Special Features - Fall Health and Wellness Guide

2015

FALL & WINTER

Health & Wellness Guide A Special Supplement to

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Healthy computer habits Physiotherapy in Stettler for work activities In this highly computerized world, more and more people of all ages are experiencing aches and pains that come from sitting at a computer for long periods of time.

These aches and pains are felt in the neck, shoulder, upper and lower back, wrist and elbow joints. In some cases, the nerves to the hand become compressed, causing weakness and/or tingling in the fingers.

These symptoms can occur in the onset of Repetitive Strain Injury (RSI), which may include damage to tendons, muscles, nerves and other soft tissues from repeated physical movements over time.

There are a number of factors that contribute to the onset of RSI, including: • Posture – is the most critical component. Slouching at the

keyboard puts your spine and limbs in positions that contribute to increased strain and tension, as well as increasing the risk of eye strain; • Office set-up – a poorly designed workstation, or one that does not fit you well, can contribute to the onset of RSI (i.e. reaching for the mouse or keyboard too high or low, wrists extended during keyboarding); • Worker technique – pounding the keyboard, using your wrists to move the mouse, or gripping the mouse tightly increases the demands on the hand and wrist and can trigger or aggravate symptoms of RSI; and • Work Habits – sitting for extended periods of time without changing position is hard on your whole body and is a factor in developing RSI. Don’t ignore the early warning signs, such as weakness of your grip, numbness,and

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2015 FALL & WINTER

discomfort or pain in the arms, hands, wrists or shoulders. Early diagnosis and treatment are vital to ensure recovery from the symptoms of RSI. The Canadian Physiotherapy Association has created the following S.M.A.R.T.guidelines for computer use that you and your family can follow at home, at school and at work. S.M.A.R.T. is an acronym for Stretch, Move, Add it up, Reduce strain, Talk to a physiotherapist: Stretch – Include regular stretching into your work routine.

Every 20 to 60 minutes, do three or four stretches – for hands, shoulders, neck and trunk.

The key is to move your joints through their normal range of motion. Inquire about computer software that is set to interrupt work at chosen intervals with appropriate stretches, or set your onscreen timer to remind you to take “micro-breaks” as needed to momentarily change your arm position or to shift your weight.

Move – Get up from your work station for a short stretch or walk around to promote blood flow to fatigued muscles every hour. No one has ever become more fit by sitting at a desk. Get regular daily exercise, away from the computer.It could be as simple as a walk around the office or getting off the elevator one floor early and taking the stairs. Move out of the pattern that the work is creating (i.e. stretch the opposite motion). Ensure you are not putting pressure on the carpal tunnel; slow key strokes to allow the median nerve to move off the tendons.

Add it up – Add variety to your tasks. Take every break as an opportunity to go for a short walk and stretch. Keep track of activity and build up to 30 minutes of stretching and exercise every day. Vary your tasks (keyboarding,filing, telephone, reading documents, etc.).

Reduce strain – Make sure you are sitting correctly with your back supported: • Adjust your chair, as below, to support your back and minimize awkward postures that can lead to muscle tension, fatigue and soreness.

• Sit with your buttocks right back in the chair and your feet flat on the floor, or on a footrest or phonebook. Your knees should be bent at a 90-degree angle, at the same level or slightly above your hips. Keep your shoulders relaxed; arms close to your body or resting comfortably on the armrests, which should be positioned close to your sides; elbows bent at approximately 90 degrees; forearms parallel to the floor; and wrists straight, which may involve adjusting the angle of the keyboard; • Keep your eyes level within range of the top third of the screen. Don’t squint to see the screen (check for glare or enlarge the font); • Keep your work, keyboard and mouse centered in front of the monitor and close to you, to avoid arching your neck or twisting your body; • Use a good quality mouse that requires minimal pressure to click, and be sure to position it on the same level and as close to the keyboard as possible.

Keep your wrist straight and move the mouse with whole arm movements; • Use ergonomic computer accessories, such as document holders to encourage neutral neck postures, and head sets to avoid awkward neck postures (often seen as holding the phone in the crook of the neck) while interfacing with the computer and telephone; • A wrist pad on the keyboard allows you to rest your wrists on the pad and reduces stress on the wrist; and • If you’re working on a computer all day at work, you may want to limit your computer-time at home.

Choose activities for leisure and recreation that will not continue to stress the same muscles / tendons (i.e. if you’re keying on the computer all day, hanging out on the internet at night, or knitting / crocheting throughout the evening, this is not providing proper rest for the muscles and tendons that worked all day).

