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HEALTHY FAMILY

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2 Red Deer Express

HEALTHY FAMILY LIVING, Wednesday, October 2, 2013

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Red Deer Express 3

Wednesday, October 2, 2013, HEALTHY FAMILY LIVING

A look at the many health benefits of swimming BY KIRSTEN PALARDY Red Deer Express Most people enjoy splashing in water at a pool or outdoor park, and children especially seem to take to the water as a favourite pasttime. What a lot of people don’t realize are the many health benefits of swimming, even if it is just splashing around with the kids or swimming a few casual lanes or laps. “Whether you’re swimming for leisure or fitness you’re getting a great workout and getting different types of aerobic fitness and cardio whether that’s doing laps or chasing your kids up and down the slide stairs,” said program specialist Ashley Masko at the G.H. Dawe Recreation Centre. Masko also said that swimming is good for people who have injuries due to sports or car accidents or for those suffering from joint issues like arthritis because it is so low intensity and low impact. For youth Masko said learning to swim is a great life skill and that learning to swim is important especially in places like Canada where we have lots of lakes and rivers. “Swimming is a part of a lot of people’s leisure whether it’s at the pool or a lake. It’s something

kids can get out and do and be active but get to have fun at the same time.” Swimming lessons are available from four months up and Masko said starting children in the water early is key to their

swim-success. “With the babies coming into the water you’re participating with your child in a group setting and doing introduction to water, water activities and even submerging them if parents are

comfortable,” she said. A big part of lessons is simply getting children used to putting their face in water, blowing bubbles and moving through the water on both their stomachs and backs.

After the baby stage, swimming lessons become progressive where children learn introduction to water, proper water habits like entering and exiting the pool safely and building swimming skills. “We offer the Red Cross swim lessons which focus on technique and building swimming skills from beginning to end to where they are starting to learn the stroke development and endurance aspects of swimming.” Masko said there are basics that even parents can work on with their children including borrowing some pool equipment like flutterboards and noodles just to introduce their children to the idea of floating and kicking in water. “A lot of what parents will do are jumps in from the edge of the pool with parents to assist them in or starting the process of blowing bubbles and putting their face in the water.” She said swimming is fun for all ages and that with so many different amenities available at Red Deer swimming facilities there is no end to the fun to be had. “It’s not just the little guys or the older brother or sister, swimming is really just accommodating for everyone.” kpalardy@reddeerexpress.com

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4 Red Deer Express

HEALTHY FAMILY LIVING, Wednesday, October 2, 2013

Misconceptions surrounding the pain of arthritis I’m sorry, your arthritis is normal for your age. This is probably one of the most frustrating things I hear my patients have been told.

Dr. Chris

SENKO It is a tragic misconception that arthritis-specifically osteoarthritis or degenerative arthritis - is a normal part of getting older. Certainly elderly patients have more degenerative arthritis compared to children but the question is why do they have more arthritis? Gross generalizations are all too common in clinical practice and often given as a way to pass the patient off when doctors become frustrated with the inability to manage pain in arthritic patients. Osteoarthritis is a result of abnormal stress in an area over a period of time. Arthritis is a function of time not age. I have seen arthritis in patients in their

20s and have seen patients in their 90s with no arthritis. If it was a result of getting older it would be present in all people, it is not. Our body was biomechanically designed to deal with the forces of gravity on a daily basis. Of course we have chemical, mental and physical stressors that disrupt this design and cause abnormal forces that cause the deterioration of the body faster than nature intended. The simplest example I can give is, are calluses on the hands normal as you age? Of course not! They are results of stress on the skin. Osteoarthritis is a bony callous and a direct result of stress on a joint, less stress, little arthritis. So the next question is how do you reduce stress on the body? Simple, see your chiropractor. The primary goal of a chiropractor is to see that your spine and body are biomechanically aligned from birth and throughout life to ensure the stressors of life do not accumulate and cause spi-

nal and therefore nervous system disease. Degenerative arthritis accumulates in specific and predictable area in the body. As doctors we can gauge with great accuracy the age of the arthritis and the cause of it based on a history and by viewing X-rays. By looking at an X-ray it gives a chiropractor a necessary road map of past trauma and stress and without the x-ray the care, in my opinion, is far inferior. You can only feel so much through muscle tissue and a proper rehab program MUST have X-rays as a starting point. A common symptom of arthritis and spinal malfunction is muscle pain or tension. I commonly hear from patients that they get weekly massage or have had lots of physiotherapy for muscles and the pain goes away but returns soon afterwards. Although this is alleviating in the short-term it gives no long-term relief and often leaves patients frustrated. A simple analogy for the cause of muscle

