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balance! WINTER 2014

A C O M P L E T E G U I D E T O YO U R H E A LT H & W E L L B E I N G

Rejuvenate STARTING AT THE CORE

Tips you need to know

Revitalize

THE PATH TO A NEW YOU

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Get active indoors this winter at Panorama Recreation Centre

ET’S FACE IT, THE COLD, WET AND DARK

winter weather can deter anyone from getting or staying active outdoors. So this winter, let Panorama Recreation Centre come to the rescue with their abundance of drop-in and scheduled programming, all located under one roof. As the Peninsula’s main destination for recreation, Panorama offers a state-of-the-art aquatic facility featuring a 25-metre, six-lane swimming pool, a leisure pool, sauna and steam room facilities, hot tub and of course, the region’s only accessible waterslide. Panorama also boasts four indoor tennis courts, racquetball and squash courts, a large aerobics studio, a weight room with cardio and strength equipment and two arenas. The centre is offering over 70 different drop-in fitness classes this winter and spring including things like TRX suspension training, spin classes and kettlebell classes as well as registered programs like Medieval and Renaissance Swordsmanship for Beginners and golf lessons. Also on offer this winter and spring are the popular HIIT classes (high intensity interval training) which allow participants to get a workout in 45 minutes and

programs specially tailored to mothers including Mommy TRX classes and Stroller Fit classes. Moms are, of course, encouraged to bring baby along! New to Panorama in 2014 are additional services for personal training clients. Clients will now receive a monthly newsletter with exercise tips and recipes, free body measurements twice a month and exclusive exercise workshops for six months after their package purchase. Of course the usual array of drop-in swimming and skating programming at Panorama is always on offer as well! If you’re in the mood to expand your horizons, consider attending one of the drop-in classes at one of Panorama’s partner locations. Greenglade Community Centre offers drop in yoga, fitness and activity classes along with a wellappointed weight room and North Saanich Middle School features drop-in sports in the gymnasium including badminton, pickleball and ballroom dancing.

For more information on programming, registration, facility hours and locations, contact Panorama Recreation Centre at 250-656-7271 or visit www.panoramarecreation.ca where you can find the 2014 Winter/Spring program guide.

JANUARY 29, 2014 ∙

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Tips for healthier meals MAKE YOUR FAVOURITE RECIPES HEALTHIER

HEALTHY DIET PLAYS A significant role in

a person’s overall health. Without a healthy diet, men and women are more susceptible to disease and other potentially harmful ailments. But when many people think of a healthy diet, a lack of flavour is often one of the first things to come to mind. That’s a common misconception, as a diet that’s healthy and full of nutrients can simultaneously be flavourful. In fact, it’s easy to enjoy many of your favourite dishes in a way that makes them much healthier. Oftentimes, a few minor alterations to a recipe is all it takes to turn the dish from high-risk to healthy.  TRIM THE FAT. No one wants to eat fat, but fat isn’t entirely bad for you. Fat can help your body absorb vitamins A, D, E and K, and replacing fat with something like carbohydrates decreases how much these valuable vitamins are absorbed. In addition, dietary fat releases chemicals in the brain that make you feel full, reducing the likelihood that you will overeat. Those are just a few of the benefits of dietary fat, which is an essential element of a healthy diet. But overconsumption of dietary fat can be dangerous, and many people simply need to trim some fat from their

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diets. One way to do that is to reduce how much butter, shortening or oil you use when cooking. For some recipes, you may be able to cut suggested portions of such ingredients by half without replacing them; however, for others, especially those for baked goods, these items may have to be replaced. Chances are you won’t taste the difference, but your body will be better for it.  CHANGE YOUR METHODS. Certain cooking techniques are healthier than others. Frying foods or cooking with fat, oil or salt is not the healthiest way to prepare a meal. Some of your favourite dishes that call for frying or cooking in oil can be just as flavorful if you opt for healthier methods like braising, broiling, grilling, or steaming. When recipes call for basting foods in oil or drippings, forgo these unhealthy options and baste foods in vegetable juice or fat-free broth instead. What you use to cook can also be healthy or unhealthy. Nonstick cookware won’t require you to use oil or butter to keep foods from sticking to the pan. This reduces the amount of fat and calories you will consume, and you likely won’t notice a difference with regards to flavour. 

