THE PULSE 2015
Your Guide to Healthy Living
ABBOTSFORD S C H O OL RESPECT
DIST RIC T
O P P O R T U N I T Y I N N O VAT I O N
Abbotsford
Division of Family Practice A GPSC initiative
2 THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFO. VISIT: HEALTHYABBOTSFORD.CA
WHAT’S INSIDE HEALTHY APPS
03
Designed to help make healthy living easier.
TOOTH TALK
04
Plan to keep your teeth before and after retirement.
DEALING WITH DEPRESSION
06
Prevent and treat depression without medication.
CHOKING
06
DISCOVERY TRAIL MAP
08
ACTIVITY RESOURCES
10
Low-cost and no-cost health resources.
11
3 strategies to LIVE every day with resilience.
EATING 9 TO 5
12
How to maintain a healthy diet and a busy lifestyle.
MEDICINE BALLS
14
Medicating with medicine balls.
NEED AN MRI? WHY WAIT? Ŷ Ŷ Ŷ Ŷ
In Abbotsford we are fortunate to have all the ingredients for achieving a healthy lifestyle — a great climate, excellent local fresh produce, and first-rate facilities and programs right at our doorstep.
healthy and active lifestyle. And it can be as simple as following the daily 5-2-1-0 challenge.
By implementing a plan of action for healthy living, you and your family can take a big step towards living a
• Reduce your screen time on the TV and computer to less than 2 hours per day of your leisure time
• Enjoy 5 or more vegetables and fruits every day
• Engage in moderate physical activity for at least 1 hour per day • Choose to eat healthy and eliminate sugar sweetened drinks for your children • Don’t smoke
What to do if someone is choking.
RESILIENCE
Mayor’s Message
The City of Abbotsford is committed to improving the quality of life within our community. One of the cornerstones of our vision is to be a “Complete Community.” This includes building inclusive, safe and green neighbourhoods, enhancing our transportation infrastructure, and celebrating our cultural heritage and natural beauty. But it also means that we are dedicated to ensuring that all of our residents have access to recreational opportunities and social programs that will help them make healthy lifestyle choices. By supporting local programs like Healthy Abbotsford and SCOPE, the City encourages residents to incorporate physical activity into their daily routines and their kids’ routines, make healthy, local food choices and live tobacco free. Take charge of your health—eat well, be active and live tobacco free. Visit healthyabbotsford.ca. Come on Abbotsford, let’s make it healthy!
Mayor Henry Braun
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Abbotsford Pentcostal Assembly TUESDAYS Oct. 27, Nov. 10 & 24
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5 - 2151 McCallum Road • 604.859.1707 info@fraservalleymri.com • fraservalleymri.com
Celeb r 12 ye ating a the F rs in ra Valle ser y!
Columbia Bible College WEDNESDAY Nov. 18
Additional Clinic dates available at Blood.ca Book your appointment at blood.ca
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS 3
There’s an App for that Taking care of our health and wellness can seem overwhelming; there is so much information out there. If you like using apps on your phone or computer, check these ones out. These apps are designed to help make living healthier a bit easier, a bit more motivating and a bit more fun. Before you change your levels of physical activity, it’s important to make sure that your body is healthy enough to start. Complete the online Physical Activity Readiness Questionnaire at www.eparmedx.com to see if you’re ready (click on “take the PAR-Q Survey Now” button).
Safer games + healthier brains Preventing invisible injuries.
Cookspiration – Healthy Eating cookspiration.com Be inspired to cook any time, day or night with Cookspiration, created by Dietitians of Canada. Recipe ideas are served up to suit your mood and schedule. Hosting a party? Check out Celebration! Looking for lunch ideas? See Get Prepared! Stuck for time? Look at On-the-Go! Find new ideas each day, all week long. Unleash your culinary creativity with the information and dietitian-approved recipes featured in this app.
MyFitnessPal – Calorie & Physical Activity Tracker myfitnesspal.com Knowing how many calories you eat each day is essential if you want to be at a healthy weight. With so many commercial food products being loaded with sugar and fat, it can be surprising just how many calories are in the foods you’re eating. MyFitnessPal is a free website and mobile app that makes calorie counting and food tracking easy. There is also a barcode scan function so you can simply scan the barcode of the food and have it entered into the system.
Through local partnership, UFV is using world-class brain imaging techniques to spot and prevent concussions in student athletes — helping kids stay safe.