tension is the leaning tower of Pisa. If you place large guide wires on the tower to stop it from falling over farther why are the wires under tension? Is it because the wires have some inherent problem or damage? Of course not. Gravity is pulling the tower over and the wires are under tension because if they are not the tower will fall over. Now consider your spine the tower and if your spine is mal-positioned what are the muscles doing in response? Well if the muscle is designed as a stabilizer, which they all are, then they are trying to stop you from falling over. So it’s logical and also correct to say that muscle tension is

a direct result of poor bony position or what we call a subluxation. Until the spine or bone is position, properly allowing gravity to have a minimal effect on it, the muscle cannot relax, if it does your will literally fall over! So, from a young age you need to see a chiropractor to ensure that your posture is optimal and your body is under the least amount of stress thereby decreasing muscles damage and osteoarthritis. It is the most simple thing you can do and extremely beneficial over long-term care. Everyone should see a chiropractor from birth to prevent osteoarthritis progression and muscle tension and improve the

quality of their lives. Remember, arthritis is not a normal part of aging. It is a function of time and stress. It can show up early if you don’t see a chiropractor regularly. Start healthy habits like exercise, dental care, proper diet and chiropractic care so you don’t have to ever see a medical doctor for a pill or potion that will cover up a problem that was easily preventable to begin with. It is your responsibility to prevent problems in your body and with the help of the right doctors you can live life to its fullest from youth to old age. Dr. Chris Senko is the owner of Coates Chiropractic in Red Deer.

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Red Deer Express 5

Wednesday, October 2, 2013, HEALTHY FAMILY LIVING

Find support through the Parental Alienation Risks Kids group BY KIRSTEN PALARDY Red Deer Express Divorces and separations are a sad truth, but the worst part of all is when children are involved. Craig Morrow, spokesperson for Parental Alienation Risks Kids (PARK) support group, said alienation is detrimental to the children and parents involved. “PARK is basically a support group for people experiencing this alienation, which is a plot by one parent to use the kids against the other parent in the process of divorce or separation,” said Morrow. Parental Alienation is defined as a set of behaviors that are harmful and damaging to a child’s emotional and mental health. Alienation generally involves the mental manipulation and/or bullying of the child to side with one parent against the other and is usually found in high conflict situations. The goal of PARK is to help families and individuals recognize the warning signs and learn how to reduce the risk.

He said the alienation process typically involves some brainwashing and bad mouthing by one parent against the other, and that children involved in these situations don’t understand what is happening. “It’s really just putting the kids in a position that

‘PARK IS BASICALLY A SUPPORT GROUP FOR PEOPLE EXPERIENCING THIS ALIENATION, WHICH IS A PLOT BY ONE PARENT TO USE THE KIDS AGAINST THE OTHER PARENT IN THE PROCESS OF DIVORCE OR SEPARATION.’ CRAIG MORROW they should never be in, and not valuing the other parent as they should be.” PARK meets once a month and Morrow said the group aims to help people who are going through the process and being hurt by the alienation. “We always try to have resources and information available for people going

through this. It’s a very painful process and there are not a lot of other helps out there at this point.” One of the biggest things Morrow said PARK tries to do as a group is be there for support and show other parents that they are not the only ones in their situation. “When they come to the group, it’s just a bunch of people that sit and listen and acknowledge what they’re saying.” As a group PARK aims to talk about the lawyers, psychologists and other resources that may be available to help in the particular needs of the family. Morrow said part of the problem with parental alienation is the fact that there is so little awareness of the problems. “The more people know about what parental alienation is, the better it is for the situations.” He added that there aren’t even a lot of local resources like lawyers and psychologists who specialize or are able to focus on the alienation. “That’s the benefit of the group - we can talk as a group about

which lawyers were most helpful or success stories in dealing with psychologists and other professionals.” The group meets at the Family Services of Central Alberta office in the Parkland Mall on the third Monday of every month at 6:30 p.m. Morrow said anybody is welcome to come, especially so if they have a success story to share to encourage the others. “The goal is to help the parents so we can help the kids. Sometimes it’s just a comfort to know that there are other people going through this.” Morrow said that many people feel that divorce is like a death because you’re losing a partner. “However, alienation is truly worse than that because you see your kids, or at least know they exist, but you can’t reach out to them and you can’t act out in frustration because that feeds the lies they’re being told. “You try to fight for your kids but it’s so hard to break through all the brainwashing that has occurred.” For parents who feel they are being alienated, Mor-

row said a good first step is to take care of themselves and then reach out to others for networking assistance.