Highs and lows of healthy eating HEALTHY WAYS TO SPEED UP YOUR METABOLISM

IETERS ARE OFTEN AWARE of metabolism

According to the American Council on Exercise, each pound of fat burns just two calories per day, and its effect on an individual’s weight. while various estimates suggest each pound of Metabolism is a process that serves a host muscle burns between 35 to 50 calories per day. of important functions, including converting food and drink into energy and using energy to  EMPHASIZE INTENSITY. Daily exercise is construct certain components of cells. great, but high-intensity daily exercise will prove For the perpetual dieter, metabolism can be a natural- more effective at speeding up your metabolism. born enemy, a process that simply isn’t fast enough for Low- or moderate-intensity workouts don’t pack dieters to lose weight. Even more frustrating, a person’s the same punch as high-intensity workouts, which metabolism can hinge on genetics and gender. People produce a longer increase in resting metabolic may inherit a speedy or slow metabolism. Gender rate. Sign up for a Zumba(R) or spin class at your plays a large role considering men have a tendency to gym, both of which are the kind of high-intensity burn more calories than women, even while resting. cardiovascular workout that you need. Those who inherited a speedy metabolism are often the  STAY HYDRATED. Your metabolism will people who can seemingly eat whatever they choose likely slow down if you allow yourself to get without gaining a pound. dehydrated. When the body does not have enough But gaining a faster metabolism isn’t just for men or water, several of its functions, including its ability to those who inherited a speedier metabolism at birth. burn calories, slow down. Muscles are roughly 70 In fact, there are several healthy ways to speed up percent water, so if they are not fully hydrated they metabolism. cannot generate energy, affecting your metabolism.  PACK ON SOME MUSCLE. People with more In addition, the body is not as effective at using fat muscle tend to have a higher resting metabolic rate. as fuel when it is dehydrated, further slowing your Haven Spa January 2014 Ad • Size: 10.3” (w) x 5.0” (h) • REV2 • Jan 16/14 That’s because muscle burns more calories than fat.• SPNR metabolism. 

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perfectbalance! 5

Convert cravings into success

A healthy breakfast of oatmeal and fresh fruit is a good breakfast for men and women adopting grazing as their approach to diet.

HOW TO GET GOING WITH GRAZING

ATING HEALTHY IS A GOAL for many people.

For some, altering what they eat is all it takes to shed those extra pounds and improve their overall health, while others find changing what they eat isn’t helping them reach their goals. One option that has its share of supporters and detractors is grazing, which involves eating five or six smaller portions throughout the day instead of the more widely accepted diet of eating three square meals per day. Those who stand by grazing claim it keeps a person’s metabolism going all day, helping to burn more calories while encouraging men and women to eat smaller portions. Those who question grazing point to studies questioning its efficacy, namely that it does not have the calorie-burning effects its supporters suggest. In fact, researchers in the United Kingdom have said eating throughout the day (a standard grazing diet has men and women eating five to six meals per day, with three to four hour intervals between meals) undermines the body’s ability to burn fat. The debate over grazing does not figure to go away anytime soon, as many people have found it a successful way to lose weight and get healthier while many others

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have found it ineffective. For those who want to give it a shot, consider the following advice.  CHOOSE HEALTHY FOODS. Grazing can only be effective if you choose healthy foods. Snacking on foods like chocolate or potato chips every three to four hours is a recipe for disaster regardless of portion size. When grazing, choose foods that are low in fat and high in nutrients.  DON’T SKIP BREAKFAST. A healthy breakfast is an essential element of successful grazing. If you skip breakfast, you’re more likely to overeat, which could establish a domino effect of poor eating as the day goes on. A simple breakfast, such as a bowl of cereal with fatfree or low-fat milk or some oatmeal with berries mixed in, is all it takes to start the day off on the right foot.  STICK TO A SCHEDULE. When grazing, meals should be eaten every three to four hours. If you stray from that schedule, you could wind up eating larger portions or more meals than you should be consuming. The topic of grazing is one that continues to inspire debate, but men and women who want to lose weight and keep the weight off should consider grazing as a healthy and potentially effective option. 

