perfectbalance! WINTER 2016
A C O M P L E T E G U I D E T O YO U R H E A LT H & W E L L B E I N G
Rejuvenate
STARTING AT THE CORE
Revitalize
THE PATH TO A NEW YOU
Reward
WHAT YOU DESERVE
Tips you need to know
DEEP IMMUNE
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Deluxe Annual Active Pass! Enjoy all the benefits What better way to beat the winter blues than by springing into action at Panorama Recreation Centre with the Deluxe Active Pass! The Deluxe Active Pass now features more benefits than ever before, including free Annual Youth Active Pass for all dependant youth (18 years and under, living at the same address as their guardians) and a 20% discount on registered programs (Active Pass must be valid on course start date). Additional Deluxe Active Pass benefits include admission to the weight room, pool, arena and any other drop-in programming at Panorama Recreation Centre’s location in North Saanich and the Greenglade location in Sidney. As well, Deluxe Active Pass holders get one TRX/HIIT course registration (13-years-old and up), one month free August pass for a friend with unlimited access to dropin programs, 25 locker tokens, an Elder College membership for the pass holder and their spouse (50-years-old and up), five (non-prime) squash court bookings (19-years-old and up), one skate sharpening
by HP Blades, one 20% non-prime ice rental discount, and a Panorama Recreation lanyard.
As the Saanich Peninsula’s hub for recreation, Panorama offers a huge variety of both recreational and general interest programs. Facilities include the six-lane, 25 metre swimming pool, a multi-use leisure pool (featuring a zero-depth entry, a lazy river, a tots’ area, two additional lanes, spray toys and benches with hot tub jets), a sauna and
steam room, a swirl pool, and Southern Vancouver Island’s biggest accessible waterslide. Also under the same roof are two ice surfaces, a weight room with cardio and strength equipment, an aerobics/fitness studio, indoor and outdoor tennis courts, and racquetball and squash courts. Community recreation programs focusing on arts, music, dance, computers, cooking, language, sports and more are also offered through Panorama at other locations on the Peninsula (the North Saanich Neighbourhood of Learning and the Central Saanich Cultural Centre.) Deluxe Active Passes can be purchased at both Panorama Recreation Centre and Greenglade Community Centre, or online. Monthly payment plans are also available. With all the programs, added benefits and access the Deluxe Active Pass offers, it’s a no-brainer to get up and moving this spring! See panoramarecreation.ca for more information.
For more information on programming, registration, facility hours and locations, contact Panorama Recreation Centre at 250-656-7271 or visit panoramarecreation.ca where you can find the 2016 Winter/Spring program guide.
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Making time for your family a must
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etween busy work schedules and endless extracurricular activities, fitting in quality mealtimes can be challenging for many families. Cooking together is the perfect way to slow the pace. In addition to creating a bonding experience, family cooking also provides the benefit of developing essential life skills for your children. For the Goodman family, life is as busy as ever with Scott (father) and Penny (mother) both having full-time jobs, Jake (son) being an influential actor and Tess (daughter) being a competitive gymnast. Regardless of how hectic life can be, the Goodmans have created a mealtime routine that accommodates the entire family. “When we first started preparing family meals together, our goal was simply to help our children learn how to cook. It has evolved into so much more than that because it gives us the invaluable chance to enjoy each other’s company and connect as a family,” says Scott Goodman. The biggest things that discourage parents from cooking with their children are time constraints. A survey of parents found that 77 per cent believed that they did not have enough time to share their cooking skills with their children. But research has shown that it doesn’t have to be time consuming. These three tips from the Registered Dietitians at Dairy Farmers of Canada will help you start the year off right and get
your kids cooking with you in the kitchen:
or a step from their favourite meal.
1. Let them know they’re welcome. The next time you’re preparing a meal, ask your children to help. Don’t fret over mistakes or messes – consider it a learning experience for kids to experiment and understand food.
3. Build their confidence. Kids need to know that you trust them in the kitchen. Once they’ve mastered simpler tasks, give them more complex jobs so they stay motivated to continue cooking.
2. Start out simply. It’s important to build your children’s confidence. Make cooking fun by getting them to try an activity that interests them
More information on cooking with kids, as well as easy nutritious recipes visit FamilyKitchen.ca.
each day along with your usual cooked favourites. 2. Make each mouthful matter. Focus on nutrient-dense superfoods so that each mouthful matters. Favorites are: chia seeds, blueberries, Brussels sprouts,
cranberries and eggs. 3. Incorporate a daily multivitamin. 4. A handful a day. Nuts, seeds and beans contain many of the nutrients hard to obtain from fruits and vegetables.
