1. food and drink
2. food
3. grains and pasta

Bloom
Jan - Apr 2011
Touching your mind, body and spirit | W O M E N ’ S
H E A LT H N E W S L E T T E R
Self Forgiveness: Setting yourself free Inside
By Elizabeth Miles, MSc, RPsych
Winterproofing
your skin
By Irene M. Jackson, MN, RN
It’s not always easy to let go of the past.
“
your teen
wants to
become
vegetarian
When you forgive, you
in no way change the
past – but you sure do
change the future. Sometimes it can be difficult to forgive yourself for bad
decisions, foolish mistakes or hurtful things you said or did.
Regret about the past is normal and the guilt or remorse you
feel over bad behavior is appropriate – if it helps you learn
- Bernard Meltzer
about your values, realize what kind of person you want to
be, and instructs you on how to behave better in the future.
But, sometimes the punishment doesn’t fit the crime and you
carry the burden of guilt far too long. Refusing to forgive
Have patience with all
yourself for the past, you remain locked in the past.
things, but, first of
“
all have patience with
yourself.
- Saint Francis de Sales
By Dawn Peacock, BSc RD
Divorce &
Financial
Wellness
By Wendy Olson-Brodeur,
FDS, CFP, CSC, Mediator
Why Self Forgiveness?
Constant self recrimination is unhealthy since it focuses
on punishment instead of growth. It may leave you feeling
demoralized and unworthy causing you to be unable to move
on or learn from your mistakes. It may be difficult for you to
forgive others if you can’t forgive yourself; it’s difficult to feel compassion if you don’t have it for yourself.
The bitterness that results may eat at you, stopping you from achieving peace of mind and possibly impacting your physical health.
continued on page 2
Check out our website at www.womenshe althcent re.ca
“Forgive” continued from page 1
How to forgive yourself:
1. Challenge your beliefs about forgiveness: Do you believe that hanging on to
guilt somehow makes up for things or makes you a better person? Do you
feel that forgiveness is merely excusing responsibility or that it means what
happened isn’t important? Does forgiveness give someone permission to keep
behaving badly? Do you believe that you can’t forgive yourself unless the
person you hurt forgives you first?
2. Assess where your guilt comes from: What “rules” did you break – were they
fair and reasonable? Does it require that you feel responsible for things you
can’t control or couldn’t know? Does it insist on perfection or that you live up to
other’s expectations?
3. Take responsibility for what you do wrong and how it affects you and others.
Fully face the consequences of your behavior. DON’T take responsibility for
what others did or things beyond your control.
4. Ask yourself “Why?” Did you act out of fear or defensiveness? Did you lack
information or were you tired and frustrated? This isn’t to excuse your actions
but allows for compassion for yourself – even in the face of failures, frailties
and fears. Look hard at your motivations and weaknesses.
5. Confession: Acknowledge and apologize to the one you injured; take responsibility for your share of what happened. If that isn’t possible or appropriate, tell
someone: a trusted friend, a counselor or in a prayer.
6. Amendment: Make amends or reparation if possible. If you can’t repair the
damage directly, make symbolic gestures like helping someone, donating to
charity, doing random acts of kindness.
7. Look to the good: Look at what you learned – what good may have come from
the situation or the good in you.
8. Make a commitment to change: Look at how you may need to change your
behavior, what you need to learn, and commit to “taking the high road” from
now on.
9. Use compassionate self talk. Positive change rarely comes from negativity
and recrimination. So, to do good in the world, you may need to learn to talk to
yourself with compassion. Make sure that your “inner critic” isn’t abusing you.
Say “stop” to blaming, criticism or “shoulds” and replace them with accepting
and forgiving self-talk like “I accept that I am human and will make mistakes.”
Or “I forgive myself for my weaknesses and mistakes that are part of being
human.” You can repeat mantras (part affirmation, part prayer) like “May I live
with forgiveness. May I find peace.”
10. Don’t be afraid to ask for help. If you can’t let go of something you’ve said or
done, seek help from a therapist, a spiritual counselor, a wise friend, or your
Higher Power.
The journey through self-forgiveness is a process, not an event. It takes time
but also takes effort and insight. Try to stop your mind from mentally replaying the
events and hurts of the past and look for ways to amend, grow, and move forward.
Remember: self-forgiveness is excusing hurtful behavior and also recognizes that
part of being human is making mistakes. You can give yourself permission to make
peace with the past and move forward.
