november 2019 - saskatoon community clinic · 2019-10-28 · november 2019 sun mon tue wed thu fri...

What’s Happening at Westside

Services offered here at Westside

Services by Doctors, Nurse Practitioner, Nurse, Physical Therapist, Occupational Therapist, Aboriginal Outreach Workers and Aboriginal Counsellors. Pharmacy locat-ed on site at Westside. Group Programs to help you live a healthier and less stressful life. Lab tests, like pregnancy tests and testing for HIV, and STIs. Help with contacting other agencies. Referrals to specialists and other health care providers. Visiting specialists from Infectious Diseases, Psychiatry, Obstetrics and Gynecology. We have X-ray services at our downtown clinic, Saskatoon Community Clinic 455 2nd Avenue North.

Monday 9-12 1– 8:30

Tuesday 9-12 1-8:30

Wednesday 9-12 1:30-8:30

Thursday 9-12 1-8:30

Friday 9-12 1-8:30

Saturday 9:15-12 1-4:30

Sunday 9:15-12 1-4:30

CLOSED STATUTORY HOLIDAYS

SWITCH Resumes

Monday 5:30—8 pm (September 9)

Wednesday 5:30—8 pm (September 4)

Saturday 12:30—3 pm (September 7)

1528 20th Street West Saskatoon, SK S7M 0Z6 Phone 306-664-4310 FAX 306-934-2506 SWITCH Phone: 306-956-2518

November 2019

West Dental 306-384-6363

Pathways to Wellness

Has Moved to White Buffalo

Youth Lodge

Call 306 370-1293 For more information

Westside Clinic and Pharmacy

Will be CLOSED On Monday, November 11

For Remembrance Day

One-Pot Chicken and Rice (recipe on page 3)

Community Clinic Westside Pharmacy

New Hours Monday—Friday

9:30 am to 12:15 pm 1:00 to 5:30pm

Saturday & Sunday 11:00—4:00 pm

CLOSED

STATUTORY

HOLIDAYS

Westside Clinic Now has

Physical Therapy Services available on some evenings and

weekends.

“Our hopes are high. Our faith in the people is great. Our courage is strong. And our dreams for this beautiful country will never die." —Pierre Trudeau

https://www.thoughtco.com/prime-minister-pierre-trudeau-511247

November 2019

Sun Mon Tue Wed Thu Fri Sat

1 Westside Clinic Extended Hours 5-9

2 Westside Clinic Extended Hours 9-5 SWITCH

12:30—3 pm

Community Kitchen with Mackenzie


4 Fitness, Food & Fun 10 am -12 noon SWITCH 5:30 - 8 PM Body Movement Exercis-es SWITCH Kids –Body Movement for Kids Westside Clinic Extended Hours 5-9

5 Fitness, Food & Fun 10 am -12 noon Baby Immunization Clinic 1- 4 PM Westside Clinic Extended Hours 5-9

6 SWITCH 5:30 - 8 PM Healing with an Attitude of Gratitude with Dr. Jackie SWITCH Kids- playdoh/Remembrance Day Activity Westside Clinic Extended Hours 5-9

7 Fitness, Food & Fun 10 am -12 noon Westside Clinic Extended Hours 5-9



NO SWITCH

CLOSED


11 Clinic Closed Remembrance Day

Lest We Forget


13 SWITCH 5:30 - 8 PM Family Legal Assistance Clinic: Child Support SWITCH Kids- Science with Zoe Westside Clinic Extended Hours 5-9




NO SWITCH

CLOSED


18 Fitness, Food & Fun 10 am -12 noon SWITCH 5:30 - 8 PM CMHA with Reanna SWITCH Kids – Food and Nutrition Skills Westside Clinic Extended Hours 5-9


20 SWITCH 5:30 - 8 PM Family Legal Assistance Clinic: division of Family Property SWITCH Kids – Painting Westside Clinic Extended Hours 5-9




12:30—3 pm

Stress Management

and Coping Skills

with Tara


25 Fitness, Food & Fun 10 am -12 noon SWITCH 5:30 - 8 PM Food Security and Nutri-tion with Erin SWITCH Kids-with Tara Westside Clinic Extended Hours 5-9


27 SWITCH 5:30 - 8 PM Financial Literacy with Affin-ity Credit Union: Basic Banking SWITCH Kids – Science with Zoe Westside Clinic Extended Hours 5-9




