Lifestyle Medicine at Ocean View Family Practice

12/30/2025

NUTRITION

🍓The health benefits of eating more plants is clear. We have gone over the evidence from multiple trusted, reliable sources. We want to eat more plants, less animals.

🥬We know what we need to do. The question is: HOW??
It can be hard to make dietary changes… humans are creatures of habit, and well… we like what we like. Also, cooking new foods can be intimidating. And time consuming. And it all sounds overwhelming…. Where do we even start??

🥗There are 2 FREE options I would like to tell you about!

🍠1)PLANT POWERED CHALLENGE (Jan 5-Feb 4, 2026)
-See photos below for detailed schedule
-This is a structured 4 week program offering:
-a series of evidence based webinars on how food can impact various health conditions
-online cooking demonstrations
-weekly recipes
*REGISTRATION IS FREE
*ALL EVENTS ARE RECORDED (can be watched at your convenience)

https://www.onlineregistrationcenter.com/register/222/page1.asp?m=341&c=11316

🧄2) VEGANUARY
-Veganuary is a non-profit based in the UK that encourages people around the world to try vegan food for the month of January (and beyond).
-This program will provide you with information, recipes, nutrition guides and even meal plans!
*REGISTRATION IS FREE

 https://na01.safelinks.protection.outlook.com/?url=https%3A%2F%2Fgo.veganuary.com%2Fe%2F547522%2Fshare-%2F2nt7n9j%2F2499739572%2Fh%2FrLdXT-GQKuEemcyfWyH0Evx15tge0QyqO-y8UIjJWrI&data=05%7C02%7C%7Cc2cdd9dfb35c45df7f7008de44668559%7C84df9e7fe9f640afb435aaaaaaaaaaaa%7C1%7C0%7C639023404262670780%7CUnknown%7CTWFpbGZsb3d8eyJFbXB0eU1hcGkiOnRydWUsIlYiOiIwLjAuMDAwMCIsIlAiOiJXaW4zMiIsIkFOIjoiTWFpbCIsIldUIjoyfQ%3D%3D%7C0%7C%7C%7C&sdata=59Mb2nosgwd5Sb4AXRTTUic21jbKltZKWnK1r2Spgug%3D&reserved=0

🫐If anyone is interested in expanding their cooking skills and/or learning more about adding more plants to your diet, here are a couple of great places to start! The Plant Powered Challenge is wonderful if you want a structured program that you can follow along, whereas VEGANUARY is less organized, and would be better if you are more motivated to act on your own without the organized sessions.

🍎 I participated in both of these programs last year and found them both full of great information with tasty recipes. I will be joining again this year!

🍊Does anyone want to join me? Let me know if you are signing up so we can follow along together!

12/30/2025

NUTRITION

2025 EAT-Lancet Commission on healthy, sustainable, and just food systems:

“By adopting the planetary health diet, 15 million early deaths could be prevented annually, and greenhouse gas emissions from agriculture could be cut by more than half”.

🤔Many of the people I see in my office are often confused about what a healthy diet looks like. Social media exposes us to a lot of misinformation (and conflicting information!) from various (questionable? unreliable?) sources making it almost impossible to know what we should, or shouldn’t believe.

☹️This is extremely important because UNHEALTHY DIETS ARE THE NUMBER ONE CAUSE OF NON-COMMUNICABLE DISEASES WORLDWIDE, RESPONSIBLE FOR ONE IN FIVE DEATHS GLOBALLY.

🌎-What if dozens of leading scientists, nutritionists, and public health experts from six different continents worked together to come up with the best dietary pattern for optimal human health? 🌎-What if a shift to that diet could prevent 14 million deaths worldwide every year?
🌎-What if that diet was also found to benefit the environment-by reducing our carbon footprint, freshwater and land use, and promoting biodiversity?
🌎-What if adopting that diet could also help address the inequalities in global access to healthy food and clean water?

