning.” The PRP procedure involves drawing blood and placing it in a centrifuge where it is spun down and separated into layers. This yields a set of growth factors and platelets with three to five times the concentration found in normal blood. This is injected into the injured area, where it can help to shorten recovery time, decrease pain and improve performance in the injured area.
Call 416.507.6652 for more information on these procedures or to book an appointment with Dr. Miniaci. All physician appointments are covered by OHIP. Additional costs may apply for treatments.
Clinical Pilates Now Available
Are you trying to ease back into exercise after an injury? Do you want to learn how to strengthen your body properly through Pilates? We now offer Clinical Pilates classes at the clinic led by our Sports Health experts at the clinic. Clinical Pilates has been scientifically demonstrated to reduce lower back pain and improve mobility. It involves learning how to activate the muscles that support the spine and form the foundation of all movement. Our Pilates program is led by registered health practitioners from our Osteopathy and Physiotherapy services and is offered in eight-week packages, with one hour-long class per week, for $392. An initial assessment is required. Classes are limited to six participants per class to ensure personal attention and coaching. The classes are often covered by benefits. Please contact your insurance provider to confirm. To book classes or to learn more about the program, please call 416.507.6717.
Calling All Women
Want to go away on vacation and come back truly refreshed? Feeling stressed and in need of time away from your busy, demanding schedule? Is there a special someone in your life to whom you would like to give the gift of relaxation and good health? Women’s Wellness Week, Cleveland Clinic’s new retreat program, offers you the opportunity to refresh, rejuvenate and replenish at the legendary ‘Tween Waters Inn on beautiful Captiva Island, Florida - famous for its magnificent sunsets and seashells. Throughout the week of November 9 - 16, 2014, you will receive coaching by professionals from the Wellness Institute’s Center for Integrative Medicine, as well as the most up-to-date information on health, nutrition, fitness and stress management, as you enjoy all the amenities of a health spa and experience the well-being that accompanies a healthy lifestyle. You will return home with a new perspective on your health – and on the importance of self-care. For more information or to register for the program, please visit clevelandclinic.org/wellnessretreat or call 216.448.8329.
Sun Safety Q&A
Cleveland Clinic Canada Dermatologist Dr. Sonya Abdulla walks us through the sun safety basics you should know for the summer.
What are the dangers of sun exposure?
Too much sun exposure will lead to sunburn. Sunburns and suntans are both indicators of sun associated skin damage, and both increase the risk of skin cancer and premature aging.
How can I avoid the harmful effects of the sun?
- Avoid peak hours of sun exposure (10am - 2pm).
- Seek shaded areas when outdoors.
- Remember to apply sunscreen 20 - 30 minutes prior to outdoor exposure.
- Re-apply sunscreen every 2 - 3 hours and after vigorous activity (swimming, running, excessive sweating).
- Keep sunscreen handy – leave an extra bottle in your purse or golf bag or in the glove compartment of your car.
- Wear a hat, sunglasses and ample clothing to protect yourself.
How should sunscreens be applied?
- Apply sunscreen generously to exposed areas (face, ears, neck, arms, hands and legs).
- Approximately 30 ml will cover the exposed areas of an adult – an amount equivalent to the size of a shot glass or a golf ball.
- Aerosol sunscreen should be applied in a sheltered area with little wind – its effectiveness may otherwise be significantly reduced.
What is SPF in a sunscreen?
SPF is an abbreviation of “sun protection factor”. It is a standard way of indicating how well a product will protect you from exposure to ultraviolet B light, the rays that induce sunburn. A minimum SPF of 30 is recommended. A higher SPF does not provide incremental protection, but it may compensate for our tendency to apply sunscreen in less-than-adequate amounts.
Are sunscreens safe for children?
Yes, sunscreens are safe for children. The Canadian Paediatric Society and the American Academy of Pediatrics support and promote the use of sunscreen for children over the age of 6 months. Regular sunscreen use in childhood has been shown to reduce the incidence of skin cancer later in life. For children less than 6 months of age, direct exposure to the sun should be avoided. The use of protective clothing and devices, such as hats, umbrellas and UV-covers for car windows and strollers, should be considered.
Hot Tips for a Cool Workout
During the summer, many of us like to take our indoor workouts outdoors. Exercising outside can be fun, and it can also be safe - as long as it’s approached with a little care and planning. Our Exercise Physiologist, Gilles Beaudin, answers several common questions about keeping fit in the summer months.
Why should we be more careful when exercising in the heat?
Exercising in the heat adds to the stress on your body. It is harder for your metabolism to control your body’s temperature, and that puts an added demand on your heart.
What precautions should we take while being active outdoors?