This article is republished by permission of the Canadian Physiotherapy Association

Health & Wellness Guide

Savage Value Drug Mart is excited to introduce its newest Pharmacist, Taryn Zimmer.

Taryn entered into the Pharmacy field right out of High School when she completed her Pharmacy Technician course.

Finding the scope limiting and eager to help people more, Taryn started the arduous 4-year Pharmacy program at the University of Alberta. For the past three summers Taryn has been working at Savage VDM as she was completing her schooling.

Now a fully licensed Pharmacist Taryn has been enjoying the wide range of patients Stettler offers. With the expanded scope that the College of Pharmacists

offers she can sit down Taryn and her fellow with patients and Pharmacists at Savage review medications to Value Drug mart can now renew prescriptions in between doctor’s visits, adapt medications to better meet your needs and administer injections (shingles vaccine, immunizations, flu shots). All of these new roles aim to help take the burden off of Alberta’s health care system by working hand in hand with a patient’s doctor.

Stop by Savage Value Drug Mart today for Taryn Zimmer, a personalized drug Pharmacist review, any questions simplify their routines, about prescription correct any problems renewal or injections or and address concerns a to simply meet Taryn, patient may have.

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Health & Wellness Guide

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Cancer screenings men should consider Cancer screenings play an important role in cancer prevention. Screenings may not prevent people from getting cancer, but they can detect the presence of cancer before a person begins to experience any signs or symptoms.

Screenings also can help doctors catch cancer before it metastasizes, or spreads, to areas of the body outside the area where it originated.

Many women get routine mammograms to detect for breast cancer, but women are not the only ones who should include cancer screenings in their healthcare routines. Men also can benefit from screenings, discussing the pros and cons of each with their physicians during routine health examinations.

• Colon cancer: Men should begin getting screened

for colon cancer at age 50, though those with family histories of colon cancer or other colon issues should begin even earlier, as family history increases a man’s risk of developing colon cancer. Colon cancer screenings may discover a type of growth known as a polyp, which is typically benign and can be removed before it develops into cancer.

The American Cancer Society notes that men have various options to choose from with regard to screening for colon cancer. Such options include a colonoscopy, a stool DNA test and a camera pill. Speak to your physician about these options and discuss your family history, which will influence how frequently you need to be screened for colon cancer.

• Lung cancer: Screening for lung cancer is most import-

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who have never smoked or quit long ago.

• Prostate cancer: The National Cancer Institute notes that prostate cancer is the most common nonskin cancer among men. Being 50 years of age, black and/ or having a brother, son or father who had prostate cancer increase a man’s risk of developing the disease. The NCI notes that screening tests for prostate cancer, which include a digital rectal exam and a prostate-specific antigen test, come with risks, and men should discuss these risks and the potential benefits of prostate cancer screenings before deciding to be screened.

Cancer screenings can detect cancer in its earliest stages, and as men get older, they should discuss their screening options with their physicians.

Healthy Tips to Add to Your Day

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ant for men who currently or recently smoked. It is recommended that annual screening for lung cancer with lowdose computed tomography (LDCT) for men between the ages of 55 and 80 who have a 30 pack-year smoking history and currently smoke or have quit within the past 15 years. Screening should be discontinued once a man has not smoked smoke for 15 years or has develo oped a health problem that ssubstantially limits a man’s life expectancy or his ability or willingness to undergo currative lung surgery.

(Note: Pa ack-year history is calculated d by multiplying the number off packs of cigarettes smoked per day by the number of yea ars the person has smoked.) T The ACS notes that the risks a associated with lung cancer screenings typically outweigh tthe benefits for men

Try and drink 2 litres of water a day.

Set a timer or an alert on your phone to help remind you to stop and take a drink.

Melissa Bolin, Performance Health and Fitness Centre

Health & Wellness Guide

Boys Financial Services “Committed to Our Client’s Financial & Physical Wellbeing”

Understanding the Links between Financial & Physical Health!

• Smokers of tobacco & marijuana products – Smokers of either pay 40% or more for any insurance coverage than non-smokers do and those who use cigars, snuff or chewing tobacco, etc. pay 20 % extra or more for premiums.

• Life Style Risks: Hazardous sports such as base jumping, racing, etc. or too many speeding tickets, or a higher body mass index, etc. cause one to be rated.

Rated means paying more than someone judged to be a standard risk, for example a 200% rating

means paying twice as much premium as someone standard.

