THE PULSE 2013
Your Guide to Healthy Living
Miracle drug Reduces risk of many chronic diseases
TOOTH TRAUMA
What to do when there’s an accident
PORTION DISTORTION
What needs to be on your plate?
Local Clinic Unveils New Laser Therapy Centre
A
nnouncing the immediate offering of MLS Laser Therapy in the Abbotsford area. The addition of this exciting and effective technology is part of Cascadia Chiropractic Centre’s continued investment in advanced technologies and progressive procedures in the chiropractic/podiatric/pain management field. Laser therapy has been used effectively for many years, but advances in technology have produced “the next generation of laser therapy” with the new MLS (Multi-wave Locked System) Laser Therapy which uses specific wavelengths of light to treat painful and debilitating conditions. With laser therapy Dr. Simpson Leung can offer relief to those suffering with both chronic and acute ailments such as back and joint pain, tendinitis, arthritis, disc disease and sprains and strains without the use of painful injections or potentially habit forming drugs. “We are very excited to be able to offer this new and dramatic treatment option to patients,” Dr. Leung said. Laser therapy is painless, with treatments usually lasting several minutes, and most patients see
COMMONLY TREATED CONDITIONS: • Arthritis (knees, hips, hands etc.) • Bursitis • Sciatica • Chronic and acute pain • Neck, back and shoulder pain • Muscle sprains/strains • Inflammation, swelling and edema • Plantar Fasciitis (heel/arch pain) • Tendinitis and ligament injuries • Post-surgical swelling • Degenerative joint and disc disease • Trigger points and sore muscles
positive results in just 1-3 treatments. “When a physical condition or injury affects mobility or quality of life, there is one goal: a rapid return to every day activities. We now have the most advanced equipment on the market to deliver these results; results that include a very rapid reduction in pain, strong anti-inflammatory effect, and immediate improvement of local blood circulation,” states Dr. Leung. “More and more, our patients are looking for effective treatment options that are less invasive, have no side effects, provide rapid results and speed the healing process. Laser therapy provides us with an opportunity to meet the needs of our patients, and offer the highest levels of care possible.” Dr. Leung summarizes, “We pride ourselves on staying on the leading edge of technology, and educating our patients on the various levels of care available. Laser therapy is the future of the chiropractic/podiatric/ pain management industry, and we feel our patients deserve to have that option when choosing the best care for themselves.” For additional information about laser therapy, contact the staff at 604-853-4441.
10 BENEFITS OF MLS LASER THERAPY: • Drug-free, rapid relief of pain • Strong anti-inflammatory effect • Immediate improvement of local blood circulation • Rapid resolution of swollen areas • Accelerated tissue repair and cell growth • Rapid repair of superficial injuries such as wounds and ulcers • Reduces scar tissue formation • No known side effects • Non-surgical, painless and non-invasive
Dr. Simpson Leung
CASCADIA CHIROPRACTIC CENTRE
101-34143 Marshall Road, Abbotsford
604-853-4441
Watch videos at: www.abbotsfordchiropractic.com 2 / THE PULSE 2013
PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
WHAT’S INSIDE TOOTH TALK
Ventura Chiropractic
07
Basic dental first aid tips if there is an accident. Dr. Phoebe Tsang
Dr. Robert Turner
EAT HEALTHY
08
DISCOVERY TRAIL MAP
10
WORK IT
12
Find how much food we actually need to eat each day. Health Canada
Overcoming barriers to become more physically active. Brenda Adams
HEALTHY KIDS
13
SAFTEY FIRST
14
FIRST AID
16
STOP SMOKING
17
Exercise before school improves attentiveness in class. Active for Life
Simple changes you can make to lower your chances of falling. Fraser Health
How to handle an emergency situation with an infant or child. St. John’s Ambulance
How your health will improve from the moment you quit smoking. Quit Now
Dr. Robert Turner has served the community as a chiropractor since 1978. In the early ‘80s, he built our clinic, and has practiced here since. In 2009, he sold the practice to Dr. Cormack. Dr. Turner continues to see his patients one and a half days a week.
Dr. Robert Cormack Dr. Rob Cormack graduated from the Canadian Memorial Chiropractic College in Toronto in 1980. After twenty five years of practice in Prince George, he moved to England and worked in a Chiropractic clinic in the city of Norwich for four years. In 2009, Rob returned to Canada, and assumed the practice of Dr. Robert Turner.
Dr. Dorothea McCallum Dr. McCallum graduated from Canadian Memorial Chiropractic College in 1988. Dorothea practiced in Vancouver after college and moved back to Abbotsford in 2004. She joined Ventura Chiropractic in June of this year and is looking forward to serving the Abbotsford community for many years to come.
PHYSICAL ACTIVITY 19 The miracle drug that provides greater health benefits. Johann Windt
We offe r!
30 Min Circuit Cardio Equipment Free Weights & other toys Vibration Slimming Zumba Aerobics Toning Class Tanning Bed Infrared Sauna
A Place Where Women Empower Women #330-3033 Immel Street, Abbotsford | 604.746.7462 FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
We are a caring group of chiropractic doctors committed to helping our patients maintain optimal health and performance. We’d love to help you do the same! Our Clinic has been at our Ventura Ave. location since 1983, and between us we can boast almost 85 years of helping our patients! We have all dealt with children, athletes and “weekend warriors” of all ages in the course of our practices. Beyond rehab, chiropractic strives to bring you towards maximum function and minimal stress so you can perform at your best. We can be reached at 604-859-6781
We look forward to meeting you.
