UDE COMMUNITY HOMES
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Together in Community We Suc c eed
April 2012
In This Issue:
Diabetes Group
Farewell Party
The Food Pyramid
CMHA Employment Services
Ideas for Healthy Eating
Recipes
Limericks
Programs Provide Clothing
A Good Night’s Sleep
Contributors:
John D., Neil,
Phillip St., Simon P., Susan,
Rohan, Aldene, Rocan
Volume 19 Issue 4
Editorial – Our Community Journey
Back when I was 17 - longer ago than I care to remember - I
thought it would be a good idea to quit school, leave home,
and see the world. On and off for the next two years I worked
where I could, slept in hostels and train stations, and lived out
of my backpack. My journeys - almost all hitchhiking - took me
across Canada, the U.S., and parts of Europe. What fun.
Back then hitchhiking seemed like a great idea. I traveled for
free, met lots of interesting people, and saw places I wouldn’t
have otherwise. At the same time - looking back - it wasn’t a
good idea. Only after I became a parent myself did I come to
understand how my parents must have worried.
Hitchhiking does, however, provide us with an interesting way
to picture our community at St. Jude’s. The past 10 years have
given me many opportunities to think about this topic. How
does community work? Why is it so important? How is it
nurtured and maintained? I believe there is a picture here that
helps capture an important aspect of this topic.
Think about how hitchhiking works. A person sticks out their
thumb and gets a ride. Someone else buys the car, pays for
gas, covers the repairs, and makes sure the insurance cheque
gets in the mail. They pay and do all the work while I sit back
and enjoy the trip.
That little image captures how some people do life. And how
more than a few choose to do community. Give me the
benefits but let someone else foot the bill.
To be fair, most people calling St. Jude’s home do their fair
share. They show up for dish duty, take an active part at
house meetings, attend Town Hall, are good neighbors, and
do their part.
(Continued on Next Page)
Editorial (Continued)
Yet a select few choose to hitchhike their way. Sure, they usually have an excuse
as to why they can’t help out. Yet in the end the real reason is they are just
content to let someone else do the hard work. Just keep the benefits coming,
thank you very much.
Let me offer another picture – also from the world of traveling – to better portray
community. Carpool. People take turns driving, save money on gas, help the
environment, and make new friends. Everyone contributes. Everyone wins.
Now that I think about it, community involvement really can be summed up by
those two pictures. We can hitchhike or carpool. Contribute or take. Pitch in or
just sit back and enjoy the ride. It seems to me we’re all either one or the other.
Let’s take some time this week to think about how we’re traveling through life at
St. Jude’s. We’re all in it for the ride. It’s just a matter of how we choose to do the
journey.
Alan
Diabetes Group A Learning Experience
I’ve had diabetes for six years but was diagnosed 5
years ago, and ever since then I’ve participated in the
St. Jude’s Diabetes Group. According to the web site
Diabetes.ca, people with mental health issues are at
higher risk for developing diabetes then the general
public. This is especially true if you have schizophrenia,
are overweight, and are generally inactive. More and
more people are at higher risk of developing diabetes,
especially those of Aboriginal, Hispanic, Asian, South
Asian, or African descent, according to the web site.
The Diabetes Group runs a stretching and exercise group every Thursday
between 4:50 and 5:15 p.m., and a discussion group is held at least once a
month on the weekend. At the discussion group a diabetes-friendly snack is
prepared and served, followed by a discussion on diabetes-related topics,
facilitated by Shannon. Everyone is welcome, because prevention is the key to
avoiding diabetes or the complications that come with. These include the
possibility of blindness, kidney failure, amputation of the limbs, stroke and heart
disease.
One thing I learned at the Diabetes Group is how to use a glucometer to
measure my blood glucose levels. This involved learning how to prick my finger
with a lancet and leave the blood on a strip that goes into the glucometer. This
device then tells me my blood sugar levels. I also learned how to read the
glycemic index. This index organizes foods by how much they raise blood
glucose (and in turn, which foods to avoid if you have diabetes). We also learned
how to read food labels for sodium and sugar.