For more information, contact Craig Morrow at 403-598-9978 and leave a message. kpalardy@reddeerexpress.com

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6 Red Deer Express

HEALTHY FAMILY LIVING, Wednesday, October 2, 2013

‘Doga’ is beneficial for both canines and humans BY JENNA SWAN Red Deer Express Two local women have joined together in a cooperative effort to bring the City the combined health benefits of yoga and working with canines. Dog/canine yoga, which is also known as Doga, is the act of meditation, gentle massage, and stretching alongside your furry friend to achieve a greater level of harmony with dogs. Kari Holmberg, a canine trainer and guide, has united her knowledge and love of canines with Kyla Dagenais a yoga instructor and practitioner. “We both just really took an interest in one another’s craft and relating to dog psychology,” explains Dagenais on how they began working together. “We looked at how dogs develop and we noticed some connections and it snowballed from there,” she added. Currently their workshops lean towards youth, and the vast benefits present when youth work alongside canines to learn

discipline and inner peace. By allowing the youth the opportunity to learn about canine training while also teaching them about yoga, the duo are wowing youngsters across Central Alberta. Aside from benefiting the youth, the pair has also seen significant improvements in the animals of the workshops. “You don’t even have to have your own dog,” said Holmberg. “We have plenty of fosters to be used for the class and the benefits to the foster dogs are unreal because they will then be more adoptable after having been worked with more and just getting them out there.” Holmberg and Dagenais agree that even some of the most unruly canines to come through their doors are noticeably calmer after the sessions. While it has been known for years that a canines’ attitude is often a reflection of their owner’s, the recent addition of yoga to the mix means that if the master is more relaxed through the ancient Hindu practice,

their dogs will in turn be more relaxed as well. “There is no balanced dog without a balanced human,” said Holmberg, with Dagenais adding that, “The same thing that it takes to balance a human it takes to balance a dog, so if you’re having a rough day and you’re frustrated and stressed out it’s going to reflect on your dog and they may show signs of bad behaviour.” As their students continue their journeys, the pair immediately see the benefits from their teachings. Dagenais states that people with anxiety especially children can open up and relate more to a dog. The first of three levels of the canine workshop embraces the importance of finding balance in your life, yourself, and your dog, which Holmberg and Dagenais believe is of vital importance in children. “We do a lot of affirmation with the kids in our workshop,” said Dagenais. “We try to help them build their confidence through the different forms of meditation and we also

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try to find something to appeal to them.” By teaching the children to create the energy in any situation they are in by projecting positivity, they hope to reinforce that you can find peace in any situation you may be in. Holmberg and Dagenais explain that they hope that

this will lead children to be able to make “clear headed” decisions and to be conscious of the decisions that they make. “We’ve had kids come in and amaze us through their transformations in their confidence and their energy,” said Dagenais. “Our students tell us all

the time that we are the only adults in their lives who talk to them and teach them about finding inner peace and balance and energy and we think it is important that they understand the how crucial this is to a healthy balanced life.” jswan@reddeerexpress.com


Red Deer Express 7

Wednesday, October 2, 2013, HEALTHY FAMILY LIVING

Importance of bedtime routine for babies One of the most pressing issues for new parents is sleep – or lack thereof. Babies thrive on routines, especially when it comes to bedtime. While you will never completely control the way your child snoozes, a regular schedule is an invaluable step in the right direction. A better night’s sleep can start with the bathtub. By making bath time the last thing you do before tucking your little one in, you end the day with a soothing, memorable experience. Baths not only wash away the day’s mess and provide a bonding opportunity, but they can also make it easier for your baby to drift off. Infused with a gentle blend of lavender and chamomile, which are known for their relaxing and soothing properties, Johnson’s Baby Bedtime products form a routine that’s clinically proven to help babies and toddlers fall asleep faster. So treat your baby to a warm routine by starting with Johnson’s Baby Bedtime bath, a gentle massage with Johnson’s Baby Bedtime Lotion, and a few minutes

of quiet time, and help your baby drift off to a better night’s sleep. This seems simple, yet bears repeating nonetheless: be consistent. A bedtime routine means just that – it truly becomes a routine when it happens every night, not occasionally. By going through similar steps – in this case, ensuring baby’s bedtime routine always starts with a bath – your child’s internal clock will eventually expect to sleep at the same time each evening. Throughout the fall and winter, holidays are great opportunities for your friends and extended family to spend time with your baby. Naturally, this often means traveling and spending nights away from home, which can considerably alter your schedule. While you might not be able to recreate every aspect of your daily routine, by simply using the same bath time routine and products, your baby will sense that it’s time to call it a night (which means you’ll get a better sleep too).

