We sometimes feel that in order to be healthy, we need to cook up a storm of healthier concoctions. This doesn’t have to be the case.

Here are  5 superfoods that barely need any preparation or time – just your time in the grocery store.

1. Blueberries: A few blueberries in the morning can do wonders for your heart. Blueberries are high in fiber, which ultimately helps lower cholesterol, maintain a healthy sugar level, and lowers blood pressure. In our opinion, that’s a triple win situation for your heart-health!2. Apples: ‘An apple a day keeps the doctor away’ is a true saying! Apples are not only delicious but they are packed with healthy nutrients. They can help lower cholesterol, maintain healthy blood sugar levels, and will lower your risk of cancer and heart disease.

3. Broccoli: As much as you may want melted cheese on it to get rid of that icky taste, it actually has many health benefits. Here’s the good thing about broccoli- you can eat it in three ways, boiled, sautéed, and raw. Whichever way you choose to eat it, it is high in fiber and helps strengthen your immune system, bones, and eyes. It’s nutrients can also help fight certain cancers.

4. Avocado: You can eat avocado in any which way you like and it’s just a simply delicious fruit! Just throw on a bit of salt and pepper and you’re good to go! Avocados are packed with healthy fats and nutrients, which ultimately helps stabilize your blood sugar and lowers cholesterol. This will help prevent heart disease, stroke, circulatory disease, and high blood pressure.

5. Coffee: Last but not least, a good ol’ cup of Joe! Studies show that 4 cups of coffee a day can decrease the risk of developing Type 2 Diabetes! Although, it is important to remember to drink in moderation- too much caffeine can increase the risk of developing high blood pressure. This is why it is important to drink coffee during the day compared to the night to prevent health issues and eliminate it from your system before bed. You also want to consider decaf.

Now that you know these  5 super-foods, all you have to do is pop into a grocery store, buy a few items, and you’re good to go! Being healthy doesn’t have to be difficult.- There are many ways to be healthy which don’t include much time or effort.



This past week the parents of Corporal Trevor O’Keefe have donated a MIKEY defibrillator in his memory to the Burnt Cove-Bauline-St. Micheal’s Community Centre.

Corporal Trevor O’Keefe was recognized for his community-focused volunteer work. Members of the Witless Bay Volunteer Fire Department, representatives from the Burnt Cove-Bauline-St. Michael’s Community Centre and residents of the Southern Shore were on hand along with O’Keefe’s parents, Pierre and Biddy O’Keefe to present the MIKEY defibrillator.

His parents selected the community centre to receive the defibrillator, to keep the equipment close to where he grew up.

The MIKEY defibrillator is part of an initiative in support of fallen first responders by Canada’s 911 Ride, Atlantic Region.

With much of the country already experiencing plenty of snowfalls this winter, we thought that it would be a good time to talk about how the cold weather can increase the risk of a heart attack or a sudden cardiac arrest. More importantly how you can protect your heart and reduce that risk.

Although shoveling can seem like an easy chore, it can easily become a strenuous activity leaving you with plenty of fatigue. Lifting snow with a shovel back and forth across a driveway can take a lot out of those who are not regularly active. This can also be the case for those who have snowblowers, as the act of pushing the heavy machine can cause the same amount of strain.

In addition to the activity, the cold weather is another contributor to an increased risk as it can boost blood pressure, interrupt blood flow to part of the heart and make blood more likely to form clots.

Follow our tips below to make sure that you’re well prepared for shoveling your home this winter.

Before you shovel snow

  • If you’re recovering from a recent heart attack or have any doubts about shoveling affecting your health, please contact a doctor.
  • Look to avoid shoveling early on in the morning. Your blood is more prone to clotting due to the lower temperature. Aim to do it at a warmer point of the day if possible.
  • Do not eat a heavy meal before shoveling, as your blood will be diverted from the heart to the stomach.
  • Treat shoveling like a workout and warm up your body before you begin. Even something as simple as walking to the end of the street will be beneficial.
  • Do not drink coffee or smoke for at least one hour before or one hour after shoveling. These are stimulants and elevate your blood pressure and heart rate.

While shoveling snow

  • Use a small shovel that you can comfortably handle, rather than one that can pick up a lot of snow. Having a smaller shovel will allow for more loads, and won’t stress out your body.
  • Give yourself a lot of time to shovel. Plan to make frequent, 15-minute breaks.
  • Drink plenty of water
  • Dress in the appropriate amount of layers. Dress so you avoid hypothermia, but not too much and overheat. You could sweat a lot with too much clothing, which could result in the opposite effect of what you’re hoping for.
  • Make sure to cover your head and your neck.
  • Cover your mouth (breathing cold air can cause angina or trigger breathing problems).
  • Watch for the stereotypical signs of a heart attack: lightheadedness, dizziness, being short of breath or if you have tightness or burning in chest, neck, arms or back. If you or you think someone is having a heart attack, call 911 right away.

We hope that you’ve found these tips valuable. Stay safe and happy shoveling!





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 are meant to hold large numbers of people, 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.

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.




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.