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2013 vol. 1 | stmichaelsfoundation.com

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Cooking WHAT’S

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STRETCH BACK PAIN Patient Jia dances on the rooftop helipad of St. Michael’s Hospital. Photo: Bruce Zinger

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must-reAd heAlthy books for fAll


WELCOME TO OUR NEW URBAN ANGEL! You’ll find this issue bursting with new features about what you can do to stay healthy with recipes, fitness ideas and health tips. We have also included great stories about compassionate care at St. Michael’s and our innovative research aimed at keeping you, your family and your friends healthy. We want to deliver stories that matter to you, so let us know what you think about our reimagined Urban Angel – call, email or drop by our office on the first floor of the hospital. Your donor dollars create the margin of excellence that allows St. Michael’s to innovate in your community and on the world stage. With best wishes,

Robert Howard President and Chief Executive Officer St. Michael’s Hospital

L. Alayne Metrick, FAHP President St. Michael’s Foundation

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STRETCH BACK PAIN your guide to greAt heAlth

e

veryone knows the agony of a sore back – whether it’s from sitting at a computer too long or from trying to move heavy furniture. According to st. michael’s physiotherapist robyn Quilty, one of the most effective ways of preventing and treating recurring or chronic back pain is to exercise. The following exercises are simple ways to stretch tight muscles, as well as strengthen your core, to help alleviate and prevent back pain.

stretches

strengthening exercises

cAt & cAmel

child’s pose

bird/dog

leg lifts

From your hands and knees, inhale with a neutral flat back. Exhale as you arch your back to the ceiling like a cat. When all your air is spent, inhale and return to neutral flat back. Next, exhale, raise your head and stretch your back towards the floor into camel position. Inhale and return to neutral. Continue to breathe and repeat 5 times.

Start on all fours and gently sit back on your heels, resting your stomach on your thighs. Keep your arms engaged and stretched out in front of you, flat on the floor for a long spine. Hold for 20 seconds, repeat 3 times.

From your hands and knees, lift one arm and the opposite leg until they are level with your back – like a tabletop. Keep your buttocks and abdomen engaged as you hold for 5 seconds, then slowly return to the starting position. Switch sides to raise your opposite arm and leg. Remember to breathe and be careful not to arch your back. Repeat the sequence 10 times.

Lay down on your back with knees bent and feet on the floor. Activate your core abdominal muscles by gently drawing your belly button into your spine. Continue to breathe as you raise one knee up until it is at a 90 degree angle. Lower your leg slowly and release your abdominal muscles. Reactivate your core, and repeat with the other knee. Repeat 5 times for each leg.

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VICTOR DE GUZMAN AND DR. JONATHON MAGUIRE CREATE THE ULTIMATE DISH FOR THE WHOLE FAMILY.

We paired up St. Michael’s pediatrician Dr. Jonathon Maguire and acclaimed local chef Victor de Guzman to create a kid-friendly recipe that the whole family could enjoy. “At the golf club where I am the chef, parents no longer order chicken nuggets for their children,” says de Guzman, “Kids enjoy eating what their parents order.” Hearing that, Dr. Maguire was thrilled. “If kids start eating child-sized portions of well-balanced meals from an early age, it will set them up for healthy habits later in life.” Dr. Maguire and de Guzman have collaborated to put together a recipe for a roast chicken with potato gnocchi and quinoa that covers all of the four food groups. Plus, it’s affordable and easy to prepare!

victor de guzman is the Executive Chef at a prominent private Toronto golf club. Previously, he served as longtime Executive Sous Chef at 5-diamond award-winning Langdon Hall. dr. Jonathon maguire is a pediatrician at St. Michael’s and is heading up TARGet Kids! the largest study in Canada to look at the effects of early childhood nutrition.