32920 Ventura Ave Abbotsford, BC 604-859-6781 venturachiropractic.ca PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2013 / 3
5210: Start Your Kids Right Enjoy – 5 or more vegetables and fruits a day
Power Down – no more than 2 hours of screen time a day
5-2-1-0: All you need to
remember for raising healthy children
Money Doesn’t Matter
Low cost and FREE ways to play in Abbotsford
Play Actively – at least 1 hour every day
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www.healthyabbotsford.ca
4 / THE PULSE 2013
www.scopebc.ca
PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
NOWN OPE
The City of Abbotsford is dedicated to helping residents make healthy local food choices, incorporate physical activity into their daily routines and their kids’ routines and live tobacco free by supporting local programs like Healthy Abbotsford and SCOPE.
OUT-FIT TRAIL CHALLENGE Over 1km of trail through a cedar forest 14 unique trainer-led obstacles
Healthy living is important for all members of our community and Abbotsford is fortunate to have all the ingredients for health, including climate, trails, facilities and programs. As a parent, grandparent and Mayor I know the greatest impact that I can have is setting a good example. You can start your healthy lifestyle today by implementing a plan of action for yourself and your family to live by the healthy
guidelines of good nutrition, daily physical activity and no smoking. Why not challenge your family to meet the 5-2-1-0 challenge? 1. Enjoy 5 or more vegetables & fruits every day. 2. Reduce your screen time on the TV and computer to less than 2 hours per day of your leisure time. 3. Engage in moderate physical activity for at least 1 hour per day. 4. Choose to eat healthy and eliminate sugar sweetened drinks for your children. 5. Don’t smoke. Take charge of your health and eat well, be active and live tobacco free. Visit healthyabbotsford. ca. Come on Abbotsford, let’s make it healthy!
Bruce Banman MAYOR BRUCE BANMAN
Designed for groups of 1–4 Any fitness level can benefit CALL 604.854.0058 or EMAIL info@patransform.com to book your appointment today!
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
Abby’s Only Shabby Chic gym for “The Girls”
604.859.3488(fitt) gofusionfitness.com
Infrared Sauna Vibration Slimming Ion Cleanse Foot Spa Massage
Weight Loss Challenges Free Weights 30 Min Circuit Cardio Equipment
Refuel, Rejuvenate & Reconnect Child Minding Available Mon-Fri 9am-11am
PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2013 / 5
Get The Most Out Of Life With Dentures You’ve just been told you need dentures and, like most people in your position, you’re unsure and probably nervous about what to expect. Change is never easy, especially when it involves something as personal as your mouth. If you’re like most people 40 and older, you place a lot of importance on your smile because you believe it is the first thing that people notice about you. Your fears are not uncommon and many of the patients we see who need dentures express the same concerns. Many people older than 40 are missing multiple teeth and have a full or partial denture, which means someone you know may be going through the same transition as you and may not even be aware of it. That’s because dentures aren’t as noticeable as you may think. Dentures can be made to closely resemble the look of your natural teeth so there is little change in appearance. By replacing missing teeth dentures can help you speak better, improve the chewing of most foods, and restore a natural-looking smile. After a period of adjustment, proper fitting dentures will be comfortable and they will boost your self-esteem. When you first start wearing dentures, you may find pronouncing certain words may require practice, but reading out loud and repeating troublesome words helps. This practice will train the tongue and lips to relax and these difficulties will correct themselves in a short time. Your new dentures may feel awkward for 6-8 weeks until you get used to them. The dentures may also feel loose while the muscles of your cheek and tongue learn to keep them in place. This feeling will fade as your mouth becomes accustomed to your new dentures. However, during this time, you may want to consider using a small amount of denture adhesive to help keep your dentures in place. After 10 to 12 months your healing should be complete and your dentures will need relining for a better fit. Hundreds of thousands of people wear dentures with ease and, in time, you too will feel comfortable, secure and successful in wearing your dentures.
FREQUENTLY ASKED QUESTIONS Why is there such a wide range in the cost of a denture? Cost=Quality. A quality, well-fitting, and natural looking denture takes time to make and costs more.
How long will my dentures last? There is not a removable prosthesis made for the mouth that is permanent. The mouth is constantly changing so on average, a partial or a denture may be expected to last about 5 years. Why are my dentures becoming loose? If your dentures are over 5 years old and if they have not been relined every 2 years you probably will have some problems with the fit of your dentures. Your gum tissue and jaw bone shrink with time. This causes the denture to become loose resulting in a poor fit. Poor fitting dentures can lead to bite problems, speech impediments and tissue irritations. Leaving this condition unchecked can lead to complicated situations in the future. A visit to your denturist for an oral health examination will determine the cause of your ill-fitting dentures. Should I take my dentures out at night? If you choose to keep your dentures in overnight, always clean them thoroughly before you go to bed - just as you would your natural teeth, but use a denture cleanser rather than toothpaste, as toothpaste can scratch dentures. Leaving your dentures out at night gives your mouth and gums an opportunity to recover from the effort of supporting your dentures during the day. When dentures are left out of the mouth, they should be placed in a container filled with water to prevent drying and possible dimensional changes of the denture base material. It is also important to maintain good oral hygiene by cleaning gums, cheeks and tongue with a soft toothbrush where bacteria also resides.