• Reducing Ratings: Either life style or health related, such as stopping smoking, better exercise and weight loss, etc. can lead to reduced, standard or preferred ratings. Quitting smoking for a year can result in a significant premium saving.

• Financial stress: Stress in today’s complicated world can lead to health conditions such as headaches, ulcers, increased blood pressure, anxiety, depression, to name a few.

Having well organized finances

2015 FALL & WINTER

can go a long way to improving your overall health. Financial health means living within your means, having a stuff happens fund, etc. etc. We can help you grow your retirement savings, as well as develop an effective financial risk management program, so if you are disabled due to accident or sickness or needing long term care all of the expenses will be covered. Plus, leave a legacy to children or grandchildren, rather than to CRA if you so choose.

Lifestyle choices are up to you, improving your future financial wellbeing; up to us!

Health & Wellness Guide

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How to encourage kids to be more physically active When today’s parents reflect on their childhood, many likely recall seemingly endless days spent playing outdoors. But when today’s kids become tomorrow’s parents, chances are their recollections won’t recall nearly as much time spent idling the days away under the sun.

In Canada, the prevalence of overweight and obesity in children is on the rise, according to the Canadian Community Health Survey.

The rise in overweight or obese children is likely a byproduct of several factors, not the least of which is that many of today’s kids prefer to play a video game on the couch instead of going outdoors and being physically active. The potential ramifications of youngsters choosing a more sedentary lifestyle are dangerous, as it increases their risk for high blood pressure, high cholesterol, type 2 diabetes, respiratory ailments and joint problems, among other things. What’s more, numerous studies have found that obese or overweight children are more likely to become obese or overweight adults, which highlights the importance of embracing a physically active lifestyle as a youngster.

Parents know it’s not always easy to get kids to be more physically active. But the following are a few tips parents might find useful when encouraging their kids to embrace a more active lifestyle.

• Give toys that encourage physical activity. Kids love toys, and their toys will often dictate how they spend their days. Instead of buying the latest video game console, give kids toys that encourage them to be active.

This can include balls, bicycles, jump ropes, or even a backyard swingset. Kids who

embrace these activities at a young age are more likely to continue doing so into adolescence and adulthood.

• Reduce time spent in front of the television. Parents who can effectively minimize the amount of time their child spends in front of the television, whether reducing their time spent watching television or playing video games, will likely be more successful at instilling a love of physical activity as well.

The American Academy of Pediatrics recommends parents limit their child’s time in front of the television to one to two hours per day, and that includes the time children spend playing video games. To further reduce kids’ time watching TV, don’t

allow televisions in their bedrooms, as that will only make it harder to monitor just how much time kids are spending in front of their TVs. • Remember that physical activity should be fun. Not all kids are athletic, and some will likely bemoan participating in recreational sports leagues. But that doesn’t mean parents should give up on encouraging physical activity. Instead, find a physical activity that your child finds fun and encourage his or her participation. This might be nontraditional kids’ sports like cycling or jogging or activities like dancing, hiking or even bird watching. Once a child exhibits a healthy interest in a physical activity that you have deemed safe, encourage it.

• Set a positive example.

Kids, especially younger children, look up to their parents and often try to emulate what Mom and Dad are doing.

Parents can make the most of that adoration by setting a positive example and being physically active themselves.

Go for a nightly bike ride or a walk around the neighborhood with your youngsters in tow. Or put that elliptical machine in the basement to good use. Whatever physical activity you choose, you can bet your children will express an interest in it as well, and that’s a great way to make them more enthusiastic about having a healthy and active lifestyle.

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Take a walk and stretch. Park at the far end of a parking lot or get up from your desk and walk around. Getting your blood pumping and legs moving can help improve your heart/ cardiovascular health and posture.

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Melissa Bolin, Performance Health and Fitness Centre

Health & Wellness Guide

WOMEN’S HEALTH Women’s Health enfolds a broad spectrum of issues that can be treated by physiotherapy.

From pregnancy related back pain to incontinence problems faced by women of all ages, physiotherapy can help you.

INCONTINENCE Bladder incontinence (leaking urine) is a problem for at least one in three women but few know that physiotherapy can help.

70%-80% of incontinence cases can be corrected by physiotherapy alone. There are a few different kinds of incontinence. Stress incontinence happens mainly when you run or jump, cough, sneeze or laugh. Urge incontinence causes sudden urges to use the restroom and often results in many trips. It is estimated that 3/4 of these conditions are caused or at least contributed to by pregnancy/delivery. However, early results from an ongoing nation wide study in Ireland indicate that one in three women reported leaking PRIOR to pregnancy, and one in two were leaking after pregnancy. Unfortunately 80% of these women had NOT reported this to a health care practitioner.