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BREAKFAST

LUNCH

Breakfast Sandwich $4.25 choice of bacon, sausage or ham, with egg and cheese on a Kaiser bun

Rink Burger $5.25 with lettuce and tomato add cheese for $.50 and bacon for $1 Chipotle Grilled Chicken Sandwich $6 with lettuce, tomato, onion and chipotle mayo Hot Dog $4 Add chili for $1 or cheese for $.50 Grilled Cheese $5 w/ ham $6.50 Fries Small $2.50 / Large $4.50 add gravy for $1 Poutine $6 Chicken Tenders $7 w/ fries $9.50 Taco in a Bag $5 beef, lettuce, tomato, cheese and taco chips

ASSORTED PASTRIES Cinnamon Bun $3.25 Large Cookie $1.75 Toast $1.75 Bagel - Plain $2 w/ cream cheese $2.50 Muffin $2.25 Squares $2.50

EXTRAS Chips $1.50 Chocolate Bars $1.50 Fruit Cup $3 Granola Bars $1.75 Yogurt Cup $2.50 Vanilla & Caramel Cone $3 Iced Cream Sandwich $3 Fudgesicle $2 Popsicle $1.50

SALADS Chicken Salad $11 greens w/ Feta cheese, candied pecans, mandarin oranges, red onions, grape tomatoes and chipotle mango dressing. Without chicken $8 Caesar Salad $6.50 add chicken for $4.50

SOUP Soup of the Day $3.50

SANDWICHES AND WRAPS ~ Roast Beef ~ Roast Turkey ~ ~ Montreal Smoked Meat ~ ~ BLT ~ Black Forest Ham ~ ~ Chicken Salad ~ Egg Salad ~ ~ Tuna Salad ~ With lettuce, tomato, cheddar cheese and mayo on your choice of white or whole wheat bread or a fresh wrap $6 each

BEVERAGES

Coffee / Tea Small $1.50 / Large $2 Hot Chocolate Small $1.75 / Large $2.25 Mocha Small $2.25 / Large $2.75

Flavored Cappuccino Small $2.50 / Large $3 Fountain Pop $1.50 Bottled Pop $2.25 Juice $2.25

Bottled Water $1.75 Flavored Water $2.25 Gatorade $2.50 Milk / Chocolate Milk $2.50 Slurpie $2.50

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CALIFORNIA MIXED FIELD GREENS

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feta cheese, organic greens, julienne apples, candied pecans, grape tomatoes, julienne carrots with balsamic vinaigrette $12 add chicken or shrimp for $5.50

POUTINE

lattice cut spicy fries with cheese and gravy $8 try it with sweet potato fries for $1.50

GOLDEN FRIED CALAMARI served with tzatziki $10

MAIN COURSES

DRY RIBS

All sandwiches and burgers are served with choice of fries, tossed or Caesar salad. Upgrade to onions rings, sweet potato fries or poutine for $2.

tossed in honey garlic sauce $10

CHICKEN WINGS

choice of hot, honey garlic, salt & pepper, suicide, sweet chili or sesame Thai, served with ranch sauce $12

CLASSIC NACHOS

cheese blend, green onions, jalapenos, tomato, served with salsa, sour cream and guacamole $14.75 add beef or chicken $5.50

COCONUT SHRIMP

Enjoy all the Great things to do this Fall in Central Alberta and Surrounding Area

black tiger shrimp with crispy coconut breading served with sweet chili sauce $11

CHICKEN TENDERS

stuffed with cream cheese served with dill sour cream $10

TEX MEX FRIES

spicy waffle fries topped with ground beef, cheese, tomato, green onion, salsa and sour cream $18

STUFFED YORKIES traditional Yorkshire Pudding stuffed with diced roast beef and a tangy horseradish mayo $12

CHEF’S HOMEMADE SOUP $6

ORIGINAL GREENS ASIAGO CAESAR SALAD with bacon bits and croutons$10 add chicken or shrimp for $6

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GRILLED MAC & CHEESE PULLED PORK GRILLED CHEESE

with cheddar cheese $10 add bacon or ham for $1.50 each

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with lettuce, tomato, bacon and cheddar cheese on multigrain bread $14

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tomatoes, green onions, jalapenos and shredded cheese, with your choice of chicken or taco beef served with salsa, sour cream and guacamole $15

with lettuce, tomato, onions & pickles $12

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crispy diced chicken tossed with caesar salad $12

ASK YOUR SERVER ABOUT OUR DAILY LUNCH SPECIALS. SUNDAY after 6pm – Chicken Wings 10 for $5 MONDAY after 5pm – Appy Night buy one appetizer and get another of equal or lesser value for ½ price TUESDAY after 4pm – Sweet Chili Chicken Bites One pound of breaded boneless chicken tossed in sweet chili sauce $8

BUTTER CHICKEN

red and green peppers with cilantro, served with rice and naan bread $18

FISH AND CHIPS one 8 oz. Guiness battered haddock loin on fries with tartar sauce $14

SIRLOIN STEAK SANDWICH 7 oz. ‘AAA’ Alberta Sirloin steak served with fries, coleslaw and garlic toast $14 add mushrooms or onions for $1.50 ea.

