Special Features - Healthy Family Living Fall Edition 2016

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2 RED DEER EXPRESS

HEALTHY FAMILY LIVING

WEDNESDAY, OCTOBER 5, 2016

PRIMARY CARE

NETWORK continues to expand services in City

BY MARK WEBER RED DEER EXPRESS The Primary Care Network (PCN) continues to provide the community with a range of helpful services to promote well-being.

The PCN marked its 10th year in Red Deer this past winter, and it’s the eight largest PCN in Alberta providing services for nearly 128,000 patients.

Connected to the PCN are 87 family doctors, 46 staff and the network also works in tandem within 19 clinics - 17 in Red Deer, one in Blackfalds and one in Sylvan Lake.

A great option to check out are Health Cafés, which are discussions of current health topics for the public. Participants hear the basics on a variety of subjects from doctors and other health professionals.

There’s also a new program at the Red Deer PCN called ‘Prescription for Getting Active’, said Lorna Milkovich, executive director. Several PCNs have partnered with local recreation facilities to offer an actual ‘prescription’ for bolstered physical activity.

“If you could put exercise into a pill, it would be the most amazing pill that anyone could take,” she said. It has so many benefits - it reduces the incidences of high blood pressure, diabetes, heart disease, stroke, colon cancer and even helps cut the risk of developing Alzheimer disease.

It’s also very helpful in the fight against depression, she said.

Many local recreation facilities and gyms have partnered with the PCN to encourage folks to utilize their services in getting more active as well. According to the web site,

in addition to utilizing partner recreation facilities, “The Prescription To Get Active program encourages participants to engage in activity such as using community trails for walking, running and biking, public tennis courts, boating clubs, outdoor fitness parks, local ski hills, cross-country skiing trails, mall walking and at-home programs as (other) ways to get active.”

Ultimately, Milkovich said the program highlights the importance of exercise in general. “It’s like a tool a person could use within any of our programs.”

She added Canadian physical activity guidelines say adults should spend a minimum of 150 minutes per week being active.

“It’s the idea of people getting out and enjoying something, too. This is what we are really striving for with this Prescription to Get Active program is that people can do these things with friends, and that they can try some different things.

“Find something that you like that you didn’t even know you would like,” she said.

“For any of us, we’re not going to carry on with something if we don’t like it.”

Participating local facilities were eager to get onboard, she said.

“They said, ‘We want to partner with the Primary Care Network. We believe in what you are doing’,” she said. “It’s about creating a culture of active living.”

Another important program that’s provided through the PCN is the Living Well With Chronic Pain program. “About thirty-five per cent of our patients have some kind of chronic pain,” she said. “We also know that only a small amount of it can be dealt

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with through medication.

“But lifestyle treatments also work to controlling chronic pain,” she said. “It’s actually more about increasing function that’s the focus of the program. People are able to do more of the things they want to do without thinking about their pain.”

Program Manager of Nursing Carol Maskowitz said the local PCN has seen some amazing results through the program.

One doctor had reported a patient who had become quite isolated and wasn’t really doing anything due to pain.

“Although the pain certainly hasn’t gone away, he is now out and about and is participating in different activities,” she explained of the new eight-week program.

“His mindset has really changed around how to function and live with the pain.”

As mentioned, there are also a number of other popular groups to take part in via the local PCN. “All of our programs are both skill-based and action-based,” said Maskowitz. “It’s about people moving forward. We are never really heavy just on the information, it’s more helping people to learn skills that will empower them to live a better quality of life.”

These run the gamut from ‘Health Basics: Lifestyle Group’ - an action-based group for people who want to embrace healthy living through mindset, nutrition and activity.

Other programs include Preventing Falls, Improving Sleep and the Tobacco Free Program.

Managing Anxiety is also a very helpful group, as according to the web site anxiety is the most common mental health reason for patients seeing a family doctor.

Happiness Basics is a seven-week program based in positive psychology.

Milkovich also discussed the importance of what the PCN describes as a ‘medical home’ - when a person’s doctor is supported by health care members helping to, “Provide a continuum of comprehensive care based on best practices in medicine.”

A part of that is of course having one’s own family doctor, which in turn helps to ensure better care that is delivered in a more routine and consistent fashion.

“This also connects people with our group programs and it connects them to our community. It’s where you can go and receive care and be connected to care.” editor@reddeerexpress.com

Healthy snacks for a

HEALTHY MIND! Snacks that have high calorie content, packed with sugar or salt and fats, tend to put the brain to sleep. On the other hand, healthy snacks give the body all the nutritive elements it requires while promoting concentration and efficient work methods.