Couch to 5K® - Learn to Run apple.com/itunes Follow this Easy, Fun 5K Training Plan for Beginner Runners. Go from couch potato to running a 5K race. Select your interactive, motivating coach, share your progress with friends on Facebook, map your routes, track your progress and connect to the Couch to 5K® running support community.
ufv.ca/brain 3196-04
Do you need new dentures? Signs Your Dentures Need To Be Checked: Difficulty speaking
ASK US ABOUT:
Difficulty chewing food
• Partial Dentures • Complete Dentures • Implant Dentures • Soft Liners • Rebases, Relines, Repairs • Botox and Fillers
Dentures are over five years old Dentures are cracked or chipped Biting the side of your mouth or cheek Continued discomfort wearing dentures Mouth and/or gums have become red or inflamed
Call today for a free consultation or to learn more about dental implants! Formerly Fraser Valley Denture Clinic
604.853.1694 #14 - 2151 McCallum Rd
Tanya Hunt, RD
4 THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFO. VISIT: HEALTHYABBOTSFORD.CA
Plan to keep your teeth before and after retirement Regular brushing and flossing alone, even with an electric toothbrush, does not guarantee that you’ll still be eating apples at 90. Continuing to visit your dentist regularly for professional care after retirement is just as important to keeping your teeth well into old age.
older adults and can cause pain, infection and tooth loss. The number of adults without any teeth rises from 4 percent among 40–59-year-olds to 22 percent among 60–79-year-olds.1 Studies also show that BC adults have a higher combined rate of decayed (cavities), missing and filled teeth.
Your mouth ages too. Even the most scrupulously clean mouth will likely end up with some form of gum recession (when your gums shrink and more of your tooth’s root is exposed and vulnerable to cavities) or dental disease. For example, 43 percent of adults 60 –79 years of age have root cavities compared to 6 percent of adults 20–39 years of age.
Losing your natural teeth can affect your nutrition and enjoyment of a variety of foods; lead to slurred speech; and reduce self-esteem. Dental disease can also negatively impact your general health; there are links between poor oral health and other health conditions, such as diabetes and heart disease.
Dental conditions are often extensive in
Adults over the age of 60 also have the highest incidence of oral cancer; other
risk factors include a high consumption of alcohol and tobacco, especially when combined. Oral cancers can be devastating but are very treatable if caught early; it is estimated that approximately 84 percent of oral cancers can be detected by a dentist. With planning and ongoing prevention, a 60-year-old can retain their vitality and their teeth for a long time.
Steps to oral health‌for life Keep your teeth, gums and dental work clean & maintained. Brush daily, especially at bedtime, with a soft toothbrush or electric toothbrush and fluoride toothpaste. Please floss! Make sure you floss at least
once a day, especially around dental work like crowns. Speak to your dentist about any special care for your dental work. Your teeth, gums and jaw bones change with age. You may require some repeat procedures or need to have your dental work repaired or replaced well before you are in advanced age. Keep up your regular dental exams and cleaning schedule — even after you retire from work. Plan ahead for all your extended health care needs, including dental care. This article is from the British Columbia Dental Association (www.bcdental.org).
When I bite into a sandwich, I want a mouthful of taste, not a mouthful of bread. That’s why I go to Pita Pit.
HELPING STUDENTS & FAMILIES CHOOSE A HEALTHY LIFESTYLE Students are more likely to succeed if they are healthy and active. Here are some tips for parents to encourage healthy eating and an active lifestyle for their children: • Encourage your children to eat breakfast every day, as it provides fuel for the brain to learn and helps them maintain a healthy weight. • Keep nutritious foods, like cutup vegetables and fruit, cheese sticks, yogurt and butter-free
You get a thin pocket pita stuffed with all the fresh veggies you want. They’ll grill your onions, mushrooms and peppers along with your meat, and if you want cheese, they’ll melt it for you. If you’re starving, ask for double meat and top it off with a fruit smoothie. (They’re awesome.)
popcorn on hand to make healthy snacking easy. • Encourage your children to choose milk or water at meals instead of sugary drinks or energy drinks.
It’s a great place if you want to eat healthy and fill up on the good stuff – not just a lot of bread.