Quick tips on creating an optimal diet Feeling overwhelmed with nutrition tips and advice? Learn how to eat better with tips from Theresa Albert, nutritional consultant and author of Ace Your Health. These are her top tips for an optimal diet. 1. Go raw. Incorporate raw vegetables
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— News Canada
— News Canada
Breaking gender barriers to sport
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here has been endless conversation around the unprecedented pressure youth feel to excel in sports. Instead of developing athletes at a healthy pace, the focus is now primarily on short-term success and winning. This paradigm shift and the pressure associated with it has taken the fun out of the game and leads youth to think that they are “not good enough” to continue. This feeling of inadequacy ultimately leads to decreased self-esteem and is especially detrimental to young girls. The Canadian Association for the Advancement of Women and Sport and Physical Activity has found that girls become less active as they transition from childhood to adolescence. In their teenage years, 70 per cent of girls are not active enough. The drop-off rates for
teenage girls in sports compared to boys is an alarming six to one ratio. Canada’s dairy farmers are taking on this pressing social issue with a multi-year women-in-sport initiative called Fuelling Women Champions (FWC). The initiative’s
goal is to see that no hurdle exists that may hinder passion for the game and is dedicated to advancing women in sport. Canada’s dairy farmers have partnered with Canadian bobsleigh champion, Kaillie Humphries among other notable organizations and female athletes. Humphries broke gender boundaries by being the first female athlete to compete in the four-man bobsleigh event. “Female athletes should never feel that they’re not adequate. I hope that the work I am doing with this program will serve to be a guiding light for women, encouraging the pursuit of sport and motivating them to continue breaking down barriers that still exist,” says Humphries. Find out more at womenchampions.ca.
— News Canada
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Best and worst foods for heart health
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o one wants to hear from their doctors that they have joined the millions of people across the globe to be diagnosed with heart disease. The Heart Foundation reports that heart disease is one of the leading causes of death in Canada, claiming more than 33,000 lives per year. Many factors contribute to the development of heart disease, including smoking, lack of exercise and stress. Diet and whether a person is overweight or obese also can have a direct link to heart health. Diet, particularly for those with diabetes and poorly controlled blood sugar levels, is a major concern. A variety of foods are considered helpful for maintaining a strong and healthy heart and cardiovascular
system, while others can contribute to conditions that may eventually lead to cardiovascular disease or cardiac arrest. Moderation enables a person to sample a little of everything, but not to make any one food a habit. The following are some foods to promote heart health and some foods you might want to avoid.
Good • Tree nuts: Tree nuts contain unsaturated fats that can help lower LDL cholesterol (the bad stuff) and improve HDL (the good stuff). Nuts also are a filling source of protein and other healthy nutrients. • Whole grains: Whole grains contain complex carbohydrates for energy, as well as protein and fiber. Fiber can help scrub cholesterol from the blood, lowering bad cholesterol levels. • Fatty fish: Many cold-water, fatty fish, such as halibut, herring and salmon, contain omega-3 fatty acids, which are heart-
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perfectbalance! ∙ JANUARY 29, 2016
healthy. Omega-3s also can be found in walnuts, flaxseed and some soy products. • Beans: Beans and other legumes are an excellent source of protein and can be a stand-in for meats that are high in saturated fat. Beans also contain cholesterol-lowering soluble fiber and folate, which can reduce blood homocystein levels. The Bean Institute reports that consuming beans may reduce cholesterol levels by roughly six to 10 percent. • Yogurt: Researchers in Japan found yogurt may protect against gum disease. Left untreated, gum disease may elevate a person’s risk for heart disease. Yogurt contains good bacteria that can counteract bad bacteria and boost immunity. • Raisins: Raisins contain antioxidants that may help reduce inflammation. Inflammation is often linked to heart disease and other debilitating conditions. Fresh produce also is a good source of antioxidants. Poor • Fried foods: Many fried foods have little nutritional value, as they tend to be high
in saturated and trans fats. French fries are particularly bad because they are carbohydrates fried and then doused in salt. • Sausage: Processed meats have frequently earned a bad reputation among cardiologists, but sausage can be a big offender, due in
To Pull or not to Pull?
A
s A DeNTisT, I often get asked, “Why shouldn’t I
just pull all my teeth and get dentures?”. The short answer is that people are usually better off and happier with their natural teeth, and there are more methods than ever to keep a tooth in your mouth. The long answer is a little more complicated and rests in the ability to
large part to its high saturated fat content. • Red meats: Enjoying a steak is probably not as bad as eating a deep-fried brownie, but it’s best to limit red meat consumption to about 10 percent or less of your diet. Red meats can have a considerable amount of cholesterol, saturated fat and calories. • Added sugars: Sugar can increase blood pressure and triglyceride levels. Sugar often hides out in foods that you would not associate with the sweetener. Plus, many people unwittingly consume too much sugar simply through sugar-sweetened beverages and ready-to-eat cereals. • Salty foods: Leave the salt shaker in the spice cabinet and opt for herbs for flavoring. High-sodium diets often are to blame for hypertension, a major risk factor for heart disease. • Dairy: Artery-clogging saturated fat also can be found in dairy products, particularly the full-fat versions. Butter, sour cream and milk can be problematic when people overindulge. Opt for low-fat dairy when possible.