WEDNESDAY after 4pm – Chicken Wings 10 for $5

DESSERT

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8 Red Deer Express

HEALTHY FAMILY LIVING, Wednesday, October 2, 2013

national

breastcancerawareness breastcancer awarenessmonth month Raising the awareness of breast cancer BY ERIN FAWCETT Red Deer Express Shades of pink are dawning retail outlets and various community events, as October is Breast Cancer Awareness Month. The number of women who have been diagnosed with breast cancer is staggering. According to the Canadian Breast Cancer Foundation web site, an estimated one in nine Canadian women are expected to develop breast cancer over the course of their lifetime. In 2013, it is estimated that 23,800 Canadian women and 200 Canadian men will be diagnosed with breast cancer. From 2012 to 2013, Canada’s population of women grew by almost 200,000, while the number of women estimated to be diagnosed with breast cancer increased by 900. Breast cancer is the second leading cause of cancer deaths in Canadian women and the third leading cause of death after heart disease and lung cancer. The disease continues to be the most commonly diagnosed cancer in Canadian women over the age of 20. Risk factors for breast cancer include gender and age – being a woman is one of the strongest risk factors, although men can also get breast cancer as well. The reason the disease is more prominent in women is because their breast duct cells are more developed than men’s, and

women’s breast cells are constantly exposed to the female hormone estrogen, which is essential to women’s normal growth, development and reproduction. However, it is also a risk factor in the development of breast cancer. The risk of developing breast cancer increases as women age, but women of any age can develop the disease. It is reported that 80% of breast cancer cases and 90% of breast cancer deaths in Canada occur in women over the age of 50. Although the disease in women under 50 is less common, younger women do get breast cancer as well – one in six women who die from breast cancer are diagnosed in their 40s. Other risk factors for breast cancer include early menstruation and late menopause. Breast cancers in younger women, who are pre-menopausal, tend to be more aggressive and less responsive to treatment than those that are found in older women. Other risk factors include personal cancer history, family cancer history and genetics, breast conditions, breast density, radiation exposure, the birth control pill, fertility treatment and hormone replacement therapy, pregnancy and breastfeeding. As for the detection of breast cancer, there’s nothing better than mammography but often women are frightened of the screening test and put it off because of fear. Some of the guidelines used for mammography are someone who has a first-degree relative with breast cancer, the right time to be screened is 10 years younger when that relative was diagnosed. For women without any history, the Alberta Breast

Cancer Society advocates to start being screened at 50, however, and officials encourage women to start discussing screening with their doctor at age 40. Also, if a woman is pre-menopausal, screening should take place annually. Women who have gone through menopause can be screened anywhere from one to two years. In addition, there are many things women can do to help prevent breast cancer. Women can make positive lifestyle choices including being a healthier body weight, eating a more balanced diet, getting regular physical activity, limiting alcohol consumption and not smoking. By also reducing exposure to toxic chemicals in the environment, it can also help reduce the risk of breast cancer. Meanwhile, many successful fundraising campaigns have been held in support of breast cancer research. One of the biggest events set to be held is the CIBC Run for the Cure, which takes place Oct. 6 in Red Deer and across Canada. In 2012, more than $30 million was raised. In Red Deer alone, there were 1,235 participants at the event and more than $256,500 was raised here. Continuing to raise awareness, talking about the signs and risk factors of breast cancer as well prevention measures, treatment options and having the most to-dateresearch will help keep the topic of breast cancer top of mind for everyone and hopefully one day a cure will be found. - With files from the Canadian Breast Cancer Foundation efawcett@reddeerexpress.com

Red Deer Express 9

Wednesday, October 2, 2013, HEALTHY FAMILY LIVING

national

breastcancer breast cancerawareness awarenessmonth Book on cancer battle opens doors for local woman Kim Rideout shares inspirational message with a growing audience BY MARK WEBER Red Deer Express City woman Kim Rideout is enjoying a brand new mission in her life these days – sharing her experience of fighting breast cancer and emerging a strong, healthy woman. Rideout was diagnosed with breast cancer in March of 2012. She underwent surgery which was followed by six months of treatment including chemotherapy and radiation. It was devastating, she recalls, adding that there had never been a diagnosis of breast cancer in her family. But a mammogram revealed a tumor. It was shortly after her diagnosis that a friend suggested that she keep a journal through her experiences. That journal has been turned into a book entitled Taken to My Knees. It’s a powerful testament to her experience, and since its release this past spring, many lives have been touched through its extraordinary message. “Everything is going very well. Health-wise, I’m doing extremely well,” she said during a recent interview.

no sign of a malignancy at that time. But by March, the tumor was almost two cm long. On March 28 she underwent a lumpectomy and then began chemotherapy later in the spring. She was terribly sick – and weak. But as time passed, Rideout came to see how vitally important the support of friends, co-workers and family was – and is. And how therapeutic it was to journal how she felt from day to day through those dark days. Rideout, who also works for Farm Credit Canada, explains that her goal in publishing the book was firstly to thank the people who surrounded her with loving and unending support during her battle with cancer. “I’m blessed at work, I’m blessed with the family I have and I have the most amazing network of friends that anyone could ever have.”