Overall, the Diabetes Group benefits those who attend by providing peer support,
education, and goal setting. Peer support is given in the form of emotional and
personal support to those struggling with diabetes, from people who have real life
experience to share. Education provides the knowledge and tools to better
control your diabetes. Finally, goal setting provides the means to set objectives
for the long-term or short-term, in order to successfully control your diabetes.
John D.
Farewell Party Held For Residents
We had a good farewell party on February 11th as we said goodbye to four
residents who were leaving Dundas and Milan: Rocan, Jean, Steve and Andrew.
Thirteen residents were at the party at Milan. The four residents said their new 1bedroom apartments are furnished and receive a lot of sunshine. All four
residents have moved to the new Regent Park development, and are part of the
Independent Living Program of St. Jude Community Homes.
Steve said he liked the friendly
people at St. Jude’s. Andrew said
he will miss cherry yogurt for
breakfast. It was mentioned that
Resource Worker Kevin also left
St. Jude’s recently.
We had buffet meal with lasagna
and coleslaw. Debbie served the
lunch and asked the four residents
about their memories of life at
Milan and Dundas. Andrew said he
Steve, Rocan and Kirk at the party.
will miss Dundas and Milan, and will also miss the many friends he made here.
Jean talked about a resident who became her best friend at St. Jude’s. We talked
about the fact that Rocan was a good Breakfast Facilitator and is very friendly.
Debbie asked the four people what they were expecting in their new home. Steve
said it will be different going to a new building. He said he will miss Community
Kitchen. Debbie asked about the residents’ cooking skills, since there is no meal
program at Regent Park.
We had a nice time and it was a good social experience. We wish Rocan, Jean,
Steve and Andrew well, and hope to see them soon.
Neil
Food Pyramid A Useful Tool
The food pyramid is an important dietary tool
for healthy eating. It is the cornerstone of
Canada’s Food Guide, Health Canada's guide
to proper nutrition. It is an equally important
part of the food guides of many other
countries, including the United States and
France.
The idea started in Sweden in the 1970s.
Wikipedia contributors write that when
Sweden's consumers faced with high food
prices, their government wanted to promote
foods that were both cheap and nutritious.
They needed a way to symbolize the idea that
some foods were a better choice than others.
What they came up with was a food pyramid. The idea slowly caught on and
today over 25 countries have published food pyramids.
So, what is a food pyramid? It is the division of all foods into four categories –
vegetables and fruits, grain products, dairy, and meat and alternatives. The idea
is that you should eat more foods from food groups at the base of the pyramid
rather than food groups at the tip. This is why most food guides are symbolically
represented by a pyramid.
On the following page is a table with some information about the four food groups
that make up the Canadian Food Pyramid. This data was gathered from the
current edition of Canada's Food Guide.
So where are the potato chips? Actually, foods like candy and Doritos aren't on
the food pyramid because they have little to no nutritional value. This doesn't
mean you can't eat them, it just means you shouldn't substitute them for foods
that belong to the basic food groups.
According to a CBC.ca article, Newborns' Life Expectancy Cut by Obesity, life
expectancy in Canada is going down because of obesity. People are dying at an
earlier age from obesity-related illnesses such as heart disease and kidney
problems. The article says that obesity has become a bigger and bigger problem
in recent years. This is partially because Canadians aren't eating properly.
Even if you don't follow Canada’s Food Guide to the letter, you can stay healthy
while eating well by following the golden rule of the food pyramid--eat more foods
that belong to food groups at the base of the pyramid than those at the top. For
example, it is better to eat more servings of fruits and vegetables than servings of
meat and alternatives.
Food Group
Fruits and
Vegetables
Grain Products
Dairy Products
Meat and
Alternatives
Examples of
Foods in that
Category
Apples, Lettuce,
Tomatoes
Pasta, Rice,
Bread
Milk, Yogurt,
Cheese
Steak, Almonds,
Lentils, Eggs,
Tofu
Recommended Recommended
Servings Per
Servings Per
Day
Day
For Adults
For Adults
(Males)*
(Females)*
Eight to Ten
Eight
Two
Three
Some
Serving
Sizes
1 Medium
Sized Fruit
or
Seven to Eight
Vegetable
1/2 Cup of
Fruit Juice
Six to Seven
1 Slice of
Bread,
1/2 Cup of
Pasta
(Cooked)
Two
3/4 Cup of
Yogurt.