PITAS & SALADS FOR MEAT LOVERS & VEGGIE LOVERS • SMOOTHIES • PLATTERS • SCHOOL LUNCHES
• Get children active through sports, or go for family walks or bike rides. • Develop good hand-washing habits, as frequent hand-washing reduces the spread of cold and flu viruses especially in the fall and winter.
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FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS 5
ABBOTSFORD
Parks, Recreation & Culture
ALL ACCESS MEMBERSHIPS Unlimited access to Abbotsford Recreation Centre and Matsqui Recreation Centre aquatic and arena facilities, weight rooms and indoor track, gymnasiums, preschool, youth and senior centres and much more!
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www.abbotsford.ca/prc Abbotsford Recreation Centre 604.853.4221 | Matsqui Recreation Centre 604.855.0500
6 THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFO. VISIT: HEALTHYABBOTSFORD.CA
Prevent and treat depression without medication Susan Federspiel Clinical Counsellor Depression is a one of the leading causes of disability. A large amount of money is being spent each year on lost work productivity and medical treatment related to this mental health issue. Individuals, families, and organizations, are affected greatly by this phenomenon. When young people and families come to see me for help with depression, I first wonder what they’re doing themselves to combat the feelings of depression. Often it’s very little – it’s no surprise that people who are struggling with depression can find it hard to do anything at all. I love that I can tell them that there is an inexpensive remedy that can not only help with the symptoms of depression, but actually help prevent depression from developing in the first place. This remedy is also economical, and good for a person in many other ways, and is in reach of most of the sufferers. And surprisingly, it has relatively the same efficacy as anti-depressant medication. The remedy is moderate exercise.
feel afterward. In tests, there is often a 40% reduction in symptoms after exercise, and this is relatively the reduction in symptoms that medication provides. Plus exercise makes us feel better about ourselves, and our abilities, which is a major issue in many people’s depressive thought cycle.
Moderate exercise is now considered a key in the prevention of depression, as well as a priority strategy for managing it well. What does that mean? It means 30 minutes of moderate exercise or movement at least four times a week. This has shown to result in a significant reduction in the symptoms of depression, as well as ward off the development of depression in the first place.
If you are currently taking medication for depression, talk with your doctor about how exercise could be a part of your treatment plan.
But how do I do it when I feel depressed? The simple answer is to ignore the feelings, and to go anyway — you don’t need to feel like it to do it. I tell my clients to put on their workout clothes, get their runners on, and head out the door. If after 10 minutes of walking it’s unbearable, then stop. For most of them, once they transition into starting, they are able to keep going. And no one complains about how much better they
One more point, before you change your levels of physical activity, it’s important to make sure that your body is healthy enough to start. Complete the online Physical Activity Readiness Questionnaire at www.eparmedx. com to see if you’re ready (click on “take the PAR-Q Survey Now” button).
We are actively seeking a motivated owner to offer our services in Abbotsford.
If you are someone you know are struggling with a mental health issue, such as depression, help is not far away. A good place to start is www.heretohelp.bc.ca — a comprehensive website with access numbers to services that can help.
Susan is Registered Clinical Counsellor, specializing in supporting children and families in Abbotsford, BC
Meditate
Tuesdays in Abbotsford 7:00 - 8:30 pm • Just drop by • $10 Dorjechang Kadampa Buddhist Centre 106 - 31581 South Fraser Way
Everyone Welcome! 604.853.3738
info@dorjechang.ca • www.dorjechang.ca Registered Charity #802509349RR0001
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS 7 ADVERTORIAL
Get the most out of life with dentures You’ve just been told you need dentures and, like most people in your position, you’re unsure and probably nervous about what to expect. Change is never easy, especially when it involves something as personal as your mouth. If you’re like most people 40 and older, you place a lot of importance on your smile because you believe it is the first thing that people notice about you. Your fears are not uncommon and many of the patients we see who need dentures express the same concerns. Many people older than 40 are missing multiple teeth and have a full or partial denture, which means someone you know may be going through the same transition as you and may not even be aware of it. That’s because dentures aren’t as noticeable as you may think. Dentures can be made to closely resemble the look of your natural teeth so there is little change in appearance. By replacing missing teeth dentures can help you speak better, improve the chewing of most foods, and restore a natural-looking smile. After a period of adjustment, proper fitting dentures will be comfortable and they will boost your self-esteem. When you first start wearing dentures, you may find pronouncing certain words may require practice, but reading out loud and repeating troublesome words helps. This practice will train the tongue and lips to relax and these difficulties will correct themselves in a short time. Your new dentures may feel awkward for 6-8 weeks until you get used to them. The dentures may also feel loose while the muscles of your cheek and tongue learn to keep them in place. This feeling will fade as your mouth becomes accustomed to your new dentures. However, during this time, you may want to consider using a small amount of denture adhesive to help keep your dentures in place. After 10 to 12 months your healing should be complete and your dentures will need relining for a better fit. Hundreds of thousands of people wear dentures with ease and, in time, you too will feel comfortable, secure and successful in wearing your dentures.
