Special Features - The Pulse 2015 - April 29, 2015

The Chilliwack Progress Wednesday, April 29, 2015

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THE PULSE 2015

For more information please visit www.divisionsbc.ca/chilliwack

Chilliwack

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Wednesday, April 29, 2015 The Chilliwack Progress

For Boomers and Seniors!

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Walk with your Doc on May 8

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we have adequate pedometers! You also have the chance to win one of several great prizes by uploading your walk photos to social media with the hashtag #WalkWithYourDoc. In Chilliwack: Why not enjoy a fresh start this spring and make walking 30 minutes a daily priority? Walking is a great way to stay active and maintain a healthy lifestyle. You are invited to take a Walk with your Doc and with your Mayor on Friday, May 8, at 12 noon around Townsend Park.

For three years now, Chilliwack has been a proud participant of Walk with Your Doc, an annual event celebrating daily movement for better health. Walk with Your Doc and your Mayor 2015 will be co-hosted by community partners that are joining forces to make this year’s event bigger and better. This year’s event is jointly sponsored by the Chilliwack Division of Family Practice and the City of Chilliwack.

In Agassiz: The local health care team is joining hands with the BC Recreation and Parks Association to incorporate Walk with your Doc into their Move for Health Day Walk and Water Workout. On Thursday, May 14, at 12:30pm, community members will be walking with their doctor along the Mountain Trail, affording them spectacular views of Mt. Cheam and plenty of fresh country air.

For more information, visit www.walkwithyourdoc.ca.

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Move for Health Day is an international event created in 2002 by the World Health Organization to promote physical activity. The BC Recreation and Parks Association (BCRPA), with support from Healthy Families BC, leads our province in promoting this global event and the benefits of healthy active living, and offers tools and resources to help you. In 2014, an estimated 18,000+ participated in Move for Health Day events and activities all over the province.

Walk with your Doc takes place around the province May 9 – 17, in support of the Move for Health Day. Here in Chilliwack and Agassiz, the Chilliwack Division of Family Practice will hold its walking event at Townsend Park, Chilliwack on May 8 and at Agassiz Fitness Centre, Agassiz on May 14 and is inviting the community to join in.

Now in its sixth year, Walk with your Doc supports doctors who want to host a community walk and invite their patients, families and friends to walk side-by-side with them and discuss in an informal atmosphere the benefits of daily activity on overall physical and mental health. Held in communities across the province, Walk with your Doc demonstrates that people of all ages, no matter their ability, can be healthier by staying active. And walking is a simple, effective, and very social activity. On the day of the walk, registered participants will receive a free pedometer to count their steps, while supplies last.

Make sure you sign up to help us ensure

The Chilliwack Progress Wednesday, April 29, 2015

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along the waterfront. It carries east along Park Road, and crosses Columbia Valley Road to Vance Road. From there, it meanders through the thick forests and riversides to Chilliwack Lake, with accessible points all along the roadway.

It’s interesting to know that the massive recreational trail is moving toward completion in 2017. Currently about 75 per cent of the trail is connected, from coast to coast to coast. There are 5,700 more kilometres of difficult terrain to complete, including the Columbian Mountain range past Cranbrook.

To see an interactive map, and read a full history of the Trans Canada Trail and the ambitious attempt to connect Canadians via a trail system, visit www.tctrail.ca.

The world’s longest network of recreational trails winds its way right through Chilliwack, from the wide open flats along the Vedder Canal, to the picturesque Vedder Trail (10K), up into Cultus Lake and off into the wilds beyond Chilliwack Lake Provincial Park.

The local trail system is vast enough to keep an avid hiker busy for years, discovering new vistas, flora and fauna with the changing seasons.

And the trail is closer than you may think.

Many of the most popular recreational areas in Chilliwack have a portion of the trail running through it.

For example, just over six kilometres of the trail runs through Cultus Lake, right

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Wednesday, April 29, 2015 The Chilliwack Progress

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A healthy diet is essential to longterm health. When coupled with routine exercise, healthy diets can be an effective way for men and women to reduce their risk of contracting a variety of diseases, not to mention the positive impact that such a healthy lifestyle can have on an individual’s quality of life. The following are a handful of easily found foods that pack a nutritious punch.

• Whole wheat and multigrain pasta: Once difficult to find, these low-calorie alternatives to traditional pastas are now available in many large chain grocery stores as well as organic marketplaces.

That’s good news, as a typical two-ounce serving of whole wheat or multigrain pasta typically includes about seven grams of protein and six grams of fiber.

• Nonfat Greek yogurt: Nonfat Greek yogurt is a great low-calorie source of protein, making it a great snack option for men and women who want a snack that can boost their afternoon energy levels without compromising their waistlines.

Single serving containers of Greek yogurt tend to be right around six ounces, and that six ounces can include 120 grams of protein or more.

• Russet potatoes: If baked potatoes are a side dish you typically only enjoy in restaurants, you might want to consider eating more of them at home. One medium-sized Russet potato is roughly 170 calories and includes three grams of fiber, five grams of protein and 25 percent of your daily recommended dosage of

Fresh spinach

potassium. Russet potatoes also are high in vitamin C and iron.