If possible, avoid exercising during the hottest part of the day. It is safer to schedule your exercise sessions in the morning or late afternoon. Always bring water with you, and a little post-workout snack.
How much water should I drink when exercising outside in the summer?
Make sure to stay hydrated by drinking a glass of water before you go out. Take some water with you and have a sip every 15 minutes. If you expect to be exercising for an hour, our Dietitian Mary Bamford suggests that you eat a banana or drink some milk before you start. It will help you maintain a steady level electrolytes.
What type of clothing is best for an outdoor workout?
Wear a light-coloured t-shirt and shorts. Loose-fitting clothing helps you to stay cool. Wearing a hat is also a good idea to protect your face from the sun. You could also look into clothing that offers UV protection.
Eat Fresh and Healthy
Summer is a great time to buy local produce in Canada and reap the health benefits of a fresh, colourful diet. There is a bounty of fresh fruits and vegetables available in the warmer months, and you can find them easily at your local grocery or farmers’ market. Here, our Registered Dietitians Jaclyn Pritchard and Natalie Symons walk through the aisles with you and point out some of the best bets for flavour, freshness and good health.
Blueberries are a source of vitamin A, C, E and K and are high in fibre. Like strawberries, they have also been singled out for their high antioxidant content and their unique complement of phytochemicals, including various anthocyanins, chlorogenic acid and resveratrol. Anthocyanins are plant pigments that give blueberries their deep blue-violet colour and also have anti-inflammatory properties. Research has linked their antioxidant properties to some level of effectiveness in cancer prevention and protection against dementia-related diseases, and also to urinary tract, cardiovascular and vision health.
How to store:
Blueberries freeze very well. Rinse the berries and leave them to dry in a single layer on a towel. Freeze a single layer on a baking sheet. Store them in sealed, freezer-safe containers for up to a year.
(See Recipes section for an enjoyable way to incorporate blueberries into your diet.)
One cup of fresh strawberries contains 160 percent of the recommended daily allowance for vitamin C - more than an orange - and the berries are also rich in potassium and folate, as well as being low in calories. Strawberries, rich in antioxidants vitamin C, anthocyanins, ellagic acid, quercetin and kaempferol, appear to offer some level of protection against certain types of cancer and cardiovascular disease.
What’s a good serving:
One cup has about 50 calories and counts for two of your 7-10 fruit or veggie servings for the day.
Use strawberries in desserts, salads and smoothies, or marinate them in a sweet balsamic vinegar to pair with a soft goat cheese for an appetizer. Try them on pizza for a sweet surprise!
Watermelon is a good source of vitamin A, C and B6. In combination, these nutrients offer support for optimal eye health, boosting immunity and nerve function. A cup of watermelon is also a good source of lycopene. Lycopene is an antioxidant that has been linked to lower levels of risk for prostate cancer.
How to know if it is ripe and ready to eat:
Look for a firm, symmetrical watermelon with no bruises, cuts or dents. A ripe watermelon will feel heavy for its size. The underside of the watermelon should have a creamy yellow spot, marking where it sat in the field and ripened in the sun.
Beans are low in calories and high in vitamin C. One cup of boiled string beans contains about 13 percent of the recommended daily allowance of vitamin C and has only about 35 calories. They are high in dietary fibre, which helps to maintain bowel health and, in sufficient amounts, fibre has also been shown to reduce blood cholesterol levels. Beans are a source of folate, one of the essential enablers of DNA synthesis and cell division. A folate-rich diet during preconception periods and pregnancy helps prevent neural-tube defects that can develop before birth.
Rinse and cut off the tops and the tails of the beans before using. Beans can be mixed with corn kernels to make succotash, or cook them in a pot of boiling water for 8 minutes with the lid off to retain their bright colour. Fresh green beans are available in Ontario from June to November.
One medium tomato has 22 calories. Tomatoes are an excellent source of vitamin A and C, as well as folic acid. Tomatoes contain a wide array of nutrients and antioxidants, including lycopene. Lycopene is the antioxidant that gives tomatoes their rich red colour, and has been linked to lower levels of risk for prostate cancer. Tomatoes account for 80 percent of the lycopene consumed in the average diet.
Buying and storing:
A ripe field tomato should be firm, though not rock-hard, and its surface should have a slightly supple quality; it should feel heavy for its size. Avoid any sign of mould or bruising. The occasional small surface crack at the bottom of a tomato won’t affect its taste or texture. Store at room temperature, away from direct sunlight, to prevent uneven ripening. To ripen tomatoes, store in a plain brown paper bag with apples or pears, both of which release a natural ethylene gas that speeds up ripening.