FREQUENTLY ASKED QUESTIONS
How do I take care of my dentures?
Why is there such a wide range in the cost of a denture?
Your dentures are an investment and require care and attention. Just like natural teeth, dentures always need to be cleaned morning and night in order to remove food particles and plaque. This is best done with a mild denture cleanser. Your denturist will help maintain your denture(s) and oral tissues so they stay at their optimum performance. The fit and function of your dentures and oral tissues are an integral part of your well-being. An annual examination by your denturist will ensure peace of mind.
Cost=Quality. A quality, well-fitting, and natural looking denture takes time to make and costs more.
How long will my dentures last? There is not a removable prosthesis made for the mouth that is permanent. The mouth is constantly changing so on average, a partial or a denture may be expected to last about 5 years.
Why are my dentures becoming loose? If your dentures are over 5 years old and if they have not been relined every 2 years you probably will have some problems with the fit of your dentures. Your gum tissue and jaw bone shrink with time. This causes the denture to become loose resulting in a poor fit. Poor fitting dentures can lead to bite problems, speech impediments and tissue irritations. Leaving this condition unchecked can lead to complicated situations in the future. A visit to your denturist for an oral health examination will determine the cause of your ill-fitting dentures.
Should I take my dentures out at night? If you choose to keep your dentures in overnight, always clean them thoroughly before you go to bed - just as you would your natural teeth, but use a denture cleanser rather than toothpaste, as toothpaste can scratch dentures. Leaving your dentures out at night gives your mouth and gums an opportunity to recover from the effort of supporting your dentures during the day. When dentures are left out of the mouth, they should be placed in a container filled with water to prevent drying and possible dimensional changes of the denture base material. It is also important to maintain good oral hygiene by cleaning gums, cheeks and tongue with a soft toothbrush where bacteria also resides.
How long will the implants for my (dentures over implants) last? Reports show many implants lasting 20 years or a life time with proper care and regular yearly check-ups at your dental professional. These are the factors which could reduce the life expectancy of your implants:
• your general health • oral hygiene • smoking • grinding your teeth Some parts of the implants may need replacing with time because of wear or deterioration. The dentures themselves should be replaced every 5 years and relined every 2 years. Denturists are denture specialists; they specialize in the manufacturing of denture prosthetics. Denturists have a professional designation of Registered Denturist (RD). You do not need a referral from another health professional to consult with a Denturist. A Denturist can refer you to other health care professionals. Denturists are proficient and time effective in the delivery of denture treatments. Most Denturists fabricate your prosthetics on premises, ensuring quality control and care. Denturist Association of British Columbia
Need Dentures? At our family run denture clinic, each client is like family. We go that extra mile to create a precise, comfortable and naturally perfect smile.