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perfectbalance! ∙ JANUARY 29, 2014

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Finding financial balance HOW TO ESTABLISH A BUDGET FOR THE NEW YEAR

ESOLUTIONS ABOUND COME the dawn of a

new year. Fitness and finances tend to dominate many people’s resolutions, with the goals of shedding a few pounds and saving more money both being popular resolutions. For those whose focus will be on finances in the coming year, establishing a budget for the new year is a good place to start.  START WITH YOUR INCOME. How much money is being brought into the household will go a long way toward determining your budget. The first month of the year, when people will receive their earnings statements from the previous year, should provide a clear-cut picture of just how much income the household is generating.  MAKE A LIST OF YOUR BILLS. Knowing what’s coming in is important when establishing a budget, but so is having a firm grasp of what’s going out. Make a list of all of your monthly expenses, from the big ones like a mortgage payment to the smaller ones like how much you spend on a cup of coffee each day. When making a list of these expenses, make note of the day bills are due each month. This can help you determine which weeks

of each month you’ll be able to save more money and which weeks you will need to tighten your belt and pay existing bills.  DON’T FORGET ABOUT DEBTS. Many people plan a budget more to get out of debt than to save for a rainy day. When establishing a budget for the year ahead, calculate how much debt you’re currently carrying. Though you can do so if you prefer, it’s best to exclude existing instalment loans like a mortgage or a car note from your list of debts. Though those can be considered money you owe, they are more in line with the monthly expenses you need to live than credit card debts you simply need to get rid of. If your debt is considerable or even small, see if there is anything you can remove from your list of monthly expenses (i.e., cable television or streaming video subscription) so you can devote that money to eliminating your debt. Those with considerable debt should prioritize ending that debt over projects you want to tackle that aren’t exactly necessities. The new year is a great time to turn over a new financial leaf, and establishing a budget is a great way to get started on a path to a brighter financial future. 

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JANUARY 29, 2014 ∙

perfectbalance! 7

Boost your weekday energy SUCCESSFULLY FEND OFF WORKPLACE FATIGUE

ATIGUE CAN PROVE A FORMIDABLE foe to

anyone. Exercise enthusiasts and couch potatoes alike periodically can suffer from fatigue, which can affect performance at work and one’s relationships with friends and family. Fatigue can be temporary or chronic, and while quick fixes like an energy drink might work for a little while, such solutions may only mask fatigue for a brief period before it returns once the stimulant wears off. Many times fending off fatigue involves making some lifestyle changes that can boost your energy over the long haul and make fatigue a distant memory.  EAT BREAKFAST NO MATTER WHAT. According to a study published in the International Journal of Food Sciences and Nutrition, a high-fibre, high-carbohydrate breakfast can increase alertness between breakfast and lunch, a period of time during which many professionals begin to feel fatigue settling in. Whole-wheat toast or a bowl of high-fibre cereal can pack an energetic punch that lasts all the way to lunchtime.  CHOOSE HIGH-ENERGY SNACKS. One of the problems many people have when dealing with fatigue is how they choose to combat their feelings of

sluggishness. Eating a candy bar from the office snack machine might seem like the ideal energy booster, but a sugar boost does not last very long. Chances are your feelings of fatigue will return sooner rather than later.  GIVE YOURSELF A BREAK. Burning the midnight oil might be necessary, but failing to take breaks throughout the day will likely exasperate any feelings of fatigue. That’s because taking periodic breaks throughout the workday has been proven to be very effective at combating fatigue. A short break of 5 to 10 minutes can be enough to provide an immediate energy boost and fend off feelings of fatigue.  HIT THE ROAD, JACK. Another way to effectively fight fatigue is to get walking. A decades-old study conducted by a researcher at California State University, Long Beach, found that walking briskly for 10 minutes provides people with more energy than eating a candy bar. Get up and walk around the office or take a brisk walk around the block. You’ll come back to your desk refreshed and ready to resume your workday. Fatigue is no laughing matter for many men and women. But a few tried and tested fatigue-fighting methods can increase your energy and productivity. 