1 Cup of
Milk
Two
2 Eggs
75 Grams
of Cooked
Meat
3/4 Cup of
Tofu
* Recommended serving number varies depending on the person's age and
whether or not they are pregnant or breastfeeding.
For more information about the Canada’s Food Guide and food pyramids, visit
http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guidealiment/view_eatwell_vue_bienmang-eng.pdf.
Phillip St.
Agency Profile – CMHA Toronto Employment Services
Are you a consumer/survivor looking for full-time or part-time
work? CMHA Toronto may be able to help. The Canadian
Mental Health Association’s Employment Services (CMHA
Toronto) provides comprehensive employment assistance to
people with mental illness. The program’s focus is on
developing competitive employment opportunities to assist
people in finding and maintaining employment. It is tailored to the individual goals
of job seekers.
To develop these opportunities, Employment Services focuses on both the job
market and the job seekers. For the job market, Employment Services fosters
relationships with employers to create and develop access to opportunities. For
the job seekers, they assist clients in securing job placements based on skills,
abilities and interests.
CMHA Toronto’s Employment Services operate on an ―Individual Placement and
Support‖ (IPS) model. In this model, IPS works to develop community-based jobs
that pay minimum wage and above, and that are entry-level and above. The IPS
model supports rapid employment for those ready to work within a week of
applying, as well as longer term support such as assistance in developing a
resume, and in exploring careers.
The program also provides ongoing support once the job seeker has found work,
ensuring that people are successful in their jobs. (Some of this support is
provided on the job site). Employment Services also operates a consumer-run
cafeteria/catering and cleaning business, according to its web site. The IPS
support model is said to be client directed and client focused.
Funding for these services comes from Service Canada and ODSP. You do not
need to be receiving ODSP benefits in order to access the Employment Supports
program. For people to become eligible for Service Canada support, they must
have a valid Social Insurance Number, and have not received EI in the last 3
years.
For more information about Employment Supports, and whether this program is a
good fit for you, you can visit their website at:
http://www.toronto.cmha.ca/ct_services_we_offer/employment_services.asp.
You can also watch the program’s video on You Tube. To do this, go to
www.youtube.com, and search for ―CMHA Toronto’s Employment Program.‖ This
5-minute video explains the services and their benefits to consumers looking for
work. Once you have seen the website and this video, if you feel that you would
like to work with CMHA Toronto Employment Services, the first step would be to
contact their intake worker, Rania Gharzouzi, at 416-789-7957 ext. 228. You can
also email her at [email protected]. Good luck!
Simon P.
Ideas for Healthy Eating
This Nutrition Group was based on an article
from the Heart and Stroke Foundation of
Canada. The web site article was called
Healthier Eating, One Change At A Time, by
Cara Rosen Bloom, RD. The article said
heart disease and stroke take 1 in 3
Canadians before their time. We learned that
in order to reach goals, a healthy change is
easier with a family or friend. In our case, the
meal program is helpful.
The plan for success is to eat more vegetables and fruit. Cara Rosen Bloom had
some ideas. Limit pop, iced tea or fruit drinks and drink water instead. Aim to eat
in a group or with the family. Whole grains such as brown rice or whole wheat
pasta have more fiber. Also good are quinoa, barley or buckwheat, said the
author. The article also advises to refrain from snacking around the TV or
computer, and that any snacks you do have should be in small portions. The
article says to try a new recipe from magazines, web sites and cookbooks.
At the Nutrition Group, one person said coffee helps to prevent cancer. Another
person said a change they made was to skip the cream and sugar in coffee and
instead drink it black or with skim milk. One person uses honey in their coffee
instead of cane sugar. One person said diabetics or pre-diabetics should watch
fruit sugar. It was discussed that at a social activity, the snacks should be
peanuts or carrots instead of potato chips, which are unhealthy.
There was another topic discussed at the Nutrition Group. It is also from the
Heart and Stroke Foundation of Canada. The article on the web site was Secrets
of Successful Behaviour Change. It was about making changes that last.
Successful tips come from a Montreal psychologist.