Infographic: Bug bites
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East Coast Love
Our very own Dr. Cathy Campbell will be inducted into the Nova Scotia Sports Hall of Fame’s Builder category on Saturday, November 1, 2014 in Halifax. Dr. Campbell has dedicated many years to improving our national soccer teams with her expertise in sports medicine, while also coaching one of the province’s greatest track stars, Cecilia Branch, for the past eight years.
Expert + Kids + Sport
Dr. John Philpott is our newest Sports Health physician. He specializes in paediatric medicine and treats patients from the age of 14 to adulthood, and will be a great addition to our team. He currently acts as team physician for the Canadian Senior Men’s and U23 National Soccer Teams as well as team physician for the Canadian Senior Men’s and U19 Basketball Teams and for Skate Canada’s Senior National Team. To book an appointment with Dr. Philpott, please call 416.507.6652.
No Pain, More Performance
Daniel Stasiuk is a manual osteopathic practitioner who specializes in golf injuries, running injuries and running analysis, technique and coaching. He has extensive experience with osteopathic treatment, including posture-related injuries, joint sprains, pregnancy-related pain and various sporting injuries. In addition to his role at the clinic, he works with the Ladies Professional Golf Association and is certified as a running coach. To book an appointment with Mr. Stasiuk or one of our other Osteopaths, please call 416.507.6717.
Stay in the Know
Make sure to follow Cleveland Clinic Canada on Twitter to receive the latest health information, fitness tips and healthy recipes @CleveClinicCan.
Strong Bones and Aging Well
Grilled Chicken with Blueberry-Onion Relish
1/2 cup orange juice
1/2 tablespoon canola oil
1 small bay leaf
2 sprigs fresh rosemary, thyme or oregano (or 1/2 teaspoon dried)
2 cloves garlic, finely minced
4 skinless, boneless chicken breasts (about 1 lb.)
Canola oil spray
2 medium onions
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup sherry
2 tablespoon balsamic vinegar
1 cup fresh (or frozen) blueberries
1 cup chopped cherry tomatoes
Make a marinade for the chicken. In a non-metal container, mix together the juice, canola oil, bay leaf, herb and garlic. Add chicken, cover and marinate in the refrigerator for at least 30 minutes and up to 3 hours. Turn food periodically to distribute flavours evenly. When ready to grill, drain chicken and pat dry with paper towels.
Meanwhile, make the relish. Cut onions in half and cut each half crosswise into thirds, and then into thin slices. Spray a large skillet with canola oil spray and heat over medium-high heat. Add onions, salt and pepper and cook, stirring occasionally, until the onions are golden, about 10 minutes. Add sherry, vinegar, blueberries and tomatoes. Bring to a boil, immediately reduce heat to low and simmer gently 3 to 4 minutes. Remove from heat and transfer relish to a serving bowl.
Prepare grill for cooking. Rinse chicken and pat dry. Spray lightly with canola oil spray and season with salt and pepper. Grill chicken about 5 to 6 inches above heat source until cooked through (4 to 5 minutes per side). Serve with the blueberry relish.
Makes 4 servings, with 3 1/2 cups of relish.
Per serving, with 1/2 cup relish: 195 calories, 3 g fat (less than 1 g saturated fat), 12 g carbohydrates, 28 g protein, 2 g dietary fibre, 244 mg sodium.
(taken from Culinary.net)
Butternut Squash Mac and Cheese
A healthy version of an old favourite that is also a big hit with kids!
3 cups cubed peeled butternut squash (about 1 lb.)
1 1/4 cups fat-free, lower-sodium chicken broth
1 1/2 cups fat-free milk
2 cloves garlic, peeled
2 tablespoons plain fat-free Greek yogurt
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 1/4 cups (5 ounces) shredded low-fat Gruyère or old cheddar cheese
1 1/4 cups (4 ounces) grated Pecorino Romano or Parmigiano-Reggiano cheese
1 lb. uncooked whole wheat macaroni
1 teaspoon olive oil
1/2 cup breadcrumbs
Preheat oven to 375° F.
Combine squash, broth, milk and garlic in a saucepan; bring to a boil over medium-high heat. Reduce heat to medium and simmer until squash is tender when pierced with a fork, about 25 minutes. Remove from heat.
Place the hot squash mixture in a blender. Add salt, pepper and yogurt. Blend until smooth. Place mixture in a bowl; stir in all cheese except 2 tablespoons of Parmesan. Stir until combined.
Cook pasta according to package directions and drain well. Add pasta to squash mixture and stir until combined. Spread mixture evenly into a 13 x 9-inch glass baking dish coated with cooking spray.
Combine bread crumbs, oil and Parmesan. Sprinkle evenly over the hot pasta mixture.
Bake at 375° F for 25 minutes or until bubbly. Let stand to cool and enjoy!