Keeping a proper sleep schedule can sometimes be tricky. Many of us feel distracted at night because we browse social media or we end up binge watching our favourite shows on Netflix.

A new study that was published last week suggests that those who struggle to get a goodnight’s sleep and who suffer from insomnia type symptoms have a greater chance of having a stroke or a heart attack.

It focused on a few key areas: do you have trouble falling asleep or staying asleep? Waking up too early in the morning? Or trouble staying focused during the day due to poor sleep? Which many of us can relate to. Below are some of our tips on how to make sure you have a well regulated sleep schedule.

1. Avoid coffee and tea in the late afternoon/evening

We know that coffee and tea are two delicious drinks that many of us simply cannot eliminate, especially during the morning. It is no secret that caffeinated drinks will keep you awake at night, and the reason being, caffeine has a stimulant that is meant to keep you more awake. However, what we may not know is that, coffee stays in your body for approximately 6 hours after you drink a cup, according to ‘Livestrong’. In order to prevent staying awake at night, try to limit your caffeine in-take six hours before bed time. That way your body will release the stimulant and you will feel tired naturally.

2. Avoid Napping & Technology

Taking a nap is probably the greatest feeling in the world but it may be a bad idea for consistent night-time sleep. Napping for a long period of time can result in feeling grumpy, and will affect your ability to fall asleep at night. If you try to limit the time frame of your naps or napping in general, it may aid into the elimination of an irregular sleep pattern. Instead, go to sleep earlier than you normally would.

In light of napping and falling asleep at a decent time, technology can sometimes be problematic for a proper sleep schedule. We have all had those nights, where we feel so tired, to the point that one eye is open but the other is closed. The reason for the open eye may be because of the cute video on social media, of the cute puppy taking care of his younger brother and sisters. While it is okay to be immersed in technology, it is equally as important to give yourself a schedule. Consider stopping your browsing an hour before bed time so that your mind has the ability to relax.

3. Limit Netflix and Chill

We all love Netflix and chill, more specifically, the snacks involved such as potato chips, ice cream, candy, and popcorn. While we indulge in our snacks and watch the new episode of stranger things, it is important to know when to call it quits- and tell your mind ‘one more episode’ isn’t happening. Perhaps, give yourself a cut off time for television, but it is important to be diligent in doing so. This will ensure that you are sleeping on time, gaining enough rest for your busy days at the office, and helping to prevent the possibility of certain health issues.

Overall, it is important to keep schedules and routines. Once your body gets used to an everyday task, it then becomes difficult to stray away from it. Furthermore, lack of sleep can cause severe health issues that may not be as evident now but could be in the near future. Sleeping regularly and making sure you are receiving enough rest is important to properly function every day. You will feel more organized, alert, and energized – perhaps, you won’t need that cup of coffee after all!

November is CPR month in Canada and many organizations are doing their part to help educate Canadians on how to properly respond to emergency situations. Knowing how to do so is important, as emergencies where CPR is required, has a vastly better outcome if there are bystanders actively performing CPR, rather than waiting for help to come.

In the cases of Sudden Cardiac Arrest the chances of being saved increase even more if you are using an AED or a defibrillator, like our MIKEY’s. These aren’t always as easy to find though as they’re primarily set up in locations that large numbers of people frequent, like hockey rinks or schools. It’s important to have them available in locations like these as they’re so often frequented by the public, but because these locations are so big, they can often be difficult to find.

To help you know where AED’s are, we encourage you to check out the Ontario Registry which indicates where an AED is closest to you in the province (If you don’t live in Ontario, we encourage you to check if your province has an up to date registry). Although the registry has many AED’s added, it doesn’t have them all. So, we encourage you to always keep an eye out when entering a large location so that you know where to find one in case of an emergency.

St.John’s Ambulance

We also recommend a newer tool from our friends at the St.John’s Ambulance. They have partnered with AEDMAP to create an app the shares the location of AED’s throughout Canada. It utilizes google maps and indicates where AED’s are in proximity to your location.

