Home       Send to a friend       Français
Recipes and news on nutrition to discover each month in Focus on Healthy weight
Get valuable information on nutrition, physical activity and healthy lifestyle habits!
Read the Nutrition Info
Calculate your healthy weight and assess your lifestyle habits.
Calculate my healthy weight

Read the most frequently asked questions to dietitians and physical activity experts, and most importantly, their answers which can help you achieve and maintain a healthy weight.


IMPORTANT - please read Waiver of responsability


image
image

Learn more about the experts

Specific medical condition

29 questions
Pages 1   2   3
Q: I am 54 years old and obese, I would like suggestions for some exercises. I have arthritis in both my knees which makes it difficult to bend my knees. I am also unable to get down on the floor or an exercise ball. I am able to do some walking but not for long periods or very fast. I would like to know some exercises I could do with my limitations. - debbieb
A: Hello,
There are still a lot of interesting options for someone with an overweight problem and with arthritis. To get started, depending on what you enjoy, I would recommend trying the stationary bike or if you enjoy the water, you could either swim or run in the water. If neither of these seem interesting to you, you could also try to work on an elliptical machine for cardio.

There are also some DVDs available on the market. Look for low impact workouts like the Hi-Lo Cardio Dance specifically created for people with arthritis.

On the Arthritis Society website, there is a good list of muscle toning and stretch exercises. It’s a good way to start moving. As for walking, if you can only do it for short periods, you can start with that and do it several times per day. For instance, you could start by doing 3 X 5-minute spreads in one day, then slowly progress to 4 times and to 6 minutes instead of 5, then, 7 minutes and really, if you give yourself a couple of weeks of walking almost everyday, you will see that after a few weeks, it will become way easier and your joints will actually feel much better. Not moving definitely makes the joints more stiff and painful.
Good luck,

Nathalie Lambert


Q: Why is it that every thing for what a person should weigh is always determined on how much exercise that you get? I am a disabiled female that has a problem with exercising because I have a bad left leg and arm (Post-polio syndrome so I use crutches). I can not find any help any wheres on what I can do to help me loose weight. Disabled people would like to look good also. - AnKsMemere
A: I can help by giving you some advice on achieving your healthy weight and I suggest that you get help from a physiotherapist who can give you some exercises to help strengthen your body.

When talking about weight, the perfect place to start is to assess your healthy weight. A very easy way to do that is to visit "My Healthy Weight Assessment." You can answer the questions about "Assessing My Healthy Weight" and then do the same for "Assessing My Eating Habits." The practical feedback that you will get will help you decide on what steps you can take to ensure you are making all the right food choices. You can make your own personal plan for healthy eating and this will help you feel good that you are making positive changes for your health.

When planning your meals and snacks, be sure to include protein each time you eat. Protein gives us the fullness factor and will help you feel satisfied longer. Protein is in fish, poultry, legumes, nuts and milk products. Legumes are a good thing to incorporate into your meals and snacks if you haven’t already. You can buy hummus, which is mainly chick peas and this makes a great mini meal on half a whole grain bagel. Cheese is also a handy way to get protein, as well as calcium.

You may decide that you would prefer six small meals a day. The main thing is to avoid getting hungry because that’s when we can be tempted by pastries, candies or foods that give us calories but not much nutritional benefit.

Good for you for making changes, and having a few good friends to encourage you along the way will also help.

Lois Ferguson


Q: I have had to curtail my exercises greatly because I have torn meniscus in both knees so therefore can not do any long walks, stairs, bending etc. Since this I have put on weight, and have also cut back on my eating so do you have any suggestions on what I could do. - shirley
A: First of all, let me say that I can totally relate, since I have also been operated on in the past two years for the meniscus in both my knees. One of them healed very well, but the other is still a challenge. There are a lot of things you could try (depending on the location of the torn meniscus, it should be without pain and not damage your knee further). You need to try and see what hurts and what doesn't. Biking on a stationary bike works very well, as does swimming. You need to maintain a good level of strength in your quads and leg muscles to help support your joints. To do so, you can do isometric exercises (without movement). For example, you can take a squatting position, maintain it for 30-60 seconds, then rest. You don't actually do the up and down movement that would hurt your knee, but you do the contraction that keeps your muscle working (you can add on weight to make it more efficient). I suggest you get a physio or sports therapist to design a strength program especially for your challenges. I also have found that the elliptical cardio machine works very well for me (it really depends on how severe the meniscus injury is, and if you are before or after an arthroscopy.)
Good luck!

Nathalie Lambert


Q: I currently take up to 160 mg of morphine every twelve hours, could this prevent me from losing weight? - Janie
A: You will need to talk to your physician about your particular situation to understand if morphine is preventing you from losing weight. The advice that I can give you is about how you can ensure that you are eating the right amounts and types of food to keep you healthy. The best way to get started is to click on "My Healthy Weight Assessment." You will be asked questions about your eating habits and be given excellent feedback on how you can make changes to improve your eating patterns and the food choices you make every day. Also, have a look at "Calculating My Healthy Weight" to get feedback on whether your actual weight is within your healthy weight range.