can take those lessons I learned and help women going through this. And it’s not just breast cancer. “I’ve had women reach out to me who have lung cancer, liver cancer, stomach cancer – it’s not only those with breast cancer that I can help. “When you go in (the doctor’s office) and hear those words, it’s not a death sentence anymore. There is a light at the end of the tunnel.” It’s also comforting to know there is someone who understands the depth of emotions felt when one learns of a diagnosis. That’s something she always conveys to the women who reach out to her. “I’ll say to them thank you so much for contacting me, and I’m always here if you need to talk to someone because I’ve been where you are,” she said. It’s brought much more purpose to her world for sure. “I think my life’s work is to help women.” For a copy of Taken to My Knees, contact Kim Rideout at kim.rideout@shaw.ca. editor@reddeerexpress.com

‘SOME SURVIVORS WANT TO TALK AND OTHERS DON’T – IT’S ALL ABOUT WHAT YOU ARE COMFORTABLE WITH.’ KIM RIDEOUT And these days, she’s eager to share her story and lend a helping hand to women who land the same diagnosis. Since the book was released, Rideout regularly receives emails from women looking for a sense of hope and reassurance. She’s also speaking to audiences about her experience. She’s this year’s survivor spokesperson for the CIBC Run for the Cure in Red Deer, set for Oct. 6 as well. “I will be speaking on run day.” Being a part of the CIBC Run for the Cure is essential, as funding for research ultimately saves lives, she said. She also wants people to know that the money is used wisely. “It’s very important – research is why I’m alive. If people didn’t donate, people like me would have died.” Although she didn’t do much public speaking prior to her diagnosis, she really enjoys sharing her story with folks these days. “Some survivors want to talk and others don’t – it’s all about what you are comfortable with. “I’ve found that the more open I am, the more people come to me for help. I think that’s my responsibility now – I need to pay forward what I received because it was amazing the support that I received. “For me, that’s been extremely therapeutic.” In the book, Rideout, who is married and the mother of two daughters, writes about first hearing the news that she had breast cancer. She had underwent a mammogram the previous November for another issue, and there was

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HEALTHY FAMILY LIVING, Wednesday, October 2, 2013

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Red Deer Express 11

Wednesday, October 2, 2013, HEALTHY FAMILY LIVING

Fall is the time to get back into your fitness routine Now that summer has come and gone and we are all starting to get back into the usual routines, some of us may have noticed that the summer has taken a toll on our bodies. After countless backyard barbecues, lunches on the patio, and camping trips, all of the great food and drinks that come along with those have added a bit of size to your waistline. You may also have let your usual fitness routine slip over the summer when there’s so many other things to do. If this is how you’re feeling, you don’t need to worry, the fall season is the perfect time to get back at it.

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KREIGER If ever there was a time to regroup, recharge and commit to your personal fitness, it’s now. With the change of seasons, shorter daylight hours and the kids headed back to school, there are less distractions and more opportunity to fit exercise and healthier lifestyle habits into your schedule. The fall is also a great time to start back on a fitness program because you’re going to create good habits for the holiday season and the upcoming winter months. How many New Year’s Eves have you spent sipping champagne and vowing to

get more fit in the coming year? As you move back to the gym after taking the summer off, the next thing that you’ll want to do is make sure to find yourself a new weight-training routine. Since the body is very quick to adapt and muscle memory will come into play as you venture back into the mix of things, if you proceed with the same routine you left off with at the end of spring it won’t be long before you’ve hit a training plateau. By switching it up now, you can ensure that you start off full speed ahead, earning new fitness gains beyond what you experienced before. If there’s one habit you should set a resolution to break this fall, TV munching is it. You likely left TV-watching behind as the warmer months came about, but as the season premieres are about to get underway, put a ban on becoming a couch potato. If you never let yourself get into this habit, you could easily save yourself pounds of excess weight gain over the fall and winter. As you get started at the gym again, make sure that you take the time to get back into proper form before charging fullspeed-ahead. You may have lost the feel for many of the exercises in your routine over the summer break, so now’s a critical time not to forgo any stretching exercises and to focus on improving your flexibility in general. A small slip in form really could mean the difference between an injury and a good workout, so make sure that you really give this some consideration. Fall can be a treat for the senses -- the