Fortunately, we have a pretty good grasp of all of the locations that our MIKEY’s are housed. We have 100 MIKEY’s placed in GO stations in and around the GTA, a MIKEY on every one of TWO MEN AND A TRUCKS® moving trucks, and a full list of MIKEY’s that we’ve donated to families, schools and organizations from all over the world.

Connect with us on our social channels, and let us know where you’ve seen a MIKEY!

November is CPR Month in Canada and various organizations  are aiming to highlight the need for Canadians to know the proper procedures for resuscitating someone in an emergency situation.

The importance of knowing how to perform CPR is more important than ever, as each year 23,000 lives are taken because of heart attacks and cardiac arrest. Heart attacks may sometimes lead to cardiac arrest, a condition in which a person stops breathing and their heart stops pumping blood.

Fortunately for Canadians that are interested in learning how to save a life, there are many resources available that can teach you the proper procedures. We’ve composed some of these helpful resources into a list below.

CPR Resources

The Mikey Young at Heart App

The free app which was created to provide high school students with an understanding of CPR procedures and how to use an AED, is taught through instructional videos that they can view at their own pace. Not only is the app easy to use, the hours accumulated on it also count towards their volunteer hours that they will need to earn during the semester. Don’t worry if you’re not in school, the app can be used by anyone.

Download the app today to learn more.

Learn How To Maintain an AED

When using an AED, the odds of a life being saved are greatly increased, which is why it’s so important for people around the world to know how to use and operate an AED.Along with knowing how to use a defibrillator, it’s also hugely important that you know how to maintain and check if it’s working.

It is easy to make sure a defibrillator like our MIKEY’s are properly maintained and ready to save a life should the need arise. Follow the link here to learn how to properly maintain an AED. Click here to download our checklist and manual.

The St. Johns Ambulance

The National organization has been a stalwart for CPR information throughout Canada since their inception in 1883. They offer various courses depending on type of first aid training certifications that participants are looking for. They also act as a great source for any first aid guidelines and industry information as they are seen across Canada as the experts in certifications for first responders.

 The Heart and Stroke Foundation

The organization which gathers funding and organizes studies in the areas of heart and stroke, is a great resource for information on how to respond to emergency situations. On their site they have short videos on how to react to a cardiac arrest, or how to use an AED; as well as some nice promotional materials that are downloadable and can be hung up in your workplace, school or home.

If you’re aware of another resource that you think is valuable, please feel free to let us know. Take the steps today, that can help save a life tomorrow.

This past week in Canada has brought about the debate of whether certain foods are ok to have for a heart-healthy diet, specifically red meat. Many doctors agree that eating red meat is linked to cancer and heart disease, but are the risks big enough to give up burgers and steak? This has been a hotly debated issue ever since this story came out suggesting that it’s alright to have it once in a while, going against established advice.

Although it’s always good to have a discussion around what is good and what isn’t good for a heart-healthy diet, we believe in proven and long-standing recommended methods. Below are some of these heart-healthy diets.

Dash Diet

Researchers and heart-related organizations have developed a dietary plan called, Dietary Approaches to Stop Hypertension, or what is known as the DASH diet. The diet consists of vegetables, fruit, whole grains, low-fat dairy products and a lower level of salt.  Dietitians of Canada states that DASH can even be as effective as some medications in helping keep blood pressure levels in a normal range.

To help walk us through this diet, we’ve asked our Registered Dietitian, Marsha Rosen, to explain its components and what a normal day would be like on the DASH diet.

The DASH diet emphasizes making meal and snack choices from the following Food Groups:

  • Vegetables
  • Fruit
  • Grains
  • Low Fat or No-Fat Dairy Foods
  • Lean meats, poultry and fish
  • Nuts, seeds and dry  legumes
  • Fats and oils

The DASH Eating Plan outlines what you would eat normally if you followed a 2000 calorie a day diet.