One tip is to exercise realistically. Have goals for yourself, not others. The article
says to focus on how good you'll look reaching a healthy weight. Be positive. Try
to eat more salads, and limit alcohol. The web site says to be flexible when
eating healthy. When you make progress, reward yourself. Exercise with a friend.
Cook with family or a friend, the article continued. Be patient and forgive yourself,
and acknowledge your mistakes with compassion.
Susan
Devilled Eggs
Ingredients
8 to 10 eggs
2 tbsp mayonnaise
3-inch piece of celery
1 tsp black pepper
Method
Wash and rinse the eggs. Put eggs in pot and cover with water. Put pan on high
heat and boil eggs for 10 minutes. Remove from heat, drain hot water and cover
the eggs with cold water. When cool to touch, peel the eggs. Cut each egg in
half and gently remove the yellow yolk, leaving the white half intact.
To prepare the filling, cut the celery into fine diced pieces, add the mayo, egg
yolk and pepper and mix well. Place a teaspoon of this filling into each egg white
half.
Rohan
How To Make Milk Rice
Ingredients
1. 1/2 a cup of rice (brown or white)
2. 1 cup of water
3. ½ a cup of coconut milk
4. A pinch of salt
Method
Step 1:- Measure ½ a cup of brown or white rice and put into a rice cooker or
a pan.
Step 2:- Wash the rice fully with water.
Step 3:- Rinse the rice.
Step 4:- Put one cup of water and a pinch of salt into the rice cooker or the
pan.
Step 5:- Put the rice cooker on or heat the pan on the stove on a low heat
until the rice gets fully boiled.
Step 6:- When the rice is boiled, put ½ a cup of milk into the rice cooker or the
hot pan and stir it.
Step 7:- After stirring it, close the lid and wait for about 3 or 4 minutes.
Step 8:- Once it is ready, you can eat it with any kind of curry.
Rohan
Limericks
Now way down south where bananas grow, an elephant stepped on a
monkey’s toe. The monkey cried with tears in his eyes, ―Why don’t you pick
on someone your size?‖ Ain’t it great to be happy. Ain’t it great to be happy.
Now a horse and a flea and 3 blind mice sat on a curb stone shooting dice.
The horse, he slipped and fell on the flea. Oops said the flea, there’s a horse
on me.
Aldene
Two Programs Provide Clothing
Many people I know shop for clothing at Value Village, and
so do I. But I have noticed lately that their prices are
getting considerably higher for used clothing and other
second hand items. When you are living on a fixed
income, it is really hard to make ends meet and leave
room for buying high priced things such as new clothing.
I was in the process of searching for a place where I could get some free clothing
when Peter asked me to write an article about two places where one can access
decent clothing.
The first place is called New Circles. It’s a non-profit social service that helps
residents of Toronto who are on a fixed income—especially residents of the
Flemingdon Park, Thorncliffe Park and Victoria Village communities. They also
offer specialized programs to meet the needs of the community, such as
volunteer opportunities, holiday gift-giving for needy families, and a ―mobile mall’
for seniors. They also support the disadvantaged and new immigrant families by
providing them with the basic tools needed to begin a happy and productive life
in Canada.
New Circles is located on Gateway Blvd, just east of Overlea Blvd. and Don Mills
Road. The centre can be reached by TTC from the Broadview (# 100 Flemingdon
Park bus) or Pape (#25 Don Mills north) subway stations. They stock only new
and gently used clothing, and also have a wide range of other clothing from
underwear and socks to coats, sneakers and winter boots. In addition to clothing,
they carry household linens like sheets, blankets, table cloths, and towels.
All their services are free and require only a brief, confidential interview and
registration. I called them at the end of March and got an appointment for the
beginning of June. I was asked to bring ID, an income statement and rental
agreement. They said once you are registered you can get clothing every three
months.
To book a clothing appointment, the number to call is 416-422-2591, and their
web site is www.newcircles.ca.
Another place to get clothing is called Dress Your Best. They help people age 16
to 65 by providing an average of 5 outfits, or 20 to 30 articles of clothing, and also
shoes and accessories, according to their web site.
I went to their office one day to find out how they operate. I was told you have to
be referred by your worker and be ―job ready,‖ because the clothing they provide
is suited mostly for job interviews and ongoing employment. The receptionist told
me there is a referral form that you and your worker would complete and send to
the program.