🍎🥦🌽🥕The EAT-Lancet Commission did just that. The result is the planetary health diet (or PDH). The PDH is clear in its recommendations: a diet that is built around plants. A plant predominant diet is one where our plates are full of colorful, fruits and vegetables, whole grains, beans, chickpeas, lentils, and soy, as well as nuts and seeds, herbs and spices. There is room for modest amounts of dairy, fish and meat. Red meat, processed meat and sugar are limited due to significant health risks.

KEY TAKEAWAYS:
🍓-Minimum of 5 servings per day of fruits and vegetables
🥬-3 to 5 servings per day of legumes, tree nuts and soy foods
🥚-Intake of animal foods should not exceed 2 servings per day, with one being dairy (one cup of milk or 20 to 30 g of hard cheese), and the other one being non-dairy (75 to 100 g of fish, poultry or eggs)
🍠-Replacing animal source foods with plant based alternatives like nutrient dense vegetables, legumes or soy foods is encouraged
🍗-If meat is to be consumed, poultry should be prioritized over a red meat
🌾-Replace refined grains with whole grains (brown rice, oats, bulgur etc)
🌻-Replace saturated oils with unsaturated: olive oil, soybean oil, canola oil, sunflower oil

**See the photo below from EAT for specific recimmendations**

😳Note that there is no allowance for processed meat like bacon, sausage, ham, etc. This is because even small amounts of processed meat eaten regularly increases the risk of colorectal cancer. In addition, diets that include large amounts of red meat (or smaller amounts of processed meat) are linked to higher LDL cholesterol, inflammation, and greater risk of heart attack and stroke.

**See the infographic below showing how our North American diets compare to the PDH.
-Note that we eat FAR TOO MUCH: milk, poultry, eggs, red meat, root veg (mostly potatoes), oil and sugar.
Note that we eat FAR TOO LITTLE: vegetables, whole grains, fruit, legumes, nuts and seeds.

This is the definitive resource for a healthy and sustainable diet.

The good news is that this dietary pattern is already recognized by major organizations like Canada’s Food Guide, the World Health Organization, the Amarican Heart Asociation and the American College of Lifestyle Medicine.

🌎For more information, listen to this 40 minute podcast discussing the 2025 EAT-Lancet Commission:

https://podcasts.apple.com/ca/podcast/the-lancet-voice/id1499803146?i=1000729787674

🌎Short on time? Have a look at this 12 minute video discuss discussing the planetary health diet:

 https://youtu.be/qVaDbTZK7u0

🌎Really short on time? Watch this two minute video summarizing the need for and the benefit of a planetary health diet:
 https://youtu.be/PIc42oIU0Ik

What do you think? Can you move towards the PHD? What initial steps might be easy to take?

12/22/2025

🏆I am thrilled to share that I am now a certified Lifestyle Medicine Physician! Officially speaking, a “Diplomate of the American Board of Lifestyle Medicine”!

🏆It was a long and challenging road, completing many courses, attending conferences and countless hours of studying. This has been one of the most fulfilling educational experiences of my career. I have learned so much about how we can use lifestyle to help us thrive! Our daily habits can prevent, treat and even reverse many chronic diseases.

🏆I am excited to share what I have learned with those in my practice and our community as a whole!

🏆 Looking forward to what comes next!

12/18/2025

PHYSICAL ACTIVITY

💪We had a full house at our movement class on Saturday. It was great to see so mamy of you wanting to be able to move through your lives with more ease and comfort!

💪 Ourfabulous instructor Valerie Dolhanty led us through some gentle (yet challenging!) exercises to help us get stronger, become more mobile and improve our balance.

💪We were also inspired by Valerie’s therapy dog, who motivated us with his impressive energy! (AND was incredibly cute with his tiny little legs moving so fast😍).

💪The class was very well received with everyone signing up for the full 8 week program starting Saturday, January 24th.

💪 We will have 2 classes in the program starting in January: one at 3pm and another at 4pm. We currently only have 3 openings left for the program. If you are interested in signing up, please send an email ASAP to reserve your spot.

Email: LMinCB@icloud.com

💪Looking forward to our program in January!

12/15/2025

STRESS MANAGEMENT

😌Another inspiring turnout for our Monthly Mindful Meditation (MMM) last Tuesday - 24 people showed up to practice together!