PROLAPSE A pelvic organ prolapse occurs when a pelvic organ —such as your bladder, bowel or uterus —drops (prolapses) from its normal place in your lower belly and pushes against the walls of your vagina. This can happen in varying degrees from mild to severe at any stage in our lives, but is common during delivery as our muscles and tissues are overstretched, or in the first 6-12 months after delivery when the tissues are more vulnerable and still weak. A post-partum appointment with a pelvic floor physiotherapist is a good idea (even if you don’t have current symptoms) to ensure you are heading in the right direction during this important time of healing. You want to ensure good strength has returned prior to stressing or challenging these muscles with heavy lifting or intense exercise. Incontinence as well as prolapses, are also common during menopause or later in life as hormonal and age related changes affect our tissues again.

Other contributors to both organ prolapse and incontinence include carrying extra weight, constipation, a chronic cough, heavy lifting or other physical stresses. Both incontinence and prolapses are largely corrected through individualized training to strengthen the muscles of the pelvic floor, bladder training, education and dietary suggestions. Doing your ‘Kegals’ (an exercise for your pelvic floor) is a huge step in the right direction! However, it is important to make sure you are doing them correctly, as using the wrong muscles is more harmful than doing nothing at all!

PELVIC PAIN Pelvic pain is another condition that affects the health of women of all ages, during intercourse or otherwise. This is often a result of increased tone to the pelvic floor musculature and has many different causes. Physiotherapy (including trigger point release, education, stretches and biofeedback) along with some home exercises can also help to reduce this tone.

PREGNANCY AND FERTILITY In the past, physiotherapists have most commonly worked with pregnant women primarily for low back pain. Modalities have been used to give pain relief along with education on specific exercises and postural suggestions. Physiotherapists are the medical specialists of exercise prescription and are highly qualified to give instructions on the exact amount, type and quality of exercises that are best and safest for pregnant women. After delivery, physiotherapy can help give mom the boost she needs to get back into shape while avoiding injury. For those having trouble getting pregnant, studies involving acupuncture have had very positive results. It is currently suggested as an adjunct to treatment by many fertility clinics. Acupuncture is a tool used by some of our physiotherapists at Performance for other stages of pre and post partum as well. Acupuncture can also help treat morning sickness, back pain, malposition of a fetus, labor induction and pain relief. While needles offer the best results, for those opposed to needles, acupuncture points can be also be stimulated with TENS or laser as well.

PERFORMANCE HEALTH & FITNESS CENTRE 4833 50 Street (Main Street) T: (403) 742-4533 F: (403) 742-4530 E: phfc@live.ca 2015 FALL & WINTER

Health & Wellness Guide

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A light lunch to make it through the workday Lunch is a meal that can provide an energy boost or make you feel drowsy. In the middle of the workday, a big meal can make it much more difficult to be productive as the day goes on. For those looking for a light lunch, consider the following recipe for “Nicoise Pasta Lunchbox” from Rachael Anne Hill and Tamsin Burnett-Hall’s “The Powerfood Cookbook: Great Recipes for High Energy and Healthy Weight-Loss” (Ryland, Peters & Small).

Nicoise Pasta Lunchbox Serves 2 40 grams whole-wheat pasta rotini 4 ounces green beans, cut into thirds 1 egg 1/3 cup imported black olives 61/2 ounces canned tuna steak in spring water, drained and flaked 1 cup cherry tomatoes, halved 2 small heads Bibb lettuce, leaves separated Dressing 1 tablespoon freshly squeezed lemon juice 1 tablespoon extra virgin olive oil 1 small garlic clove, crushed 2 heaping tablespoons chopped fresh basil Sea salt and freshly ground black pepper Cook the pasta in a saucepan of lightly salted boiling water for about 12 minutes or until tender. Add the green beans to the pan for the last 3 minutes of cooking time. Drain the pasta and beans, then refresh briefly with cold water.

Meanwhile, add the egg to a small saucepan of cold water.

Bring to a boil, then simmer for 6 minutes. Drain and rinse under cold water until cool. Peel the egg and cut in half.

Beat the dressing ingredients together with the seasoning in a mixing bowl. Mix in the pasta and beans, olives, flaked tuna, and cherry tomatoes. Divide the lettuce leaves between two lunch boxes or bowls and top with the Nicoise pasta and the hard-cooked egg halves.