How do I take care of my dentures? Your dentures are an investment and require care and attention. Just like natural teeth, dentures always need to be cleaned morning and night in order to remove food particles and plaque. This is best done with a mild denture cleanser. Your denturist will help maintain your denture(s) and oral tissues so they stay at their optimum performance. The fit and function of your dentures and oral tissues are an integral part of your well-being. An annual examination by your denturist will ensure peace of mind. How long will the implants for my (dentures over implants) last? Reports show many implants lasting 20 years or a life time with proper care and regular yearly check-ups at your dental professional. These are the factors which could reduce the life expectancy of your implants: • your general health • oral hygiene • smoking • grinding your teeth Some parts of the implants may need replacing with time because of wear or deterioration. The dentures themselves should be replaced every 5 years and relined every 2 years. Denturists are denture specialists; they specialize in the manufacturing of denture prosthetics. Denturists have a professional designation of Registered Denturist (RD). You do not need a referral from another health professional to consult with a Denturist. A Denturist can refer you to other health care professionals. Denturists are proficient and time effective in the delivery of denture treatments. Most Denturists fabricate your prosthetics on premises, ensuring quality control and care. Denturist Association of British Columbia
KEEPING YOU SMILING SINCE 1995
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6 / THE PULSE 2013
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TOOTH TALK TIP: WHILE MANY OF US ARE OUTSIDE PLAYING AND ENJOYING THE MOST CONSECUTIVE SUNNY DAYS IN HISTORY, IT’S GOOD TO KNOW SOME BASIC DENTAL FIRST AID TIPS JUST IN CASE THERE IS AN ACCIDENT.
READING GLASSES? NO WAY!
TOOTH TRAUMA
ASK US ABOUT:
See what you have been missing CHILDREN UNDER 6
In general, children under 6 years old still have baby teeth unless their adult teeth come early. Most minor injuries to baby teeth do not have long term effects on permanent teeth especially if they are managed properly.
CHILDREN OVER 7
On the other hand, children 7 and above usually have some permanent adult teeth in the front. The outcome when these adult teeth are hurt can be significant and long lasting so it’s good to know what to do when there is dental trauma.
exposed. Gently rinse the mouth with warm water to remove dirt and other debris. Try to find the tooth fragment so that your dentist can reattach it to the broken tooth in the future. If there is any swelling in the lip and face in the area of injured tooth, applying cold press will be helpful.
If an adult tooth is chipped, check to see if there is any bleeding from the chipped area because the nerve from the tooth may be
LenSx® all laser cataract surgery. Accuracy. Precision. Safety
PREVENTION
Since prevention is always better than the cure, if your child plays contact sports, consider having a mouthguard made for them. This will reduce the chance of injuries to their teeth and you won’t have to worry about using these dental first aids tips.
BOOK ONLINE! valleylasereyecentre.com
ADULTS
When an adult tooth is completely knocked out, try to stay calm and find the tooth. Do not touch the root part of the tooth and do not brush or scrub the tooth. If possible, try to insert the tooth back into the socket where the tooth has the best chance of surviving. If this is not possible, store the tooth in “Save a Tooth” (www.saveatooth. com) solution or cold milk and find your dentist right away as the outcome is highly time sensitive.
The future is here!
RESOURCES BC Dental Association: This site has lots of information on frequently asked dental questions, oral health tips and how to find a dentist. >> kidsmiles.ca Canadian Dental Association: Here you will find information on caring for your teeth, dental procedures and common oral health problems. >> cda-adc.ca American Academy of Pediatric Dentistry: Although this is an American site there are good free resources and fact sheets including tips for busy parents, what should be in sippy cups and facts about cavities. >> mychildrensteeth.org
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
DR JOHN F. BLAYLOCK
Eye Surgeon
604.850.0808 | Toll Free 1.877.218.0808 102 –2545 McCallum Road PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2013 / 7
EAT HEALTHY TIP: TO GET YOUR OWN COPY OF THE CANADA FOOD GUIDE GO TO HC-SC.GC.CA AND SEARCH FOR “CANADA’S FOOD GUIDE”. THE GUIDE IS AVAILABLE IN 12 DIFFERENT LANGUAGES.
PORTION DISTORTION In a world of super-sized food it can be hard to know how much food we actually need to eat each day. Even going out for dinner will often result in a plate that’s way too big with way too much food on it. And for most people, we eat what’s in front of us without a lot of thought about how much food it really is. We’ve lost sight of what healthy portion sizes are, we have portion distortion. Canada’s Food Guide helps you and your family know how much food you need and what types of foods are better for you. There are four food groups and within each food group there is a guideline for how many “servings” you should eat each day. It’s important to remember that even if you’re on a specialized eating plan (ie. vegetarian, vegan, gluten-free, etc.) there are options within each food group that would work for you. To get your portion sizes under control, try using a kitchen scale to weight out the portions of your foods for a couple of days. Compare those amounts to the portion sizes listed in the Canada Food Guide and see if you are eating a healthy amount. Here are some examples (from the Canada Food Guide) of single portions for the different food groups:
What is One Food Guide Serving? Look at the examples below.
RESOURCES Fresh, frozen or canned vegetables 125 mL (1⁄ 2 cup)
Bread 1 slice (35g)
Bagel ⁄ 2 bagel (45 g)
1
Milk or powdered milk (reconstituted) 250 mL (1 cup)
Leafy vegetables Cooked: 125 mL (1⁄ 2 cup) Raw: 250 mL (1 cup)
Fresh, frozen or canned fruits 1 fruit or 125 mL (1⁄ 2 cup)
Cereal Cold: 30 g Hot: 175 mL (3⁄ 4 cup)
Cooked rice, Flat breads ⁄ 2 pita or 1⁄ 2 tortilla (35 g) bulgur or quinoa 125 mL (1⁄ 2 cup)
1
Canned milk (evaporated) 125 mL (1⁄ 2 cup)
Cooked legumes Cooked fish, shellfish, 175 mL (3⁄ 4 cup) poultry, lean meat 75 g (2 1⁄ 2 oz.)/125 mL (1⁄ 2 cup)
Fortified soy beverage 250 mL (1 cup)
Tofu 150 g or 175 mL (3⁄ 4 cup)
Yogurt 175 g (3⁄ 4 cup)
Eggs 2 eggs
Exercise is Medicine (EIM):
100% Juice 125 mL (1⁄ 2 cup)
Kefir 175 g (3⁄ 4 cup)
Peanut or nut butters 30 mL (2 Tbsp)
The EIM mission is to make sure that exercise is front and center in every discussion on disease prevention, health and wellness. Download your free EIM Action Guide >> exerciseismedicine.org
Cooked pasta or couscous 125 mL (1⁄ 2 cup)
Cheese 50 g (1 1⁄ 2 oz.)