Jan / Feb • Bloom page 2
skin
Winter-proofing your
By Irene M. Jackson, MN, RN
Brrr! It’s that time of
year when we go between
freezing our nostril hairs
to cuddling in front of
toasty fireplaces or being
warmed by our home’s
central heating.
S
ome will hibernate; others embrace winter and enjoy outdoor fun. Whichever
you are, your skin needs extra TLC when temperatures drop. Living at this
altitude and with low humidity, our skin can feel dry, tight and itchy. Sometimes it’s
mild – just one part of the body like the hands; other times it’s an all over sensation.
During the winter, the elements and our winter living conditions can strip skin
of natural moisture. When skin becomes dry, the fats that help prevent water loss
are lost and cells don’t stick together causing that flaky, dusty look often seen
on hands, shins and forearms. Dry skin also adds to fine lines and wrinkles and
the deep, painful cracks often found on heels and fingers. You may feel your skin
tighten after washing and it may look rough and itch. The itch comes from inflammation caused by the breakdown of the normal skin barrier.
Jan / Feb • Bloom page 3
There are a number of home remedies and lifestyle changes
that can help keep your skin soft and supple over the winter.
1.Moisturize from the inside by drinking plenty of water
or herb teas. Caffeine and alcohol are diuretics taking
fluids from the body. Check your diet. Increasing the
amount of essential fatty acids (Omega 3 Fatty Acids
in particular) found in cold water fish, nuts, seeds
and vegetable oils help keep skin lubricated from the
inside.
2.Moisturize your skin forming a protective layer over
the skin to stop the evaporation that occurs naturally
but increases with low humidity, sun and central
heating. Use creams rather than lotions as they are
thicker and provide better protection. Apply moisturizers right after your bath or shower when your skin
is still moist. If your skin is very dry, apply baby oil
or a thin coat of Vaseline as they stays on the body
longer than moisturizers.
3.Reduce the use of sloughing agents like alphahydroxy acids (found in skin cleansing pads and acne
creams) as they add to the drying and irritation of
your skin. Consider changing your facial moisturizer
to one that is oil-free as it won’t plug pores.
4.Remember to use sun screen to protect skin from
sun damage. If you ski or hike, use creams with
increased SPF as snow reflects more ultraviolet
rays. And, don’t forget to protect your lips with a sun
protecting lip balm.
5.Reduce bathing time. If you like long or hot showers
or baths, reduce the time and the temperature as
both remove natural skin oils. It’s also a good idea
to change your bath products. Soaps tend to have
a drying effect as they are meant to remove oils
and dirt; antibacterial soaps are particularly drying.
Changing to cleansing creams or shower gels with
moisturizers may help. If you prefer soap, find one
that has added oils and fats.
6.Check that you have humidity in your home either through a
built-in humidifier or one that is free standing. Many furnaces
have humidifiers with attached guides to set humidity based
on outdoor temperature. Humidified air helps your skin retain
moisture.
7.Remember to wear gloves and a hat when out to protect
exposed skin; wear sunglasses to protect your eyes. Choose
materials that are kind to your skin and allow it to breathe
e.g. cotton and silk. Wool next to the skin will often add to
the irritation that dryness causes. Dress in layers as dry skin
symptoms worsen with sweating and overheating.
If you’re doing all you can and the dry skin isn’t improving or
is getting worse, see your doctor. There are many medical
conditions that cause dry skin that require special treatment.
Sources:
www.mayoclinic.com/health/dry-skin
www.mayoclinic.com/health/skin-care
www.skincarephysicicans.com
Giving Back to the Community – Women
Helping Women – Having Fun
The Canadian Progress Club Calgary Wild Rose ladies chapter is currently recruiting new members to join us in our journey in giving back
through both fun-raising efforts and getting out in the community to help
others less fortunate. We are the only 100% Canadian service organization in Canada.
Our mandate:
“A vibrant group of women building friendships
and joining forces to inspire positive change in the
lives of individuals within our community.”
Please visit our website at: www.calgarywildroseprogressclub.ca
If you are interested in getting involved, please contact:
info@calgarywildroseprogressclub.ca
Jan / Feb • Bloom page 4
What do you do when
your teen wants to become vegetarian?
by Dawn Peacock, BSc, RD
C
ommunication is key in understanding your teen’s choice to become vegetarian.
The reasons teens choose to adopt a vegetarian lifestyle vary from concerns about
animal rights and the environment to a desire to be healthier. Respect the choice but
ensure the understanding that becoming vegetarian involves more than simply not eating
meat. Being vegetarian requires a clear effort to ensure needed nutrients and vitamins
are eaten.
