Welcome to the Copeman Care Hub

Please enjoy this collection of health articles, tips, recipes and news from our expert clinical team members, including physicians, dietitians, kinesiologists, psychologists, neuropsychologists and family health nurses.

The role of nutrition in supporting a strong immune system

Nutrition is vital to building and supporting a strong immune system. Here are 8 nutritional strategies to help support your immune system

Mask wearing 101

From storing and cleaning your mask to tips for proper use, here is everything that you need to know about gettng the most out of your face mask

Understanding anxiety: What is anxiety and how can we manage it?

Feeling anxious? You’re not alone. Learn more about the symptoms of anxiety, methods of self-management, and when to seek help.

An update on antibody testing for COVID-19

Here’s a review of where British Columbia and Alberta are at in ensuring safe and effective antibody testing for the public.

5 tips to support your child’s mental health as they return to school

Here are 5 tips to support your child’s mental health (not to mention your own) as they return to school this fall

Returning to school during COVID-19

As parents, we want to do everything we can to continue the education and development of our children, yet we also want to protect them from COVID-19.

Mexican black bean salad

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WEBINAR – Adolescent Brain Development

Learn about adolescent brain development and how to incorporate strategies for mitigation and prevention of mental health issues.

How to save time and money on summer groceries

Summer is a busy time, and it can be hard to eat nutritious food when you’re headed off on family road trips, drinking at backyard BBQ’s, and camping! Sometimes our health, and our spending, can go out the window during an on-the-go summer. Luckily, with the following tips, you can save both time and money […]

Rosemary black bean dip

Are you looking for a way to make eating raw vegetables more enjoyable? Or maybe you want to pair a healthy dip with some tortilla chips for a weekend away camping? This rosemary black bean dip is a great alternative to store bought or packaged options. Packed with protein and flavour, this dip should make its way into your snack rotation. Plus, it is cost effective and quick and easy to make!

3 tips to improve your relationship with food

Did you know that the longest relationship you will have in your lifetime is your relationship with food? Every day we choose what we eat, when we eat, and why we eat – that’s a lot of choice! Fueling our bodies requires constant decision-making, and this decision-making can be influenced by many factors. Daily decision-making […]

Black bean brownies

These brownies are full of nutrition from black beans and nut butter. Packed with protein, fibre, and healthy fats, you’ll satisfy your sweet tooth and your body will thank you!

COVID-19 summer safety

This article was contributed to by Dr. Beth Donaldson, Dr. Nathan Thakur, and Dr. Raymond McConville Summers are typically full of BBQ’s complete with share plates and skewers, happy hours where drink glasses clink in toast, adventurous vacations, and lively, yet crowded events. However, in the wake of COVID-19, our traditional summer activities have shifted […]

Summer detoxes: Are they worth the hype?

Detoxes are usually marketed to make you lose weight, feel better, increase energy or improve overall health. But are they worth the hype?

Your guide to advance care planning

Advance care planning is the process of thinking about and discussing your values and goals towards healthcare with your loved ones. Here are some tips to get started.

How to avoid nutrition misinformation and myths

Food fads, misleading supplement claims and fake nutrition news are everywhere we look. Here are 8 common misleading nutrition tactics to look out for.

How to manage “return to work” anxiety during the pandemic

The prospect of returning to work during COVID-19 can cause a variety of thoughts and emotions. Here are some tips to manage “return to work” anxiety.

Yam leek and spinach frittata

This frittata recipe is packed with protein and vegetables! Try it for nutritious brunch, dinner, or prepare it on Sunday as part of your weekly meal prep!

8 kitchen hacks to reduce food waste

Reducing food waste is not only good for the environment, but can save you time and money! Watch or read as registered dietitian Leigh Renwick shares eight creative tips to reduce food waste. 1. Display your greens Keeping green vegetables such as chard, kale, or collard greens in water can prolong freshness, ensuring your greens […]

We stand against racism

We commit to listening, learning and developing a deeper understanding of systemic racism so we can take meaningful action against discrimination.