Shelled nuts and seeds 60 mL (1⁄ 4 cup)
Introducing a NEW Technology, Pixel Radiofrequency A minimally invasive technique combining fractional radiofrequency with microneedling. Pixel RF has been shown to have significant results in the treatment of: Scarring Ň Stretch Marks Ň Sun Damaged Skin Ň Wrinkles & Fine Lines
CYNOSURE The Award-winning CYNOSURE® Laser Hair Removal System for all skin types
8 / THE PULSE 2013
Please call us for a FREE CONSULTATION
PUBLISHED BY THE ABBOTSFORD NEWS
Our clinic utilizes the most advanced and safest medical skin & hair removal technologies.
Healthy Families BC: This site includes videos and articles on healthy eating, healthy communities and healthy lifestyles. >> healthyfamiliesbc.ca Dietitians of Canada: Access a program called EaTracker which allows you to track your food and activity choices and analyze your favorite recipes. >> dietitians.ca Healthy Abbotsford: Healthy Abbotsford is a city-wide initiative aimed to engage the residents of the community in promoting, fostering and engaging in healthy lifestyle choices. >> healthyabbotsford.ca
Experience & Dedication • • • •
Botox & Restylane Photolight Facial Rosacea & Skin Tags Spider & Varicose Vein Removal
• • • • •
Treatment for Acne Skin Tightening Wrinkle Removal Tattoo Removal Laser Hair Removal
2309 McCallum Road 604.557.1208 abbymedicallaser.com FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
A laugh
“
is a smile that bursts!” Mary H. Waldrip
Now accepting
NEW PATIENTS!
7 REASONS
Top to choose Clayburn Dental for your SMILE! 1. Entire Family. One Appointment.
4. Convienient Hours.
7. Insurance Plans Accepted.
We are a large office with multiple hygienists
We’re open 78 hours a week. Evenings, week-
We accept most insurance plans and can elec-
and Doctors on staff. This gives us the opportu-
ends or before work. You can fit us in on your
tronically file your claims for faster processing.
nity to see your entire family at once.
time. We’re even open Sundays.
We also accept direct billing from your insurance company.
2. Kick Back and Relax.
5. Nervous About Treatment?
We aim to provide you with a relaxed and com-
We want to help our nervous patients. We pro-
fortable atmosphere during your visit. Watch
vide in-office Nitrous Oxide (laughing gas) and
your favourite television show or movie while we
both oral and IV Sedation to relieve you from the
take care of your smile.
discomfort of treatment.
3. Kid Friendly.
6. Specialists on Staff.
We give special care and attention to children
When you come to us there is no need to travel
including soft-touch cleanings and cavity-pre-
to another office for dental treatment. As part of
venting sealants. Our office is also home to a
our team we have a Periodontist (gum special-
children’s play area, fully loaded with TV, movies,
ist), Endodontist (root canal specialist), Maxillo-
games, books, toys and a Nintendo Wii!
facial Oral Surgeon (wisdom teeth specialist),
Plus we have a Pedodontist (children’s
Denturist, Orthodontist and Pedodontist (chil-
specalist) on staff.
drens specialist) on staff.
NEW PATIENT OFFER!
FREE
$30 GROCERY GIFT CARD OR WHITENING KIT when you book and complete your cleaning with x-rays and exam.
Suite 400, 3033 Immel St.
604-855-0918
www.clayburndental.com Voted Abbotsford’s Favourite Dentist
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2013 / 9
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The alliance has been created to make it easy to discover one of British Columbia’s emerging golf destinations - the Fraser Valley. There are five championship courses that offer great golf, amazing scenery, easy access and best of all year round golf!
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Discovery Trail is a paved 30+ kilometre, three metre wide, all-season corridor spanning through Abbotsford, connecting the east and west end of the community. It is surrounded by towering trees, scenic ponds and lush meadows and is a great place to walk, run or cycle.
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Abbotsford is fast becoming a national leader on the BMX scene. The Abbotsford BMX club hosts a permanent outdoor track at Ag-Rec Exhibition Park and operates one of Canada’s premier indoor facilities annually from November to February.
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Star gazing can be hard to do in the city with all of the lights that seem to shine all through the night. Luckily, there is the MacDonald Park Dark Sky Preserve. This park is kept free of artificial light so that you can truly enjoy the night sky.
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The park is located on the south shore of the Fraser River across from the town of Mission, and boasts a level dike trail that runs for over 6 miles (10 km) beside the Fraser River. The trail offers good views of the Fraser and the quiet farms that border it, as well as the snowcapped Golden Ears Mountains.
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The Fraser Valley Trout Hatchery Visitor Centre provides a fun and educational experience for all ages! This indoor/outdoor facility offers self-guided experiences for drop-in visitors including live fish aquariums and interactive displays.
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This website has been developed by the communities of Langley, Abbotsford and Chilliwack to bring the very best of Tourism in the Fraser Valley to your fingertips. Handpicked in the Valley helps you create a Fraser Valley itinerary that suits your particular interests.
FRASER VALLEY TROUT HATCHERY
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HANDPICKED IN THE VALLEY
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The tours are self-guided, meaning that you travel in your own car, at your own pace, when it suits you. From apples on the trees to busy buzzing bees, the Abbotsford tour offers a farm fresh, honey sweet experience!