Speaking to your teen about the choice will ensure your teen is choosing a vegetarian
diet for the right reasons and not in an attempt to lose weight. While it’s not always
the case, it’s important to note that adolescents with eating disorders may become
vegetarian as a way to restrict eating. If you need more information about identifying an
eating disorder or where to get help, talk to a health professional or go to www.nedic.ca.
Think Nutrition
When meat and other animal products are limited or avoided there is a risk of missing
the nutrients commonly found in these foods. Infants, children, adolescents, pregnant
and breastfeeding women and adults over 50, who follow a vegetarian diet, are at greater
risk of nutritional deficiencies. This risk changes depending on the type of vegetarian
diet adopted.
Vegetarian Diet
Vegetarian Diet
Foods Eaten
Foods Not Eaten
Lacto-ovo-vegetarian
Grains, legumes, nuts,
seeds, vegetables, fruit,
milk products, eggs
Meat, poultry, fish, seafood
Grains, legumes, nuts,
seeds, vegetables, fruit,
milk products
Meat, poultry, fish, seafood,
eggs
Grains, legumes, nuts,
seeds, vegetables, fruit
Meat, poultry, fish, seafood,
eggs, milk products, honey,
animal by-products (such
as gelatin, bouillon cubes)
Lacto-vegetarian
Vegan
Source: Eating Vegetarian, Nutrition and
Active Living – Calgary Health Region (2008/09)
Vegan, the most restrictive form, will offer
the highest risk of nutritional deficiency
and supplements are often required. The
nutrients most likely missed include protein,
iron, calcium, vitamin B12, vitamin D,
omega-3 fatty acids and zinc. Make sure
your teen includes adequate daily sources
of these nutrients in meals and snacks.
Iron*
•
•
•
•
•
•
•
* •
•
•
•
•
•
•
•
•
•
•
•
soy foods (soybeans, tofu,
tempeh)
legumes (beans, peas, lentils)
nuts and seeds (almonds,
cashews, pecans, pine nuts and
pumpkin seeds)
milk products (milk, cheese,
yogurt)
eggs
milk products (milk, cheese, yogurt)
calcium-fortified orange juice
calcium-fortified soy beverage
calcium-set tofu
soybeans
almonds, sesame seeds, tahini
dark green, leafy vegetables (bok choy,
collard greens, kale, turnip greens)
vegetarian wieners and patties
Vitamin B12
•
•
•
fortified soy foods (fortified soy beverage,
fortified veggie patties and wieners)
nutritional yeast (fortified with vitamin
B12)
milk products (milk, cheese, yogurt)
egg yolk
Vitamin D
•
•
•
•
fortified milk
fortified soy beverage
fortified margarine
egg yolk
Omega-3 fatty acids
•
Protein
•
To increase the amount of iron absorbed by the
body, combine iron-rich foods with foods containing
vitamin C. Sources of vitamin C: oranges, grapefruit,
most berries, melons, kiwi, pineapple, mango,
papaya, tomatoes, broccoli, red and green peppers,
cabbage, Brussels sprouts and potatoes cooked in
their skins.
Calcium
•
Vegetarian Food Sources of
Key Nutrients:
soy foods (soybeans, tofu, tempeh)
legumes (beans, peas, lentils)
nuts and seeds (almonds, cashews,
pecans, pine nuts and pumpkin seeds)
fortified grain products (bread, cereal,
pasta)
raisins, prunes, figs, dried apricots
blackstrap molasses
spinach
•
•
•
•
•
oils made from flaxseed, hemp, canola,
soybean and walnuts; products made from
these oils (examples, non-hydrogenated
margarine, salad dressing)
ground flaxseeds
hemp seeds
soybeans
walnuts
omega-3 fatty acid enriched eggs
continued on page 6
Jan / Feb • Bloom page 5
DID YOU KNOW?
Divorce & Financial Wellness
By Wendy Olson-Brodeur, FDS, CFP, CSC, Mediator
D
“
50% today
doesn’t mean
you’ll have 50%
tomorrow.
id you know that just because your divorce
settlement gives you 50% today doesn’t mean
you’ll have 50% tomorrow? If you’re considering
separation or divorce or are in the midst of
the divorce process, it’s important that you get
educated. The division of assets can often lead
to an unsatisfying and questionable outcome;
however, it doesn’t have to be that. You can minimize any nagging doubts by knowing what the
division of your assets looks like before you sign anything.