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12 Red Deer Express

HEALTHY FAMILY LIVING, Wednesday, October 2, 2013

Hypnotherapy used to change behaviours, practitioners say BY JENNA SWAN Red Deer Express Hypnotherapy is defined by Wikipedia as a “Form of psychotherapy utilized to create unconscious change in the patient in the form of new responses, thoughts, attitudes, behaviours and/or feelings.” Used in the treatment of anxiety, depression, stress, habit disorders such as smoking, drug addiction or overeating, and even in recent years cancer, hypnotherapy works by inducing a hypnotic state in clients. Beginning with a consultation to determine the nature of the client’s problems, hypnotherapists then explain how hypnosis works and what the person may experience. From there the client is induced into a hypnotic state and through the power of subconscious suggestion, the hypnotherapist will integrate suggestive statements to all the issues into the client’s subconscious. Local Master Hypnotherapist and counselor Ruth Eastman with the Excel Centre for counseling and hypnotherapy along with her son Dr. Alan Eastman have been employing the technique for a number of years. By accessing the subconscious mind through relaxation, guided imagery and positive suggestions, the Eastmans have experienced a great level of success with their patients. “The conscious part of our mind is the 10 per cent of our mind which everyone says we use through will power; then the subconscious mind is the other 90 per cent which is the most powerful determinate of our behaviour,” according to their web site. “It is the subconscious mind which is the center of our imagination, our motivations and behaviours. What the subconscious mind believes the individual tends to achieve.” With anything that we have seen, heard, or learned since we were born being stored in our subconscious mind, hypnosis works through bypassing the active thought process in our minds to get straight to the place where all of our

bad behaviours and memories are being kept, said the doctors. “There are a lot of myths about hypnosis. People think that we can make them do things they don’t want to do like in the movies or hypnosis comedy shows, but it’s not like that,” explains Ruth. “You as the client are always in complete control during the sessions, and you will hear everything we say.” Ruth explains there are certain situations when a person can’t be hypnotized, such as those suffering from schizophrenia, those who truly do not want to be helped and often those with brain injuries. “Any habit or behaviour that you want to change can change through the power of your mind,” said Ruth. “It is extremely powerful stuff.” The Excel Centre has experienced a growing community of support following their success stories. Ruth recalls a number of patients who came into the clinic suicidal and depressed, begging the hypnotherapists for help. By the time the clients left, they “Smiling and laughing,” said Ruth. While there has been much skepticism associated for many years with the idea of hypnosis and hypnotherapy, Ruth believes the evidence speaks for itself. “If someone doesn’t believe in it or someone says to me that they don’t believe in hypnosis, I simply say to them that I wouldn’t have been in business for the last 18 years if it really didn’t work.” On the first session, a patient can expect to consult with the hypnotherapist, after they have explained to the client that they will be in full control of their body and mind during the session, the lights are then dimmed. Often there will be sound and light therapy included within the session to help patients relax, which Ruth explains as a “Spa for your mind.” Ruth then takes the patient on a ‘journey through their mind’ often to a garden or a beach that they will create in their subconscious. Here is where Ruth begins her positive suggestions, until the patient is awakened.

“Patients will often feel groggy upon awakening,” explains Ruth. “Like the feeling you get right after you wake up in the morning when you’re not quite fully awake yet.” Hypnosis is best experienced under repetition, meaning that the more times you are suggested the same notions or ideas under a hypnotic state, the more likely things are to stick, she said. Thus patients often have a minimum of three sessions. jswan@reddeerexpress.com

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Red Deer Express 13

Wednesday, October 2, 2013, HEALTHY FAMILY LIVING

City life coach offers clarity for clients BY JENNA SWAN Red Deer Express Often times we find it hard to see the underlying issues in our lives, leaving us to wonder why we can’t meet our goals. Sometimes we need another person to step in and give us that overview or insight into our own lives. Whether it be guidance, helping hands or a little push to get us to where we need to be, a life coach can be the ticket to success. Cindy Needham, life strategist and owner of Get Coached, has been helping people to reach their potential for a number of years. Needham isn’t here to tell you how to live your life, but to help you to see the issues and provide solutions. In her line of work, she often sees people who have been living

CINDY NEEDHAM their lives for others for so long they forget how to live life for themselves. “Life can get so busy and convoluted that you feel overwhelmed and lost,” explains Needham. “By being all things to all people, you lose your own essence and fall out of balance emotionally, spiritually and physically.” Needham and other life coaches in the City may offer assistance with issues such as quitting smoking, weight loss, depression and

identity struggles. “It is far easier to stay small and even uncomfortable than it is to step into the unknown,” she said. “While it may appear easier on the surface, the inner turmoil and stress will eventually eat you alive.” Needham stresses the importance of believing in yourself and not masking who you are for the benefit of others and society. “Living out of sync with yourself can cause a myriad of issues ranging from poor self esteem, unhealthy relationships and a life of pain and loneliness.” The life coaching programs that are offered at Needham’s practice vary from the Breaking Ground package to the Dig Deep package. In her Breaking Ground package, Needham and her client create a plan for achieving goals that

have been set out. From here Needham offers the support and insights to achieve what you may not have been able to do on your own. The Dig Deep program is for those looking for more than just a surface solution to the problem, but rather an in-depth analysis into why things in life are happening, as well as how past experiences have formed beliefs or habits. With a knack for getting to the issues and the honesty to present them in an understandable manner, Needham offers clarity above all. Initially Needham sits down with all prospective clients to ensure they are a match for one another, as she emphasizes that clients may want to shop around for a life coach much like they do with doctors. jswan@reddeerexpress.com

