Aging AliceAging Alice

By: Melissa DubreuilBy: Melissa DubreuilCandace BarnacalCandace BarnacalKristen Kristen DmytrukDmytruk

Aaron BakerAaron BakerKaren AlderKaren Alder

What We Learned In the What We Learned In the InterviewInterview

works 9 to 5 everyday works 9 to 5 everyday works overtime till 6 or 7 two to three times a week works overtime till 6 or 7 two to three times a week work is 13 minute drive from her housework is 13 minute drive from her house has her daughters kids, June who is 9 and Pete who has her daughters kids, June who is 9 and Pete who

is 6, two nights a weekis 6, two nights a week she has to take them to school in the morning she has to take them to school in the morning

before she goes to work, school is just a couple before she goes to work, school is just a couple streets over from her house, drops them at 8:30streets over from her house, drops them at 8:30

sees boyfriend, Mucho Mike, 1 or two nights during sees boyfriend, Mucho Mike, 1 or two nights during the week, they go out for a night on the town one the week, they go out for a night on the town one day on the weekend day on the weekend

Information from Interview Information from Interview ContinuedContinued

She is an early riser She is an early riser gets up to walk her three dogs on the mornings she gets up to walk her three dogs on the mornings she

doesn’t have her grandkids doesn’t have her grandkids travels once a month on weekends to compete in travels once a month on weekends to compete in

field trials with her dogs field trials with her dogs pain related to osteo arthritis rated 6 out of 10, pain related to osteo arthritis rated 6 out of 10,

depending on the day, sometimes better, depending on the day, sometimes better, sometimes worsesometimes worse

stopped cycling as she become more involved with stopped cycling as she become more involved with her dogs and their competitions, still has her bike her dogs and their competitions, still has her bike

lives alone and doesn’t like to cook for one so she lives alone and doesn’t like to cook for one so she snacks and eats fast food a lot snacks and eats fast food a lot

stress rated 7 out of 10, most of it related to work stress rated 7 out of 10, most of it related to work

Stress ManagementStress Management

how to decrease stress levels at work how to decrease stress levels at work suggested decreasing work week by 2 suggested decreasing work week by 2

hours hours set aside 30 minutes each day for herself set aside 30 minutes each day for herself

to do something that she enjoys, whether to do something that she enjoys, whether it be reading, walking, taking a relaxing it be reading, walking, taking a relaxing bath, curling up with Mucho Mike bath, curling up with Mucho Mike

focus on decreasing stress levels and focus on decreasing stress levels and increasing relaxation timeincreasing relaxation time

Suggestions for Healthier Suggestions for Healthier LifestyleLifestyle

keep an activity dairy for one week, keep an activity dairy for one week, keeping track of how activity affects keeping track of how activity affects pain and menopausal symptoms pain and menopausal symptoms

keep a food diary keep a food diary try to eat fast food only 3 times a try to eat fast food only 3 times a

week as opposed to 7 or moreweek as opposed to 7 or more

MealsMeals MondayMonday TuesdayTuesday WednesdayWednesday ThursdayThursday FridayFriday SaturdaySaturday SundaySunday

BreakfastBreakfast Cinnamon Cinnamon Toast Toast Crunch + Crunch + CoffeeCoffee

Alphabets + Alphabets + CoffeeCoffee

Cinnamon Toast Cinnamon Toast Crunch + CoffeeCrunch + Coffee

Corn Pops Corn Pops +Coffee+Coffee

Corn Pops + Corn Pops + CoffeeCoffee

Alphabets + Alphabets + CoffeeCoffee

Corn Pops + Corn Pops + CoffeeCoffee

SnacksSnacks 4 chocolate 4 chocolate chip cookieschip cookies

Reeses Reeses Peanut Peanut Butter Cups Butter Cups + Coffee+ Coffee

Mars bar, 1 Mars bar, 1 appleapple

BBQ chipsBBQ chips Coffee crisp Coffee crisp +Coffee+Coffee

2 packs of 2 packs of Hickory Hickory Sticks Sticks

LunchLunch 2 slices of 2 slices of pepperoni pepperoni pizza,pizza,Diet CokeDiet Coke

Tim Tim Horton’s Horton’s Bagel, cream Bagel, cream of broccoli of broccoli soup, Coffee, soup, Coffee, Diet CokeDiet Coke

Italian Melt Sub, Italian Melt Sub, Diet CokeDiet Coke

Hamburger Hamburger and fries, and fries, Diet CokeDiet Coke

Meatball Meatball sub, Diet sub, Diet CokeCoke

4 slices of 4 slices of Meat lovers Meat lovers pizza (Pizza pizza (Pizza Hut), Diet Hut), Diet CokeCoke

Hot Dogs, Hot Dogs, Diet CokeDiet Coke

SnacksSnacks Doritos, and Doritos, and sour cream sour cream and onion and onion chipschips

Reeses Reeses Peanut Peanut Butter Cups Butter Cups Cheese Cheese CrackersCrackers

Cheetoes, Cheetoes, Cheese and Cheese and CrackersCrackers

4 chocolate 4 chocolate chip cookieschip cookies

Cheese, Cheese, both cream both cream cheese and cheese and cheddar, cheddar, and crackersand crackers