Chicken Supreme in an Apple and Leek Sauce Apples, leeks and onions are caramelized and mixed with yogurt and nutmeg to make a flavourful topping for chicken breasts.

Ingredients 15 ml (1 tablespoon) butter 30 ml (2 tablespoons) canola oil 4 x 150 g (5 oz) each, skinned boneless chicken breasts 150 ml (2/3 cup) chicken stock 1 ml (1/4 teaspoon) salt 1 ml (1/4 teaspoon) pepper 1 chopped onion 2 apples, peeled and cut in quarters 2 leeks, sliced in rings or thin slices 1 ml (1/4 teaspoon) ground nutmeg 250 ml (1 cup) plain yogurt Materials Suggestion: For added flavour, de-glaze the skillet in which you cooked the chicken with a little Calvados, white wine or apple juice and add the chicken stock. You can also set aside a few pieces of apple to caramelize in a skillet with a pat of butter and a little maple syrup. Cutting the chicken against the grain will make your meat more tender.

Directions Heat the butter and half of the oil in a skillet. Brown both sides of the chicken breasts over medium heat.

Remove the chicken from the skillet, drain excess grease and de-glaze with the chicken stock, scraping the bottom with a wooden spoon. Add the chicken breasts to the stock, season with salt and pepper, lower the heat and cook covered for 5 to 6 minutes.

In another skillet, heat the remaining oil. Mix the onions, apples and leeks and cook until they begin to caramelize. Add the nutmeg, the yogourt and the juices reserved from the chicken and mix. Divide the contents of the second skillet onto the plates, arrange the chicken in a fan shape and cover with the remaining sauce.

Portions: 4 Preparation: 15 minutes Cooking: 15 minutes Nutritional information Per 408 g serving: 410 calories, 18 g total fat, 23 g carbohydrate, 39 g protein, 214 g calcium

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2015 FALL & WINTER

Health & Wellness Guide

ntre n Ce Stettler Recreatio6202 – 44 Ave., Stettler Your family’s health and happiness is a priority to us and we strive to offer programs, courses, parks and events that motivate healthy, happy, lifestyles in our community.

FITNESS CENTRE Offers the opportunity for you & your family to achieve an active healthy lifestyle.

Programs & Courses, Personal Training, Membership and Drop In Rates.

Monday to Friday: 6:00 am - 10:00 pm Saturday & Sunday: 8:00 am - 6:00 pm Holidays: 12-4pm

THE POOL Whether you are looking for a fun family activity or interested in lessons, courses or programs the SRC is proud to boast a pool and schedule to meet everyone’s needs. From water exercise to free family swims you can be sure to get your fins on at Stettler Pool.

SKATEBOARD PARK A great way to get outdoors and be active while developing social skills along with some amazing talent. Studies show that skateboarding for one hour can burn 120 calories in 30 minutes. If skateboarding isn’t your thing, no worries, bikes and scooters are also popular at the Skate Park.

PLAYGROUNDS & TRAILS Stettler offers many scenic routes for walks, runs or bike rides. Whether you are just out for a leisurely walk or training for an upcoming marathon the trails will provide you with a breath taking tour through Stettler. Kids can get out an enjoy the many playgrounds throughout Stettler and on warm days the whole family can enjoy the Stettler Spray Park.

FOR MORE INFORMATION CALL 403-742-4411 OR FIND US ONLINE AT WWW.STETTLER.NET 2015 FALL & WINTER

Health & Wellness Guide

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How to overcome excuses and commit to working out Staying healthy requires a daily commitment. It is not always easy to get out of bed for those earlymorning workouts or jump on the treadmill at the end of the night when you finally have some free time, but such efforts are a great way to maintain a healthy lifestyle into your golden years.

Many men and women know there are plenty of excuses to skip workouts. Overcoming such excuses can sometimes be difficult, but there are ways to ensure you stay on the right track toward a healthy lifestyle.

Excuse #1: I don’t have enough time to exercise.

Shortage of time is a factor for many busy individuals.

The Department of Health and Human Services recommends the average person get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Thirty minutes per day can easily be broken up into three, 10-minute sessions. Take the stairs, jog on your lunch hour or do deep-seated squats while preparing dinner.

It’s easy to fit in daily exercise if you’re willing to be creative.

Excuse #2: I’m too out of shape. Getting back into shape is a prime motivator for exercise. However, fear of being able to keep up or personal body image issues sometimes keep people from exercising. There are workout routines for all fitness levels. Starting slowly and building up intensity can help spur endurance and results.