— Metro Creative Community
Unfortunately, dentures are the least stable and least mimic natural teeth. So transitioning from a number of teeth to none can be a very difficult and draining process. Chewing ability is significantly reduced, and often, the food you love is not an option to eat anymore. The good news is dentures can be coupled with implants to create a much better, stronger option than traditional dentures. Not only do the implants stabilize the dentures, but dramatically increase your ability to chew and eat good foods! If you know someone who has had this done, chances are they told you how great this option is.
The good news is dentures can be coupled with implants to create a much better, stronger option than traditional dentures. – Dr. Trevor C. Neal D.M.D., Landmark Dental Centre
distinguish which direction will provide you with the highest quality of life. Ideally, we would all be able to keep all of our teeth in a healthy state, but sometimes pulling a tooth or two becomes necessary. As we lose teeth, we tend to eat softer, fattier, more sugary foods that are unhealthy for us. Luckily, there are options in replacing these lost teeth that help us maintain the appropriate chewing ability to keep eating the healthy foods we like and need. While nothing available is as good as nature, the more stable and closely the replacements mimic natural teeth, the better they are for your chewing ability and health in the long term.
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So if you are ever confronted with the idea or possibility of transitioning from natural teeth to replacement teeth, talk to your dentist about what might be best for you. Together, you can go over your options and determine what will be best for you to maintain the highest possible quality of life.
Dr. Donald J. Neal DMD • Dr. Trevor C. Neal DMD
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How to find time in your life for exercise
D
iet and exercise are essential components of a healthy lifestyle. While even the busiest men and women can find ways to eat healthy, finding time to exercise can be more difficult. Regular exercise helps people control their weight while promoting bone, muscle and joint health. While the benefits of regular exercise are substantial, finding the time for daily exercise is not always so easy. The following are a handful of strategies men and women can employ as they attempt to make more time in their days to exercise. • Re-examine your free time. Few adults, and especially those juggling families and careers, have an abundance of free time. But reexamining the ways you are spending your free time may help you uncover some moments for daily exercise. Try waking up 20 to 30 minutes earlier each day, using that time to hit the treadmill or jog around the neighborhood. You likely won’t be affected
by waking up earlier, and you won’t need to alter your existing schedule for the rest of the day, either. If mornings aren’t your thing, make better use of your lunch hour, going for
a jog or visiting local exercise facilities if that option is available to you. • Reduce your sedentary time. A 2015 study from Australian researchers found that people who regularly break up their sedentary time, including the hours they sit behind their desk at the office, with movement had healthier waist circumferences, body mass indexes and triglycerides than those who did not. • Get creative. When possible, take the stairs instead of an elevator and park further away from your office door so you get a small cardiovascular workout on your way into and out of the office. Rather than retiring to the couch after dinner, walk or bike around your neighborhood. While there is no way to create more time in the day, men and women can employ several strategies to make more time for daily exercise.
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— Metro Creative Community
Ready for retirement? How to decide when it’s time
G
one are the days when it was mandatory that Canadian workers retire at 65. Now, people can call it quits at any age as long as they have the resources to make retirement work. When to leave the workforce, though, is not an easy question to answer. Deciding when to retire could be the most important career decision of a person’s life. It’s also often the most emotional one, says Kate Dack, a Victoriabased clinical counsellor and founder of Retirement Coaching Canada, a firm that helps clients prepare mentally and emotionally for retirement. “Choosing a retirement date takes some serious introspection. However, if you’re
not ready to face a world of no work, don’t give it up,” says Dack. “When some people get to 60 or 65, they’re still feeling energetic and productive so retiring may not seem like such a great idea.” Getting yourself ready involves a lot of mental work. The first step is to recognize retirement as a real possibility and then to start planning a new reality with less, or no, employment. Think hard about what retirement will look like. Having a clear picture will help you prepare for it. For those vacillating between retiring now or staying at work, ask yourself a few questions: Do you still enjoy your work? Are you great at it? What will you gain by retiring today? What will you lose? Will
your partner and family members support your decision to retire? This may help clarify your position toward retirement, as well as your motivations and possible fears. — News Canada
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Dementia doesn’t need to define a life
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urrently 47.5 million people worldwide are living with dementia. This number is more than the total population of Canada. By 2031 it is estimated that 1.4 million Canadians will be living with this disease. Although a diagnosis of dementia can come as a shock not only for the person, but for the family as well, there are resources to support living a happy and healthy day-today life. Boz Carter is a doting grandfather, a greeter at his church and a huge Boston Bruins fan. He is also someone living with Alzheimer’s disease. “Dementia doesn’t define us,” says his wife Cathy Hurd Carter, 53. “That’s been our mantra from the beginning.” The Winnipeg couple adopted the mantra shortly after Carter’s 2012 diagnosis. Almost immediately, they enrolled themselves in an eightweek course with their local Alzheimer Society to learn how to plan for their future with
the disease. Hurd Carter says it helped them understand they didn’t have to look backward to hang on to what they have. “We can move forward with this disease and still live life,”
she comments. While it took some educating on her part, church officials were happy to have her husband volunteer as a greeter.