😌Due to the significant  feedback I had received after our November session, with many people stating “I’m not doing it right” or “ my mind won’t stop wandering”, I attempted to adress these misconceptions.

😌We talked about the fact that being mindful is NOT ABOUT NOT THINKING. Nor is it about feeling peaceful or relaxed (although this may be one of the outcomes of allowing ourselves to sit without distraction for a period of time, it is not the primary intention). The actual practice of mindfulness is paying attention, on purpose, to the present moment without judgment. So if your mind is racing, you simply notice that your mind is racing. No judgement. You are not trying to control your mind or trying not to have any thoughts. Mindfulness is about noticing where your mind is, and once you’ve noticed that it is no longer on your breath (or whatever you’ve chosen as your focus of attention), bringing it back. The very act of noticing IS being mindful! So one can argue that within a sitting, the more often your mind wanders, and the more often you bring it back, the better that practice was. Does this make sense?

😌We also had a brief discussion about gratitude. Gratitude is one of the simplest and most powerful ways to shift our mindset and bring more ease into our daily lives. Practicing gratitude means intentionally noticing the good things in our lives, no matter how big or small. It is not about pretending everything is perfect, but rather bringing our awareness to the positive moments, which can otherwise be easily overlooked. When we bring our attention to the good things in our lives, they become a bigger part of our lived experience.

😌From an evidence based perspective, research shows that gratitude practices can:
-increase positive emotions
-reduce stress, anxiety and depression
-improve sleep
-strength relationships
-increase resilience

😌 Next month we will continue to practice sitting and learn about Loving Kindness meditation.

😌Our monthly sessions will continue to take place on the second Tuesday of every month. Dates for the next 5 months are as follows:
-January 6
-February 10
-March 10
-April 7
-May 12

😌 If you have been coming to our sessions, I would love to hear any feedback you may have. Are you practicing at home? Have you noticed any benefit from your practice? Any challenges?
If you don’t feel comfortable responding to this post, please feel free to get in touch via email at: LMinCB@icloud.com

12/08/2025

PHYSICAL ACTIVITY

😊 Physical activity is well known to provide multiple health benefits, like decreased risk of cardiovascular disease, diabetes, and several types of cancer.

😊 Being active can also:
-increase energy and reduce fatigue 
-improve sleep
-improve mental health
-reduce pain
-decrease risk of falls and decrease risk of injury due to falls
-help with maintaining a healthy weight 

😊 To help facilitate movement, we are offering a FREE 8 week movement program starting January 24. We have an INTRODUCTORY CLASS THIS SATURDAY, DECEMBER 13th, 3-4pm. Come try a class and see if you think you would enjoy a weekly session to help you start moving through life with more ease and confidence!

😊 Classes will start with a short talk, providing information about health and fitness (Dr. Irina Ghenea), followed by a movement instruction with Valerie Dolhanty (certified yoga instructor) and ending with a cooldown and Q&A period.

😊 The beginner “Freedom to Move” class was designed (with the help of physiotherapist Guy Reid ) for those of you who:
-are older, new to exercise, or have limited mobility
-need exercises that are done seated, or using a chair for support
- want to improve your mobility, strength, and balance in a safe and supportive environment
-want to start moving your bodies without getting on the floor or lifting heavy weights 

😊Have a look at the poster below for more information.
😊Registration is required as space is limited.
😊Post questions in comments below, or email: lmincb@icloud.com

12/03/2025

NUTRITION

Ultra processed foods have been linked to everything from diabetes, heart disease and mental health problems, to arthritis, cancer and dementia.

This post is a great reminder that these “foods” are not really food at all, and we would do best to avoid them as much as possible.

A dietary pattern that focuses on Whole Foods - fruits, vegetables, whole grains, legumes, nuts and seeds is ideal for human and planetary health.

Can you switch one ultra processed food in your diet with a whole food?

For more information about what exactly an ultra processed food is, check out the link below

https://oceanviewfamilypractice.ca/resources/notes-from-your-doctor/

12/01/2025

PHYSICAL ACTIVITY

💪Did you know that going from doing NO exercise to doing SOME exercise provides the greatest health benefits? We don’t have to run marathons to reap the benefits of physical activity!