Food GroupNumber of
daily servings
Example of serving size
Grains6-81 slice whole grain bread   ½ cup cooked brown rice or whole wheat pasta *Choose whole grains like oats, millet, barley, bulgur and quinoa most often*
Vegetables4-5½ cup any raw or cooked vegetable   1 cup raw leafy vegetable ½ cup low sodium or reduced sodium vegetable and tomato juice
Fruit4-51 medium fruit
¼ cup dried fruit½ cup fresh, frozen or canned fruit or juice
Low-fat milk products2-31 cup skim or 1% milk   1 cup low-fat yogurt (2% milk fat or less) 1.5 oz low-fat cheese (19% milk fat or less)
Lean meat, poultry and fish6 or less1 oz cooked lean meat, skinless poultry or fish
1 egg
Nuts, seeds and legumes4-5 times per week1/3 cup unsalted nuts (almonds, walnuts)   2 Tbsp peanut butter 2 Tbsp seeds (sunflower, pumpkin) ½ cup cooked legumes (kidney beans, chickpeas)
Fats and oils2-31 tsp non-hydrogenated, unsalted margarine   1 tsp oil (olive, canola, etc.) 1 Tbsp low-fat mayonnaise or salad dressing
Sweets and added sugars5 or less per week1 tbsp sugar, jelly or jam   ½ cup sorbet


In addition to focusing on these key food areas, the DASH eating plan encourages you to eat foods that are high in potassium, calcium and magnesium.

Potassium – Good sources of potassium include tomatoes, bananas, oranges, potatoes, nuts, lentils, beans, milk and fish.

Magnesium – Good sources of magnesium include spinach, whole grain cereals, nuts, seeds, fish, beans, soy and lentils.

Calcium – High amounts are found in milk, yoghurt, canned fish with bones mashed in, leafy green vegetables, beans and tofu (manufactured using calcium salts).

And finally – all of this is a wonderful beginning to lifelong healthy eating habits – the one other key step is to introduce some regular exercise that is personally enjoyable and done regularly. Get some professional help if you need it to start you on an appropriate program.

Mediterranean Diet

The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.

The main components of the Mediterranean diet include:

  • Daily consumption of vegetables, fruits, whole grains and healthy fats
  • Weekly intake of fish, poultry, beans and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat

Other important elements of the Mediterranean diet are sharing meals with family and friends, enjoying a glass of red wine and being physically active.

Plant-based, not meat-based

The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is eaten only occasionally.

Healthy fats

Healthy fats are a mainstay of the Mediterranean diet. They’re eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease.

Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol levels. Nuts and seeds also contain monounsaturated fat.

Fish are also important in the Mediterranean diet. Fatty fish — such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.

Eating the Mediterranean way

Interested in trying the Mediterranean diet? These tips will help you get started:

  • Eat more fruits and vegetables. Aim for 7 to 10 servings a day of fruit and vegetables.
  • Opt for whole grains. Switch to whole-grain bread, cereal and pasta. Experiment with other whole grains, such as bulgur and farro.
  • Use healthy fats. Try olive oil as a replacement for butter when cooking. Instead of putting butter or margarine on bread, try dipping it in flavored olive oil.
  • Eat more seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.
  • Reduce red meat. Substitute fish, poultry or beans for meat. If you eat meat, make sure it’s lean and keep portions small.
  • Enjoy some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.
  • Spice it up. Herbs and spices boost flavor and lessen the need for salt.

The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they’ll never eat any other way.

Do you have any diets or recipes that you’d like to recommend to us? Send us a message!

Healthline is a great website that has a list of interesting facts on all kinds of subjects. Of course, we think the most interesting list is the Heart Facts. Here’s just a sample of the cool things we’ve learned:

  1. The average heart is the size of a fist in an adult.
  2. Your heart will beat about 115,000 times each day.
  3. Your heart pumps about 2,000 gallons of blood every day.
  4. An electrical system controls the rhythm of your heart. It’s called the cardiac conduction system.
  5. The heart can continue beating even when it’s disconnected from the body.
  6. The giraffe has a lopsided heart, with their left ventricle being thicker than the right. This is because the left side has to get blood up the giraffe’s long neck to reach their brain.
  7. A woman’s heart beats slightly faster than a man’s heart.
  8. Death from a broken heart, or broken heart syndrome, is possible but extremely rare.
  9. The fairy fly, which is a kind of wasp, has the smallest heart of any living creature
  10. If you were to stretch out your blood vessel system, it would extend over 60,000 miles.

Visit for more interesting heart facts!