• Fresh spinach: Popeye was on to something, as a four cup serving of fresh bagged spinach is just 20 calories and loaded with vitamins and nutrients. Just one serving of fresh bagged spinach can provide 160 per cent of the recommended daily value of vitamin A and 40 percent of the daily value of vitamin C. Spinach is also a great source of folic acid, which can help prevent heart disease, stroke continued page 22

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In our Assisted Living centre, active living is always a priority. Healthy and delicious home cooked meals are served, and a wide range of recreational opportunities are offered to help our senior citizens stay as active as possible.

The Chilliwack Progress Wednesday, April 29, 2015

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Dining out doesn’t mean ditching your meal plan Do you want to stay trim and fit, but also really enjoy dining out? Or, does your work or travel schedule leave you eating in restaurants multiple times per week?

If so, you’re not alone. Nearly 60% of North Americans report eating out at least once per week.

I believe that the whole point of being healthy is to enjoy your life more, thus it makes no sense to stop doing the things you enjoy in order to be healthy. The good news is that, with a bit of planning and a bit of know-how, you can stick to a healthy eating routine and still enjoy meals out.

Your plan of attack will depend on a few different factors: 1. Why are you out to eat? Are you there because you’re on a work trip and you just need to eat, or are you out to enjoy time with a friend or spouse? If you’re eating out for necessity, then sticking to a less indulgent meal would is wise.

2. How often do you dine out?

If eating out is a rare occurrence, what you choose will have little impact on your long-term health.

If you eat at restaurants often, then you may choose to be a bit more strict with your choices.

3. Are you trying to maintain your current level of health or

improve it? You will have some more ‘wiggle room’ in your choices if you are aiming to maintain where you’re at.

Here’s my disclaimer: Before I list all the tactics to consume fewer calories when dining out, remember that listening to your body and eatTanja ing with intention trumps everything.

SHAW I’d rather you eat what you really love, even if it’s the penne alfredo with prawns, and choose to eat mindfully, with awareness and to 80% full, than choose a ‘lighter’ option but not enjoy it at all, or eat too much.

With that being said, having a few strategies can help, and I’m here to help!

Before you go out: 1. Eat a small snack prior to going out, or at least ensure that you are not ravenous. If you are too hungry, especially to the point of feeling irritable, your desire to eat anything and everything can easily override your desire to choose a healthy option.

2. Decide ahead of time. If you are able to, research the menu online to see what the restaurant

offers. It’s easier to stick to a plan that you made ahead of time rather than to try to decide on the fly. If your plan is to indulge in whatever you want; then go for it; but decide ahead of time.

3. Change your mindset.

Remind yourself that you’re there to enjoy time with your friends or spouse, and that you happen to be eating food. Enjoy your food, but remember that it’s just food.

At the restaurant: 1. Start with water. Cold water, hot water, lemon water, soda water- there’s so many choices! If you choose to order a drink, enjoy something on the lighter fare such as a glass of wine, or alcohol mixed with soda water. Fancy drinks such as margaritas and long island ice teas can pack upwards of 600 calories per glass.

2. Skip the appetizers.

Appetizer is not synonymous with lower calorie. In fact, many appetizers have more calories than the main course. Have you ever been out with friends to get something ‘little to snack on’ and end up with a plate of nachos on the table. Even when shared, a plate of nachos has more than enough calories to fuel most people for an entire day! If you must, split an appetizer with your table then opt for something

The Division is a non-profit society that represents Family Doctors in Chilliwack, Agassiz-Harrison, Seabird Island and Hope. We strive to optimize health care services to community members through a cohesive, cooperative and engaged community of family primary health care providers.

Here are some of the initiatives the Division is working on to help improve primary health care in our communities.

Healthy Kids Initiative

Framed by a health promotion message that is used around the world, Live 5-2-1-0 is solution oriented (we have tips on how to follow it!) and evidenced-based (it works!). Led by the Chilliwack Division of Family Practice, in partnership with SCOPE, a project of the UBC Department of Pediatrics, BC Children’s Hospital and the Childhood Obesity Foundation, we are working with community partners to make the healthy choice, the easy choice for children in the community.

One way we are doing this is working with local family doctors to make the discussion of healthy living, using the Live 5-2-1-0 message a regular part of family practice with children 2 to 18 years.

In partnership with SCOPE we developed a Physician Toolkit, as well as resources for families, to help them Live 5-2-1-0 every day. Visit our website to access those resources today!

A GP for Me

This program aims to strengthen the continuous primary health care provider-patient relationship,

better support the needs of vulnerable patients, enable patients that want a family doctor to find one, and increase the capacity and improve the delivery of primary health care in our community.

When we conducted a community survey in Fall 2013, over 3000 community members shared their voice as partners in their health care. We listened, and are working on initiatives to improve your access to primary health care, including the Chilliwack Primary Care Clinic.