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2015 FALL & WINTER

Excuse #3: Gyms are too expensive. You don’t necessarily need a gym to get in shape, but the programs and guidance offered at health centers certainly make it easier. Gyms may have different price plans based on members’ needs, and many gyms are willing to work with prospective members operating on tight budgets. Check with your health insurance provider, too, as you may be eligible for rebates or discounts if you make a predetermined number of visits in a given time span or use an in-network gym.

Excuse #4: Working out is boring. Performing the same routine day in and day out can be monotonous.

That’s why it is important to vary your exercises and try new things. If you’re usually on the machines at the gym, try a group class instead. Enlist a friend to come along and it can make the workout more interesting.

Excuse #5: I’m too tired to workout. Routine exercise wakes up the senses and gives you energy, and daily workouts promote a more restful slumber. Over time you may find that you feel more rested and energized.

Working out regularly promotes good mental and physical health. It’s easy to avoid exercise with a series of excuses, but now is the time to stop avoiding exercise and commit to a healthy lifestyle.

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Health & Wellness Guide

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Health & Wellness Guide

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A flavourful way to hydrate Infused waters are easy to make, nutritious, and refreshing. As an added bonus, they taste so good reaching your recommend water intake is a lot easier.

Minty Cucumber Lime 1/2 cucumber, sliced 1/2 lime, sliced 1/4 cup fresh mint leaves Strawberry-Lemon with Basil 1/2 cup sliced strawberries 1/2 lemon, sliced

1/4 cup fresh basil leaves

Wooden spoon Agave or another sweetener (optional)

Watermelon Mint 1 cup cubed watermelon 1/4 cup fresh mint leaves Pineapple-Orange with Ginger 1/2 cup cubed pineapple 1/2 orange, sliced 1 tablespoon freshly grated ginger You’ll Need: 1-quart jars Water

The following is the recommendation from the Dieticians of Canada: To keep your body hydrated, aim for a fluid intake of about: • 3 L (12 cups) for men 19 years old and over each day • 2.2 L (9 cups) for women 19 years old and over each day.

Some days it’s hard to ensure we reach our water recommendations but here are a few ways to help.

Follow these tips to stay hydrated: • Drink a glass of water when you wake up each morning or before you go to bed.

• Keep a fresh glass of water by your desk or on hand where you work.

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Lymphatic Drainage A massage technique that physically stimulates the lymphatic system to move excessive fluids that are associated with the body’s lymphatic system. The movement of lymphatic fluid through lymphatic nodes purifies and detoxifies unhealthy fluid that surrounds our connective tissues. This treatment is used to treat a variety of conditions and can also be regularly scheduled to simply aid in the reduction of minor swelling, congestion, headaches, acne and other conditions. Lymph drainage can also assist in the reduction of lymphedema that can often occur post cancer treatments and some surgeries.

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Directions: Choose which recipe you’re making—or come up with your own combination—and gather all of the ingredients.

Place fruit, herbs, and/or spices in bottom of a jars, and muddle with a wooden spoon.

(That basically means mash up fruit to release some of the flavor-filled juices.)

Fill jar with water and give

2015 FALL & WINTER

it a taste. (You can also fill jar with seltzer water for a fizzy treat.) If you’d like something a bit sweeter, add some agave and mix until dissolved.

Enjoy as-is or refrigerate overnight for maximum flavour.

• Carry a container of water with you throughout the day.

• Drink a glass of water before eating your meals.

• Make sure you have a drink with each meal such as a glass of low fat milk, soy beverage or water.

• Don’t ignore thirst. Drink water or another healthy drink when you feel thirsty.

Simple techniques to help you relax Finding ways to relax can improve life at home and at the office. While it’s not often easy to find time to slow down, especially for those men and women juggling the responsibilities of career and family, the following are some simple techniques that don’t take much time but can have a positive impact on your day.

• Take some time out from multitasking. The ability to multitask is a cherished commodity for parents and working professionals alike, but men and women can benefit from periodic breaks from their everyday juggling acts. Something as simple as focusing on a single task for 30 minutes at a time, as opposed to checking emails while preparing dinner or working on a project while answering a client’s phone call, can help lower stress levels and have a lasting and calming effect on your nerves.

• Make time to meditate every day. Studies have shown that meditation can affect the circuitry in the brain, positioning it to more adequately respond to illness and stressful situations. Meditation has the added benefit of being a relaxing exercise, as meditation

encourages people to sit with their feet on the floor with both eyes closed in a relaxing setting that is free of external distractions.