ASK OUR PHARMACIST! Our friendly, knowledgeable pharmacists are on hand to answer your questions and dispense prescriptions. * First Aid * Vitamins & Supplies Herbals

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perfectbalance! ∙ JANUARY 29, 2014

Driving towards a better deal NEGOTIATING A NEW LEASE FOR THE NEW YEAR

HE NEW YEAR BRINGS MANY changes.

Those who are ending the term on their current automobile lease may be in position to consider a buy-out or could be looking to secure a new, better lease deal.

ADVANTAGES TO LEASING Many people realize the benefits of leasing a car. Unlike financing the purchase of a car, where you are spreading out the entire cost of the car over the terms of the loan, a lease requires you to only pay for the value of the car for the time you will be using it. Another advantage to leasing is that you can choose to lease the same car for another term or trade it in to lease a new vehicle. This guarantees that you will always be driving a new vehicle. Chances are the car or truck will also be covered under the manufacturer’s warranty for the duration of the lease. As a result, if the vehicle breaks down, any repairs will be covered. The high insurance costs required to keep coverage on a leased vehicle and the fact that you will not own the car or truck when the lease is up are the primary pitfalls of leasing. Still, the numerous other benefits

make leasing an attractive option to many people.

NEGOTIATING LEASE COSTS Just as with financing a car purchase, when you opt for a lease you can negotiate the price of the car to help keep your payments down. Some people mistakenly assume that the lease price advertised is set in stone with no room for negotiation. This is not the case. It is also helpful to research which cars have the highest resale value, as those will prove to offer the lowest lease rates. This is because of the residual value of the car. Lease terms are sure to be more costly on cars that do not hold their value because that means the dealership will not get as much in profit when they try to sell the car after the lease expires. Conversely, cars with higher resale values are attractive and will sell well once they’re returned, which enables cost savings to be passed on to the lessee. Knowing the sticker price of a vehicle, the MSRP value as well as the estimated invoice price, can help you find a price for the vehicle that you feel

comfortable with. To further drive down the monthly payments of the lease, the down payment, known as the capital cost reduction, will need to be considered. Naturally, the more you put down on the vehicle, the lower your monthly lease payment will be. However, many people look to leasing as a less expensive option overall, and you may be better off making the minimum down payment. Many people mark the new year with a new purchase, like a car or truck. When leasing a vehicle, it is in your best interest to negotiate and know the rules of leasing to get the best deal. 

Communication, the key to great oral health Details and costs can be worked out ahead of any major treatment. – Dr. Donald J. Neal D.M.D., Landmark Dental Centre

are willing to undergo a lot of treatment and subsequent expense to get this done. (Dental plans typically do not contribute for this treatment). “The best time to discuss expectations with your dentist would be at one of the initial visits, when a master long-term treatment plan is being formulated,” said Dr. Neal. “Details and costs can then be worked out ahead of any major treatment.” The best long-term relationships are based on mutual trust and open communication. That way there are no misunderstandings pertaining to perceived over-treatment, or worse, health problems that develop due to under treatment by your dentist. Dr. Donald J. Neal is a long-time resident to the area, has been practising dentistry in Sidney for 27 years, and was the Peninsula News Review’s Readers Choice for Improving Your Smile for 2013.

Dr. Neal

213-2506 Beacon Avenue, Sidney, BC

250-656-4848

Dr. Donald J. Neal D.M.D.

Mon-Thurs: 8am – 5pm

ARNOLD LIM/PHOTO

ORE AND MORE, RESEARCH IS substantiating the importance of oral health in its role and relationship with overall body health. “Ability to chew, tooth, gum or bone infections, have been shown to have a direct correlation with heart disease, premature childbirth and a variety of other physical symptoms,” said Donald J. Neal D.M.D. of Landmark Dental Centre. Improvement of facial appearance by way of orthodontic treatment, crowns, porcelain veneers, implants, and now Botox and facial fillers can dramatically affect a person’s mental health, how they feel about themselves. “There is a fine line between treatment that a patient needs in order to preserve or improve their physical health, and treatment that is not imperative but could be done in order to improve their physical appearance and perhaps mental health. Needs versus wants,” said Dr. Neal. This is where patient/dentist communication is vitally important. “Dentists are ethically obligated to recommend treatment that is necessary for a patient’s good health. Beyond that, we need guidance and feedback for further optimal treatments,” Dr. Neal said. Some patients, due to fears, finances, or dental plan restrictions only desire minimal or emergency treatment. This must be made clear when the dentists is planning treatment. Other patients would like a complete smile make-over and

