January 30, 2013

perfectbalance!

WINTER 2013

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tt’s t’ ’s no surprise ssur urpr ur p is pr ise that ise th hatt this tthi hiss time hi tiime of of year y ar can ye can have h hav avee so av some me people feeling a little under the weather.

Winter, with its shorter darker days and chilly temperatures, makes people want to curl up at home rather than get active. But being sedentary can lead to a lack of motivation and even things like Seasonal Affective Disorder.

An easy way to combat those winter blues is to exercise, says Fitness, Weights and Rehab Coordinator at Panorama Recreation Centre, Melanie Alsdorf.

“Exercise is a fantastic way to combat seasonal affective disorder and boost your energy to enhance your mood,” she explained. “Along with all the great physical benefits, exercise can also decrease stress levels, anxiety and depression.”

The The centre cent ntre tre h has as o ove over verr 75 d ve di different ifferent if fe drop-in classes on offer this winter, including things like TRX suspension training, Aquafit, Zumba and spin classes, as well as registered programs like their TC 10K Clinic and their Be Your Best!

Program. As always, there is also drop-in swimming, skating and racquet sports as well well.

There is a variety of different classes scheduled at different times throughout the day from early morning to evening so there should be something for almost everyone out there, Alsdorf said.

“One of the most important things is to have fun with exercise,” she said. “By joining a class with a friend or meeting with a personal trainer, you get that one-on-one motivation.”

A great place to get a feel for different types of exercise is at Panorama, she continued, as the centre offers many options when it comes to picking a way to get active.

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Deep water Aquafit For more information on programming, registration and facility hours, contact Panorama Recreation Centre at 250-656-7271 or visit www.crd.bc.ca/panorama where you can find the 2013 Winter/Spring Active Living Brochure.

perfectbalance! • JANUARY 30, 2013 3

New year, new ideas RESOLUTIONS THAT CAN BENEFIT YOUR BOTTOM LINE

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aking New Year’s resolutions is a tradition. How successful it is depends on the person.

Money can be a great motivator when it comes to resolutions, which may be most successful when they affect a person’s finances. The following are a few resolutions that may not be entirely about money, but can still save you big dollars in the long run.

• Quit smoking. In addition to the medical benefits of quitting smoking, saying “so long” to cigarettes can also save men and women a substantial amount of money. Smokers who quit will no longer be spending nearly $10 to $12 or more per pack of cigarettes, and quitting may also lower their health insurance premiums, which were 14 per cent higher for smokers than nonsmokers according to research from eHealthInsurance.

• Pay more than the minimum on your installment loans. It might sound odd to pay more than you’re required each month in an effort to save money, but paying more than the minimum on installment loans, including student loans, mortgages and car notes, reduces the amount of interest you’re paying in the long run, shortening the length of the loan in the process.

Paying as little as $20 extra per month can significantly reduce the amount of interest you will pay over the life of a loan.

• Learn about finance. If you have little knowledge of finance and

investing, then you are likely paying someone to handle your finances or maybe even storing your money beneath the mattress.

Learning about finance, whether you learn on your own or take courses, can help you gain greater control of your finances, greatly reducing, if not eliminating, the amount of money you’re spending for someone else to look after your money. In addition, learning about finance can help you grow your money rather than having it collect dust under the mattress.

• Eliminate your debt. Some resolutions are more popular than others, and eliminating debt is one of the more popular New Year’s resolutions.

But some people don’t realize just how to eliminate debt. While it’s important to save money, high-interest debt should be eliminated as quickly as possible.

For example, if you pay off a credit card that charges you 19 per cent on your account balance with money you might have deposited into a savings account that earns just 1 percent interest, then you will have gotten a nine per cent return on your investment. It’s important to save money, but don’t do so at the expense of ignoring existing high-interest debt.

New Year’s resolutions are not always easy to keep, but those that can positively affect your bottom line may be easier to live up to.

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perfectbalance! • JANUARY 30, 2013

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Back pain?

DECOMPRESSION THERAPY OFFERS RELIEF FOR MANY

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o you suffer from neck and back pain? If so, you’re definitely not alone.

Depending on the cause of the pain, chiropractic treatment, such as Spinal Decompression Therapy, may well offer relief, says Bains, who has been practicing chiropractic since 1998. He introduced Spinal Decompression Therapy several years ago and has been amazed at its ability to get patients healthy in less time.