💪Most of us know that being more active can help with weight control, decrease blood pressure and even lower blood sugar. BUT did you also know that moving more every day has been shown to improve sleep, decrease anxiety & depression, improve focus & memory, and much more?

💪Join us on Saturday, December 6th at 9am for a group walk! We will have a brief talk about a health topic, followed by a walk around the track. Everyone can go at their own pace!

💪Looking forward to seeing you there!

12/01/2025

STRESS MANAGEMENT

Looking for ways to cope with stress? Interested in learning to calm your mind? Come join us for our Monthly Mindful Meditation (MMM) session coming up next Tuesday, December 9th at 6pm in the NorthnSude Hospital. Beginners welcome!

REGISTRATION IS REQUIRED AS SPACE IS LIMITED.
Please register via email @ LMinCB@icloud.com
OR by phone at 902-794-7250

11/13/2025

STRESS MANAGEMENT

We had a fabulous turnout for our first monthly mindful meditation session on Tuesday. With 34 people in attendance- we only had two empty seats!

We learned about what I call “ARRIVING”and different areas of focus when concentrating on our breath. We also had a couple of short meditations to practice.

I have already received great feedback from some and would love to hear from the rest of you. Did you find the session useful? Are you interested in more practice?

More importantly, please let me know HOW MANY PEOPLE WERE IN THE SHOWER WITH YOU THIS MORNING?
(Don’t judge me, but at one point, I found myself in there with four other people!😳🙄 😂)

To ensure we finished on time, I forgot to mention HOMEWORK! It would be very beneficial to get into the habit of sitting on a regular basis- even one or two minutes per day can make a difference. First thing in the morning is a great way to set your intentions for the day, but anytime when you can sit consistently is a good time. Can you set a time every day when you can take one or two minutes to sit with your breath?

In upcoming sessions, we will practice sitting for longer periods, get ideas for what to do with physical discomfort while we sit and learn how to sit while focusing on sensations instead of our breath.

Our monthly sessions will take place on the second Tuesday of every month moving forward. Dates for the next 6 months are as follows:

-December 9
-January 6
-February 10
-March 10
-April 7
-May 12

Looking forward to your feedback and hearing how the practice may be affecting you. If you don’t feel comfortable responding to this post, please feel free to get in touch via email at: LMincb@icloud.com

10/28/2025

MENOPAUSE & LIFESTYLE

🤔Wondering if there’s anything you can do to minimize menopausal symptoms?

😀While there certainly are medications that can help, it is worthwhile to know that lifestyle changes can make a difference.

💪The best thing about improving lifestyle habits for menopause, is that the same habits will also decrease our risk for many chronic diseases!

📖 Have a look at the article below. If you are a part of my practice and have any questions about how to implement some of these changes, come in so we can chat- I’d live to help!

What's the best diet for hot flashes? What research suggests are the best and worst foods, plus more lifestyle strategies for easing menopause symptoms.

10/25/2025

PHYSICAL ACTIVITY

Come join our Walk With A Doc group! First Saturday of every month at 9 AM at the Carmen Young track beside the Emera center (or inside if the weather doesn’t cooperate)!

Hope to see you for our hext walk ok Saturday, November 1st!

https://www.facebook.com/share/p/179skgQcU8/?mibextid=wwXIfr

Walking is one of the most underrated yet profoundly impactful things you can do for your health. Love this post by 🚶🏼

Here’s what happens when you make walking a daily habit: Your cardiovascular system gets stronger, blood pressure drops, and circulation improves. Blood sugar stabilizes, especially after meals.

It also works wonders for your brain and mood. Walking lowers cortisol, boosts dopamine and endorphins, sharpens focus, sparks creativity, and even helps prevent cognitive decline.

And when you take your walk outside, the benefits multiply—lower stress, better sleep, and a deeper sense of connection to nature.

Aim for 30 minutes a day and mix it up - brisk walks for your heart, post-meal walks for blood sugar, or nature walks for stress relief. Which one will you do today?