12:30—3 pm

Self-Care With Dana

Ingredients:

1 (about 3lbs/1.5kg) Chicken, cut into 6 pieces 1/2 tsp (2 mL) Salt and Pepper each 1 Tbsp (15 mL) Sesame oil 10 cloves Garlic minced 3 Tbsp (45 mL) Fresh ginger minced Jasmine rice, rinsed 2 cups (500 mL) Chicken broth, reduced sodium 3 cups (750 mL) Frozen, mixed vegetables 1 1/2 cups (375 mL) Green onion, thinly sliced 2

Nutrition Information per serving:

Preparation Time: 15 minutes

Cooking Time: 35 minutes

Serves 6

One Pot Chicken and Rice

Directions: 1. Sprinkle chicken with salt and pepper

all over 2. In large deep shallow saucepan, heat

sesame and canola oils over medium high heat. Brown chicken pieces even-ly on all sides. Remove to plate.

3. Reduce heat to medium low. Cook gar-

lic and ginger for 3 minutes or until sof-tened. Stir in rice and toast until fra-grant. Add chicken broth and stir to combine. Bring to a boil.

4. Add chicken pieces and any juices into

saucepan; reduce heat, cover and cook for 15 minutes

5, Uncover and gently stir in vegetables. Cover and cook for another 15 minutes or until chicken is no longer pink inside. 6. Uncover and remove chicken, stir green onions into rice and serve with chicken

Calories 521 kcal

Fat 13 g

Protein 35 g

Carbohydrate 60 g

Fiber 4 g

Iron 3 mg

Calcium 78 mg

Sodium 300 mg

Easy Home Cooking Contest Recipe Winner 2018 For Diana, in Weyburn, Saskatchewan, simplicity and ease of feeding her family is important. Add your favourite frozen vegetables in with the rice to change it up. While the dish cooks away be sure to have play time or catch up on homework with the kids. This dish freezes well or makes for great leftovers the next day.

This content from www.unlockfood.ca is Copyright © Dietitians of Canada 2018, unless otherwise indicated. The content is not meant to replace advice from your medical doctor or counselling from a Registered Dietitian. It is intended for educational purposes only. Updated: 2018-02-15

Across

1. Start of a hypothesis

5. Like some adapters

9. Plays the ponies

13. Chief navigator on the En-terprise

14. Get really high

15. NFL Hall of Famer Matson

16. "I smell __!"

17. Colombian metropolis

18. __ Dame

19. Yew

22. Be relevant to

25. "I wish!"

26. You

30. Farsi speaker

31. Like a loud crowd

32. Weaken

35. Columbia, e.g.: Abbr.

36. Mandates

37. Customary practice

38. Big size

39. __ Blue detergent

40. Gulf state

41. U

43. Reception aid

46. Inner city area

47. Ewe

51. "Stop, sailor!"

52. Novelist Waugh

53. DEA agent

57. They make a mint

58. Prego rival

59. Handle user

60. ExxonMobil subsidiary

61. Eve's grandson

62. Knife handle

DOWN

1. "This __ stickup"

2. Jet set garb

3. Patty Hearst's abductors: Abbr.

4. In the lead

5. Get higher

6. Persuade gently

7. St. Petersburg, Florida, museum honoree

8. Rattle site

9. Cool, in a way

10. John who toured with Joel

11. Alpine region of Austria and Italy

12. Run-down

15. __ the road

20. Burt's ex

21. Singer Loeb et al.

22. Relatively unknown song, usually

23. Uncanny

24. Words after take, make or break

27. Primer, say

28. Obliterate

29. Helicopter assembly

32. Wachovia Center player

33. Pong maker

34. Trattoria topping

36. In a suitable manner

37. Cut down

39. Does a double take, e.g.

40. Big name in non stick cookware

41. Isn't straight with

42. Early calculator

43. "The Man Without __": 1993 film

44. Polar crew

45. Brings up

48. It may be a Token

49. Pizazz

50. "Let __, Lover! '50s hit

54. Lawyers' org.

55. Ring boss

56. CPU attach- ment

www. saskatooncommunityclinic.ca

Sleep problems are common, but much can be done to improve the quantity & quality of our night’s sleep. Many people find that their physical and mental well-being improves when their sleep improves. The cure for daytime fatigue and sleep difficulties can often be found in our daily routines. Our sleep schedule, bedtime habits and day-to-day lifestyle choices can make an enormous difference to the quality of our nightly rest. We can increase the behaviours that improve sleep while reducing the behaviours that interfere with sleep. The strategies described here can improve your night’s sleep:

1. Support your body’s natural circadian rhythm or internal

clock: • Try to go to sleep and get up at the same time every day. • Avoid sleeping in – even on weekends or nights you’ve

stayed up late. If you need to make up for a late night, opt for a daytime nap rather than sleeping in.

