Lifestyle Medicine at Ocean View Family Practice

08/12/2026

EXERCISE SNACKS for hip mobility!

🏋️ Join us in trying these simple but effective hip rotations to keep your hips mobile!

08/11/2026

Welcome to GETTING UP OFF THE FLOOR- Part 11

😳 Here is a little challenge for those of you who were looking for something more difficult.

🤔 Can you get down to the floor… and back up… without using your hands? This movement can tell you a lot about your strength, balance, and flexibility — and research has shown it can be connected to how long people tend to live.

💪 Do you want to give it a go? Try lowering yourself down to sit on the floor, then get back up — using as little support as possible (no hands/knees, or furniture/walls).

🔟 You start with a perfect score of 10 and points come off each time you need to use a hand, knee, or leg for support, or if you lose your balance along the way.

❓Why it matters: In a study that followed over 2,000 adults for several years, people who could do this with little or no support were significantly less likely to have died by the end of the study than those who couldn’t do it at all without major help. Every bit of improvement seemed to matter — even small gains in movement were linked to better odds over time.

😊 The good news? This is a skill you can practice and build, no matter your age or current fitness level. It’s okay if it feels hard or awkward at first — that’s completely normal! Start by practicing the sitting-down part on a low chair or stool, go at your own pace, and build from there. Small steps add up!

🎥 Check out the video below — it walks you through how to get down to and up from the floor safely, without needing any assistance.

Give it a try this week and let us know how it goes! 💪

08/05/2026

😊 I was recently interviewed for a Plant Based Canada podcast which was just released!

😊 We discussed why I went into family medicine and how that led to lifestyle medicine.

🥬 We also talked about some of the challenges people face when trying to add more plants to their diets, food served in schools & hospitals, and processed foods.

😊 Link below if you are interested.

🙏 Many thanks to Clint & Zahra from Plant Based Canada!

https://na01.safelinks.protection.outlook.com/?url=https%3A%2F%2Fplantbasedcanadapodcast.buzzsprout.com%2F1675711%2Fepisodes%2F19552525-episode-120-dr-irina-ghenea-on-the-push-to-get-processed-meat-out-of-hospitals&data=05%7C02%7C%7C2631306694574cb6516408def2281b8b%7C84df9e7fe9f640afb435aaaaaaaaaaaa%7C1%7C0%7C639214451267931079%7CUnknown%7CTWFpbGZsb3d8eyJFbXB0eU1hcGkiOnRydWUsIlYiOiIwLjAuMDAwMCIsIlAiOiJXaW4zMiIsIkFOIjoiTWFpbCIsIldUIjoyfQ%3D%3D%7C0%7C%7C%7C&sdata=6ugzHwYD9qFaLkccNUoDGh8XmAGGlJ9HfD8ZiHZHo%2Bo%3D&reserved=0

Our guest this week is Dr. Irina Ghenea. Dr. Ghenea was born in Romania and immigrated to Canada with her family at a young age. She grew up in Montreal, and her experience as a competitive swimmer and working as a lifeguard in her teenage years sparked her interest in health and fitness.

As a medical student at McGill University, and went on to do her Family Medicine residency at Memorial University in Newfoundland. She started her Family Practice in North Sydney in September, 2000.

In 2021 Dr. Ghenea discovered the field of lifestyle medicine. She learned how to support people in becoming as healthy as they can be, by improving lifestyle habits. Dr. Ghenea became certified with the American Board of Lifestyle Medicine in December 2025.

Dr. Ghenea was also among more than 160 healthcare professionals who signed an open letter calling for processed meats to be removed from institutional menus across Canada. They argue the move would better align hospital and school food policy with chronic disease prevention and dietary guidelines after processed meats like bacon, hot dogs, and deli meats were classified by the World Health Organization as Group 1 carcinogens.

08/05/2026

NUTRITION

🥒 The Community Garden at the North Sydney Food Bank has produce ready to be picked! The garden is for everyone to share- you are welcome to stop by anytime and pick some veggies for your family.

08/04/2026

EXERCISE SNACKS for neck & spine mobility with Rebecca.

🤔 Do you find your self hunched over sometimes? Head down, shoulders forward?

📱 This can happen as we get older, but it’s happening at earlier ages as we all use phones, tablets and computers more and more. When we spend much of our time looking down, if we don’t do anything to counter the position, our postures change and our backs hurt. Left long enough, we have difficulty looking up and reaching up.

🙆‍♀️ This is a quick and easy movement I like to practice several times a day to keep things aligned. Although the video shows the spinal rule from standing, you can just as easily do it in a seated position.

😊 Enjoy!

08/04/2026

Welcome to GETTING UP OFF THE FLOOR - PART 10!

💪 Today we worked on the 90-90. This can be a very effective exercise - if you can put your weight on your knees.

💪 The reason I like so much is because it brings home the concept of shifting our weight FORWARD (not up!) when trying to get up. Whether you are doing a chair sit-to-stand or getting up off the floor, this is key! Give it a try and let me know how it goes!

🤔 Next week, in response to some requests for something a little more challenging, we will practice getting down to and up from the floor without using our hands and knees. Stay tuned!!

07/31/2026

PHYSICAL ACTIVITY

🚶 Hello everyone! This is a reminder that we have our monthly Walk With A Doc tomorrow morning at 9am!

👍 If anyone participated in the Healthy Habit Hunt for July and walked backwards, or sideways, and had people think you were a little… wierd🙄, please bring your calendar to the walk tomorrow (or take a photo and post it below), so you can be entered in a draw to win a prize!

😊 Looking forward to seeing you all there!

🐥Photo of some funky birdhouses made by a local artist “Frank’s Whimsical Birdhouses” to get your attention.😘

07/29/2026

PHYSICAL ACTIVITY
SOCIAL CONNECTION
STRESS MANAGEMENT

🥦 This is a reminder that we have our weekly gardening session at the North Sydney Food bank today at 4 PM!

🥬 Join me and Nancy Orkish from the North Sydney Garden Club- Nancy has graciously offered to share her extensive knowledge about gardening with anyone who joins us.

🥒 Other than being a wonderful way to spend an hour or two, gardening has a slew of health benefit benefits! Check out the information sheets below for more details

😊 I hope to see you there!

07/25/2026

EXERCISE SNACKS for MOBILITY with Mitchell Burke, Ariel Coish, Liam & Sam Tingley!

💪 The Squat
Strengthens your legs, hips, and core while improving balance and joint range of motion. A great functional move — it mimics everyday actions like sitting down and standing up, helping you stay independent as you age.

💪 Standing Reach & Toe Touch
Stretches the hamstrings, calves, and lower back while gently mobilizing the spine. Helps counteract stiffness from sitting and supports better posture and flexibility.

💪 Spinal Twist
Increases rotational mobility in the spine, releases tension in the back and obliques, and can aid digestion by gently massaging abdominal organs. Great for easing stiffness after long periods of sitting.

💡 Tip: Move slowly and only as far as feels comfortable — mobility work is about consistency, not intensity!

07/23/2026

PHYSICAL ACTIVITY
DEEP SQUATS

😊 Check out these information sheets to learn all you need to know about squatting!

🤔 Post any questions in the comments!