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DISCOVERY TRAIL MAP
CIRCLE FARM TOUR
6FDOH
3ORW 'DWH
Discover the long way home . . . Stop by & check us out! 1707 SALTON ROAD, ABBOTSFORD 604.859.2453 / lifecyclesbikes.com 10 / THE PULSE 2013 PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2013 / 11
WORK IT
TIP: LACK OF TIME/ MONEY/KNOWLEDGE ETC. ARE OFTEN LABELED AS BARRIERS TO BEING MORE PHYSICALLY ACTIVE. BARRIERS ARE JUST A POLITE WAY OF SAYING EXCUSES. BECAUSE REALLY, THAT’S WHAT ALL OF THOSE THINGS ARE, THEY ARE EXCUSES SO THAT WE LET OURSELVES OFF THE HOOK WHEN IT COMES TO TAKING CARE OF OUR PHYSICAL HEALTH.
BUT I DON’T HAVE TIME TO EXERCISE! It costs too much, I feel guilty for taking time away from my family, it’s boring, I don’t know where to start. The reasons to not be physically active go on and on. Here is the funny thing, when you truly want something; you find a way to make it work. Think about it, this is how we prioritize things in our lives. The things that are most important, we make happen.
For info on healthy living visit: healthyabbotsford.ca
When you are choosing a goal to work towards make sure that it is something that YOU actually want to achieve. Not something that you think you should do or something that other people think you should do. If it isn’t something that you really WANT, it isn’t going to happen. So now think about a health related goal that you WANT to achieve. Write it down
on a piece of paper. Now write down all the “barriers”, all the things that get in the way of you doing what you need to do to reach that goal. These barriers only have control over us when we don’t think there is another option. So, let’s bust up the barriers by brainstorming some things we can do when that barrier comes up. Here is an example:
GOAL: GO FOR A WALK THREE TIMES PER WEEK
CHILDCARE FOR MY KIDS: Take your kids with you, if your partner is home in the morning go for a walk before they leave for work, walk while the kids are at school. YOU GET THE IDEA: For each of your barriers write down at least three things you can do when that barrier comes up. This way you know that you have options. REMEMBER THAT WE HAVE TO MAKE OUR GOALS: A priority if we truly want to
BARRIERS AND OPTIONS:
achieve them. And it is a lot
IT’S RAINING OUTSIDE: Wear waterproof clothing, walk up and down the stairs inside your house, go to the mall and walk inside.
off the couch and find those
easier to make things that we WANT to do, a priority. So, get things that you want to do and do them! No more excuses – this is your life, you choose how to live it!
RESOURCES Healthy Abbotsford: Healthy Abbotsford is a citywide initiative aimed to engage the residents of the community in promoting, fostering and engaging in healthy lifestyle choices. >> healthyabbotsford.ca Physical Activity Line: The PAL is your source for trusted physical activity information and professional guidance to help you become more physically active. >> physicalactivityline.com ParticipACTION: ParticipACTION’s aim is to move bodies, lift spirits, and make Canada the most active nation on earth! Visit their website for physical activity facts, tools and tips. >> participaction.com
Facebook.com/PitaPitCanada
YOU ARE WHAT YOU EAT. SO CHOOSE FUN FOOD, NOT JUNK FOOD. If you’re watching what you eat, feast your eyes on what we offer: lean meats and veggies wrapped and rolled in thin pocket pitas to please meat lovers, vegetarians and vegans alike. We also serve breakfast pitas, awesome salads and fruit smoothies – all available in sizes for appetites large and small. Speaking of fun, our catering platters and popular school lunches turn any occasion into a special occasion. Drop by for a fresh take on food that’s healthy and fun!
Our smoothies are made with low-fat frozen yogurt and up to 3 servings of fruit!
You can top your salad with any pita topping to create a protein-rich meal!
Our pita platters can feed groups of 5 to 500, starting at $5 per person!
Chicken Breast pita: 342 calories and 4.5 g fat before sauces & extras!
32500 SOUTH FRASER WAY, ABBOTSFORD (CLEARBROOK TOWN SQUARE, NEAR GOODLIFE FITNESS & STAPLES) TEL: 604-556-PITA (7482) • OPEN 9–10 MON-FRI & 10-10 SAT-SUN • VISIT PITAPIT.CA 12 / THE PULSE 2013
PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
HEALTHY KIDS TIP: KIDS DON’T NEED PERMISSION TO WALK TO SCHOOL. THEY DON’T NEED A LICENSE. THEY CAN DO IT RIGHT NOW. EXERCISE BEFORE SCHOOL IMPROVES ATTENTIVENESS IN CLASS, AND LEADS TO BETTER GRADES. PLUS, IT PROVIDES AN IMPORTANT OPPORTUNITY FOR THEM TO BECOME INDEPENDENT.
WALK TO SCHOOL HOW TO KEEP YOUR KIDS SAFE WHEN WALKING TO SCHOOL YOUR CHILD SHOULD: • Walk with friends. • Take the safe route agreed upon by their family from home to school, or to a friend’s house, community centre, etc. Always take that route — do not take short cuts off the agreed route. • Be aware of appropriate safe places on your route; for instance friend’s homes, community centres, local shops or businesses you know. • Tell someone where you are going, on what route, and when they’ll be back. • Choose a family password. Never go with an adult unless they know this word. • Phone home when leaving friends, school, etc. and say when you’ll be back. Phone home if you are delayed, or if your plans change. Let your family know the route you plan to take. • Wear their backpack loosely so they can let it go should someone use it to grab them. • Keep their ears open, and not wear headphones with the music playing so loud they can’t hear people approaching from behind or traffic. • Be wary and not offer to assist strangers, teenagers included. • If they see another child in trouble or they are approached by a stranger, yell loudly and run for help to home, to a friend’s home or open business. Active transportation is a great way to build physical activity into your daily life. Physical activity contributes to the mental, physical and emotional well-being of people of all ages — but is especially vital for children whose bodies and habits are still developing (hastebc.org). According to Active for Life, In 1969, only 12% of the population was driven to school. Today, only 12% of the population walk to school. In one generation we have completely inverted the way we get to school, and that matters for three reasons: 1. Walking to school is a rite of passage. By doing so, children begin to understand who they are in relation to their neighbourhood, their community,
their world. The walk provides trials to be overcome. If we prevent children this chance to develop autonomy, we put the future of our society at risk. 2. As walking has decreased, obesity has significantly increased. Obese children face the obstacle of not being able to participate in day-to-day activities taking place at school, which can have a psychological impact. Children who walk to school are more likely to be active throughout the day. 3. We need to live more simply. We’re taking more from the Earth than the planet has to give, and creating more waste than it can assimilate. What’s more simple — and green — than strapping on your shoes and walking to school?