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8 THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS
DISCOVERY TR
ABBOTSFORD EXHIBITION PARK
ROTARY STADIUM
MATSQUI RECREATION CENTRE
HWY EXIT 83
# 1 FIREHALL POLICE
PROV. COURTS
CLEARBROOK LIBRARY
THE REACH CITY HALL
CENTENNIAL POOL
HI
GH
WA Y#
BUS DEPOT
1
HWY EXIT 87
ABBOTSFORD REGIONAL HOSPITAL & CANCER CENTRE HWY EXIT 90
ABBOTSFORD AIRPORT
LEGEND Discovery Trail Trail Cemetery Parks
1 ABBOTSFORD EXHIBITION PARK
ABBOTSFORD CENTRE
9 CENTURY PARK 10 CIVIC PLAZA 11 CLAYBURN PARK
17 DELAIR PARK 18 DOWNES BOWL PARK
25 HAZELWOOD CEMETERY
2 BABICH PARK 3 BASSANI PARK
26 HOMESTEAD PARK
33 LOWER FISHTRAP CREEK PARK 34 LOWER SUMAS MOUNTAIN PARK
19 EAGLE MOUNTAIN PARK
27 HOON PARK
35 MARTENS PARK
4 BATEMAN PARK
12 CLAYBURN CREEK PARK
20 ELLWOOD PARK
36 MATHERS PARK
5 BERRY PARK
13 CLEARBROOK PARK
6 CALLAGHAN PARK 7 CASSIAR PARK
14 CLEARBROOK TRAIL PARK 15 CROSSLEY PARK
21 FISHTRAP CREEK PARK 22 GARDNER PARK
28 HORN CREEK PARK 29 INSPIRATION PARK
8 CEDAR SPRINGS TRAIL
16 DAVE KANDAL PARK
30 INTL. FRIENDSHIP GARDEN
37 McKEE PARK 38 McKEE CREEK PARK
23 GOBIND PARK
31 JUBILEE PARK
39 McKINLEY PARK
24 GRANTPARK
32 KALGIDHAR PARK
40 McMILLAN PARK
Dis
FOR MORE INFO. VISIT: HEALTHYABBOTSFORD.CA 9
RAIL MAP
CIRCLE FARM TOUR
The tours are self-guided, meaning that you travel in your own car, at your own pace, when it suits you. From apples on the trees to busy buzzing bees, the Abbotsford tour offers a farm fresh, honey sweet experience! >>
Visit www.circlefarmtour.com
THE FRASER VALLEY This website has been developed by the communities of Langley, Abbotsford and Chilliwack to bring the very best of Tourism in the Fraser Valley to your fingertips. Check out the amazing things the Valley has to offer!
>>
FRASER VALLEY TROUT HATCHERY
The Fraser Valley Trout Hatchery Visitor Centre provides a fun and educational experience for all ages! This indoor/outdoor facility offers self-guided experiences for drop-in visitors including live fish aquariums and interactive displays.
>>
MATSQUI TRAIL REGIONAL PARK
The park is located on the south shore of the Fraser River across from the town of Mission, and boasts a level dike trail that runs for over 6 miles (10 km) beside the Fraser River. The trail offers good views of the Fraser and the quiet farms that border it, as well as the snowcapped Golden Ears Mountains.
>>
Star gazing can be hard to do in the city with all of the lights that seem to shine all through the night. Luckily, there is the MacDonald Park Dark Sky Preserve. This park is kept free of artificial light so that you can truly enjoy the night sky. >>
Visit www.fvas.net
BAKERVIEW ECODAIRY DEMONSTRATION FARM This farm has it all! An interactive Learning Centre and theatre, an animal exhibit where you can get up close and personal with goats, a miniature pony or the other farm animals, tours and more. You can also meet the Vitala cows and see their robotic milker at work.
>>
Visit www.ecodairy.ca
ABBOTSFORD BMX Abbotsford is fast becoming a national leader on the BMX scene. The Abbotsford BMX club hosts a permanent outdoor track at Ag-Rec Exhibition Park and operates one of Canada’s premier indoor facilities annually from November to February.
HWY EXIT 95
HWY EXIT 92
Visit www.metrovancouver.org
McDONALD PARK DARK SKY PRESERVE
ABBOTSFORD RECREATION CENTRE
Call 604-504-4716 for more information.
Visit www.thefraservalley.com
HIGHWAY #1
>>
Visit www.abbotsfordbmx.ca
DISCOVERY TRAIL Discovery Trail is a paved 30+ kilometre, three metre wide, all-season corridor spanning through Abbotsford, connecting the east and west end of the community. It is surrounded by towering trees, scenic ponds and lush meadows and is a great place to walk, run or cycle. >>
Visit www.abbotsford.ca
SUMAS MOUNTAIN INTER-REGIONAL PARK Sumas Mountain Inter Regional Park encompasses 1,445 hectares of forested mountain that contains many different plant, animal, and bird species and provides many recreational opportunities in its east section.