• Walk away from your desk and couch. It’s well documented that spending too much time sitting at a desk can have a negative impact on your health.

In addition to elevating a person’s risk of heart disease and diabetes, sitting at a desk all day long has been linked to repetitive stress injuries, obesity and back pain, each of which can contribute to stressful living conditions that make it difficult to relax. Men and women should spend at least five minutes each hour walking, whether they are getting up from their desk at work or getting off the couch at home. Doing so takes little time, but it can help to relieve stress at work and at home and improve your overall health.

• Practice yoga. Yoga is another activity that can help men and women relax. Yoga involves a series of poses that helps stretch the muscles and aid their recovery from everyday aches and pains, including those that often result from stressful experiences or days at the office.

Health & Wellness Guide

When is it the best time to refer my child to a Speech-Language Pathologist?

A child should be referred for a Speech- Language Assessment and Hearing test by the age of two years if your child does not have the following skills: • Using the beginning sounds / m,n, w,h, p,b, t,d/ in isolation (all alone), in syllables (mama, no-no, papa, baba ) babbling, and starting to say 1-2 word combinations (mama up, ball, juice, milk, go in, what’s that?) .

• Child should be using at least 50-100 word vocabulary in his/her expressive language. Using basic nouns (labels for items their environment) and verbs (eat, walk, and run, up).

• Child’s speech is clear to family members and to unfamiliar persons at least 75% of the time.

• The child understands what you are saying and is able to follow a simple 1 step oral direction.

• Able to point to and label body parts on self. (arm, fingers,

head, belly, knees, toes, eyes, nose, hair) • If there is parental concern at all and there is a family history of speech-language or learning problems.

• Hearing normally and history of multiple ear infections.

To facilitate the development of good speech-language skills for your child, parents

Antoinette Laughlin, Owner/ Accounting Winning Therapies Inc.

can do the following: • Reading to your child daily, looking at books with your child – labeling pictures, actions, environmental items, colors, shapes, food, toys, animals, people, and objects in their environment.

• Parents could be singing songs, saying nursery rhymes, reading repetitive and predictive stories and playing music in their environment. This shows

Contact information: smpslp03@telus.net or 403-741-8850 website:www.winningtherapiesinc.com

the best results for early development and literacy.

• Parents should be constantly talking to their child throughout the day within the daily routines (baking, washing/ drying dishes, laundry, dressing, shopping, during walks, and driving along in the car) to assist in explaining their world and over laying language, and expanding new vocabulary for the child’s understanding of the world. Modelling language for the child is extremely critical in helping a child develop his/her understanding of language and expand their verbal repertoire.

Modelling good speech and language for a child is important for children to acquire language.

• The Speech-Language and Hearing Services research strongly supports the need for parental involvement in a child’s communication.

(Fey et al, 1993:1997: Gibbard, 1994: Girolametto et al 1996: Mc Dade et al 1998.)

Sherry Miller-Pitzel, Registered S-LP, B.A. M.A. R.SLP

5 Easy Steps to Meet your Child’s Speech and/or Language Need 1. Contact Winning Therapies Inc.

5. Direct Therapy at our Home Based Office in collaboration with Parents which 2. Parent Advocacy to help You help may include these options and more: Your child Individual Speech &/OR Language Therapy 3. Immediate Assessment of Child Oral Motor Therapy Capacities Tongue Thrusting Therapy Fluency and Voice Therapy 4. Individualized Program Plans Early Literacy Phonemic Awareness Did you know? Improvement in Speech-language skills occurs between the ages of 2-8 years of age and that is the critical time to provide appropriate intervention to achieve success in development of communication skills.

OUR MISSION: To provide parents with suggestions, strategies, tips and therapy as required for improving and remediating Speech and Language delays and disorders.

2015 FALL & WINTER

Health & Wellness Guide

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Stop colds before they start The stuffy nose, aches and pains that often accompany the common cold can leave sufferers feeling miserable for a week or more. Cold season seems to kick into high gear when the temperatures drop, but this can be the year you don’t come down with a case of the sniffles. The following cold prevention tips can increase your chances of making it to spring without losing any days or sleep to the common cold.

• School-aged kids tend to carry home lots of germs, so when kids get home after a long day at school, make sure they wash their hands thoroughly and change into fresh outfits. Such precautionary measures can keep colds and other illnesses from running rampant through your house.

• Go outdoors and get some fresh air. It’s a myth that cold air will bring on a cold. In reality, being outside instead of congregating indoors with other sick people may decrease your risk of getting a cold. Don’t be afraid to go outside when the temperatures drop for fear of getting sick.