The explanation is in the mechanics of the spine.

The spine is a system of vertebra, the bones in the spine, discs, which separate the vertebra, and nerves, which run through the spine. With injury, the vertebrae can compress the discs, affecting mobility and causing pain. Spinal Decompression uses a computerized machine to provide gentle, non-invasive treatment of that pressure and is useful for conditions such as a herniated disc, Degenerative Joint Disease, Sciatica and more.

Dr. Mandeep Bains suggests patients think of the disc as a jelly donut. “When pressure (compression) is put on the jelly donut (disc), it squeezes out the jelly. The compression adds pressure to the nerve causing pain,” he explains. This is where Decompression Therapy comes in.

“The two vertebrae affected are gently distracted back causing a suction, which allows the ‘jelly’ to go back into place. In more

scientific terms: water, oxygen and nutrients from the body are suctioned back into the disc, which relieves the compression on the nerves.”

“Traction puts a load on the entire spine and does not differentiate the specific discs that are affected,” Dr. Bains explains. Conversely, “computerized Decompression Therapy can change the angle of the pull and target specific discs, creating a better result and faster healing.”

When considering a new treatment, the question of discomfort is often front and centre, and understandably so, but most find Decompression Therapy quite comfortable.

“Some people are nervous at first, but most often they report a sense of relief from the disc being decompressed,” Dr. Bains says. In fact, “some even sleep through the procedure!”

Dr. Bains discusses the benefits of Spinal Decompression Therapy with one of his patients.

For more information about Peninsula Family Chiropractic, or about Spinal Decompression Therapy, call 250-652-4347, stop by the Pioneer Square office or visit online.

Peninsula Family Chiropractic

4-7816 East Saanich Road, Saanichton • 250-652-4347 www.peninsulachiro.ca

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perfectbalance! • JANUARY 30, 2013 5

Exercising outside of the box SIMPLE WAYS TO FIT EXERCISE IN

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xercise is an essential element of a healthy lifestyle. When coupled with a healthy diet, exercise puts men and women on a path toward optimal health while reducing risk for a host of ailments, some of which can be deadly.

Though getting to the gym every day or even making use of exercise equipment at home on a daily basis may not be feasible, that doesn’t mean people still can’t find ways to incorporate a little exercise into their daily routines. The following are a few simple ways to fit more exercise into your day.

• Avoid the elevator and attack the stairs. The elevator may be inviting, but it’s also somewhat of an enabler. Instead of taking the elevator up to your office each day, take the stairs, and take them with more gusto than you’re used to.

• Turn TV time into treadmill time. Watching a little television at night is how many people relax and unwind, but it can be a great time to squeeze in some daily exercise as well. People who like to relax with a little television time at night should make the most of that time by hitting the treadmill, elliptical machine or exercise bike instead of just plopping down on the couch. You will still get to enjoy your favorite shows while simultaneously getting the benefit of exercise.

• Say “bon voyage” to the conference room. Professionals who spend lots of time in meetings can add a simple twist that incorporates

exercise into a typical business meeting. Rather than conducting the meeting in a conference room, propose a walking meeting when possible. A walking meeting is the same as a standard business meeting, but it’s conducted on foot outside of the office. Walking meetings can provide some much-needed energy for you and your fellow staff members, who may appreciate the chance to get out from behind their desks and stretch their legs while still getting work done.

• Park far away when shopping. It’s tempting and almost human nature to hunt for the parking spot closest to the door when shopping at the mall or even the grocery store. But for those who want to include more exercise in their daily routines, parking far away from the entrance to your favorite store is a great way to incorporate more walking into your life. Walking is a simple yet effective cardiovascular exercise, one that the Mayo Clinic notes can lower your blood pressure and manage your weight while lowering your low-density lipoprotein, which is commonly referred to as “bad” cholesterol. In fact, research has indicated that regular, brisk walking can be just as effective at lowering a person’s risk of heart attack as more vigorous exercise, including jogging.

Many adults find they simply don’t have the time to commit to routine exercise. But there are several simple ways to incorporate exercise into your existing routine without taking time away.