41 MILL LAKE PARK
49 PALFY PARK
57 STONEY CREEK PARK
42 MRC PARK 43 MOUNTAIN VILLAGE PARK
50 PONDEROSA PARK 51 RAVINE PARK 52 RIDGEVIEW PARK 53 SADDLE PARK
58 STRAITON PARK 59 TOWNLINE HILL PARK
44 MSA ARENA PARK 45 MUSSELWHITE CEMETERY 46 OAKRIDGE PARK 47 OLD RIVERSIDE PARK 48 ORIOLE PARK
54 SANDY HILL TRAIL 55 SOUTHERN PARK
60 UPPER MACLURE PARK 61 WEBSTER PARK 62 WILLBAND CREEK PARK 63 WINFIELD PARK
56 SPUD MURPHY PARK
64 YALE COURT PARK
>>
Visit www.metrovancouver.org
6FDOH
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3ORW 'DWH
scover the long way home . . . BIKE SHOP Stop by & check us out! 1707 SALTON ROAD, ABBOTSFORD 604.859.2453 / lifecyclesbikes.com
10 THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFO. VISIT: HEALTHYABBOTSFORD.CA
Outdoor fitness area at Mill Lake Park, near the playground on Ware Street
Low-cost and no-cost activities Being active is important for our physical and mental health. Did you know that there are a number of low-cost and no-cost ways to be active in Abbotsford? There is something for everyone!
Abbotsford Youth Commission
Discovery Trail
Both centres offer $2 Toonie Drop-ins for various programs such as adult swims, family swims, skating, preschool activities, senior activities, drop-in sports and weightroom workouts.
The Abbotsford Youth Commission provides programs and services for youth in Abbotsford. They have a drop-in youth centre at ARC open year round and another at MRC open from September-June. Some of the programs that they offer throughout the year are: Free drop-in basketball, free drop-in hockey, free dinner nights, FoodSafe, Red Cross babysitting, and programs designed specifically for both teenage girls and boys.
Discovery Trail is a paved corridor spanning through the community, connecting the East and West sides of Abbotsford. This extensive trail system is perfect for all season activity including walking, running, rollerblading and cycling. The trail system winds through natural habitat and includes areas with forest, ponds, creeks and lush meadows. Visit the website below to also see what other parks and trails are available in Abbotsford.
abbotsford.ca/prc
abbyyouth.com
abbotsford.ca/leisure/parks/trails.htm
Outdoor Fitness System. HealthBeat uses the latest exercise methodologies to provide workouts for teens and adults of all ages and fitness levels.
Abbotsford Recreation Centre and Matsqui Recreation Centre
Outdoor Fitness Area Did you know that the City of Abbotsford has a Seniors outdoor fitness area? It’s located at Mill Lake Park, near the playground on Ware Street. The best part? It’s great for all ages! The outdoor fitness equipment brings the best of the gym to the great outdoors with the HealthBeat®
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FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS 11
3 strategies to LIVE every day with resilience Signý Wilson BCom, MIR, PCC There’s this light on my car’s dashboard that comes on every once in a while. Once I figured out what on earth that light meant I realized my car was telling me it needed some TLC. It needed an oil change. Wouldn’t it be great if people came with little lights that lit up anytime we needed maintenance?! Little light bulbs to alert us of the mundane and the serious: “Hey, you need sleep!”; “Hey, you need to eat!”; “Hey, go hang out with your friends. You really need it!” Because we don’t have little dashboard lights, we need to proactively ensure that our resiliency tanks don’t get too low. It’s all about being proactive in order to create a life where we’ve got that ability to bounce back. We know setbacks are going to happen, so we’ve got to be ready for them and when they do happen, remember not to beat yourself up over them!) These three strategies are ways for you to ensure that you’re able to LIVE every day with resilience:
Just in time for the holidays
Notice when you’re being hijacked One of the key things to recuperating with resilience is recognizing when you’re ‘off’. Notice what patterns take you off track. For example, I lose all hope of being resilient when I’m in a noisy environment. For other people, physical places (like busy train stations) might consistently hijack them. Or maybe thinking about a certain difficult topic (like a major fear) may hijack them. The important step is to notice it happening in the moment and over time, notice the themes that come up. That is the only way you can move toward being able to do something about it.
Have trusted buddies You’re going to need people to bounce issues/concerns/upsets off to see if it’s something to move through or go deeper on. The buddies are there to assist you in sorting out what’s important, what’s not important and which path to take. Simply knowing that you’ve got somebody to talk to and that you’re not going it alone makes it easier to manage the tough stuff when you are in the heat of the moment.