Therefore, with this in mind, why not replace that chocolate bar in your child’s lunch box with an apple accompanied by a piece of cheese?

For children to gain maximum benefit from their snacks, parents should ensure that they include food items belonging to one of the four food groups in Canada’s Food Guide. Because it’s recommended to include at least three of these groups in lunch boxes, why not incorporate the fourth group into the day’s menu in the form of a snack? Fresh fruits and vegetables, cheese and crackers, dry cereals,

nuts (be careful of allergies!) and salad are all healthy snacks that, when combined with a good lunch, will give children the necessary energy to work well all day long.

Try to be original when making snacks. A varied diet is a healthy diet.

Include your children in the planning and preparation of snacks. You’ll save lots of time if they are prepared in advance, such as the evening before, for example. By involving the children, you will ensure their interest in the chosen foods.

Don’t forget to ask about school policy regarding food allergies. Many schools have zero tolerance for certain foods considered to be too dangerous — like nuts for example — while others limit their consumption to specific areas and times.

WEDNESDAY, OCTOBER 5, 2016

BY KALISHA MENDONSA RED DEER EXPRESS Yoga provides many benefits outside the studio, including confidence, breathing awareness and being able to be present in the moment.

For kids, tweens and teens, these skills can be especially helpful while navigating the stresses of school, friends, sports and family. Breathing Room yoga instructors Kyrstin Krobutschek and Lisa Freeman teach classes specifically suited to the needs of these age groups, and said they love to see the many ways the young people adapt the ideas practiced in yoga into everyday situations.

Krobutschek works primarily with kids 10 and under to introduce them to concepts of yoga.

“The yoga for kids class we have is quite kid-guided.

We give them general ideas and let them get creative with it. For the adult classes, we guide through one pose after another and it’s instructor driven. In kids yoga, we try to adjust it to what the kiddos need,” she explained.

“For example, if they’re having trouble with hockey due to a lack of flexibility, we

can do poses that work on that. If the kids are anxious in school or have exams coming up, we can focus more on breathing and relaxing and being present in the moment.”

She said she works on ways to keep things fun and light for the children while allowing them to explore poses, breathing and other mindful activities.

“It’s a very fun program.

We do crafts and things to allow the kids different ways to express themselves. We also like to give them a general concept and explain what it is, and have the kids reflect in their journals. I keep journals for each of the kiddos in our pre-registered course and let them draw and express the meaning of the concept to them,” she said.

Krobutschek said the most rewarding part of having kids in yoga is seeing the growth the children develop within themselves.

“Watching the kids grow and find comfort and con-

HEALTHY FAMILY LIVING

Many ways

YOGA benefits the YOUNGER set

fidence in themselves is amazing. The kids are able to find a light within themselves and for them to even get out and try yoga is amazing to see. I try to give kids things they can

take home and they can practice before bed or when they wake up or before a test, and we get a lot of parental feedback from that,” she said.

“It’s so heartwarming to be

RED DEER EXPRESS 3 able to see. I love knowing that the kids take the concepts home and practice in their everyday life. The best is when a parent is getting upset and the kids will say, ‘Hey mom, just breathe’ or they go home and teach it to their younger siblings or their friends. It’s so inspiring to hear those stories about them sharing those concepts with others.”

Freeman’s programs focus on older children or tweens as well as the teen group.

The tween class still incorporates fun, kid-driven ideas that allow them to be creative in exploring concepts of yoga.

The teen program, however, is designed very similarly to an adultclass, in that it is driven by the instructor and Freeman has the teens focus on their poses, meditation and breath.

“The benefits of kids, tweens and teens doing yoga is the same as anyone

else doing yoga. The fact is that kids deal with different problems in their lives. Yoga is a non-competitive environment where the kids are able to learn how to breathe, which helps with exams and dealing with pressures of friends or school or issues at home. They learn how to deal with those emotions,” Freeman said.

Freeman said the tweens explore yoga by learning to create their own flow patterns and by working through various themes in yoga - breath, chakras, poses and postures. The classes are less intense than the teen program and still offer quite a bit of flexibility in programming.

She added it’s important for the teens to feel as though they are not being treated as children. Freeman guides them through a full practice and teaches the teens how to utilize their skills in the rest of their lives.

