Meal Planning Tool Kit

Our September meeting used the Heart & Stroke Risk Assessment Survey to get some discussion going on the most common opportunities we have as a group to further improve improve “heart healthy” living and add life to our years. We also agreed to use the results to develop programming for future meetings and content for the website.

Here are the top four areas identified;

  1. Diet
  2. Healthy Weight Management
  3. Physical Activity
  4. Stress Management

One of our grads said the biggest challenge with diet and weight management is meal planning. The Heart & Stroke website has an excellent tool for meal planning. We have put a link to this tool here and also posted it on the website on the Eating Well page.


Please join us on September 16th for our first meeting of the Fall-Winter-Spring semester.

It’ll be a Zoom meeting once again. Peter will send you an email on the 15th, perhaps earlier, with our session ID number and Password. Peter will open up our virtual meeting room about 1:15 pm for those that want to check in early and say ‘hello’. We’ll start the meeting at 1:30 pm, ending no later than 3:30 pm.

On the agenda are two interesting topics.

Mike will summarize the highlights of our group’s newly created Business Plan and Strategy document. A copy of this document arrived in your Inbox on Tuesday, September 8th. Please take time to read it. Mike will answer any questions and share how our group will use this document going forward with our partners and interested others in the community.

Unlike other years, we do not yet have the topics of our monthly Educational Program mapped out. We need your suggestions about heart-healthy topics that are of interest to you. To assist in our group discussion, I’m asking everyone to complete a Risk Assessment questionnaire from Heart/Stroke.

It will take about ten minutes and you will receive a printable risk profile and strategies targeting your personal risk factors. In our group meeting, I will facilitate an interactive discussion that will identify the most common Controllable Risk Factors shared among our group members. Out of our discussions, we will identify topics to include in our Education calendar.

The H/S Risk Assessment tool is available at:

Enter ‘‘ into your browser.

You will be on the Risk Assessment information page.

In the bottom right corner, click on the tab ‘Start The Questionnaire‘.

This will take you into the questionnaire itself.

Once you have completed the questionnaire, you will be automatically emailed your own confidential and personal Risk Assessment profile and a menu of heart-healthy strategies to attack your highest ‘controllable risk’ categories.

It’s a cool tool.

If you have difficulty in gaining access to the Risk Assessment tool, contact me at ‘’.

See you next week.

Don Herald

Chocolate Tied to Lower Coronary Artery Disease Risk

Now this is truly good news! I happen to love chocolate so when I potted this article I got really excited. But hang on you have to read the fine print, they are not suggesting daily consumption and you need to watch for high fat and sugar content on some processed chocolate. But the dark chocolates in moderation seem to reduce CAD risk. See the article at the link below.

Chocolate Benefits

Five Months and Counting – Peer Group Update

Dear Fellow Graduates

It is hard to believe it will be August this Saturday and also hard to believe we have been in pandemic for five months. I am writing to all of you to give you an update on what is happening with the Graduates Peer Group and to let you know what will happen in September. Please make a special effort to join us at the September meeting on September 16th, it is important to our future.

I started the group in 2017. The reason I started the group is because rehab patients I spoke with had concerns about staying on track after graduating. I personally went through this, having graduated in 2013, and I found it very lonely and difficult to keep myself motivated. I thought it would be great if we could have a peer support group to continue our education and help each other stay on track. Frankly one of my primary reasons for becoming a volunteer in the rehab program was to stay close to the program and the motivation and education it provides.

We have had a good run.

Our programming has been excellent with meetings as large as 64 people in a class but normally we averaged 18 to 22. When Covid – 19 hit we had to cancel our normal events and we have done “on-line” meetings but attendance has dropped to 10-12 people. We know part of the drop in attendance is simply folks prefer live meetings and there are some grads who do not have enough internet power to participate in the Zoom meetings. The Central East LHIN cardiac rehab program has also gone on line and this will make it difficult to recruit new peer group members until we get back to something close to normal.