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perfectbalance! • JANUARY 30, 2013

Visualizing the road ahead DREAMS CAN LEAD THE WAY TO SUCCESS

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leading healthcare expert is calling for Canadians to revaluate their idea of success. Her advice? Following your dreams can help lead the way to success.

As a practicing medical doctor, life coach and flamenco dancer, Dr. Susan Biali M.D., suggests following your dreams is the key to achieving a multi-faceted form of success that goes beyond work and career. The doctor and professional performer has dedicated her life to helping people realize their potential through the pursuit of their passions.

model of success is flawed, choosing to follow their dreams instead of sticking to the norm,” Dr. Biali said.

“For me, success wasn’t just about being a doctor, but about following my dream of being a professional dancer. I still practice medicine, but dance has allowed me to reach my full potential and achieve success beyond work and career.”

A survey conducted on behalf of American Express Canada supports Dr. Biali’s outlook, suggesting Canadians are already moving towards following their dreams and realizing their full potential in 2013.

“So many people have been living out the wrong formula for success, linking it too closely with over-ambition and long working hours,” says Dr. Biali.

Of those surveyed, over eight in 10 (83 per cent) said they are striving to learn new things this year, suggesting a sense of fulfilment is top priority for Canadians in 2013.

Biali understands the pressure to put aside your passions, admitting it took over two decades to realize her dream of being a professional dancer.

About nine in 10 (87 per cent) Canadians believe you should prioritize following your dreams over other commitments like work and career, the survey revealed.

In 2006, Dr. Biali defied the norm and opened her own dance company, Alma Flamenca, which she says led to a whole new world of possibilities, including becoming an author and international speaker.

“This might be the beginning of a very interesting time for Canadians,” added Dr. Biali.

“Just think: where would we be if we all followed our dreams?”

“I think Canadians are starting to realize that the traditional

— News Canada/www.newscanada.com

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Fighting the hunger pangs STOCK YOUR PANTRY WITH THESE HEALTHY STAPLES

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hen hunger pangs arrive and you head to the kitchen to prepare a meal or a snack, it helps to have healthy foods on hand so that you can fill up without filling out your clothes.

Sugary or fattening foods may be popular snacks, but consuming too many of these items can cause health implications, including weight gain, that could last for years. Although health experts tout certain “super foods” that are essential for the body, there are run-of-the-mill foods that are far less glamorous but pack their own healthy punch. When making your next shopping list, be sure to add these items.

• Rice: Starchy rice is a versatile food. Whether served as a side dish or on its own or with some broth in a soup, rice can help satisfy hunger and keep the stomach feeling full. Brown rice is a healthier option than processed white rice.

consume the recommended servings of fruit, and having canned or individually packaged fruit cups available makes it easy to include fruit in your diet. Fruits are full of required vitamins and are a natural fiber source to keep digestion in check.

• Beans and legumes: These foods are high in protein as well as fiber, generally in a low-calorie package. Beans and legumes can replace meats as a protein source in many meals when the goal is to reduce caloric and fat intake.

• Vegetables: Whether fresh or frozen, vegetables are a must-have staple. Vegetables are ripe with vitamins and minerals, and pack a lot of punch with very low calories and fat. People need not worry about filling up on vegetables, and they’re one of the snacks that can be eaten in abundance without worry of racking up a lot of calories.

• Lean protein sources: Fish, poultry and lean cuts of meat are often the basis for meals. They can be kept and enjoyed in moderation.

• Low-fat yogurt: Yogurt can be enjoyed as a snack any time of the day. Rich in calcium and healthy probiotics, yogurt can even replace certain ingredients in recipes, including creams and sour cream. As a dessert, yogurt is a better option than more fattening puddings or ice cream.

• Cranberry juice: In addition to being an antioxidant, 100 per cent cranberry juice helps fight bladder infections by preventing harmful bacteria from growing. The juice can be consumed on its own or diluted to add a splash of flavor to water.

• Canned or dried fruits: Fruits that are packed in natural fruit juices are just as healthy as fresh produce. However, they can be stored for longer periods of time without spoiling. Many people do not

There are many healthy and versatile foods that can be stored in the pantry without spoiling. They make for quick snacks and help keep you feeling fuller, longer.

