Winter Newsletter 2014

TBNPLC Newsletter Winter 2014/2015
Programs at TBNPLC
TBNPLC offers a variety of programs based on
different health and wellness topics.
What are the benefits of attending a group for health
education and wellness?
Clinic Hours
Monday: 9:00 am-5:00 pm
Tuesday 9:00 am-8:00 pm
(5:00-8:00 pm for urgent
appointments only)
Wednesday 9:00 am-5:00 pm
Thursday 9:00 am-5:00 pm
Friday 9:00 am-3:00 pm
Patients are able to gain insight into their
own health issues or problems
Patients are able to normalize their feelings
or problems with others
Patients are able to collaborate together to
achieve goals
An opportunity to meet new people
To find out more about the upcoming programs at
TBNPLC, be sure to check out our website at or Facebook page for a calendar of
events. Calendars are also available in the clinic
waiting room.
(Reference: Delucia-Waack, Gerrity, Kalonder, and Riva, 2004).
Goodbye Lynne
NP Lynne Withers has been with
TBNPLC since our clinic first opened
and has provided nursing services to
this community for 45 years. She is
ending her remarkable career at the
end of 2014 as she enters retirement.
Lynne has been a wonderful asset to
this clinic and to this community. We
thank Lynne for her outstanding work
as an NP and wish her the best in her
Gemma and Amy
TBNPLC welcomes two new NP's to
our clinic, Gemma and Amy. They join
Valerie and Diana to create a team of
4 NP's at TBNPLC.
Welcome Monica
TBNPLC welcomed our new Registered Dietitian Monica
to our team this fall. Monica provides one-on-one
consultations to patients and also runs various
programs about nutrition and health. Monica is at the
clinic Monday to Thursday. Contact our reception desk
to schedule an appointment!
Twin Bridges NPLC
109 Crawford St, Sarnia ON, N7T 2Y7
Staying Healthy
this Winter
Tips for Staying Active
this Winter
-Find a fun activity you can do
outdoors like snowshoeing or
cross country skiing. Check out
the Howard Watson trail in
Sarnia or the trails at Pinery
Provincial Park.
-Go for a swim at a local pool,
such at our local YMCA
or Pathways Health Centre.
Healthy Winter Recipes
“Mock” Mashed Potatoes: Yield: 6 servings
-Dress in layers for outdoor
activities. Avoid wearing cotton as
your base layer as it tends to stay
wet when you sweat. Your top layer
should be wind and water resistant.
-Stay hydrated. Just because its
cold out doesn't mean you don't
need to stay hydrated so be sure to
drink water before, during, and
after activities.
-Visit our local libraries in Sarnia
and Lambton County to sign out
free instructional DVDs on yoga,
dance, pilates, etc. Try a new type
of DVD each time you return a
DVD to keep you motivated.
(Reference: Heart and Stroke Foundation
1 medium head of cauliflower
3 cloves of garlic, chopped
2 tbsp. fat-free sour cream
¼ cup of grated Parmesan cheese
½ tsp. salt
¼ tsp. pepper
2 tsp. non-hydrogenated olive oil
chopped chives for garnish
1. Set a stockpot to boil over high heat. Chop cauliflower into
small chunks and steam till cooked tender.
2. Drain well, do not let cool, pat dry with paper towel.
3. Sautee garlic in a skillet.
4. In a food processor, puree the hot cauliflower with sour
cream, Parmesan, garlic, salt and pepper.
5. Garnish with fresh chopped chives and serve.
Preparation time: 15 minutes
Cook time: 6 minutes
Nutrition Information per serving: 68 calories, 3 g fat (5% D.V.), 2.5
g fibre (9% D.V.), 211 mg sodium (14% D.V.), 3 g sugar
Healthy Holiday Eggnog: Yield: 8 servings
6 cups of skim milk
1 cup of egg substitute
½ cup of non-fat powdered milk
6 tbsp. of sugar
2 tsp. vanilla extract
2 tsp. rum extract
Ground nutmeg and cinnamon for garnish
Preparation time: 0 minutes
Cook time: 30 minutes
1. In a pot over medium heat, whisk together skim
milk, egg substitute, powdered milk, and sugar
over medium heat. Cook stirring, 15 to 20
minutes until thickened.
2. Remove from heat, whisk in vanilla and rum
3. Let cool, stirring occasionally 20 – 30 minutes.
4. Refrigerate until chilled, 2 – 3 hours.
5. Stir well, pour into cups. Sprinkle each with
nutmeg and cinnamon.
Nutrition Information per serving: 100 calories, 1 g fat (2% D.V.), 0 g fibre, 200 mg sodium (13% D.V.),