What you’ll Need ChiCken & VegEtAblEs 1 chIcken (2 ½ tO 3 pounDs) 1 lemoN 1 oniOn, peelEd anD quaRtereD 3 spRigs oF roSemarY 1 buNch oF flaT leaF paRsley 1 poUnd oF babY caRrots, peelEd or reGular caRrots, Cut intO ½ inch thicK pieceS 1 buTternuT squaSh, peelEd anD cut Into ½ inch thicK pieceS 3 taBlespOons olivE oiL saLt anD pePper ½ poUnd oF chErry toMatoeS

PotAto GnoCchi 1 poUnd oF stArchy poTatoeS Such aS ruSsets oR yukoN golD ½ cup oF alL puRpose flouR 1 egG 1/3 cup oF grAted paRmesaN chEese salT olivE oiL 1 taBlespOon oF chOpped paRsley

SautÉed QuiNoa 1 taBlespooN olivE oiL 1 smalL onIon dIced 1 cup oF reD quInoa 2 – 2 1/2 cups oF wateR saLt anD pePper

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roAst chicken with potAto gnocchi & QuinoA

step 1

step 3

step 4

Rinse the chicken and pat it dry with paper towel. Using a peeler, make two strips of lemon zest and insert under the skin of each breast of the chicken. Rub the chicken with the juice of half lemon, olive oil, salt and pepper. Slice the rest of the lemon and fill the cavity of the chicken along with some onions, a sprig of rosemary and parsley. Chop a sprig of rosemary and sprinkle on the chicken.

For the potato gnocchi, cut the potatoes in half. Boil the potatoes in salted water until very soft. Drain the potatoes and let it cool for 5 minutes just until it is comfortable to touch. Peel the potatoes, and then mash the potatoes using a potato ricer, a sieve or a fork. Add the egg, flour and parmesan cheese, and mix until soft dough is formed.

Divide the dough into four pieces. Dust with more flour. Roll each piece into the shape of a long rope. Cut the gnocchi about 1 inch long. Poach the gnocchi 10 pieces at a time in salted boiling water with olive oil. The gnocchi will float when ready. Drain and set aside on a platter with olive oil and chopped parsley.

step 2 In a roasting pan, mix the rest of the onions, a sprig of rosemary, carrots and butternut squash. Season with salt, pepper and olive oil. Put the chicken on top of the vegetables. Roast in a preheated 375°F oven for one hour. Baste the chicken a few times while roasting. Add the cherry tomatoes to the roasting pan for the last 10 minutes of roasting.

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Quick Tip: Use extra flour on the counter to make the dough easier to work with.

Quick Tip: A ladle with holes or a mini-strainer are best to retrieve cooked gnocchi from the water.


how much is enough?

step 5

step 6

For the quinoa, sauté the diced onion or shallots in a frying pan with olive oil. Add the quinoa and sauté for five minutes. Add 2 cups of the water, salt and pepper. Let it simmer until all the liquid is absorbed. Add the rest of the water if you like the quinoa to be softer.

After one hour, your roasted chicken is ready, as well as your vegetables and natural sauce (jus) from the chicken. For serving, carve the chicken. Separate the breasts and the legs. On the platter with the gnocchi, put the quinoa and arrange the roasted vegetables all around. Put the carved chicken on top. Drizzle the natural juices from the pan or serve on the side. Note: Health Canada recommends an internal temperature of 175°F for roasting a whole chicken.

Quick Tip: Red quinoa requires less water than white quinoa when cooking.

I get questions from parents all the time, says Dr. Jonathon Maguire, asking “What’s the proper portion size to serve my children?” And a good rule of thumb is that each food group should be represented in a serving about the size of the child’s fist. And choose an appropriate sized plate. If you’re serving food on an adult sized plate, it looks smaller and the tendency is to pile on too much food.

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:31 PM

GIVE YOUR

BRAIN A WORKOUT

“The brain is like a muscle,” says St. Michael’s cognitive neuroscientist dr. tom schweizer. “You have to exercise it to stay healthy.” He notes that learning a new foreign language can delay cognitive diseases like Alzheimer’s by up to four or five years. “The best thing is to choose something

word Jumble Unscramble these six jumbles to form words that are important to St. Michael’s Hospital.

ODYCSEVRI YLHTAHE DEGLAIN CEERHRAS

you’re passionate about. It could be an ongoing project like learning a new instrument or how to use a computer, or it could be something as simple as doing the crossword or reading about new and unfamiliar topics. It’s never too late to push your limits to try and exercise your brain.”

sudoku puZZle

2 3 4 8 6 1 6 9

7 8 6 8 6 3 5

MIOTYMCUN SICMOAPONS Now, arrange the circled letters to form the secret answer. Answer:

8 1 6 5 5 7 9

1

9 7 3 9 4 1 2

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WORDJ UMBLE

SUDOKU

ANS WER:


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