That was especially important to Carter, 60, who was fired from his job as a stock clerk when he became ill. The experience left him feeling “broken and useless,” says Hurd Carter. While they refuse to let the disease define them, they also know they have to make changes in their lives. Carter has good and bad days and they adjust their plans accordingly. Hurd Carter, who is on leave from her job as a family crisis worker, wants to keep her husband at home with her as long as possible. That way, she can greet him each morning in their accustomed way - staring into his face and telling him “Good morning. I love you.” “I know it’s not this way for everyone, but he reflects back whatever he gets from the world,” she adds. Life doesn’t end when Alzheimer’s begins. Be there for those who are #StillHere. More information is available at www.alzheimer.ca/stillhere.
Caregiving tips: Caring for an aging population
Accepting care can be difficult for everyone – even when it’s needed. While a younger generation see care and assistance as temporary and nonthreatening, seniors that are already experiencing life changes often see care as a long-term crutch with a negative impact on their lifestyle. Many seniors consider themselves part of The Silent Generation — they worked
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hard, saved money and prided themselves on enduring tough times. Asking for help may not be a familiar part of their vocabulary and therefore accepting it is a challenge. Through the aging process, daily life for seniors and those that support them begins to shift, and it’s important to recognize the signs and ensure that a care plan is in place. One of the best ways
to do this is to address the changes and to give everyone an active voice in the conversation. Being able to inform the decisions and fully understand how care will be implemented empowers seniors, and establishes a positive start to receiving care and support. Continued on next page
Continued from page 10
To position assistance in a way that doesn’t feel overwhelming, caregivers should think about the following: 1. Accepting help may be easier for seniors if they can maintain independence while carrying out their daily activities. The HomeSafe with AutoAlert system by Philips Lifeline has an advanced fall-detection, waterproof help button and a connection to the
Lifeline 24 hour Response Centre. Technology that’s been designed specifically to support the aging process provides independence for the senior and peace of mind for caregivers. 2. Seniors prioritize their relationships with others, and meaningful engagement with their friends, family or individuals supporting their aging process. If assistance is delivered in a personal and
engaging way, it will feel less like care and more like the extension of a positive relationship. 3. It’s important that seniors fully understand the changes that are happening. How something is delivered or complex language can be overwhelming and intimidating, so caregivers need to keep things simple and always give the care-receiver the power to choose. — News Canada
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WHY PENINSULA FAMILY CHIROPRACTIC? A FAMILY CHIROPRACTOR DEVOTED TO YOUR WELL BEING Your Health is your Greatest Asset. Don’t just react to back pain, resolve it. Most people don’t think about their spinal health until something bad happens -- like a back or neck injury. But science tells us your spine is central to your health and well-being. It’s the highway for your nervous system, and when it’s blocked, you’ll feel pain. When it is
flowing freely, you’ll move better. You’ll sleep easier. You’ll feel more energized. At Peninsula Family Chiropractic in Saanichton, we focus on restoring and maintaining this flow, from head to foot. Our family practice offers
a variety of modern treatments and therapies, including chiropractic adjustments, spinal decompression, massage therapy, acupuncture, deep tissue laser treatments, cranial adjustments, and orthotics to get you back on the road to health and keep you there.
If you are looking for answers about chiropractic care for wellness and vitality for your family, just call us at 250-652-4347 or visit our website at peninsulachiro.ca.
BOOK YOUR APPOINTMENT TODAY
Dr. Mandeep Bains Bsc, DC Chiropractic
Ashley Augustine, RMT, RCRT Registered Massage Therapist
Rong-Chuan (Jane) Hsu, R.Ac, RTCMP Acupuncturist Practitioner of Chinese Medicine
Joanne Office Manager
There are 33 vertebrae in the human back. These bones protect your nervous system and spinal cord.
We’ll keep them healthy!
#4 - 7816 East Saanich Rd. • 250.652.4347 • peninsulachiro.ca