• Be smart about napping as this can make things worse. If sleeping well is a problem, consider eliminating naps altogether or limiting them to 30 minutes or less in the early afternoon.

• Fight after supper drowsiness. Get up off the couch and do something mildly stimulating (wash dishes, prepare for tomorrow, make a phone call).

2. Keep your melatonin (sleep promoting) hormones and

sleep-wake cycle on track. During the day: • Expose yourself to bright sunlight in the morning and/or

spend more time outside during the day. • Let as much natural light into your home or workspace

as possible during the day. • If necessary, use a light therapy box to simulate sunshine

during the short winter days. During the night: • Avoid bright screens within 2 hours of bedtime,

especially the blue light emitted by electronics (phone, tablet, computer or TV). If necessary, you can minimize the impact by using devices with smaller screens, turning the brightness down or using light-altering software that adjusts the colour of your display.

• Say no to late night television. Not only does the light suppress melatonin, but many programs are stimulating rather than relaxing.

• Be smart about nighttime reading. Not all e-readers are created equal. Devices that are backlit are more disruptive than those that are illuminated from the front. Other smart options include e-ink readers that don’t have their own light source and of course, good old-fashioned books.

• Be sure the bedroom is dark, the darker the better. Use heavy curtains or shades to block light from the windows or try a sleep mask to cover your eyes.

• Keep the lights down if you get up at night. Install a dim nightlight or use a small flashlight, rather than turning on the lights.

3. Get regular exercise. Research shows that people who

exercise regularly (30 – 60 minutes, three times a week) have deeper sleep. Even so, light exercise such as walking for just 10 minutes a day will improve sleep quality. Moderate to vigorous workouts give you a boost of energy, so it’s best not to exercise within three hours of bedtime. Low impact exercises, however, such as yoga or gentle stretching can help promote sleep.

4. Be smart about what you eat, drink and inhale: • Cut down on caffeine intake or eliminate it after lunch.

This is especially true for older adults. Sources of caffeine include coffee, tea, soft drinks and chocolate. Some medications for colds, allergies, pain relief and appetite suppression also contain caffeine.

• Avoid alcohol before bed. It may help you relax and fall asleep, but it will make it harder for you to stay asleep. Your sleep will be disturbed, more shallow, and snoring and sleep apnea may get worse.

• Avoid going to bed too hungry or too full. Heavy, rich foods within two hours of bedtime are difficult to digest. Spicy or acidic foods may cause heartburn or acid reflux.

• If you are hungry a light, healthy snack before bed may help promote sleep. Choose between two food groups from the Canada Food Guide or pick foods missing from the day’s previous meals (e.g. small bowl of whole-grain low-sugar cereal or granola with milk, banana and yogurt, peanut butter toast, cheese and crackers, veggies and hummus).

• Drinking too many fluids in the evening may result in frequent trips to the bathroom. Caffeinated beverages also act as diuretics, only making things worse.

• Nicotine is a stimulant and makes it harder to fall asleep. If possible, avoid smoking before going to bed or during the night.

HEALTH AND WELLNESS NEWSSaskatoon Community Clinic

zz z zzz

zzzzGetting a Good Night’s Sleep (Part 1) (adapted from http://www.helpguide.org, www.sleepfoundation.org, http://www.bettersleep.ca, www.css-scs.ca and www.heretohelp.bc.ca) by Dorothy Griffith RN, Certified Respiratory Educator

5. Wind down and clear your head: • Relax one hour before bed. Some bedtime rituals include

reading a book or magazine by a soft light, taking a bath or shower, listening to calming music, doing some easy stretches, winding down with a favorite hobby, listening to audio books or making simple preparations for the next day. Be sure to dim the lights in the house leading up to bed.