“With the kids, tweens and teens, yoga carries all the same benefits as adults and we focus on teaching the younger ones how to apply the concepts they learn - breathing, mindfulness and confidence - into other areas of their lives as they grow,” Freeman said. kmendonsa@reddeerexpress.com

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4 RED DEER EXPRESS Midlife is marked by a sense of contentment as we achieve maturity in our career and financial stability, and we take pride as we watch our children leave home. That contentment is short-lived if we are blindsided by the reality that our parents have aged and they now need emotional, physical, and financial support.

Stephen

ROCHEFORT Adult children experience a sense of shock, loss, and grief when they realize their parent’s aging. There is an increased concern for their parent’s well-being and a feeling of intense emotion as they watch their parents lose autonomy and health.

Adult children also experience distress as a result of providing increased supports, conflicting with parents and siblings over the degree of support, managing financial demands, and suffering guilt over limited abilities to provide support or considering placing parents in care facilities.

HEALTHY FAMILY LIVING

WEDNESDAY, OCTOBER 5, 2016

The care of our

AGING PARENTS Distress is amplified when caring for parents who face long-term health problems or disabilities. The result for many adult children is stress, anxiety, and depression.

Aging parents experience physical, psychological, and social change. Declining physical and mental health and a growing dependence on others results in frustration and distress. There is a loss of identity and selfworth as careers end, hobbies and activities become difficult to accomplish, and relationships change or end. Aging parents worry about financial demands, the impact they have on their children, and the outcomes of their future.

For many aging parents this period of life increases the risk for depression, anxiety, and suicide.

Despite the challenges, this time in life is ripe with opportunities to foster stronger family bonds and improve individual well-being. Working as a family offers quality time and memories that last a lifetime.

The experience promotes a positive perspective on life and improves the quality of life for both the aging parent and the adult child.

The following strategies will help you take advantage of this amazing time.

Have empathy. Adult children must attempt to understand the emotional experience of loss that aging parents are experiencing and respond to the aging parent’s emotional reactions in a supportive fashion. Empathy helps avoid conflict born of misunderstanding and promotes togetherness.

Communicate before solving. Understanding the needs and wishes of both the aging parent and the adult child before implementing a solution is critical to success. Clarity ensures the best solution is selected to maximize the outcomes for all involved.

Respect autonomy and independence. Aging parents want the freedom to make their own choices and to act on those choices despite the limitations of

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age. Autonomy and independence improves self-worth and fosters identity of the aging parent while reducing some of the demands on the adult child.

Avoid role reversal.

Respecting aging parents as individuals rather than treating them as children is crucial. Clear role boundaries improve communication, promote autonomy and independence, and avoid

unnecessary conflicts.

Strengthen family relationships. Whether you are an aging parent or an adult child of an aging parent, close emotional ties with family members will help to endure challenging times.

Take care of yourself first.

You cannot assist aging parents if you are struggling with your own physical, emotional, or financial difficulties. Be aware of your

limits and be prepared to set boundaries.

Seek professional support.

Sometimes the challenges of caring for aging parents can be overwhelming. Mental health professionals, such as psychologists and counselors, can help you to build family strengths, understand aging, learn about stress reduction, balance work and family, and explore care options.

The realization of aging parents can feel like a midlife crisis but it can be a rewarding opportunity.

Dr. Stephen Rochefort, owner of Vie Psychology, Inc., is a registered forensic and clinical psychologist.

POKÉMON GO promotes

EXERCISE The release of Pokémon Go, the mobile phone augmented reality game, has taken the world by storm. The game has become a fitness icon, requiring players to walk or run around in the real world to catch Pokémon creatures in their virtual world.

Pokémon Go serves as an important reminder that more and more evidence about the benefits of exercise will never be enough to get Canadians moving, and that any enduring solution to our expanding waistlines depends on figuring out how to integrate healthy behaviours into our daily lives.

Today, non-communicable diseases are responsible for 88% of deaths in Canada, including chronic conditions like stroke, diabetes and cancer.

To combat chronic disease, advocates in medicine and public health have long-tried to promote healthy behaviours among Canadians. For example, many are familiar with the recommendation to walk 10,000 steps a day and to get 150 minutes of moderate activity each week. Yet despite widespread knowledge about what we should all do, the results have not been promising. Based on American data, we can estimate that the average Canadian walks around 4,000-6,000 steps a day and only half of us exercise for 150 minutes weekly.

The good news is that stories like the Pokémon Go phenomenon show us that large-scale changes in healthy behaviours – like physical activity – are possible if we are

more creative in how we encourage them.

