by Bernice Voordouw
by Bernice Voordouw


On February 18th we discussed Canada's Food Guide and different ways to eat healthy. The group explored the ins and outs of reading labels and grocery store flyers. Guests considered the need for drinking lots of water, eating 5 - 10 servings of fruits and vegetables and controlling their intake of salt. Healthy snacks were served at the break. We also learned that Bernice loves lattes!
Healthy Eating - by: Bernice Voordouw
Safe food and good nutrition are important to Canadians. Eating a nutritious and balanced diet is one of the best ways to protect and promote good health. It's easy to choose foods wisely when you follow Canada's Food Guide. Some tips found in Canada's Food Guide are:
Click here for more info food-guide
Fitness - by: Debbie MacIntyre
Physical activity improves your health and well being. It reduces stress, strengthens the heart and lungs, increases energy levels, helps you maintain a healthy body weight and improves your outlook on life. Walking, one form of exercise, and the many benefits it reaps, was discussed. A few exercises were demonstrated by the guests and volunteers. Also some exercises were demonstrated using a Pilates ball.


By Debbie MacIntyre.
The Canadian winter season is 3 months in duration (Dec. 21 - Mar. 20.) The key to coping with winter is to be prepared. The fall season is an appropriate time to prepare for the winter. There are many things to consider: winter clothing, winterizing your vehicle and your home. Winter weather terms were discussed this evening - a few of those being: wind chill, blizzard, freezing rain and snow flurries.
Two serious medical conditions frostbite and hypothermia are preventable. It is always important to dress appropriately for the winter weather. Winter driving can be challenging. Be prepared. Winterizing your vehicle and safe driving tips were discussed. During the winter season people generally spend more time indoors due to the cold temperatures and weather conditions. There are many winter activities to enjoy. The most popular activities are skating, tobogganing, ice hockey and skiing.

By Virginia Dueck:
This evening we talked about culture shock. This is a feeling. (not a disease) It's very common for people entering a new country to experience feelings of frustration and anxiety. Four phases characterize this process of adjustment. Phase 1 is the "honeymoon" phase. People think Canada is great! In Phase 2 people go through a time of crises - they can feel anger, depression and want to reject their new country. When they enter Phase 3, known as the "getting along" stage, they begin to accept Canadian ways and start to feel more relaxed. In the last phase which is sometimes called "back to normal" the individual feels comfortable living in Canada. No one person experiences the phases in the same way, but all newcomers go through a period of adjustment. Having friends, talking about our feelings, listening to music from our country of origin while realizing that our feelings are normal are healthy ways to gradually help us accept our new home. English Café is a place where we welcome our new friends,extend acceptance and give opportunity for heart to heart conversation.
Not surprisingly, newcomers will likely experience reverse culture shock when they go back to visit their native country!