It is good to have three meals and two snacks each day because this will help prevent you from ever getting too hungry. Be sure that your snacks as well as your meals contain protein because this can help prevent cravings and the desire to eat more than you need. Examples of snacks that contain protein are whole wheat crackers and cheese, peanut butter and an apple, a banana and chocolate milk or yogurt with fresh fruit.

Depending on your situation, try to keep moving and being physically active. Exercise is an important component to being healthy.

Lois Ferguson


Q: I am a diabetic and I take oral medication. When I exercise, my blood sugar gets very low and I am very hungry so I end up eating a lot. How can I manage both exercise, diet and medication?Thanks - Ralph Paltoo
A: Please ask your physician to refer you to a dietitian or a diabetes educator. He or she will help you develop a personal daily plan for meals and snacks that will take into account your daily activities, your exercise plan and your medication. In the meantime, try to avoid ever getting too hungry. Plan your meals and snacks every day and take snacks with you so you will never be tempted to grab something quickly that is not a healthy choice. When you’re grocery shopping get ingredients for healthy snacks and take snacks with you to work or wherever you’re going. Choose snacks that are whole grain and have protein because these have a greater satiety value and will stick with you longer. For example, cheese and whole grain crackers, or hummus and half a multigrain bagel. Choosing complex carbohydrates that take longer to digest will help you regulate your blood sugar and help avoid spikes in your blood sugar. Make sure your meals include some complex carbohydrates such as oatmeal or whole wheat toast as part of your breakfast.

You will find excellent resource material at diabetes.ca which is the website for the Canadian Diabetes Association. If you click on "About Diabetes" and then on "Nutrition," you’ll see information on meal planning, a guide to food portions, carbohydrate counting and also a healthy lifestyle resource.

Lois Ferguson


Q: I am a 50 yr old woman, at least 30 lbs overweight. I have arthritis quite severe in my left knee and problems beginning with my right knee. I know losing weight is a must for my knee(s). My job requires me to sit and stand for long periods of time, and because of this, my knee is often too painful for me to do any kind of walking to help me lose weight. What can I do? - Rikki
A: Hi there,
I completely relate with what you are saying because I am 45 and have severe osteoarthritis in both my knees. Finding proper and fun activities to stay fit has been a challenge. If I gain a little bit of weight, I feel that it does create extra pressure on my knees. It is really hard for people like us to stay fit because we are caught in a catch 22 situation. When we move we have pain, therefore we move less and less. The less we move, the more our muscles weaken, and then when we do move, we are so stiff and weak that we have more pain. You need to end this cycle. There are solutions; I'll tell you what works for me. First, if you haven't done so, get the proper medication and follow-up plan. Very often, the pain and stiffness go away once we are warmed-up, so give walking a try for 10 minutes. If it is still painful then it is not for you, but if after 10-15 minutes it becomes much easier, then you can slowly integrate it in your daily routine. If not, you can certainly try the stationary bike, swimming exercises, yoga, and I produced a dance DVD that came out last September for people like us. It is called "Hi-Lo Cardio Dance," and it is a safe, easy for the joints, dance workout. You may find it really helpful. You really need to get muscle strength back to help lessen the pain. You can also get a specialized trainer to create a routine specifically for you. Good luck!
Nathalie Lambert


Q: I am 58, stand 5 foot 4, and weigh 116 pounds. My health care practitioner is concerned because I have been losing bone mass over the past 4 years. I take regular twice-daily calcium supplements with Vit D, eat a fairly well balanced diet, and am moderately active--still I keep losing bone mass. My practitioner now wants me to gain weight, but I already eat like a horse. Any tips? - rallen
A: For someone your age, you need 7 servings of Vegetables & Fruit, 6 servings of Grain Products, 3 servings of Milk & Alternatives and 2 servings of Meat & Alternatives. To find out what a serving is and to get ideas on different foods you can enjoy in each food group, check out www.myfoodguide.ca. While the supplements with vitamin D are great, make sure you get your 3 servings of Milk & Alternatives because they contain a whole team of bone building nutrients and not just calcium and vitamin D.

As for gaining weight, be sure to have three meals a day, as well as power-packed snacks between meals and in the evening. Pick foods that are nutritious and concentrated in energy.
- Examples of healthy snacks: fruit and cheese cubes, nuts and dried fruit, peanut butter and banana, chocolate milk and a small homemade muffin.
- Add nuts: in yogurt, breakfast cereals, green salads, homemade muffins and stir fries (e.g. chicken, vegetables and cashews).
- Add grated cheese: vegetable soup, green salads, muffins, sandwiches, pasta and vegetables.