Dress Your Best (DYB) is a registered charity that contributes to the relief of
poverty. They are located at 188 Lowther Avenue, 3 rd floor in an old building
called The Walmer Centre, very close to Spadina subway station. For more
information, you can email them at [email protected]. (The web site does
not list a phone number.)
I also asked them how they treat their clothing, and they said they ask their
donors to launder or dry clean the clothing. (I personally would do the same thing
if I used their services).
Rocan
The Importance of A Good Night’s Sleep
We had an interesting Aging Group recently, attended by
8 residents. We talked about the importance of having
good sleep habits as you grow older.
We read from a handout called Sleeping Well As You
Age, from the web site Helpguide.org. We talked about
the importance of sleep for seniors. The handout said
that sleep helps improve concentration and memory
formation, allows your body to repair cell damage, and
refreshes your immune system. The article said that older adults who sleep
poorly are more likely to suffer from depression, attention and memory problems,
and excessive daytime sleepiness. They’re also likely to suffer more night time
falls, have greater sensitivity to pain, and use more prescription or over-thecounter sleep aids. Insufficient sleep can also lead to many serious health
problems in older adults, said the article.
After this we talked about how much sleep seniors need. The article said that
healthy older people may require about 1.5 hours less of sleep than younger
adults, for an average of 7.5 hours per night. However, the article said what really
matters is how you feel the next day, rather than the specific number of hours
you slept.
We then talked about warning signs that one has a sleep problem, or disorder.
The article listed the following: you have trouble falling asleep even though you
feel tired, you have trouble getting back to sleep when awakened, you don’t feel
refreshed after a night’s sleep, you feel irritable or sleepy during the day, you
have difficulty staying awake during the day or have difficulty concentrating, you
rely on sleeping pills or alcohol to fall asleep, and finally, you have trouble
controlling your emotions.
We then talked about a few causes of poor sleep. The article pointed to
emotional issues such as stress, anxiety and depression, but stressed that the
most common causes of insomnia for seniors are a ―poor sleep environment‖ and
poor sleep and daytime habits. Other typical causes of sleep problems for the
elderly are pain or medical issues, medications, lack of exercise, and specific
sleep disorders such as sleep apnea or Restless Legs Syndrome.
Following this, we learned about improving sleep habits. The handout listed a
number of ideas: be ―engaged‖ with a variety of activities during the day, work on
adopting a positive outlook and mood, exercise regularly, expose yourself to
sunlight every day, and finally, limit your consumption of caffeine, alcohol and
nicotine. The article also suggests ensuring your bedroom is quiet, dark and cool,
your bed comfortable, and that your bed is only used for sleep. The article listed
some ideas for keeping a ―regular bedtime routine.‖ Some of these tips are the
following: Maintain a consistent sleep schedule, go to bed earlier, develop bed
time rituals, and limit your use of sleeping aids and sleeping pills.
We then talked about whether one should nap or not. The article said, ―If you
don’t feel fully alert during the day, a nap maybe just what you need.‖ Some of
the tips for good napping are: keep it short, nap early in the afternoon, and finally
try to nap in a comfortable environment, said the web site. We had a lively
discussion about sleep issues. Someone said one-third of senior citizens have
problems sleeping. One of the residents said she gets eight hours of sleep a
night. Another person said sleeping pills do not help her get to sleep. Someone
else said he gets to sleep if he has milk and cookies before going to bed.
It was also stated that there is only so much medicine can accomplish. Someone
said that one should not have caffeine less than six hours before bedtime. We
also talked about side effects of psychiatric medication such as drooling on one’s
pillow. One resident said she benefits from keeping her feet up; this allows her to
sleep better.
Another resident said she benefits from reading 15 or 20 minutes before going to
bed. Someone else said it helps to have a night light. Another person said that a
short nap helps one remain alert during the day. Someone also said that one
should always have some activity during the day.
It was an interesting Aging Group and we all learned a lot. There was a very
good discussion of the issues of sleeping. Maybe you have an issue related to
aging you should like us to discuss. Come and enjoy the fun of learning
something new.
Neil