Promoting healthy diets and urging people to go to the gym multiple times a week can have short-term benefits. However, for the majority, these practices may be unaffordable or soon become unsustainable.

Healthy behaviours more likely for longterm success need to include activities we want to engage in.

Ultimately, promoting healthy lifestyles must be less about waving the evidence in front of people, and more about making these practices easy, normal, and even fun.

We must engage in the science of what motivates people to act, and study how to nudge people towards healthy habits by designing them into our work routines, as part of the places in which we live, and the activities we undertake with family and friends.

Pokémon Go is an example of making physical activity enjoyable. We need more creative approaches like it. Now is the time to invest in developing these new approaches, and rigorously evaluate whether they actually work.

Tanishq Suryavanshi is a medical student at McMaster University and a research assistant with the Global Strategy Lab at the University of Ottawa’s Centre for Health Law, Policy & Ethics.

Steven J. Hoffman is an Associate Professor of Law and the Director of the Global Strategy Lab at the University of Ottawa’s Centre for Health Law, Policy & Ethics. Their column is distributed through Troy Media.

WEDNESDAY, OCTOBER 5, 2016

HEALTHY FAMILY LIVING

RED DEER EXPRESS 5

Local library has MUCH TO OFFER for everyone

BY KALISHA MENDONSA RED DEER EXPRESS Red Deer currently has three large, wellstocked public libraries that offer much more than books and DVDs. The wide range of programs offered through Red Deer Public Libraries (RDPL) are meant to connect members of the community, facilitate lifelong learning and encourage development in children, teens and adults.

Briana Ehnes, manager of adult services with RDPL, said she’s pleased to announce the new fall programs that can help families build up healthy minds and healthy community connections.

“I feel strongly that a public library is the heart of a community,” Ehnes said.

“We try to make all three of our branches welcoming and inclusive spaces for all members of our community. Not only do we hope people come to attend our programs and check out books and DVDs and other materials, but we also hope they come in to use our space. That could simply be to come grab a coffee and catch up with some friends, spend time on a public internet station or simply come to meet with a group and utilize a work table. We just want people to enjoy the spaces we have to provide at the libraries.”

RDPL has a huge variety of programming available, from early literacy programs to reading initiatives for kids and teens to adult clubs and programs.

Ehnes outlined a few of the available options that help to develop a healthy

lifestyle, such as the 1,000 Books Before Kindergarten program for kids.

“That 1,000 Books Before Kindergarten program is great because it prepares kids to get excited about being lifelong readers and learners. It’s a great program for parents to do with their kids in an ongoing manner at home,” she said.

Teens have several programs, clubs and

fun events to indulge in as well that include a Star Wars Reads day, a Pride group that meets at the library and even a HackerLab program that gets teens excited about technology.

Ehnes said RDPL is always searching for new programming ideas, and one that might interest adults is a partnership between Troubled Monk Brewery and RDPL

called ‘Books and Brews’. As well, there are a variety of book clubs and technology programs that cover topics of ebooks, web programs such as Facebook and even an iPad basics class.

As well, this year’s Red Deer Reads program kicked off on Sept. 30th. Red Deer Reads is a community book club that encourages members of the community to come together and read the same book, to encourage relationships, discussions and a connection among readers.

Ehnes said one of the most important things libraries have to offer is a space to create connections.

“I think there are very few spaces left where people can go to spend time without feeling obligated to make a purchase or anything like that. We have open, welcoming community spaces and I believe that is essential to creating a healthy and vibrant community,” she said.

RDPL also has a plan of service that encourages the pursuit of several goals for the libraries that include encouraging creativity in the community and allowing people a place to create and share content. Another goal Ehnes was excited to share is the goal to help people satisfy their curiosity and improve life-long learning skills.

“These are things we know are good for community members and we are actively trying to encourage people to do these things and have a place to do them.” kmendonsa@reddeerexpress.com

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6 RED DEER EXPRESS

BREAST CANCER AWARENESS

WEDNESDAY, OCTOBER 5, 2016

Women with breast cancer may find comfort in

SUPPORT GROUPS

No woman should have to face breast cancer alone. There are a number of resources available that can provide support, such as family members, friends, doctors, psychologists and even social workers. But sometimes it takes more than the comfort of familiar faces to help you with your feelings of isolation and helplessness. That’s why support groups are so comforting and beneficial; they allow you to connect with others who are going through — or have gone though — similar experiences and struggles.