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Understand vitamins FIND ANSWERS TO YOUR QUESTIONS any of us may run into the local store to grab our vitamins, or toss a bottle in the cart while going up and down the aisles. After perusing shelves and shelves of vitamin and supplement options, we often just choose a brand we’re most familiar with. However, it may not be the best choice, especially if we’re left with some important unanswered questions.

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Product Regulations, which help provide access to a wide range of natural health products that are safe, effective and of high quality.

“Choosing from the variety of multivitamins or supplements available can be overwhelming, especially when formulations differ,” says Helen Sherrard, president of the Canadian Health Food Association (CHFA).

For homeopathic medicines, the product label will bear the designation DIN-HM. Always consult your healthcare practitioner before incorporating any health product into your regime.

“Natural health food retailers are an excellent source of information when you have questions about these products. They can provide details and answers in one simple visit that you may not get elsewhere.”

Still not sure where to start? Here is some important information courtesy of CHFA: All natural health products (NHPs) sold in Canada are federally regulated, pursuant to Natural Health

More details can be found at chfa.ca.An NPN (Natural Product Number) or an Exemption Number (EN) on the label indicates that the product has been reviewed by Health Canada for safety, quality and health claims.

“Natural health food store owners and staff have enhanced understanding of the products, how they work and how they should be used,” says Sherrard.

“More than 70 per cent of Canadians use natural health products on a regular basis, and always appreciate useful information about vitamins and minerals, herbal remedies, homeopathic medicines, probiotics and other products like amino acids and essential fatty acids.”

— News Canada/www.newscanada.com

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Using sound as therapy SENIORS CONNECT THROUGH MUSIC

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t has been said that music has the power to soothe the soul, but can it also improve memory and communication?

methodology in support of both the resident and their care provider, as an integral part of care at our home,â&#x20AC;? says Fetter. â&#x20AC;&#x153;Weâ&#x20AC;&#x2122;ve seen the results.â&#x20AC;?

It certainly can, says Arla Good, PhD candidate from Ryerson Universityâ&#x20AC;&#x2122;s SMART lab, a group that focuses on the field of music cognition. â&#x20AC;&#x153;I like to think of music as the back door entrance to cognitive functioning. For example, if an individual shows difficulty retrieving memories, perhaps due to dementia, music may provide them with an alternative point of access. We have all experienced the strength of the memories that are bound to songs.â&#x20AC;?

At Forest Heights, residents who have issues with memory or communication and also have a love of music, are referred to the homeâ&#x20AC;&#x2122;s music therapist, who develops goals for the resident through individual and group programming. Through tailored uses of music, residents are able to have â&#x20AC;&#x153;breakthroughsâ&#x20AC;? which help improve their quality of life.

Across long term care at Revera, a leading provider in accommodation, care and services for seniors in Canada, various homes are seeing the benefits of music therapy in practice. Patti Fetter, Executive Director at Forest Heights Long Term Care in Kitchener, On., says she sees it every day. â&#x20AC;&#x153;We see music therapy, with its proven

â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;ve worked in this field for 25 years and for 20 of them, I have utilized music therapy,â&#x20AC;? remarked Fetter. â&#x20AC;&#x153;When I watch people who have absolutely no response at first, start to bang a drum along to the music, you know you have made a connection. I see music as being universal to everyone, regardless of age, gender or culture. We all have music in our lives and we are all affected by it.â&#x20AC;? â&#x20AC;&#x201D; News Canada/www.newscanada.com

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Family is a key word at SIDNEY CENTRE FAMILY DENTISTRY

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r. Loren Braun and Dr. Jacalyn Sollid are a husband and wife who opened their Sidney family practice in 2000. 13 years and 2 children later, family is still their focus, both their own and their patients. “We enjoy treating entire families, taking care of everyone from young children having their first dental visit to grandparents maintaining their oral health. It is fun to get to know the whole family, and watch them grow year after year,” says Dr. Braun.

In their state of the art dental office, Dr. Braun has all the latest technology at his fingertips to provide his patients with the best in dental care possible. Along with digital radiographs, which produce significantly less radiation than conventional x-rays, the office has intraoral cameras which take photographs that are then displayed on computer monitors attached to the patient chairs. “A picture is worth a thousand words, so being able to show exactly what the problem is helps patients to understand what is going on and why a treatment is recommended,” says Dr. Braun.