TO LEARN MORE, VISIT: activeforlife.ca/why-your-kids-should-walk-to-school/
• Trust their instincts and feelings. If they don’t feel safe, leave. They should call parents, or other trusted adult for help if they don’t feel good about a situation.
RESOURCES HASTe: A resource and networking center, to help students, teachers and schools improve the health of individuals, communities and the environment. They have information on how to set-up a walking school bus or a bicycle train. >> hastebc.org Active for Life: Active for Life is the place where parents go to learn about how to make a difference in the health and happiness of their children. >> activeforlife.ca
Flooring Experts AT TIP TOP FLOOR & HOME WE HAVE GROWN WITH YOU FOR 47 YEARS.
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31388 Peardonville Road, Abbotsford | 604.850.6632 | www.tip-top.ca
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
Antique wire brush finish, 4 designer colours
PUBLISHED BY THE ABBOTSFORD NEWS
368
$
SQ/FT
THE PULSE 2013 / 13
SAFTEY FIRST
TIP: MANY FALLS CAN BE PREVENTED. BY MAKING SOME CHANGES, YOU CAN LOWER YOU CHANCES OF FALLING.
WHAT YOU CAN DO TO PREVENT FALLS ABOUT HALF OF ALL FALLS HAPPEN AT HOME. TO MAKE YOUR HOME SAFER: • Remove things you can trip over from stairs
and places where you walk • Remove small throw rugs or use double-sided
tape to keep the rugs from slipping • Keep items you use often in cabinets you can
reach easily without using a step stool • Have grab bars put in next to your toilet
and in the tub or shower • Use non-slip mats in the bathtub
and on shower floors • Improve the lighting in your home • Have handrails and lights put in on
all staircases • Wear shoes both inside and outside the house.
Avoid going barefoot or wearing slippers. For more things that you can do to prevent falls, visit www.fraserhealth.ca
14 / THE PULSE 2013
PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
5210: All you need to remember for raising healthy children
Enjoy - 5 or more
Power Down - No
vegetables a day
more than 2 hours of screen time a day
Play Actively - At
Choose Healthy -
least 1 hour every day
ZERO sugar sweetened drinks
www.healthyabbotsford.ca
Valley Orthocare is an Accredited orthotic facility that has been providing care to patients throughout the Lower Mainland and outreach areas of B.C. since March 1990. Our team of Certified Orthotists work directly with health care specialists, including orthopedic surgeons, pediatricians, physiotherapists, and occupational therapists. Well established within the pediatric orthopedic community, we also specialize in diabetic foot care, adult bracing and orthotics and offer cranial remoulding treatments to infants with Plagiocephaly. We offer
#118, 12414-82nd Avenue Surrey, BC. V3W 3E9 T.604.597.4784 F.604.597.3902
comfort, confidence,
mobility
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
@valleyorthocare ValleyOrthocare
weekly outreach clinics in Abbotsford to better accommodate our Fraser Valley clients. Please call our office for more details on how we can assist you or, go online at:
valleyorthocare.ca PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2013 / 15
INFANTS AND CHILDREN
First Aid Emergencies FOR
TO HANDLE AN EMERGENCY SITUATION, USE EMERGENCY SCENE MANAGEMENT (ESM)
1. Take Charge 2. Call out for help 3. Assess hazards and make the area safe 4. Find out what happened 5. Identify yourself and offer to help 6. If head or spinal injuries are suspected, support the head and neck 7. Assess responsiveness 8. Send or go for medial help and an AED
Choking (Child)
Cardiopulmonary Resuscitation (CPR)
If a choking child can speak, breathe or cough STAND BY and encourage coughing.
Check breathing. If the casualty is not breathing begin CPR. 1
Make sure casualty is on a firm flat surface.
2
For a child, place hands on centre of chest.
3
Position shoulders directly over hands and keep elbows locked.
4
Compress 30 times. Push hard - Push fast
5
Make a tight seal over mouth and nose of an infant (under 1 year). Pinch the nose of a child (1-8 years) and make a tight seal over the mouth.
3
If the obstruction is not cleared, stand behind the child.
4
Place your fist midline just above the belly button.
6
Give 2 breaths.
5
Grasp fist with other hand and press inward and upward forcefully 5 times.
7
Continue cycles of 30 compressions and 2 breaths until help arrives or an AED is available.
6
Continue back blows and abdominal thrusts until object is expelled or child becomes unconscious.
If a conscious child cannot speak, breathe or cough: 1
Support the child’s upper body and help her lean forward.
2
Give up to 5 sharp blows between the shoulder blades using the heel of your hand.
SHARP BACK BLOWS
If the child becomes unconscious ease him or her to the ground and send for medical help and an AED.
PLACE HANDS ON CENTRE OF CHEST PRESS DOWN FIRMLY 30 TIMES, PUSH HARD - PUSH FAST
TILT HEAD BACK AND BREATHE INTO CASUALTY TWICE
CONTINUE CPR UNTIL HELP ARRIVES OR AN AED IS AVAILABLE
If you are untrained or are unsure of your skills – don’t give up. Give compression only CPR - pushing hard and fast at a rate of at least 100 times each minute.