From diagnosis to aftercare, breast cancer poses a number of different challenges for women. Each stage produces a variety of emotions that can be quite difficult to express and manage. If you have breast cancer, support groups can help you overcome these challenging moments by

making you feel heard and, more importantly, understood. They can also help answer any questions you may have if the medical jargon becomes too overwhelming. You’ll be able to share experiences and concerns, as well as gain encouragement and support, which will be invaluable to you during the most trying of times.

Most regions have breast cancer support groups. Your health care team will be able to provide you with more information about the support services closest to you.

There are also a large number of websites dedicated to helping women with breast cancer. These confidential and anonymous forums bring together women of all ages and walks of life to share their experiences, establish emotional connections and create unique and lasting bonds.

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WEDNESDAY, OCTOBER 5, 2016

BY ERIN FAWCETT RED DEER EXPRESS When Deb Simmons turned 50-years-old and went for her first mammogram, she never expected to get the result that she did.

On Feb. 23rd, 2011, Simmons had a mammogram exam as per the screening routine recommendation by health professionals. She had gotten the notice to begin routine screening the previous December but because her and her husband had an anniversary cruise planned, she decided to wait until they returned.

“I’m glad I waited only because we probably wouldn’t have went (on the cruise),” said Simmons. “I went for my mammogram and five days later I got a recall.”

Although the diagnosis was a surprise, Simmons went to her doctor about six months prior because she thought she had felt something in her breast.

“It was a little bit uncomfortable,” she said, adding her doctor suggested she wait to be checked until her regular screening began.

“What they found - it was so small - it’s amazing. The surgeon told me later that if it was that small now, it was that small five years ago.”

As for the diagnosis,

BREAST CANCER AWARENESS

Simmons said it was a shock. “On February 28th when I got my recall, I think that is when I knew. When you get a recall, it’s not a good thing. I found out for sure two weeks later.”

And on April 14th, 2011 Simmons had surgery to remove her left breast.

“I met a lady who turned out to be a saviour. Her name is Alanna (Dukes, with Clinical Breast Health Information). She came into my room after I had surgery with this little care package that they give everybody.

She had this little pink heart pillow that volunteers make - it’s what you hold onto. And I just remember after my surgery she would call me every three to four days to see how I was doing.

She was my angel.”

Simmons said family support was also a huge aspect of her journey.

“My husband was amazing. He was my strength.

He did such a good job of keeping it all together. I remember just after surgery he kind of fell apart shortly after I came out from surgery,” she said. “As soon as he came out of the room to talk to the rest of the family to let them know I was okay, he started to cry.

My brother-in-law hugged him and I thought, phew, he let some of it go.”

RED DEER EXPRESS 7

Local woman shares her

breast cancer JOURNEY SHARING Breast cancer survivor Deb Simmons was diagnosed in 2011. She continues to share her story with others.

Kalisha Mendonsa/Red Deer Express

Simmons can now share her experience with others and serves as an inspiration. She also speaks to the importance of doing self breast checks and getting a mammogram screening when the time comes.

“I used to think, it’s my 50th birthday, what a present, but it literally saved my life,” she said.

As for encouragement she can give others, Simmons said it’s very important to, “Try not to crawl into that hole of why me, or I am not going to make it or I am going to be so different that I won’t be me. Try not to go there because it is not going to help,” she said. “You will need more confidence and strength and more things

What is

BREAST CANCER? Breast cancer is a malignant tumour that starts in the cells of the breast. Malignant means that it can spread, or metastasize, to other parts of the body.

Cells in the breast sometimes change and no longer grow or behave normally. These changes may lead to benign breast conditions such as atypical hyperplasia and cysts.

They can also lead to benign tumours such as intraductal papillomas. Benign conditions and tumours are not cancerous. But in some cases, changes to breast cells can cause breast cancer.

Most often, breast cancer starts in cells that line the ducts, which are the tubes that carry milk from the glands to the nipple. This type of breast cancer is called ductal carcinoma.

Cancer can also start in the cells of the lobules, which are the groups of glands that make milk.

This type of cancer is called lobular carcinoma. Both ductal carcinoma and lobular carcinoma can be in situ, which means that the cancer is still where it started and has

not grown into surrounding tissues.

They can also be invasive, which means they have grown into surrounding tissues.

Less common types of breast cancer can also develop. These include inflammatory breast cancer, Paget disease of the nipple and triple negative and basal-like breast cancers.

Rare types of breast cancer include non-Hodgkin lymphoma and sarcoma.

- Canadian Breast Cancer Foundation

Encouragement Encouragement

than you ever knew to get through.