Exploring whole grains

We hear a lot about the benefits of whole grains – so much so that you may find yourself wondering what, exactly, is a whole grain? By definition, a whole grain is a grain that is not refined. Whole grains contain the bran, endosperm, and germ of the crop. Maintaining the bran, endosperm, and germ makes whole grains very dense in nutrients.

Getting started with meal planning

Meal prepping can also help to alleviate feelings of stress and anxiety associated with setting aside enough time everyday to prepare healthy meals. In this video, Britney Lentz, a registered dietitian at Copeman Healthcare, goes over some tips and tricks on how to get started with meal prepping. Watch the video, or continue on to the article.

5 travel-free adventures to plan this summer

While we likely won’t be crossing any borders this summer, we can still safely embrace our sense of adventure. Here are 5 travel-free adventures to plan this summer.

Raising healthy eaters

Did you know that the the longest relationship you will have in your life is your relationship with food? Because of our life-long relationship with food, it is critically important that we raise our children to be healthy and competent eaters. The good news is that children have not yet been influenced by diet culture […]

All about bloating

While talking about bloating may not sound super exciting, most of us have experienced a sore or distended abdomen at some point in our lives, whether it be mild or extreme. Watch, or read as registered dietitian Beth Nanson, breaks down the causes of bloating, and what you can do to relieve it.  What is […]

Virtual prevention screen FAQ

While we have all been living through unprecedented social change during the COVID-19 pandemic, we know that continuity of care and tracking your health risks is important at all times. To better serve your needs, and accommodate your health and safety, we are excited to introduce the virtual prevention screen. The virtual prevention screen is […]

Rehabilitation program for osteoarthritis now available virtually

Good Life with OsteoArthritis (GLA:D) is made up of education and exercise sessions to help participants manage their osteoarthritis

4 creative ideas to mix up your outdoor workout

Whether you’re working out in your backyard or at a local park, here are 4 ways to get creative with your outdoor workout

always tired this might be why

Feeling more tired than usual? This might be why

You may be experiecing overwhelming thoughts during these times of uncertainty. But why have they manifested in the form of physically being more tired?

How will we win the COVID-19 war?

This article will provide an overview of the progress that we have made to help us treat COVID-19 and find an effective vaccine.

Sunflower seed pesto

Did you know that while pesto is traditionally made with pine nuts, that other nuts and seeds can be used as well? This pesto recipe is both plant-based, and gluten-free! The recipe also calls for beans, which up the protein and fibre content of this traditional spread. Mix this pesto into pasta, or spread it on some toast – there’s no cooking required!

Banana mango smoothie

With this smoothie you can taste the sunshine, even if it’s not sunny out! Try this tropical flavoured fruit smoothie today, with fibre and potassium from banana and mango, and a boost of protein from Greek yogurt. It’s a tasty and quick breakfast to whip up, and will leave you feeling nourished and hydrated. Pour this smoothie into a bowl and top with some lower-sugar granola, oats, or shredded coconut to have a delicious smoothie bowl. You can watch the video below, or read the recipe!

Single serving banana pancakes

Many of us live alone, and a big batch of pancake batter may make too many pancakes for our needs! Whether you’re looking to treat yourself on Sunday morning, or you want to get away from the kids for a meal on your own, these single serving banana pancakes are the perfect fun and easy, yet indulgent breakfast! Bananas are high in potassium, and hemp hearts boost the recipe’s protein and fibre content.

Banana nut breakfast cookies

Who doesn’t want to eat cookies for breakfast? The good news is that these banana nut breakfast cookies are a perfect way to start your day! Full of protein, fibre and omega 3 fatty acids, your morning bowl of oatmeal is now in cookie form. Not only can these cookies be eaten for breakfast, but they’re a perfect afternoon pick-me-up for those long work-from-home days.

Sweet and salty yogurt parfait

Who doesn’t love a salty-sweet snack? This Greek yogurt parfait is the snack, especially if you’re craving a little dessert after dinner! While we don’t recommend too much snacking before bed, this nutritious treat is loaded with protein from Greek yogurt and almonds. Protein will satisfy those evening snack cravings and balance your blood sugar. This snack is also high in magnesium, a mineral that plays a role in producing melatonin and preparing our bodies for sleep.