• Save important discussions for the following day. • Some people lie awake in bed and cannot switch off their

thoughts. If this is a problem, set aside some “worry time” during the evening. Use this time to think about your concerns or events of the day, then make plans or identify possible solutions. After this, let these thoughts go until the next day. You can pick them up again tomorrow.

Here are some relaxation techniques: • Deep breathing. Close your eyes and take deep, slow

breaths, making each breath deeper than the last. • Progressive muscle relaxation. Starting with your toes,

tense all the muscles tightly as you can, then completely relax. Work your way up from your feet to the top of your head.

• Visualize. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

6. Improve your sleep environment: • Keep noise down. If you can’t avoid or eliminate noise,

try masking it with a fan, recordings of soothing sounds or white noise. Use ear plugs, a sound machine or generate your own white noise by setting your radio between stations.

• Keep your room cool. Temperatures of 16 - 18 degrees C with adequate ventilation is ideal.

• Make sure your bed is comfortable. It is difficult to sleep on a bed or with a pillow that is too small, too soft, too hard or too old. Bedding should be comfortable.

• Dress for the part. Wear loose fitting nightwear made from natural fabric such as cotton, wool or silk.

• Avoid distractions in the bedroom. This may mean removing the television, computer, radio and phone. If there is a clock, it should be covered or turned backwards to avoid clock-watching.

• Avoid using the bedroom as a living room as the brain will no longer link the bed with sleep. The bedroom should be used for sleeping and intimacy only. That way, when you go to bed, your body gets a powerful cue, it’s time to either sleep or for romance.

• Reserve your bed for yourself and your partner. Children & pets can disturb your sleep.

7. Stay calm if sleep eludes you: • Get up if you don’t fall asleep within 30 minutes. Leave

your bedroom and do something relaxing like listening to soft

music, taking a bath, drinking a warm caffeine-free beverage, having a light snack, meditating or reading a book. Keep the lights dim. Do not watch TV, use a computer or other electronic device or do household chores. Go back to bed once you feel very drowsy. Be consistent with this strategy regardless of your initial experience. Studies show it is very effective in reversing sleep problems.

• Challenge the belief you can’t function without a perfect night’s sleep. When you can’t sleep, it’s normal to check the clock and worry about getting through the upcoming day. This increases anxiety and makes it even harder to fall back to sleep. Reassure yourself relaxation and rest are good, it still helps rejuvenate your body. Make relaxation your goal, not sleep. Remind yourself that you can likely do your daily activities even when you feel tired. Do not label yourself an insomniac.

• Postpone worrying and brainstorming. If you wake and feel anxious about a thought or if a great idea comes to you, make a brief note of it on paper and postpone thinking about it until tomorrow when you are refreshed. It will wait for you.

• Be realistic about your sleep needs. Most adults need between seven and nine hours of sleep daily. This includes time spent napping and time spent dozing in front of the TV. Younger people require more sleep. If you are a poor sleeper, it is very important not too spend too much time in bed. If you spend more than eight hours in bed, you are telling your body it’s OK to drift in and out of sleep all night. Going to bed later at night may be the single best thing to help reduce your wake time during the night.

If you develop a consistent and peaceful bedtime routine,

your brain receives a powerful signal that it’s time to wind down and let go of the day’s stresses. Remind yourself it takes time to change sleep behaviours and see positive results. A sleep skills diary is available at www.heretohelp.bc.ca to track your progress. Sometimes, sleep problems can be a sign of a sleep disorder, mental health issue or a substance use problem. Health problems like asthma or chronic pain can also affect the way you sleep. Quality of sleep often improves once these problems have been identified and managed. Some medications may also cause sleep problems.

Ordinarily, professionals recommend that you try these

sleep strategies before taking over-the-counter or prescription sleeping pills. If you continue to experience difficulties with your sleeping patterns, talk to your doctor/nurse practitioner, pharmacist, respiratory educator or mental health professional. For further information, call the Saskatoon Community Clinic at 306-652-0300. Please watch for the next issue of “Getting a Good Night’s Sleep, part 2.”

Source: Saskatoon Community Clinic Focus

newsletter, Spring 2017.

www. saskatooncommunityclinic.ca

HEALTH AND WELLNESS NEWS

Saskatoon Community Clinic Getting a Good Night’s Sleep (Part 1) Page 2

november 2019 - saskatoon community clinic · 2019-10-28 · november 2019 sun mon tue wed thu fri...

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