Chilliwack Primary Care Clinic In the CPCC, Nurse Practitioners work with Family Doctors in a multidisciplinary setting to support unattached patients and provide ongoing primary care for complex patients, including those with mental health and addiction problems. We also aim to get you attached to a primary health care provider in the community. If you are currently unattached and looking for a primary health care provider, please call the CPCC at 604-702-2850 or visit our website for more information and a registration form for unattached patients.

lighter, such as cocktail prawns.

3. Just say no to the breadbasket. Oh… that warm, fresh out of the oven bread; crusty on the outside and soft, gooey and white on the inside. Along side, a perfect scoop of garlic butter. It’s so good.

But really, its just bread. Save your wonderful appetite for the main course. You’ll feel happier, healthier, and less bloated when your meal is done.

3. Pump up the veggies. Ask the server for a double serving of steamed veggies instead of all the starches. Yes, ask! You have the right to order food the way you want it; and a good restaurant will want their customers to be happy.

If you are really craving a potato or rice, ask for a smaller portion, such as just one or two fingerling potatoes.

4. Use caution with sauce.

Sauces are meant to make the meal tastier; and the brain loves fat, sugar and salt! To control for condiment overload, ask for dressings and sauces on the side and do the fork dip. Put a bite size portion of food on your fork, and gingerly dip in the sauce.

5. Enjoy open faced burgers and sandwiches. Burgers and sandwiches can hit the spot, but rarely do we need to eat an entire bun or two thick slices of bread.

Ask for your sandwich open faced (only 1 slice of bread). Many restaurants now offer lettuce wraps as a lighter option to a traditional burger.

6. Make informed choices.

Foods such as creamy, crispy, breaded, stuffed, sautéed and buttery are euphemisms for high fat. As I mentioned before, eating with awareness is more important than what you eat, but you’ll still want to make an informed decision.

7. Remember that not all salads are healthy. Some entrée salads can have upwards of 1200 or more calories- more than most people need in a sitting. Salads can be great options, but go light on the added cheese, bacon, candied nuts, dried fruit and dressing.

8. Before you dig in, visualize how much you think you will need to eat to feel satisfied and energized. Eat slowly and with awareness, and when you reach the point, pause check in with your hunger. If you feel satisfied, stop eating, and ask for the rest in a to-go bag. If your meal will not be good as leftovers, let it go. The food is wasted whether it goes in the garbage or into your belly after you’re already full.

9. Put a napkin over your plate continued on page ??

four simple guidelines to remember for raising healthy children

Enjoy– FIVE or more vegetables & fruits every day

Power down– no more than TWO hours of screen time a day

Play actively– at least ONE hour each day

Choose healthy– ZERO sugar-sweetened drinks

In partnership with:

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www.divisionsbc.ca/chilliwack www.facebook.com/cdofp

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Family physicians working together to improve health care.

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Wednesday, April 29, 2015 The Chilliwack Progress

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to signal being done. Having a physical barrier between you and your food will help you stop the ‘picking’ at your meal once you’re done eating.

10. What about dessert? I’m not going to give advice on which desserts are healthier.

I believe that if you really want something, you should have what you really want and eat just enough to satisfy your desire.

Before looking at the menu, check in with yourself to see how you’re actually feeling, and how you want to feel when you leave the restaurant. Are you pleasantly full?

How will you feel after dessert? Do you want dessert out of habit? How will you

feel if you go home without having dessert?

If you choose to look at the menu, order something that is worth the calories. Enjoy slowly and mindfully. If you eat with awareness, you can reach feeling ‘satisfied’ in 3 wonderful bites.

With some planning and awareness, dining out can be a part of a healthy lifestyle.

Make informed choices, listen to your body, and enjoy your meal!

Tanja Shaw is a healthy-eating enthusiast, Rotarian, passionate entrepreneur, mom, runner, and owner of Ascend Fitness Inc. Tanja and her team of fitness coaches inspire and educate Chilliwack residents to make positive and power changes in their lives through physical fitness and sound nutrition.

Ascend Fitness: www.ascendfitnesscoaching.com.

• Do you suffer with low energy, and constantly crave sugary foods?

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• Do you have unwanted abdominal fat and are struggling to lose it?

• Do you want to reduce your risk of Diabetes, Dementia, and other chronic health diseases?

Our Registered Dietitian can help! Working with Sharon you will not receive calorie specific meal plans, but rather sustainable, practical ways to make positive changes to your diet/lifestyle. The focus will be on eating real food, and nourishing your body for optimal health. Through ongoing accountability and support, Sharon will provide you with the tools you need to be successful in your journey to feeling great, and looking fabulous!

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• Dried lentils: Dried lentils make great additions to salads, soups and stews and pack a nutritious punch despite their relatively small serving size. A single serving of dried lentils is 1/4 cup, and that serving includes 10 grams of protein and 11 grams of fiber.

• Brown rice: A single 1/4 cup serving of brown rice has roughly 20 less calories than a similar serving of traditional white rice, and brown rice is also a much greater source of dietary fiber (1.8 grams) than white rice (0.4 grams). Brown rice also is rich in selenium, which can reduce a person’s risk of devel-

oping arthritis, certain cancers and heart disease.

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C H I L L I WA C K

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