Have a mantra to let it go Part of resiliency is to not beat yourself up about that thing or its associated emotions. So you need to catch your self-loathing and self-criticism earlier and, in that moment of catching yourself, recover. The best way to do this: have a mantra. Keep it to a simple slogan to repeat, something that is going to remind you that you
are bigger than these circumstances and you’re worthy of self-love. Resiliency is such a huge part of how we LIVE our every day lives, but so little is said about it! Following these three strategies will go a long way in your ability to bounce back. Signý is a fiery, electrifying, and enthusiastic change-maker, entrepreneur, coach and speaker based out of Vancouver. Find out more at www.signywilson.com.
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12 THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS
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Eating 9 to 5 Did you know? Almost 40% of Canadians skip breakfast, increasing their risk for morning brain drain.
4. Mix-up some muesli with toasted oats, dates, coconut and almonds to enjoy with fruit and yogurt.
Rushed mornings can leave little time for breakfast. If you skip the morning meal, your body and brain will lack fuel. That means you might be less alert and unable to concentrate at work. You’re also missing out on some big benefits. Eating a healthy breakfast is linked to:
5. Make hard-boiled eggs for breakfast on the run. Refrigerate for up to one week.
• Healthy weights and reduced weight gain over time. • Improved appetite control so you can avoid the morning munchies. • Better intake of key nutrients including calcium, vitamin D, potassium and fibre.
Drive by the drive-thru! Make breakfast ahead so you can skip a coffee and pastry pit stop. Prepping breakfast ahead helps you avoid morning drive-thru stops. Dietitians dish up five top tips for weekend prep: 1. Make barley, quinoa or oat porridge and refrigerate in portions. Reheat with mixins, like fruit and seeds, in the morning. 2. Bake and freeze muffins, pancakes and mini frittatas. 3. Stock up on ready-to-eat items such as fruit and yogurt, and pack individual portions of trail mix to grab ‘n’ go.
Cookspiration.com has a make-ahead breakfast parfait recipe.
The secret to starting your workday off right? Get started the night before. Beat morning mayhem and eat well all day long with these helpful tips for prepping meals and snacks the night before: • Put dinner leftovers into containers and refrigerate for tomorrow’s lunch. • Portion and pack lunch box snacks, such as fruit, vegetables with hummus, or roasted soy nuts. • Fill up and refrigerate your reusable water bottle for sipping at work. • Prep breakfast: wash and chop fruit, get out the breakfast dishes and set up the coffee maker.
Too much caffeine can make you lose sleep, cause jitters, stomach upset and increased heart rate in some people. Health Canada recommends that adults have no more than 400 mg of caffeine a day. A big mug, refilled a few times, could put you well over that amount. Here are estimates of how much caffeine is in popular drinks: • One cup (250 ml) of home-brewed coffee: 80-180 mg
• Get ready for tomorrow night’s dinner. Cut veggies, cook grains and marinate meat.
• One cup (250 ml) of home-brewed tea: 25-45 mg
Drink. Refill. Repeat.
• A large (710 ml) coffee shop latte: 70-150 mg
Is this your coffee habit? Just three big mugs of coffee a day could deliver a caffeine surplus.
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• One can (355 ml) of cola: 30 mg This information is from the Dietitians of Canada (www.dietitians.ca).
Resources Healthy Families BC www.healthyfamiliesbc.ca This site includes videos and articles on healthy eating, healthy communities and healthy lifestyles. Dietitians of Canada www.dietitians.ca Access a program called EaTracker which allows you to track your food and activity choices and analyze your favorite recipes. Healthy Abbotsford www.healthyabbotsford.ca Healthy Abbotsford is a city-wide initiative aimed to engage the residents of the community in promoting, fostering and engaging in healthy lifestyle choices. Cookspiration www.cookspiration.com Be inspired to cook any time, day or night with Cookspiration, created by Dietitians of Canada. Recipe ideas are served up to suit your mood and schedule. Weelicious www.weelicious.com Free access to quick, easy, nutritious recipes that are made using fresh, but minimal ingredients. The recipes appeal to a range of ages – from infants starting on solid foods to school-age kids and even adults – and are meant for parents to use as an inspirational feeding guide for their own families.
PRK-LASIK-ICL (implantable contact lenses) Not a candidate for PRK or LASIK? Implantable Contact Lenses (ICL) could be your option.
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Bladed refractive*/cataract surgery starting at $890 per eye.** Both eyes done the same day.
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Ask about laser assisted refractive*/cataract surgery for the safest and best outcomes. *Refractive surgery is a non MSP insured service **Prices are subject to change without prior notice. Other conditions may apply. Financing available.