First, make sure of the most important thing – YOU. You aren’t good for yourself or anyone
else if you aren’t looked after – that is, if your well-being isn’t taken into account or is left by the
wayside. Be sure that you’re in a safe and healthy environment and, if you have children, that
they, too, are taken care of and protected.
Many find themselves under a great deal of emotional duress not knowing where to start
when facing the daunting task of asset division. During the stress of the divorce process, while
you are unable to think clearly about the present let alone your future, you are forced to make
financial decisions that will impact your life and the lives of your family for years to come. If
you don’t have a good base of financial knowledge, this can present even more stress. Save
yourself time and money by gathering as many documents as you can that record your assets
and liabilities. You can seek professional assistance preparing Net Worth Statements, Income
and Expense Statements, and budgets as an unbiased, knowledgeable perspective will ensure
nothing is overlooked. Know your financial status to reduce stress and build confidence
safeguarding the future of you and your family.
Are you interested in learning more about this topic? Call 403.944.2260 to register for “Divorce
Planning: Before, During, After”.
Please visit www.tfds.ca for more information or call Wendy 403-398-2466.
Zinc
•
•
•
•
•
•
legumes (beans, peas, lentils)
nuts and seeds (almonds, cashews,
pecans, pine nuts and pumpkin seeds)
breads, grains and cereals (enriched
bran flakes, wheat germ)
soy foods (soybeans, tofu, tempeh)
milk products (milk, cheese, yogurt)
eggs
If your teen does decide to become
vegetarian, think of this as an opportunity
to explore healthy eating together. Learn
how to guide vegetarian food choices
and avoid common pitfalls. You may want
to consult with a dietitian who can offer
menu planning ideas and tips to ensure
your teen meets all nutrient needs.
Source: Eating Vegetarian, Nutrition and Active
Living – Calgary Health Region
(2008/09)
Resources:
The Vegetarian Resource Group
www.vrg.org/nutrition/teennutrition.html
A vegetarian diet can be very healthy as
long as it includes a variety of healthy foods
and meets all nutrient needs. In fact, vegetarian teenagers typically consume more
fruits and vegetables and fewer sweets, fast
foods and salty snacks than non-vegetarians
and have higher intake of certain vitamins
and minerals.
Becoming Vegetarian by
Vesanto Melina RD and Brenda Davis RD,
Macmillan Canada, 2003.
A New Food Guide for North American
Vegetarians (Dietitians of Canada 2003)
Position of the American Dietetic
Association and Dietitians of Canada:
Vegetarian Diets (Dietitians of
Canada 2003)
STAFF
Women’s Health Resources
Connie Burkart, RN, MCE
Manager, FMC Women’s
Outpatient Programs
Pam Mangold, RN, MN
Unit Manager, FMC Women’s
Outpatient Programs
Gisela Mullan, DipN, BCR, MEd
Program Coordinator
Elizabeth Miles, MSc
Registered Psychologist
Karen Flint, MEd
Registered Psychologist
Ranjit Uppal, RN, MN
Clinical Nurse Specialist
Dawn Peacock, RD
Registered Dietician
Sharon Christie, MSW, RSW
Outreach Coordinator
Linda Louie
Secretary
Sandra Haeckel
Registration Clerk
Julie Alati-it, BA (Hons)
Information Specialist
Design
Humd!nger Communications
Printing
Sundog Printing
Mailing
The DATA Group of Companies
We are open
Monday to Friday from 8am to 4 pm
Library Hours
Monday to Thursday 8am to 8pm
Friday 8am to 4pm
Office location
Room 185, 1441-29th St. N.W.
Calgary, AB T2N 4J8
Ph: (403) 944-2270 / Fax: (403) 944-2271
www.womenshealthcentre.ca
Bloom (©2011 Alberta Health Services FMC
Women’s Outpatient Programs) is published three
times per year. All rights reserved. Please credit
Women’s Health Resources Bloom Newsletter
when duplicating articles.
Women’s Health Resources is a health promotion
program of Alberta Health Services. We provide
information services, health and well-being
education and individual consultation with an
interdisciplinary team of women’s health consultants. Women’s Health Resources does not support,
endorse or recommend any method, treatment,
product, remedial center, program or person. We do
however, endeavour to inform because we believe
in the right to have access to available information
in order to make informed individual choices.
Acceptance of support from sponsors does not
constitute official endorsement of
donors or their products.
Jan / Feb • Bloom page 6