The link between nutrition and sleep

While many aspects of our physical and mental well-being can be affected by lack of sleep, did you know that not getting enough shut eye can also have an impact on your food choices?

White bean and veggie pasta

There’s nothing like a fresh and hearty pasta dish. This white bean and veggie pasta is full of protein and fibre from ingredients like bean based pasta, white beans, and veggies. While this recipe is nutrient packed, it also features white wine and parmesan cheese – so you feel like you’re eating at your favourite Italian restaurant even though you’re in the comfort of your own home! Watch the video, or read the recipe written out below. Either way, we know you’ll love this healthy and hearty dish.

5 tips for digestive health

Stress affects many things in our life such as mood and emotional resilience. Stress can also affect our digestion. Most of us recognize the feeling of having an upset stomach when we are anxious, and stress has even been linked to more serious gastrointestinal conditions such as peptic ulcers. Most of us are feeling extra […]

5 tips to build a better smoothie

As the weather gets better and the sun comes out, smoothie season begins! Many people start drinking smoothies when it’s warmer out, especially for breakfast or as a snack. However, if we’re going to consider a smoothie as a meal, there are some things we need to consider. Sometimes, a smoothie made solely of fruit […]

4 food safety tips for your next social gathering

The warmer weather has us craving the outdoors more than ever. Months of isolation also has us craving our social groups! After all, what defines spring and summer more than a good happy hour with your friends and neighbors? While physically distanced gatherings of 6 or less people are now permitted in British Columbia and […]

Mental health resources

As we continue to practice physical distancing to help prevent the spread of COVID-19, our social groups and day-to-day routines have changed dramatically. All of these life changes, as well as the uncertainty surrounding the global pandemic, can have impacts on our mental health. It is with this in mind that we have created the […]

What to expect from your next appointment with your physician

As restrictions gradually lift in British Columbia and Alberta, services are starting to re-open. This could mean you get to visit your favourite coffee shop for a take-away latte, or finally get your hair cut! Your physician’s office, or medical clinic, is most likely re-opening as well, and starting to see patients for more urgent, […]

Cookie dough hummus

We usually think of hummus as a savoury snack, great with carrot sticks and crackers, but what if we told you you could make dessert hummus? Beans and chickpeas are a great staple for your pantry at this time. Whether you use dried chickpeas, or canned chickpeas, they are low cost and shelf-stable! Chickpeas are a great source of plant-based protein and fibre. This cookie dough hummus is best served with apple slices.

WEBINAR – Introduction to intuitive eating

In this webinar hosted by Britney Lentz and Sara Friedrich, Registered Dietitians at Copeman Healthcare, listeners will learn about the 10 principles of intuitive eating.

Daily well-being checklist

We encourage you to treat yourself compassion. Use this checklist to gently guide yourself along the right path with these simple practices performed daily.

Tips for building mental toughness during times of scarcity

Use gratitude to build mental toughness

Stress is caused by feelings of scarcity. When we perceive that we do not have enough resources (e.g. time, money, personal space), we experience stress and anxiety. But could it be, that the reverse is also true—that if we challenge those perceptions, we can tap into feelings that come from having enough?

3 tips for mindful meals

With more time at home due to the COVID-19 pandemic, your eating patterns are probably looking a little different than usual. You might be spending more time in the kitchen snacking, or you may be skipping meals due to increased anxiety and stress. These changes in eating habits are normal reactions to an abnormal situation, […]

Couch ergonomics

Many of us are used to working in offices with ergonomic set-ups. However, as most of us work from home during the COVID-19 pandemic, we may not have access to standing desks or ergonomic office chairs. In fact, many of us have nowhere else to work besides our couch! Watch below as I explain couch […]

Blueberry chia seed pudding

With most of us staying home more than we are used to, we have a little extra time to hang out in the kitchen! This is a great opportunity to improve your skills in the kitchen and try out some new recipes.

Self-compassion is vital: Here’s how to practice it

During times of transition, disruption and unease, cultivating more self-compassion is key. Here are 4 new skills and behaviours to try during this time of many unknowns