We will have a bright and important future.

Our plan is to try to sustain the group until such time as things become closer to normal. We have developed a business strategy which we will make available in September. Importantly the mission of the group is being modified to include advocacy projects. We intend to advocate for resources and infrastructure in the community. An example is advocating for more indoor walking facilities as new facilities are built, or, looking for financial breaks for our group at fitness facilities and so on. We have also restructured to include an advisory panel to help guide programming for our group. The panel will include professional resources and some of you fellow graduates. We will also be linking in as part of an alumni program being developed by the Central East LHIN.

Preparing our programming, staying connected with resource partners, recruiting members and generally managing the business of the club is a lot of work. We are more than happy to do it but will not continue if there is limited interest from you the members. We are planning online programs for the near future, until Covid-19 is under control. Please make a special effort to join us at the September meeting on September 16th, it is important to our future.


Life After Rehab – A Graduates Perspective

Three volunteers from the cardiac rehab program will be sharing their stories and answering question about “staying on track”.

Our very own Peter Z. will be one of the grads. This is a short 45 minute meeting that you can join in to watch and listen. Go to the link below at 9:50 AM on Thursday July 23rd. Once you are at the website click on the Thursday event in the

Calendar of Events

Here is the link;

Patient Education


As our community enters into Stage Two of the provincial reopening, Peterborough Family Health Team (PFHT), Peterborough Public Health (PPH) and Peterborough Regional Health Centre (PRHC) are asking all patients over the age of two (2) to wear a non-medical mask when attending in-person appointments.

The Ministry of Health recommends a face covering – a non-medical mask – to reduce the risk of COVID-19 transmission when social distancing or keeping two metres distance is challenging. A mask will help prevent the spread of illness from yourself to others, including other patients and your healthcare team. It also helps us to preserve certified personal protective equipment (PPE) for healthcare workers and support staff.

Peterborough Family Health Team (PFHT)
Family doctors and nurse practitioners who are part of the PFHT are open and ready to help patients who need medical attention. PFHT is currently offering virtual/phone assessments as well as safe, in-person appointments when needed. Seeking timely medical attention can help prevent unnecessary complications that could result in a visit to the Emergency Department.

Peterborough Regional Health Centre
With ongoing community support for PRHC’s #PTBO1000MaskChallenge, the hospital has distributed more than 20,000 donated handmade masks to patients and visitors since the beginning of April. PRHC continues to provide all patients and visitors with a handmade mask when they go through entrance screening. Fabric masks are made to be washed and reused. If you are coming to the hospital on a regular basis, please bring your freshly-cleaned mask back with you to use for each visit.

Making and caring for your mask
Interested in making a mask? You can find instructions here. Interested in purchasing a non-medical mask? You can find a list of several local organizations in Peterborough who are currently making and selling fabric masks here. If you are not able to sew or purchase a non-medical mask, you can find alternative face covering options here, as recommended by Peterborough Public Health. It’s important that you wear and care for your mask correctly to ensure it’s as effective as possible. Learn more. Thank you to everyone for doing their part to help contain and prevent the spread of illness in our community as healthcare providers work hard to meet additional demand on the system.


Well, it’s been quite the year for all of us. No need to tell you about the year’s events and circumstances.

We’ll be back on September 9th to begin a new year of excellent programming in support of your heart-healthy lifestyle.


Don, Mike, Peter and Helen


Lots of excellent information about cannabis products, health impacts you should be wary of and ‘how do I even begin’ type questions.

All will be answered in a video Dr. Paul Oh and a live question and answer session led by Bryce Miller – a local pharmacist, cannabis user and member of our group.

Peter has sent everyone the Zoom log in ID number and password.

Please join us at 1:15 for ‘hello’s’ and check-in’s.

The teaching and discussion starts at 1:30 pm

We should be finished about 3 pm.

See you there. Bring your questions about using cannabis products as part of your overall health management plan.