1
Begin compressions immediately.
2
After the first 30 compressions, check the mouth.
3
Remove the foreign object if you see it.
4
Try to give two breaths and continue CPR, checking the mouth before each attempt to ventilate.
ABDOMINAL THRUSTS
Choking (Infant) If infant is making high pitched noises or is having trouble breathing:
1
For an infant place 2 fingertips on the infant’s breastbone just below the nipples.
1
Give 5 forceful blows between the shoulder blades.
2
Turn infant over and give five chest thrusts using two fingers on the infant’s breastbone just below the nipple line.
2
Use 2 fingers to press down firmly on the breastbone.
3
Compress firmly 30 times then give 2 breaths.
3
Repeat 5 back blows and 5 chest thrusts.
4
Continue cycles of 30 compressions and 2 breaths until help arrives.
4
Continue until object is expelled or child becomes unconscious.
5 BACK BLOWS
If the infant becomes unconscious place him or her on a firm flat surface and send for medical help and an AED.
PLACE 2 FINGERTIPS ON THE INFANT’S BREASTBONE JUST BELOW THE NIPPLES
Bleeding
PRESS DOWN FIRMLY 30 TIMES, THEN GIVE 2 BREATHS REPEAT UNTIL HELP ARRIVES
1
Begin compressions immediately using 2 fingertips.
2
After the first 30 compressions, check the mouth.
3
Remove the foreign object if you see it.
4
Try to give two breaths and continue CPR, checking the mouth before each attempt to ventilate.
5 CHEST THRUSTS
Unconsciousness
To control severe bleeding
Immediately apply direct pressure to the wound over a pad of dressings.
Get medical help. Make certain child is breathing and then place in the recovery position.
Keep the casualty lying down.
If not breathing begin CPR.
INFANT RECOVERY POSITION
CONTROL BLEEDING IMMEDIATELY
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PUBLISHED BY THE ABBOTSFORD NEWS
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STOP SMOKING
TIP: THE WORDS MAKE A DIFFERENCE, SAY “I CHOOSE TO LIVE TOBACCO FREE” RATHER THAN “I QUIT SMOKING.”
FOR THE HEALTH OF IT It’s never too late to quit smoking! From the moment you quit your health will begin to improve.
SEE HOW YOU WILL BENEFIT: WITHIN 8 HOURS: • Oxygen level goes back to normal. • Carbon monoxide levels drop.
WITHIN 48 HOURS: • Chances of having a heart attack start to decrease. • Sense of taste and smell start improving. WITHIN 72 HOURS: • Breathing will get easier as your bronchial tubes relax. • Lung capacity begins to increase. WITHIN 2 WEEKS TO 3 MONTHS: • Circulation improves and exercising becomes easier. • Lung-capacity can increase by as much as 30%. WITHIN 6 MONTHS: • Improvements in coughing, sinus congestion, tiredness, shortness of breath and colds. WITHIN 1 YEAR: • 50% reduction in risk of smoking related heart attack. WITHIN 10 YEARS: • Your risk of dying from lung cancer will decrease by half. WITHIN 15 YEARS: • Your risk of dying from a heart attack is the same as a person who has never smoked.
CONTROL YOUR CRAVINGS: USE THE 4 DS As you start to cut down on your tobacco use, here are four simple things to remember when your cravings hit.
DRINK WATER: Drink a glass of water, slowly. Hold each sip in your mouth for a few seconds.
RESOURCES
DELAY: Don’t smoke when you feel the urge, wait five minutes and the craving will pass.
DISTRACT: Keep your hands and mind busy. Do something which makes it difficult to smoke (like having a shower or exercising). If you would like further support dealing with cravings consult your pharmacist, physician or a Care Coach at QuitNow by Phone to discuss other options to help you quit.
QuitNow: Whether you’re considering quitting, or have made the decision to quit, this website has the help you need. >> quitnow.ca
DEEP BREATHE: Breathe in deeply through your nose and hold it for a count of five. Slowly breathe out through your mouth for the count of seven.
BC Lung Association: The mission of the BC Lung Association is to lead provincial and international lung health initiatives, prevent lung disease, help people manage lung disease and promote lung health. >> bc.lung.ca
HELPING STUDENTS & FAMILIES CHOOSE A HEALTHY LIFESTYLE Students are more likely to succeed if they are healthy and active. Here are some tips for parents to encourage healthy eating and an active lifestyle for their children: • Encourage your children to eat breakfast every day, as it provides fuel for the brain to learn and helps them maintain a healthy weight. • Keep nutritious foods, like cutup vegetables and fruit, cheese sticks, yogurt and butter-free
popcorn on hand to make healthy snacking easy.
Fabulous Colourful Fall Gardens Await You!
• Encourage your children to choose milk or water at meals instead of sugary drinks or energy drinks.
• Brenda invites you to stroll through the glorious Tanglebank Gardens and enjoy the spectacular Fall colours.
• Get children active through sports, or go for nightly family walks or bike rides. • Develop good hand-washing habits, as frequent hand-washing reduces the spread of cold and flu viruses.
• Shop our gift shop overflowing with wonderful gift ideas.
Brenda Falk, Owner
• Enjoy garden fresh, wholesome comfort West Coast cuisine from Brambles Bistro.
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PHYSICAL ACTIVITY
TIP: MORE PHYSICAL ACTIVITY PROVIDES GREATER HEALTH BENEFITS. 60 MIN/DAY OF ACTIVITY PROVIDES GREATER PROTECTION THAN 30 MINUTES.