“Also it’s important to let people help you.”

Simmons continues to use her journey as something positive in her life. She sits on a committee who puts on the Teeing Off Against Breast Cancer golf tournament. That tournament, which will be in its last year, is set for June 17th.

“I’ve been on the committee for five years now.

Next year will be our 20th and last year and we are so close to raising $1 million,” she said. “It’s so great to see so many people in our community come together for just one cause.”

Meanwhile, according to the Canadian Breast Cancer Foundation, the risk of being diagnosed with breast cancer

increases with age. In 2015, it was estimated that 82% of new breast cancer cases would occur in Canadian women over the age of 50.

Fifty-two per cent of breast cancers were expected to be diagnosed in women 50 to 69 years of age and 30% of breast cancers were expected to be diagnosed in women over the age of 69.

In 2015, an estimated 5,000 women were expected to die of breast cancer in Canada.

Breast cancer remains the second leading cause of cancer death in Canadian women, accounting for 14% of all cancer-related deaths.

The proportion of women dying from breast cancer has been dropping incrementally over time, according to the Foundation. efawcett@reddeerexpress.com

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8 RED DEER EXPRESS

HEALTHY FAMILY LIVING

WEDNESDAY, OCTOBER 5, 2016

Keeping kids ACTIVE IN SPORT is important RDC fitness program offers much in the way of variety

BY ZACHARY CORMIER RED DEER EXPRESS The health benefits of participation in sport for kids are fairly well-known. Playing sports provides kids with opportunities to socialize and get active.

But, according to Barb Marsh, the program coordinator at Red Deer College’s Be Fit for Life Centre, it’s important that kids are allowed to develop as whole people from an early age.

“The benefits in regards to just the overall movement are health reasons. Our philosophy at the Be Fit For Life Centre here at the College is to activate all citizens, whatever age to be active because they will lead a healthier, active life,” said Marsh.

She added while it is important to make sure kids are able to be active from an early age, that activity

should be more general and be aimed towards building a strong foundation for specialization later in life.

“It’s important to start at a base level and that’s where the kids are,” she explained, pointing towards Canadian Sport For Life’s Long Term Athlete Development Model (LTAD), which outlines how to engage young people in a healthy and active lifestyle regardless of the specific sport that they might want to pursue.

The model is shaped like a pyramid, and it starts with a strong foundation and that is teaching physical literacy and the basic skills that are needed for an active lifestyle.

Those skills take the form of the ABCs — Agility, Balance, Coordination and Speed.

“The windows close at a certain age category for male and female. We want to develop them and whatever they decide to do with their lives — fair enough,” Marsh said.

She explained that those four skills are

the baseline for everything that requires physical activity in life.

“If you want to be a peace officer, you’ve got to be able to run. You’ve got to be able to, unfortunately, shoot with eye-hand coordination. Fireman? Same thing. You don’t have to be an Olympian to want to be able to run successfully. We’re developing a whole person who could potentially be an Olympian, fireman, peace officer, school teacher, Phys. Ed specialist. Or just a mom who wants to be active and be a great role model for their kids,” she said.

Marsh cautioned that specializing a child in any specific sport or activity too early can mean that they miss out on some of those critical skills.

“I see that in regards to some kids who are specializing in certain areas of academics and even certain sports but they can’t throw or they can’t run and therefore they limit themselves from other activities down the line,” she said.

She added keeping kids active can also boost academic performance.

“There is proven data that the education system is supported by the movement and engagement of kids. They retain well, they sit there and they obtain the knowledge they were supposed to,” she said.

The LTAD outlines that from ages 0-11 for girls and ages 0-12 for boys, the focus is on developing that physical literacy. It breaks down those age groups into smaller sections.

The model also puts an emphasis on

Active Play, which Marsh said means playing outside and being active as they experience the world.

“One thing that we need to remind ourselves of is that they need to be outside.

They need to be climbing trees, rolling down hills, eating some dirt, whatever it is because that natural environment allows them to develop their balance and some critical decision making,” she said.

Those skills become important further down the line when the child is out in the world.

“Some of those things are not occurring and it all is a cycle of impact. What we don’t do here will affect this, this, this and this. If we do it, they have the option to do whatever.”

From age 12 on wards is when the LTAD broadens to include development of elite athletes, recreational athletes and those just wishing to live an active lifestyle. But it all starts during those early years.

“We need to say we are developing a whole person on the physical side but also on the mental and the social sides and being able to allow them to, as individuals, grow and have any skill possible to do whatever they want,” Marsh said.