This bright, modern office also strives to make patients feel relaxed and comfortable: patients can watch a movie or listen to a CD during their treatment, and if especially anxious, oral or intravenous sedation are available as well.

A full range of dental services is offered here: exams and cleanings, fillings, crowns and bridges, implants, extractions, root canals, full and partial dentures, in-office tooth whitening, and wisdom teeth extractions. Routine care, as well as same-day emergency care is offered: “We never want to turn away a patient who is in pain, so we will always try to fit them into our day in order to make them more comfortable.” Another patient-first philosophy: this office will deal with your insurance company on your behalf, collecting insurance portions directly from the dental plan. “We offer assignment of insurance benefits in order to be of service to our patients, who can’t always afford to pay the full amount and wait to be reimbursed by their insurance.”

Although Dr. Sollid is not currently practicing due to health issues, she keeps busy with home schooling Riley and Payton, the couple’s two sons. Outside the office, Dr. Braun is very active in the community, coaching hockey as well as organizing development for the Peninsula Minor Hockey Association. Come and see them, located above Capital Iron, for your good health!.

Dr. Loren J. Braun & Dr. Jacalyn M. Sollid Inc. 215 - 9764 Fifth St., Sidney • 250-655-7188

Choose your manly massage MEN CAN ENJOY SPA TREATMENTS, TOO

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manicures not only for their aesthetic benefits, but also for how good a manicure feels.

Men are now embracing them as a luxurious way to unwind and improve their appearance. Just like they do for their female customers, spas offer men a variety of services.

• Pedicure: Men can also enjoy, and many greatly appreciate, a pedicure. A man’s pedicure may include a calf and foot massage as rough spots on the feet are rubbed down and soothed away. Men who work on their feet may enjoy a pedicure more than any other spa service.

• Facial: Facials are among the most popular spa services. A facial for men exfoliates the skin and provides a deep cleanse to reinvigorate skin that might need a boost. A male facial can reduce unsightly and often uncomfortable shaving bumps while producing a far smoother shave the next time.

• Microdermabrasion treatment: A microdermabrasion employs tiny crystals to exfoliate a man’s skin, removing fine lines and scars from previous skin problems, including acne. Men who routinely receive microdermabrasion treatment can expect their skin’s appearance to continue improving.

• Eyebrow treatment: Many men do not tend to their eyebrows, creating a bushy batch of hair above each eye. Untrimmed or poorly trimmed eyebrows are unsightly, but many spas will wax or tweeze a man’s eyebrows so they appear trim.

• Massage: Spas offer various massage options for men, who should discuss any physical issues they have with spa staff, who should then be able to recommend a massage based on that discussion. Sports massages can address issues or soothe injuries that result from sports and exercise and might even prevent issues from recurring.

pas have long been a luxury associated with women.

Though women still take advantage of all the services spas have to offer, they’re increasingly being joined by men when they do.

• Manicure: Much like many men do not tend to their eyebrows, just as many, if not more, men ignore their hands.

But spas offer manicures for men who want to clean up their hands so they don’t appear so gruff at their next business meeting. Manicures may once have been considered solely for women, but nowadays more and more men have embraced

When visiting a spa for the first time, men should know that they don’t have to order all of the aforementioned services on the same trip.

Many spas allow guests to order services a la carte, which allows men to be more selective and find the services that suit them best.

perfectbalance! • JANUARY 30, 2013 11

VALENTINES COUPLE’S MASSAGE!

BRING A FRIEND AND GET THE 2ND MASSAGE FREE*

Enjoy a soothing 60 minute Relaxation Massage before February 28th for just $95 and receive a 2nd massage for a friend or loved one absolutely free. Book in any one of our romantic couple’s rooms or book individual treatment rooms, the choice is yours!

Ask about our special “local’s” Spa Membership Program and receive 25% off your pedicures, facials, signature esthetics and massage treatments all year round.

Spa Essence of Life open daily 9am-6pm and Thur & Fri 9am-7pm

Spa Gift Certificates make a perfect Valentine’s gift!

Brentwood Bay Resort 849 Verdier Ave, Brentwood Bay, BC Spa Appointments 250-544-5111 brentwoodbayresort.com *cannot be combined with any other promotion or spa membership discount

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perfectbalance! • JANUARY 30, 2013