www.landmarkdental.ca

JANUARY 29, 2014 ∙

perfectbalance! 9

Dental care starts early ENCOURAGE CHILDREN TO FLOSS

EARNING TO BRUSH THEIR OWN TEETH is a

lesson all children must master. Although parents ultimately may have children who become proficient at brushing their own teeth, getting them to floss is generally more difficult. The National Health and Nutrition Examination Survey from the Centers for Disease Control and Prevention found that 41 percent of children aged 2 to 11 had tooth decay in their first teeth. Dental caries are common among children, likely because they have not become proficient at taking care of their teeth. Soft, sticky foods are commonplace in young kids’ diets, and these can promote decay. Even wellintentioned gummy vitamins can be sources of dental decay. Oftentimes, these foods become lodged between the teeth or on the surface of molars. If left in contact with the teeth for too long, food particles become a source of carbohydrates for oral bacteria, and cavities may appear as a result. To remove food particles from between the teeth, children must floss. It is recommended that parents help their children to floss as soon as two teeth are touching and continue to do so until the child is around

the age of 8, when a child should have enough dexterity to do it on his or her own. Although regular dental floss is one of the first tools for flossing, the dexterity required to wind the floss around little fingers and then thoroughly clean the teeth may discourage children. Parents can look into the wide array of flossing helpers available at the store. In fact, many age-appropriate flossers are now available that feature fun designs and smaller profiles to fit into kids’ mouths more easily. Flossers may be attached to a handle to make back teeth more accessible and promote more effective flossing. Kids who shy away from flossing may be more likely to use a children’s water flosser. In lieu of string floss, a water flosser uses a pressurized stream of water to dislodge food from between teeth. Although a water flosser may be more messy, children may enjoy the opportunity to “play” with water and the cleaning sensation provided. To prevent the buildup of plaque and the development of dental caries, parents should educate children about proper flossing techniques. 

M a ssa g e T herapy and Acupunct ure Reach Health is a multidisciplinary clinic that is committed to mentoring and guiding clients to help them reach their health goals. We offer Registered Massage Therapy, Acupuncture and Traditional Chinese Medicine. We consult with other professionals to ensure our clients obtain the best results possible. Massage Therapy has many benefits, from helping to heal sports-related injuries, to everyday wear and tear, both as a preventative measure, as well as a form of treatment for a specific injury. It is beneficial to both younger clients as well as elderly patients, and an ideal addition to rehabilitation from injury. Sheri and Melissa will tailor treatments specifically to each client to ensure optimal results are achieved. Acupuncture is another service we offer, and is an ideal way of treating a vast array of ailments. Through differentiating diagnosis and acupuncture, Daniel is able to help clients reach their health goals using acupuncture and Traditional Chinese Medicine. CALL US TODAY TO FIND OUT HOW WE CAN HELP YOU ACHIEVE YOUR HEALTH GOALS Sheri Griffiths-Piacente, Registered Massage Therapist, Aquanetics Certified Hydro Therapist • Daniel Hoffman, Registered Acupuncturist & Doctor of Traditional Chinese Medicine Dip. • Melissa Pavlicic, Registered Massage Therapist

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Getting started with yoga TIPS FOR BEGINNERS

HOUGH IT MIGHT ONCE HAVE BEEN

considered a trend, yoga has long since moved on from trendy territory to become a more widely accepted discipline that is practiced by millions for its positive impact on mental and physical health. The growing popularity of yoga likely comes as no surprise to its many practitioners, who often credit yoga with relieving stress and improving overall fitness. In addition, yoga can also help alleviate chronic pain and, according to the Mayo Clinic, reduce risk factors for chronic conditions such as heart disease and high blood pressure. While yoga is beneficial in many ways, it's important that men and women not mistake yoga for medical treatment. Yoga on its own may be effective, but men and women should still seek professional medical treatment when dealing with health problems. It's also important that men and women beginning a yoga regimen not take it lightly. Though the atmosphere in a typical yoga studio tends to be serene, yoga is a physically demanding discipline and those unprepared to deal with such demands often find themselves