To see the full Long Term Athlete Development Model, visit the Canadian Sport for Life web site at www.canadiansportforlife.ca/learn-about-canadian-sportlife/ltad-stages. zcormier@reddeerexpress.com

Six tips to

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Many caregivers tend to neglect their own needs and push themselves too far when caring for a person with reduced autonomy. Here are some recommendations to help you care for a loved one without depleting yourself.

1. Decide what your priorities are and set yourself some limits. After all, it’s impossible to do everything perfectly. You may not have had a choice about helping your loved one, but you still have some control over the tasks that you do to help him or her.

2.

Learn to accept whatever feelings you may have, for better or worse. Your reactions are normal; they do not diminish your worth or your abilities. Be kind to yourself and remember that you’re simply trying to do your best.

3.

Take care of your health. Eat a balanced diet and take naps as

needed. Limit your alcohol intake and get regular medical checkups.

4.

Delegate some of your tasks. Feel free to ask family, friends or colleagues for help and take advantage of local resources. Some organizations offer special services for caregivers; be sure to contact them to find out more.

5.

Remember the benefits of humour. If you and the person you’re caring for are able to make jokes at difficult moments, the situation will be much easier to cope with.

6. Relax and think about something else. Immerse yourself in a good book and go for walks whenever you can. Call a friend who has a positive attitude. Do some yoga or watch some entertaining videos. Changing your thoughts will allow you to recharge your batteries and remember what’s good about life.

WEDNESDAY, OCTOBER 5, 2016

HEALTHY FAMILY LIVING

RED DEER EXPRESS 9

KICKBOXING is an ideal way to GET FIT

BY MARK WEBER RED DEER EXPRESS Kickboxing offers many health benefits and when it is condensed into a 30-minute workout, it brings it to a whole other level, officials say.

9Round - 30 Min Kickbox Fitness recently opened in Red Deer, and staff are excited to chat about the benefits of kickboxing as a means to get fit and shed extra pounds.

Clients undergo a 30-minute kickboxing circuit. There are no set class times - work outs start every three minutes.

Station 1-2 feature dumbbells, kettle bells, jump ropes, medicine balls and other strength building equipment.

Stations 3-8 focus on the fat burning and kickboxing moves and station 9 provides the core strengthening “The benefits are very, very good because as far as bang for your buck goes, there’s nothing better than a fighter’s workout,” said owner Kerry Unger.

The business was started by Shannon ‘The Cannon’ Hudson, who is the current IKF Light Middleweight Kickboxing Champion of the World. Unger said that Hudson noticed how many people were undergoing the kickboxing training not because they were trying to sharpen their fighting skills, but because they were aiming to get in far better physical condition.

As the web site points out, “If he could take the grueling workouts he did in the ring, and create a non-intimidating, convenient circuit workout format, then the average mom and businessman could enjoy the benefits of boxing and kickboxing without getting hit.”

Unger said that Shannon took the fighters’ workout and basically made it into a format where a person doesn’t need experience to take part, and everyone could do it.

“Now it’s come into Canada and it’s growing very quickly,” he said. “These days, everybody is talking about the high intensity, interval training. That’s kind of what boxers have been doing for ages and ages.

“So the good thing about the kickboxing workout is instead of doing one workout, you are kind of doing three. You have your aerobic training because your heart rate is always kept at a certain level.

“The last 30 seconds at every station is like a burnout phase, so you step up the intensity and then you go to the anaerobic level which you can be at for about a minute safely and your heart rate goes way up. Then it comes down and you are ready for the next round.

“So you are working anaerobically, aerobically and at the same time you are doing tonnes of resistance training. Every time you kick or punch a bag there’s lots

of push-ups, tonnes of core stuff, lots of light medicine balls, light dumbbells and light kettle bells so you are building up that lean muscle mass which is what really gets your metabolism flying.

“So you are just humming on like a well-oiled machine.”

Unger said it’s 30 tough minutes, but it’s a total body workout every single time.

“You don’t have to think, should I do upper body or lower body? You just follow the instructions and you are done.”

“It’s a really well-rounded workout and it just makes sense because fighters are trying to be as light as possible and as strong as possible. So the things that evolved for fighter training - it’s just naturally kind of what everyone needs to do,” he explained, adding that as far as the studio goes, everything is designed to be as friendly and as accessible as possible.

“There are plenty of places to go and learn how to fight. This is just for fitness.

“Everything about the experience is designed to be supportive,” he said. “We want our members to feel like friends.”

