#1 Start a Journal. 
- Record daily entries. If possible an entry at each meal and snack intake.

#2  Eat Small Meals Frequently. 
- Every 2-3hours if possible.

#3 Buy a Pedometer/ Take the stairs when possible. 
- Record average steps per day… helps personally motivate for better performance
- Park further away from door entry or destination
- Walk rather than drive when possible.

#4 Eat Breakfast every day!
- Within an hour of waking.

#5 Eat oatmeal -large whole flakes. Not instant. 
- Add Flax seed and blueberries as an option.

#6 Decrease refined sugars and starchy Carbs
- Decrease simple sugars except fruit and decrease portions of complex carbohydrates EXCEPT veggies

#7 Increase Vegetable intake.
- Veggies are a complex carb that portion size needs to be increased!
- Fruits – 2 servings a day, you do not need more when attempting to lose weight

#8 Cut out the Juice! 
- Avoid drinking excess calories. Eat an apple and drink water!

#9 Eat FISH at least 3x a week.
- Try to follow the Mediterranean diet and eat fish 3-5x a week if possible.

#10  HALT THE SALT!    
- Read labels
- Decrease the amount of processed foods including soups.
- Beware of all soups in a can or package. Make your own!
- Limit fast foods and restaurant meals.
- Limit condiments.
Health Canada and Heart and Stroke Foundation recommend:
Age 19- 49 -1500mg.
Age 50-70 1300.
Age 71+ 1200

#11 NO artificial sweeteners. 
They increase your appetite! 
- It has been proven that people who use Diet products or artificial sweeteners will eat more and consume more calories.
- Do not use Sweet & Low or Splenda
- Train palate to take coffee or tea with NO sugar.
- If using sugar or honey limit to a very small amount a drop- to half teaspoon.

#12 Moderate EXERCISE at least 30 min a day 5-7 days per week. 
- Moderate exercise if you can tolerate if not start with light exercise even chair exercises can help expend calories.
- Resistance training will give the best results.

#13 Do it for yourself and loved ones!
- Motivate others- find a healthy lifestyle/Exercise buddy
- Start or join a walking group. Committing to someone else helps you stay motivated and stick to it.

Follow the above tips on a daily basis and it will not be luck, you WILL lose inches and most importantly see a decrease in abdominal fat.

Happy and Healthy Lifestyle to all!!

My patients and I talk about the effects of smoking frequently during appointments, and COPD is one of those diseases that is strong correlated with smoking, so current and ex-smokers should be aware of it. If you are interested in a quick read, check out this COPD Diagnosis.

Hamilton discovered it only takes anindividual to start smoking, but a com-munity to quit.

Read the article here!

This is the introduction to a journal article that Dr. Tytus has authored. It’s entitled, Weight management experiences of overweight and obese Canadian adults: findings from a national survey. Click on the link to read the article.

I wanted to share with you this link to StrokeandAF, a resource website for Atrial Fibrillation.

Please let me know if the website has helped you. And if you’re a patient not familiar with AF, read Understanding atrial fibrillation.

Regards,

Dr. Rick Tytus

Download Hypertension Update 2011 11Nov2011

It is flu season, and we are having a flu shot clinics: November 09, from 8am. to 3pm. If you cannot make it, you can drop in during office hours, but there may be a wait to get your shot between the patients with regular appointments.

This year we have FluMist a nasal spray flu vaccine which is available in the Pharmacy this flu spray is not covered by the government and is available at $29.71 per dose if you are interested please call the 700 Main Pharmacy 905-544-0040.

We also have available Zostavax vaccine also known as the shingles vaccine. This vaccine is now for patients over 50 it cost $200 and is available at the office.

Gardasil is a vaccine which is indicated in girls and women 9 through 45 years of age for the prevention of infection caused by the human papilloma virus HPV. HPV is associated with cervical, vulvar and vaginal cancers, anal cancers, genital warts and cervical adenocarcinoma.

Gardasil is also indicated in boys and man 9 through 26 years of age for the prevention of infection caused by HPV for anal cancer and genital warts.

Gardasil is given as 3 shots at 0,2 and 6 months and is currently given free for girls in grade 8 through public health and for all others the cost is approximately $175 per injection and it may be covered by third-party insurance.

We recommend all our patients to have a tetanus vaccination at once every 10 years.

If you desire Gardasil or Zostavax this has to be ordered so please leave your order at info@drtytus.com. or call.

We look forward to caring for you and your families in the years to come. We wish you all a happy & healthy 2012!

Dr. Rick Tytus & Dr. Ian Metcalfe

Authors: Richard H. Tytus, Linda Assouline and Anita Vanjaka

The aim of the study was to assess the effects on blood pressure (BP) levels and control rates in hypertensive subjects receiving trandolapril as monotherapy or as part of an antihypertensive regimen in everyday Canadian clinical practice.

Read more about our blood pressure control rate study.

Monday May 9, 2011 7pm
Ryerson United Church
842 Main Street
Hamilton

Everyone is welcome, I hope to see you there!