MIRACLE DRUG
PRESCRIPTION . . . it reduces your risk of many chronic diseases including cancer, heart disease, diabetes, high blood pressure, obesity, osteoporosis and even depression.”
“Nothing is certain but death and taxes”. While taxes may always be a painful certainty, our own mortality is a much deeper reality that inspires a cascade of emotions, from fear to reflectiveness. We all know those nagging thoughts when we go to our doctor with the sense of something just not feeling right. Imagine, though, after insisting it’s just a stomach bug, your doctor sent you out the door with a prescription for a “miracle drug”. You head off to the pharmacy where you are given a box of pills and a pamphlet. Reading the label you are shocked to find that this one drug promises not only to add years to your life, but improve the quality of those years. The pamphlet explains how it reduces your risk of many chronic diseases including cancer, heart disease, diabetes, high blood pressure, obesity, osteoporosis and even depression. What’s more, you pay whatever you want for refills, and the more you take, the greater the drug’s effects. A miracle drug indeed!
about it (70%), few gave any written, specific instructions (15.8%), and even less referred patients to exercise professionals (10.9%).3 Given the power and evidence behind physical activity as a medical treatment, the global “Exercise is Medicine” initiative has called doctors to include exercise consultation with all of their patients. After all, what kind of doctor leaves their most effective prescription in their pocket? What if you were actually to receive a basic prescription for exercise; how would it look and what is the recommended dosage? The Canadian Physical Activity Guidelines, built upon a large body of research regarding physical activity and health, propose the following: 1. 150 minutes of moderate-to-vigorous aerobic physical activity/week in at least 10 minute bouts. This includes anything from brisk walking to more intense cardio.
This scenario isn’t that far off from what could really happen. Reading this, you likely already know the ‘drug’ which the good doctor prescribed — physical activity. The only things missing on the label are “no pills required” and “take with food and water”. Given the strong link between physical activity levels and the chronic diseases mentioned above, the dangers of failing to take this ‘prescription’ are startling. One of the most well-known studies regarding physical activity and health was done by Dr. Steven Blair, a world-leading physical activity researcher. By following over 13,000 people for over 8 years, he found about 16% of deaths were linked to low cardiorespiratory fitness. This accounted for more deaths than smoking, diabetes, and obesity, combined!1 This information is even more alarming considering almost half (46%) of Canadians are not physically active enough.2
Like our imagined scenario, you can pay whatever you desire, get unlimited refills, and change the way you take it. You can take your prescription by attending a bootcamp class, walking with your family, hiring a personal trainer, or playing some pick-up basketball. For those people who are completely sedentary, even going for short walks provides many of the benefits associated with physical activity.
The shocking thing: many doctors let their patients walk out of their offices without prescribing them this miracle drug of physical activity. A large survey of about 15,000 Canadian physicians showed that while many doctors (85%) asked their patients about their physical activity and made some sort of verbal statement
Though it is sad that many doctors fail to write their most effective prescription, it is even more disappointing when people with the prescription simply refuse to take it. As the medical community in Abbotsford takes steps forward to better administer this drug, we ask that you would move forward with us, and start moving.
2. Muscle and bone strengthening activity should be done at least 2 times/week.
RESOURCES Exercise is Medicine (EIM): The EIM mission is to make sure that exercise is front and center in every discussion on disease prevention, health and wellness. Download your free EIM Action Guide >> exerciseismedicine.org The Canadian Society for Exercise Physiology (CSEP): CSEP is dedicated to getting Canadians active safely by providing the highest quality customized and specialized physical activity and fitness programs, guidance and advice based on extensive training and evidence-based research. Healthy Abbotsford: Healthy Abbotsford is a city-wide initiative aimed to engage the residents of the community in promoting, fostering and engaging in healthy lifestyle choices. >> healthyabbotsford.ca
3. More physical activity provides greater health benefits. 60 min/day of activity provides greater protection than 30 minutes.
Physical Activity Line (PAL): The PAL is British Columbia’s primary physical activity counselling service & your FREE resource for practical & trusted physical activity & healthy living information. Call 1-877-725-1149 to speak to an exercise professional. >> physicalactivityline.com REFERENCES 1. Blair SN KH. Physical fitness and all-cause mortality: A prospective study of healthy men and women. JAMA. 1989 Nov 3;262(17):2395–401. 2. Statistics Canada. Health indicator profile, annual estimates, by age group and sex, Canada, provinces, territories, health regions (2011 boundaries) and peer group. Ottawa: Statistics Canada, 2012. 3. Petrella RJ LC. Physical activity counseling and prescription among Canadian primary care physicians. Arch Intern Med. 2007 Sep 10;167(16):1774–81.
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PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2013 / 19
Activity FOR LIFE Abbotsford PRC has a variety of activities to choose from designed especially for preschoolers, children, youth and adults.
GET ACTIVE. LIVE HEALTHY.
Active Start Children are taught to run, jump, catch and throw in a fun structured play environment. s -IX )T 5P 3PORTS
FUNdamentals &5. DAMENTAL MOVEMENT skills that develop and BUILD CONlDENCE TO participate in a variety of activities.
Active For Life Activity that elevates HEART RATE PROMOTES BONE growth and strength and increases muscular strength.
s 4OT 4 "ALL
s "ADMINTON
s 7EIGHT ,IFTING
s 2UMBLE 4UMBLE
s 3OCCER +IDS
s "RISK 7ALKING
s 4EEN 7EIGHT 4RAINING
s "ASKETBALL OR 0ICKLEBALL OR 0ICKLEBALL
R 9OUTH s 9OGA &OR 9OUTH
s !QUA &IT s !QUA &IT
WWW ABBOTSFORD CA PRC Abbotsford Recreation Centre 604.853.4221 | Matsqui Recreation Centre 604.855.0500 20 / THE PULSE 2013
PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA