The Latest Mikey Network News

How To Prepare For an Emergency

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The Canadian and provincial governments have announced that the week of May 6 to the 12th is Emergency Preparedness Week. The annual event encourages Canadians to take concrete actions to be better prepared to protect themselves and their families during emergencies.

This is so important to prepare for, as you’ll never know when an emergency will strike; as well as what kind of emergency it will be. Where do you start though? How much water will you need? Is it alright to use candles inside during a power outage? These are just a few questions that most will experience when they begin to assemble an emergency kit.

We’ve taken the liberty of highlighting some of the key pieces and items that you will need to have during an emergency of any kind.

Develop a plan

Before you begin gathering items for your kit, it’s important to create a well thought out plan in case of an emergency. We encourage you to develop plans for specific emergencies as each will vary with what is needed and how to act, but here are some key pieces that should be apart of every emergency plan.

  1. Contact information –  Whether it’s a family member, a friend, or emergency numbers; it’s important to have someone to contact in case of an emergency. We recommend having a contact list of emergency numbers, and more than one way to reach out to them. There will be times when a walkie-talkie is needed vs. using text messaging or social media.
  2. Evacuation plan – In case you are asked to evacuate your home, or even your area, select two safe locations you could go to. One should be nearby, such as a local library or community centre. The other one should be farther away, outside your neighbourhood, in case the emergency affects a large area.
  3. General Safety – Depending on the emergency you should know the procedures of how to act and address the emergency at hand. As an example, if you’re trying to perform a utility shut off procedure, every adult in your family, as well as older children, should also know how to turn off main utilities—water, electricity, gas.

Emergency Items

Water

Depending on the number of people that you will need to plan for, you will need to have at least four litres of water per person per day for drinking, food preparation, personal hygiene and dishwashing. As an example, if you have three family members, you should have at least 12 litres of water a day for a three-day emergency.

If you have a pet, the rule of thumb is to store 30 millilitres of water per kilogram of the animal’s weight per day. An average cat or small dog would require at least 1/5 of a litre (or half a cup) of water per day.

Food 

Any food that you plan on storing for an emergency should be non-perishable and easy to prepare (canned fruits, beans, dried fruits and vegetables, etc.). Depending on the emergency, you should have enough food for each person in your family for at least three days. IMPORTANT: Make sure to have essential tools on hand to make the food, like a can opener.

First Aid Kit

If you’re choosing a First Aid Kit it’s usually a good rule of thumb to find a large one with a bunch of items for various emergencies; you’ll never know what to expect.

Medication

If you or someone in your family is allergic to something or needs a medication with them at all times like asthma, you should plan to have that on hand, just in case.

Radio

Having a radio on-hand is essential if all other forms of communication have been shut down. Try to find a hand-cranked radio, so that you’re not reliant on batteries unless absolutely necessary.

We hope that you found this to be insightful for your kit. If you’re in need of more ideas or a guide to follow, check out the Government of Ontario’s emergency preparedness plan. 

Walk of Life: Heart Health Education

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Every year the Mikey Network helps to organize a team for the Walk Of Life. The annual event which you can do as a walk or a run is a wonderful way to spend your Saturday. There are tons of fun events that you can do with your family and all of the money that is raised by the Mikey Network’s team goes towards educational programs that advocate for heart health or placements of defibrillators to families or organizations.

Heart Health Education

As we lead up to the walk, we want to let those that have supported us see where their donations have gone. This week we’re talking about Heart Health Education and the Mikey Young At Heart app, which helps teach high school students how to perform CPR and use a defibrillator. The students can then use the time that they have spent learning these life-saving skills, towards their educational volunteer hours.

Although the app is primarily geared towards high school students, it’s available for everyone to use.

To inform students about heart health and the app, we’ll often send out members of our team to schools in the Greater Toronto area. They’ll perform demonstrations on how to use a defibrillator while talking about the benefits of the app. Below are shots of our team explaining how a defibrillator works, last year, at the Castlebrooke Secondary School.

If you would like to learn more about the Mikey Young at Heart app, please follow the link. If you would like us to come to your school to talk about heart health and the MYAH app, please contact us at info@mikeynetwork.com

Easing Back Into Working Out

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Exercising regularly is an important part of retaining a heart-healthy lifestyle. Performing physical activity helps you to live longer and allows your body to run and perform better in the long-term. It’s advised that everyone should be performing 150 minutes of exercise a week to maintain a heart-healthy lifestyle.

Uncertainty is what often faces those who are looking to get back into a regular work out routine though. How and where do you start when you haven’t worked out in months? Or even years? Alternatively, returning to a regular workout routine after a physical injury or a medical condition can be that much harder as you need to compensate for that new ailment.

Although beginning again can be a daunting task, it’s recommended that doing some activity is far better than doing nothing at all, as there is almost no disease that doesn’t benefit from exercise in some way.

Seek out a physician before you begin

Although we encourage you to exercise, we strongly recommend that before you do anything; you contact your physician to see what they recommend. This is recommended if you haven’t exercised in a year or so, or you’re recovering from an injury or health-related ailment. If you have simply taken off some time between seasons, you’re less likely to need to see your doctor.

For those that do see their doctor, they’ll be able to understand your level of recovery and fitness level better than anyone else, and will be able to provide you with a detailed plan to begin exercising again.

Here are some questions that you should ask when you go to meet your doctor:

  • How much exercise can I do?
  • How often can I exercise?
  • What types of exercises should I do?
  • What activities should I avoid?
  • Should I hire a personal trainer to exercise with me?

After you have met with your doctor, they may recommend that you should go through a rehabilitation program to teach you how to safely become more active.

If you have recently suffered a heart attack or a cardiac arrest you can find a cardiac rehab program in any province at cardiachealth.ca.

General workout tips

  • Focus on doing aerobic exercises when you begin working out again, rather than more complex movements like isometric exercises (pushups). Aerobic exercises are easier to perform and will help to make your heart stronger, while isometric could strain your muscles. Popular aerobic exercises include running, walking, and swimming.
  • Try to organize your exercises with friends, family, or by joining a group at a local gym. Going with another person (or group), even if you both haven’t been as active, can be a great motivator to keep exercise as a regular part of your routine. Additionally, many workout facilities have personal trainers that can help you to create your own workout program for free, the YMCA is one of note.
  • Make sure that you stay hydrated. It is important to drink water even before you feel thirsty, especially on hot days.
  • Go at your own pace. For many people returning back to a regular workout routine, it’s normal to feel some self-consciousness. Just make sure to do what feels comfortable to you and to keep progressing.

If you have some workout tips, please let us know in our comments or message us on Facebook or Twitter.

 

 

TWO MEN AND A TRUCK® Niagara Donates a MIKEY

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The Mikey Network was recently on hand to view the presentation of a MIKEY donation by TWO MEN AND A TRUCK® St.Catharines and Niagara, to the Roma Soccer Club.

In attendance for the presentation was Cotie Drinkwater, General Manager of TWO MEN AND A TRUCK® St.Catharines and Niagara; Martin Beswick, Roma Soccer President (middle), and Pete D’Elia, Roma Soccer Vice President (Right).

Roma Soccer is a soccer club based out of St. Catharines, Ontario, that organizes and coaches youth teams. They’re an organization that is very active in the community, and they strive to be a positive environment, provide supportive infrastructure, and to develop players physically, intellectually and socially through the sport of soccer.

Everyone here at The Mikey Network is touched by the donation of a MIKEY by TWO MEN AND A TRUCK® St.Catharines and Niagara to an active community sports organization like Roma Soccer. We’re pleased to know there is one more MIKEY in the community ready to provide a second chance at life should the need arise.

When Heart Healthy Fruits and Vegetables are in Season

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There is a reason why your mom wanted you to eat your vegetables. It’s a well-known fact that a diet rich in vegetables can benefit your health in many ways, including your heart.

For this reason, it’s important to have a diet that is full of fruits and vegetables.  Which vegetables and fruits are the most heart healthy though? And what time of the year are they available? We’ve come up with a list to break this down.

Below are some of the best fruits and vegetables that you can have for a heart-healthy diet, as well as when they’re in season.

Heart Healthy Fruits and Vegetables

Berries

Berries such as strawberries and blueberries are believed to carry antioxidants that help to decrease blood pressure and dilate blood vessels. This is attributed to the benefit of compounds known as anthocyanins, and flavonoids.

When they’re available: 

  • Strawberries: May, June, July, August, September, and October
  • Blueberries: July, August, and September
  • Cranberries:  September,  October and November
  • Raspberries: July, August, September, and  October

Potatoes

Although potatoes can be more challenging to your heart healthy dining, if you don’t deep fry them, they can be extremely good for your heart. They’re rich in potassium and high in fibre (if the skin is left on), which again, can help lower blood pressure and the risk of heart disease.

When they’re available: year round

Tomatoes

Similar to potatoes, tomatoes are high in heart-healthy potassium. Plus they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help to get rid of “bad ” cholesterol, keep blood vessels open and lower heart attack risk.

When they’re available: 

  • Greenhouse: year round
  • Field: July, August, September, and October

Broccoli, Spinach and Kale

When it comes to your heart health, you can’t go wrong with vegetables. Green vegetables like broccoli, spinach or kale can give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and can free your body of potentially harmful compounds. They’re also high in fibre and contain lots of vitamins and minerals.

When they’re available: 

  • Broccoli: June, July, August, September, and October
  • Spinach: May, June, July, August, September, and October
  • Kale: June, July, August, September, and October

Avocado

These soft, tasty fruits will provide your body and heart with plenty of healthy fats. They’re composed of monounsaturated fats, high in antioxidants, and also contain potassium to help lower heart disease factors.

When they’re available: (commercially) generally year round

Asparagus

One of the most important heart-healthy ingredients that are found in asparagus is vitamin B6. This vitamin can lower homocysteine, a form of amino acid that has been linked to heart disease.

When they’re available: May and June

Bell Peppers

Bell peppers contain folate, another nutrient that can reduce homocysteine.

When they’re available: 

  • Greenhouse: February, March, April, May, June, July, August, September, October, November, and December
  • Field: July, August, September, and October

Carrots

Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.

When they’re available: February, March, April, May,  July, August, September, October, November, and December

Garlic

Garlic contains phytochemicals that boost immunity and protect the heart against diseases.

When they’re available: February, July, August, September, October, November, and December

Onions

Onions are a rich source of sulphur-containing phytochemicals. These phytochemicals can reduce cholesterol levels, and therefore, prevent heart disease.

When they’re available: year round

If you’re interested in learning about other heart-healthy foods, check out our post on Ten Essential Foods For A Heart-Healthy Diet; And if you’d like to know when other fruits and vegetables are available, check out Foodland Ontario’s page.