Fresh air and exercise can be good for you.

• Drink plenty of fluids.

Keeping your body hydrated will help flush toxins out of your body, strengthening your immune system and making it more capable of fending off colds.

• Keep your distance. Did you know the cold virus can be shot up to three feet away when someone sneezes? The virus travels on the small droplets of saliva and mucus that

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can keep colds at bay.

• Maintain your exercise routine. Regular exercise can boost the body’s immune system and help it to fend off foreign invaders, including the cold virus. A recent study found that taking vitamin C in addition to daily exercise can reduce your risk of cold and cut the duration of the cold should you get one. Before taking any supplements, speak with your doctor to make sure they won’t interact negatively with other medications.

• Recognize that antibiotics are not the answer. Antibiotics are only effective at treating bacterial infections, not viruses, which means they are ineffective at fighting the cold virus.

• If you do get sick, play it smart. Should you succumb to a cold in spite of your best efforts, steer clear of others so you are not spreading the virus. Rest and fuel your body with healthy foods and beverages. There’s no need to visit a doctor for a cold unless you have a fever after several days of being sick. Colds normally last between seven and 10 days. If your symptoms do not improve or if they seem to be worsening, visit your doctor.

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get propelled from the nose and mouth of a sick individual.

If you know someone is sick, stay as far away as possible and wash your hands frequently, paying special attention to your fingertips.

• Wipe down surfaces. The cold virus can live on surfaces for up to 24 hours. That means a sick person can easily transfer a virus by touching a computer keyboard or remote control he or she shares with others. Use disinfecting wipes or warm, soapy water to clean off doorknobs, telephones, light switches, cabinet handles, and anything that is frequently touched around a home or business.

• Let it out gently. Blowing your nose forcefully or pinching your nose to hold back sneezes can irritate nasal passageways and make them more vulnerable to infection.

• Avoid touching your eyes, nose and mouth. If you are well, keep your hands away from your mouth, nose and eyes. Viruses are especially good at entering the body through the mucus membranes located in these areas of the body. A combination of frequent handwashing and avoiding touching your face

Medication safety tips for children and adults Prescription and over-the-counter medications can save lives and help people of all ages manage certain conditions. When used correctly and under the guidance of a physician, medications are largely safe. It’s when medicines are used off-label, shared or taken in error that reactions and injury can occur.

More than 7,000 children visit hospital emergency rooms every year for problems related to medication errors. Children are not the only ones in danger, adults can make mistakes with their medications as well. For example, seniors who may be managing several different types of medications can inadvertently cause dangerous drug interactions by mixing the wrong pills.

Pharmacists work diligently to help prevent medication errors. However, the general public can also do their part by following medication safety tips.

• When a new medication is prescribed, ask the doctor to explain more about it, including its intended purpose and any common side effects to be expected.

• Make sure your doctor knows about all the medications you are taking, includ-

ing non-prescription products, herbal remedies, dietary supplements, and vitamins.

Some medications do not mix with seemingly innocent ingredients. Keep a running list of any medicines you take so you can easily and accurately share this information with your physician.

• Question anything that you do not understand. Check the prescription for dosing information. For refills, make sure the refill information conforms to the original prescription strength.

• Fill all prescriptions at the same pharmacy and develop a rapport with the pharmacist so that potential drug interactions will be flagged. Pharmacists are well versed in medications and may be able to inform you as to the safety or risk involved in taking an over-the-counter product at the same time that you are on a prescription.

• Many pills look the same. If you are confused and taking multiple medications, keep medications in the original packaging and double-check the labels before taking any medications.

• Use the right dosing tools. A spoon from the kitchen is not accurate for measuring out a teaspoon of medication.

• If you take multiple medications, use a pillbox to keep pills organized. The box makes it easier to manage medications and serves as a reminder if you have or have not taken a medication on a given day.

• Store medications as instructed on the label. The bathroom medicine cabinet may not be an ideal place to store medications, as bathrooms get damp, and that can compromise the integrity of the pills. Also, bathroom cabinets are readily accessible by all, including kids. It’s better to store drugs out of sight and reach of children. Keep dangerous medications locked away.

• Routinely discard expired or unneeded medications. Medicine take-back programs for disposal are a good way to remove medicines from the home and reduce the chance that others may accidentally take the medicine.

• Consult with a doctor before beginning or ending medication.

Medicines play important roles in personal health. When used correctly, medications are assets, but caution should always be taken to ensure safe usage and storage of any medications.

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