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604.504.3937 Toll Free 1.888.977.3937 102-2545 McCallum Road • valleylasereyecentre.com
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THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS 13
FAMILIES WANTED! Join a healthy living program for the entire family! MEND is a fun, FREE healthy lifestyle program that empowers children and their families to become fitter and healthier through group sessions that promote healthy eating and physical activity.
• FREE program for families with children 7-13 ye earss • Two sessions a week for 10 weeks mind, exercise, nutrition... do it!
MEND runs
January, April and September For more information contact Brenda at 604.859.3134, ext 5297 or email mend@abbotsford.ca. Visit www.bchealthykids.ca to learn more!
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14 THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS
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Are you looking for work? But facing challenges posed by living with epilepsy?
EPILEPSY & FINDING EMPLOYMENT Wednesday, Oct. 28 #112-32868 Ventura Ave. 7:00-8:00 p.m.
Medicating with medicine balls icine balls, you brace your core (imagine that someone is about to tickle you – feel your core muscles tense up), to protect your back.
By Brian Justin, MKin, CSCS, CEP, CES, PES Exercise is medicine. However, the medicinal benefit of any physical activity is dependent upon what activity you do and how much of it you do. One exciting tool to increase physical activity is the medicine ball.
What kind of medicine ball to use? Yes, there is more than one…
Garrison Duke from AbbotsfordWorks (the local office for WorkBC) will deliver a presentation on seeking employment and services available for people who need support in entering or re-entering the job market. Bring your questions as there will be time for discussion afterwards.
LECTURE IS FREE Please call 604-853-7399 or email: info@esebc.ca to pre-register
Medicine balls come in wide varieties. There are bouncing medicine balls (also known as live balls), non-bouncing medicine balls (also known as dead balls), balls on a rope, with handles, and with bar attachments. If you are a beginner I would suggest buying the bouncing medicine balls as they allow you the most variety of training options and can be used with or without a partner.
Use a variety of medicinal options! The medicine ball allows you to create a variety of routines and exercises! You can: •
String together 3-5 exercises (10 reps each or 30 sec.) and perform them back to back with little rest in a circuit. Once the exercises have been completed you can rest. This provides both a strengthening and a cardiovascular stimulus. The creation of circuit variety is endless!
•
Make combination exercises which are two or three exercise that combines to form one. An example would be the squat-curl-press. This involves squatting down to pick up the ball from the floor (keep your hips back and your chest up), followed by arm curling it to the chest, and then pressing it overhead. I call this the parent press as this is what happens when you are picking up your cute little ones and playing with them!
•
Train your core by doing figure 8s. Hold the ball out in front (arms straight) and make figure 8s in the air.
Train your fundamental movement patterns. Medicine balls allow you the freedom to train a variety of movement patterns. The fundamental movement patterns are:
ITED E IS nLIisM SPA-reCgis mandatory! tratio
• Squats
so pre
• Lunges
• Hinges (i.e. deadlifts)
• Pushes (i.e. push –up)
• Pulls (i.e. row)
• Rotation
• Single leg balance
• Gait (i.e. walking, running, marching etc.)
Training these patterns provide you the movement literacy to take advantage of any physical activity opportunity that comes your way. Make sure that when you’re using the med-
www.esebc.ca
Combination: Move 1
Combination: Move 2
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For more ideas you can access FREE exercise videos and resources at http://www.acefitness.org/acefit/fitness-programs/
Combination: Move 3
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NOTE: before you change your levels of physical activity, it’s important to make sure that your body is healthy enough to start. Complete the online Physical Activity Readiness Questionnaire at www.eparmedx.com to see if you’re ready (click on “take the PAR-Q Survey Now” button).
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THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS 15
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Live 5210 Everything you need to play outside... for FREE!
Live 5210 Playboxes are available at: • Grant Park (31850 Madiera Place) • Pepin Brook Park (2244 Reisling Drive) • Berry Park (33928 Fern Street)
Sign up at www.healthyabbotsford.ca to get the FREE code to unlock the boxes.
•
Playboxes are filled with all sorts of play/sports equipment and game ideas. We want to support families in Living 5-2-1-0 by helping kids to have fun while being active. The boxes have been generously supplied by the SCOPE initiative through BC Children’s Hospital in partnership with Healthy Abbotsford and its partners.
16 THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS
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