Building bone mass and gaining weight is not just about food but also doing weight-bearing activities where our feet and legs carry our weight. As for being active, activities like walking, jogging, aerobics, dancing, stair climbing and skating are all examples of weight-bearing exercise. Resistance activities are also helpful. Things like using free weights, weight-training machines or exercise bands are examples of resistance exercise.

- Zannat Reza


Q: my bmi is 29.4 n i m a 37 yrs old diabetic lady i m obese particularly around my waist n belly what should i do to reduce my bmi within normal range? - shahina
A: Healthy eating and regular physical activity are essential to reaching and maintaining a healthy weight. This is especially important for individuals with diabetes, as choosing the right foods and exercising regularly also helps with blood sugar control.

As a first step, take the "My Healthy Weight Assessment" on the website. Next, I would encourage you to talk to your doctor or other health care professionals involved in your care before making any changes in diet or activity. This is very important to ensure that any steps you take are both safe and appropriate for you.

You should always follow a well balanced diet that includes each of the four food groups; however, as a diabetic you also need to be conscious of how different foods affect your blood sugar. If you haven't already met with a dietitian to review these principles, please speak to your doctor about seeing one, preferably through a diabetes education center. A Registered Dietitian can help you establish a plan that will regulate your blood sugars and promote healthy gradual weight loss. You should avoid trying any type of diet that eliminates food groups or causes rapid weight loss, as this can have dangerous side effects on your blood sugars and health.

Another component to achieving a healthy weight is physical activity. Canada's Guide to Physical Activity recommends that adults accumulate 30 to 60 minutes of moderately intense physical activity a day. This can be broken up into smaller sessions to make it easier to fit it in.

Nicole Springle, RD


Q: i m 27 yrs old girl with IBS problem from last 2 yrs.Actually i came to this country 2 yrs back & then i got H-Pylori infection following with bloody diarrhea after that doctors told me its IBS. Now I m just 93 lbs i lost 20 lbs in last 2 yrs. I cant digest the food properly. Everyday after having my meel i have to rush to washroom for poo. & i get powdry stool.Can you plz suggest me something in diet or medicines or natural remedies..etc. which can really help me. - sheetu
A: This is a very serious problem and will likely need more personalized recommendations than I can provide. The food triggers and symptoms of IBS can often differ for each individual and sitting down with a registered dietitian would allow you to explore what foods may be causing problems and help to develop solutions. You can visit www.dietitians.ca and look under "Find a nutrition professional" to locate a dietitian in your area. In the meantime, try to keep a detailed journal where you can record the foods that you eat and your symptoms; this may help to identify certain foods that are causing problems. Some foods that IBS sufferers seem to have issues with include fatty foods, gas-producing foods (beans, cruciferous vegetables), wheat, red meats, eggs, alcohol, caffeine, artificial sweeteners, lactose and fibre. So you may want to pay close attention to your symptoms when having these foods. However, before removing any foods or food groups from your diet, it is important that you meet with a registered dietitian to prevent developing vitamin or mineral deficiencies. Another possibility that may be helpful are probiotics, which can be found in many yogurts and fermented milk products like Kefir. These have been shown in research to help with digestion and diarrhea; however, a dietitian would again be your best source to determine if this is appropriate in your case. Please make sure you seek help with this issue right away. The longer you wait, the greater your chances of experiencing nutrient deficiencies and other health problems.-Nicole Springle


Q: i have Ostero arthiritis in my feet i had surgrey 4 years ago on my left foot i had heel spurs and i needed surgrey i know i,m over weight and i want to lose weight and i need to kknow what kind of exercise is good for me to lose weight and not be to hard on my foot i,m 5"3 222 lbs i want to lost at least 100 lbs can you help me thank you joanne laplante - joanne2561
A: I suggest that you click on "My Healthy Weight Assessment" so you can have a fresh start with a personal plan for good health. You can have your eating habits assessed and this will give you the start you need to make a goal for a better eating pattern. You can also have your activity level assessed and this information will give you advice and ideas on how you can be more active. Do you enjoy swimming? If you do, that’s great and if you don't, how about trying some swimming lessons? Know that you will be doing your body good because losing weight should help with your osteoarthritis. Be good to yourself; make realistic goals that you know you can achieve. Be sure that you're getting enough calcium in your diet. A good way to do that is to enjoy a glass of milk with lunch or dinner, and try yogurt with fruit for dessert. Cheese and whole grain crackers are perfect for a snack.
Lois Ferguson


Pages 1   2   3
 
This site is brought to you by the Registered Dietitians at Dairy Farmers of Canada with a reminder that physical activity and healthy eating habits that include milk products is the perfect combination for staying in shape.
Material to order Useful links Legal Contact Us
Please note that all the content related to www.yourhealthyweight.ca is not intended to replace the therapeutic advice of your physician, dietitian, certified fitness consultant or other health professional.
Experts who give you advice through www.yourhealthyweight.ca answer only questions relating to eating habits, physical activity and healthy weight management.
Any other subject is outside the expertise of www.yourhealthyweight.ca.
100% Canadian Milk