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14 Red Deer Express

HEALTHY FAMILY LIVING, Wednesday, October 2, 2013

Things men can do to be fit in the shortest time Men are the worst when it comes to being fit and healthy. It’s brutal to watch sometimes and sad to see. Guys come into the gym and for some reason think they don’t need a trainer, don’t need a plan, and don’t need help. Step one after joining a gym is they buy a bunch of muscle building supplements, pills and fat burners, then chug an energy drink or pre-workout powder loaded with caffeine and work out for two hours. They start by doing some crazy workout they read about or saw online, and go so hard the first time out, they can’t move for a week. Or worse, they get injured, and then they are out for a month. Seriously boys, women are way smarter than we are when it comes to this and I am saying that from having watched it for nearly 16 years as a trainer. So here are five things you can do to get fit, in the shortest possible time: 1. Hire a coach, trainer or join a class, or at least take advantage of the free

Scott

McDERMOTT trainer sessions that come with the membership. Guys seem to be allergic to this for some reason, and it is baffling. Women make up 80 to 90% of all boot camps, classes, trainer clients, etc. Look guys, there are reasons for working with a professional -- faster results, accountability, simplicity, effectiveness, it goes on and on. Take the short cut – ask for help from a pro. Two hours of bench press and bicep curls will not get you fit, healthy and lean. 2. Develop a plan and a goal. It should be the first thing you do when starting on a fitness plan. Enter a race like the Zombie Run or Spartan Race, a 5km run, a mountain biking event, something, anything. Something

that you will have to train to get ready for, something that motivates you, has a deadline and is beyond what you can currently do. This works for many reasons and one that is universally true, is that men respond to a challenge, it’s who we are. 3. Learn to eat. Men are notorious for not cooking, eating junk food way too much and ignoring fruits and veggies. Yes, meat and potatoes are fine, but add in some colourful veggies. You need the vitamins, minerals and carbs. If you are solo, healthy cooking is not that hard, it really isn’t. Toss a bunch of frozen chicken breasts on a cookie sheet covered in aluminum foil. Bake at 350 degrees for 45 minutes until chicken is not pink in the middle when you cut it open. Add spices and toss in a plastic container in the fridge. Cook up a bunch of rice or potato, and toss it in the fridge. When it is time for making a meal you just heat up some veggies, toss in the chicken and rice and you

have a meal that is fast, healthy and easy. To change the flavour up, you can stir in some salad dressing or barbeque sauce – try a different flavour each week, and only use a little. This plan is simple, but if you want to try other things, you must learn to read food labels. Use your phone, and look up stuff you don’t know. It will take a bit, but honestly, if you shop around the outside perimeter of the grocery store and buy stuff that isn’t in a box – you will be better off. 4. Find a workout buddy. Men are set up for competition and nothing will help you get fit faster than having a pal to work out with. Make a bet. You will meet at the gym three days a week for a month. If one guy misses, he owes the other guy $20. Share the cost of a trainer and challenge each other with each workout. You will be amazed at your results. 5. Skip the fancy supplements for now and drink water and take vitamins. Yes there are lots of supple-

ments out there that can do all sorts of things, but you really don’t need them. I am not saying that some of them don’t work, far from it, but if you are not getting in enough water and not taking a good pharmaceutical grade multivitamin, you are missing your foundation. When you build a house, you don’t start with the windows and

fancy cupboards – you start with the concrete foundations. For your health, that foundation is water and vitamins (after eating well of course). So there you have it, five tips to get you on track to being a fitter, stronger man. Scott McDermott is a personal trainer and owner of Best Body Fitness in Sylvan Lake.

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Wednesday, October 2, 2013, HEALTHY FAMILY LIVING

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16 Red Deer Express

HEALTHY FAMILY LIVING, Wednesday, October 2, 2013

Because there’s nothing more important than your family’s health...

Alberta Blue Cross individual health and dental plans help you and your family stay healthy by providing practical benefits you’ll use on a regular basis. At the same time, you get affordable protection against the high cost of unexpected illness, accidents, ambulance trips and medical conditions. If you’re without employer-sponsored health benefits, we’ve got an individual health and dental plan to meet your needs... and your budget.

Toll-free 1-800-394-1965 www.ab.bluecross.ca dental

prescription drugs

ambulance

vision

extended health benefits

ABC 83104 2013/01

Please call us today for your free information package

If you’re age 65 or over, ask us about our affordable Seniors Plus plans.


Special Features - Healthy Family Living 2013  

i20131002073001688.pdf

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