2 Apples 2 Apples sliced, with sliced, with peanut peanut butter, and butter, and caramelcaramel

DinnerDinner Big Mac and Big Mac and fries, Diet fries, Diet CokeCoke

Hamburger Hamburger Helper, Diet Helper, Diet CokeCoke

KFC chicken, KFC chicken, potato salad, potato salad, coleslaw, Diet coleslaw, Diet Coke Coke

Kraft Dinner Kraft Dinner and hot dogs, and hot dogs, Diet CokeDiet Coke

Fettuccine Fettuccine Alfredo Alfredo with with chicken, chicken, winewine

Steak, garlic Steak, garlic mashed mashed potatoes, and potatoes, and steamed steamed veggies, wineveggies, wine

Perogies Perogies with bacon, with bacon, onions and onions and sour cream, sour cream, Diet CokeDiet Coke

SnacksSnacks Jiffy PopJiffy Pop Cheese, Cheese, salami, and salami, and crackerscrackers

MunchiesMunchies PretzelsPretzels Pop corn Pop corn with extra with extra butterbutter

BBQ ChipsBBQ Chips King size King size pack of Sour pack of Sour Patch KidsPatch Kids

Food Diary

Canada’s Food GuideCanada’s Food Guide

Diet ImprovementsDiet Improvements

change sugar filled cereals to more healthy oneschange sugar filled cereals to more healthy ones—Vanilla Almond Special K, sweet tasting but less —Vanilla Almond Special K, sweet tasting but less sugarsugar

could try oatmeal to keep her more full could try oatmeal to keep her more full add a fruit to breakfast, even something she can add a fruit to breakfast, even something she can

eat on the go such as an apple or pear eat on the go such as an apple or pear she can help Mucho Mike be more careful about she can help Mucho Mike be more careful about

he eats he eats watch more carefully what she eats more watch more carefully what she eats more

carefully to reduce changes of heart disease and carefully to reduce changes of heart disease and high cholesterol high cholesterol

Diet Improvements (cont)Diet Improvements (cont)

Start cooking big meals and freeze the leftovers Start cooking big meals and freeze the leftovers for the rest of the week, quick and easyfor the rest of the week, quick and easy

Don’t eat fast food more than twice a weekDon’t eat fast food more than twice a week Start choosing healthier restaurants that offer Start choosing healthier restaurants that offer

salads and other healthy choices instead of only salads and other healthy choices instead of only hamburgers and frieshamburgers and fries

Take a lunch to work it will save moneyTake a lunch to work it will save money Change what you’re ordering, when at Wendy’s Change what you’re ordering, when at Wendy’s

instead of getting the Junior bacon cheeseburger, instead of getting the Junior bacon cheeseburger, get a salad. Or get the burger but salad instead of get a salad. Or get the burger but salad instead of fries on the sidefries on the side

Diet Improvements (cont)Diet Improvements (cont)

Healthier snacks at home and work, Healthier snacks at home and work, baby carrots, rice crackers, frozen baby carrots, rice crackers, frozen yogurtyogurt

Start making favorite foods at home Start making favorite foods at home instead of ordering them, home instead of ordering them, home made pizza, cook own hamburgers, made pizza, cook own hamburgers, home made fries; baked in oven home made fries; baked in oven instead of deep fryerinstead of deep fryer

Cancer PreventionCancer Prevention

Decrease stress levelsDecrease stress levels Eat antioxidantsEat antioxidants

Beta-carotene Beta-carotene Oranges, sweet potatoes, carrots, cantaloupe, Oranges, sweet potatoes, carrots, cantaloupe,

squash and spinachsquash and spinach LycopeneLycopene

tomatoes, papaya and watermelontomatoes, papaya and watermelon Vitamin A, C, and EVitamin A, C, and E

milk, egg yolks, mozzarella cheese, citrus fruits, milk, egg yolks, mozzarella cheese, citrus fruits, beef, poultry, fish, broccoli, mangos and various beef, poultry, fish, broccoli, mangos and various nutsnuts

Activity DiaryActivity Diary

walking 3 times a week for 15 minutes walking 3 times a week for 15 minutes with dogs with dogs

45 minute slow paced walk with Mucho 45 minute slow paced walk with Mucho Mike on the weekend Mike on the weekend

The days when she has her grandkids she The days when she has her grandkids she gets very little activity, just cleaning up gets very little activity, just cleaning up after them, helping them with homework, after them, helping them with homework, while they watch a lot of tvwhile they watch a lot of tv

walking at work, help to relieve pain from walking at work, help to relieve pain from sitting in a chair sitting in a chair

ImprovementsImprovements

Take dogs for a walk more than once a dayTake dogs for a walk more than once a day encourage children to be more active, take encourage children to be more active, take

them to the park with the dogs, go them to the park with the dogs, go swimming, swimming would be much swimming, swimming would be much lower impact on Alice’s osteoarthritis lower impact on Alice’s osteoarthritis

Raise heart rate to 99BPM (60% of age Raise heart rate to 99BPM (60% of age predicted heart rate) for 20min 3 times a predicted heart rate) for 20min 3 times a weekweek

Stretch at work to get blood flowing, Stretch at work to get blood flowing, increase energy, and decrease discomfort increase energy, and decrease discomfort of stiffness from sitting all dayof stiffness from sitting all day