suffering from injuries. So it pays for beginners to heed the following warnings when beginning a yoga regimen.  WORK WITH A PROFESSIONAL. No matter how long your neighbor insists he or she has practiced yoga, it's still best that you learn the discipline from a certified instructor. Your neighbor might know all of the poses but an instructor with credentials can help men and women with preexisting medical conditions avoid poses that can exacerbate such conditions.  TAKE THINGS SLOWLY. Its reputation as a calming discipline often gives beginners the mistaken impression that yoga is an easy discipline to grasp. However, it's best for beginners to take things slowly before attempting to perform difficult stretches and poses. Yoga is not a competition, so give yourself adequate time to learn proper breathing techniques and figure out ways to maintain your balance.  DRESS APPROPRIATELY. Flexibility is essential when practicing yoga, so make sure your clothing is not restrictive. Women can buy pants made specifically for yoga that stretch easily, making it easier to perform various poses and stretches. Men may also be able to find pants made specifically for yoga, but if not, athletic

shorts or track pants can work just as well.  STOP IF YOU FEEL ANY PHYSICAL PROBLEMS. It is not uncommon, especially for beginners, to experience feelings of dizziness or feel as if your body is becoming overheated during yoga. In such instances, stop immediately, as yoga is supposed to be a pain-free discipline. Ask the instructor for help the moment you start to feel faint, dizzy, overheated or injured. 

JANUARY 29, 2014 ∙

perfectbalance! 11

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

Decompression therapy

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

Depending on the cause of the pain, chiropractic treatment, such as Spinal Decompression Therapy, may well offer relief, says Bains, who has been practicing chiropractic since 1998. He introduced Spinal Decompression Therapy several years ago and has been amazed at its ability to get patients healthy in less time. The explanation is in the mechanics of the spine. The spine is a system of vertebra, the bones in the spine, discs, which separate the vertebra, and nerves, which run through the spine. With injury, the vertebrae can compress the discs, affecting mobility and causing pain. Spinal Decompression uses a computerized machine to provide gentle, non-invasive treatment of that pressure and is useful for conditions such as a herniated disc, Degenerative Joint Disease, Sciatica and more.

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“The two vertebrae affected are gently distracted back causing a suction, which allows the ‘jelly’ to go back into place. In more scientific terms: water, oxygen and nutrients from the body are suctioned back into the disc, which relieves the compression on the nerves.” “Traction puts a load on the entire spine and does not differentiate the specific discs that are affected,” Dr. Bains explains. Conversely, “computerized Decompression Therapy can change the angle of the pull and target specific discs, creating a better result and faster healing.” When considering a new treatment, the question of discomfort is often front and centre, and understandably so, but most find Decompression Therapy quite comfortable. “Some people are nervous at first, but most often they report a sense of relief from the disc being decompressed,” Dr. Bains says. In fact, “some even sleep through the procedure!”

Deep tissue laser therapy

Another treatment Dr. Bains offers is Deep Tissue Laser Therapy (DTLT), which is an exciting, new, non-invasive therapy which provides a safe and effective alternative to drugs and surgery. DTLT promotes healing by increasing cellular function, circulation and nutrients exchange which causes a decrease in swelling/inflammation, muscle spasms/ stiffness and pain. During treatment patients feel a soothing warmth which signals the beginning of an 18 - 24 hour process of modulated cellular activity leading to decreased pain and inflammation. Most patients see results within 3 to 5 treatments which last 5 – 10 minutes. DTLT can be used to treat both acute and chronic injuries including arthritis, neck pain, low back pain, tendonitis, plantar fasciitis, tennis elbow, carpal tunnel syndrome as well as post-surgical pain. In fact, DTLT has been adopted as an essential pain management tool by athletic trainers with the NFL, MLB, NBA, NHL, FIFA and Olympic teams.

If you are looking for answers about chiropractic care for wellness and vitality for your family, just call us at 250-652-4347 or visit our website at www.peninsulachiro.ca.