That said, kickboxing training by definition is nothing if not demanding.

“We are trying make this as fun as possible but you don’t get results without working to your maximum level.” editor@reddeerexpress.com

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10 RED DEER EXPRESS

HEALTHY FAMILY LIVING

WEDNESDAY, OCTOBER 5, 2016

ALPINE CLUB provides opportunity for adventure

BY ZACHARY CORMIER RED DEER EXPRESS If you live in Central Alberta and enjoy being outdoors or out in the mountains, then the Alpine Club of Canada - Central Alberta Section may be just the group for you.

“We’re a small group of people who are interested in getting outside and doing different mountain sports,” said ACC -Central Alberta Section Chairperson Stephen Dyck.

The Club, which is a section of the Alpine Club of Canada, covers a variety of outdoor activities, including scrambling, which is like an advanced form of hiking, to mountaineering and rock climbing.

“So we cover everything from

scrambling, which is a little bit more than hiking up a mountain and then we go up t0 the next level, which would be mountaineering where you’re doing potentially rope travel on glaciers or on rock faces or on ice,” said Dyck, adding that the group also does a number of activities in the winter as well.

“In the winter there’s still winter mountaineering, so people will go out and do travel in the mountains on snowshoes or on skis and try and get up to the tops of summits or travel through a particular area that they have on their minds,” he said.

The group, which meets on the first Tuesday of every month at the Collicutt Centre board room, organizes trips and outings and

Is there really such thing as a

‘FLU SEASON’?

also provides a place where members of the mountain activity loving community can get together and chat about their common interests.

“Many people will do that on their own or with localized friends, but one of the things the Alpine Club does is it draws that community together so people can learn from each other and also we try to maintain a culture of mountain safety and competency and responsibility within our group,” Dyck said.

He added that the club isn’t only for people who are already advanced rock climbers or experienced mountaineers.

Anyone who is interested in getting involved in those more adventurous sports or who is just interested in acquiring some

I am writing this as I get over a really bad flu that has knocked me out for the past four days - on holiday (booooo!) This time of year people all around us are starting to get sick.

It sounds like it is inevitable; the colds, flus and all this talk about shots and ‘flu season’.

I have to say that, I do not agree on the whole concept of a ‘flu season’ - I think that is a load of bunk, and let me tell you why.

There are factors in place right now, that can lead to a cold, but that can also be TOTALLY AVOIDED. Let’s look at what causes folks to get sick in general, but specifically more than usual this time of year.

In my opinion, the biggest one is: lack of sun exposure.

That is huge in our part of the world!

We have had a fair bit of rain, cooler temperatures, and soon it will be too cold to go outside with any exposed skin for any length of time, so that means our natural Vitamin D creation organ (our skin) has not

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of the skills they might need for a backpacking trip to Europe is welcome to join in the fun.

“There’s the group of people who want to develop within their own sport-specific and meeting people that can push them and be partners at a higher performance level. And then there’s also the people who want to build their confidence and their competency to make good decisions for themselves and for their groups when they’re going to the mountains,” Dyck said, adding there might be some overlap between the two groups.

Within the group, there are a number of trip leaders who are endorsed by the membership and whose job it is to organize and lead trips safely and within their competency.

Scott

McDERMOTT been able to supply us with this powerful vitamin.

Vitamin D does all sorts of amazing stuff in the body, including keeping our immune system strong! The two main gifts that Vitamin D gives us is to aid in absorption of Calcium and Phosphorous - essential for our bones, and to help with cell to cell communication.

That last bit is KEY - because without it, our immune system cannot talk to all of it’s different parts. Picture a virus entering your body. One part of your immune system (which is just a certain type of cell) starts screaming “HEY! there’s a virus here!”

What is supposed to happen, is that message (a ‘cell’ phone call if you will…..) is supposed to be send to other parts of your immune system, such as Killer T cells, or Macrophages etc.

Then they come zipping over and deal with the virus or infected cells and you are just fine. You do not get sick.

You don’t even know this happens on a daily basis.

However, if your Vitamin D levels are down, and cellular communication is not working, then the message is not heard until the virus replicates, invades and is so strong that the message finally gets through and your entire system has to shut down for a few days while your body fights a war.

The list of other things that Vitamin D does for us is massive! And Vitamin D is free! All you need is sunlight….oh wait….it’s going to be winter in Canada…..right.

So you can either fly south for a vacation (where ironically you will spend hours in a plane, surrounded by viruses) or you can

The trips, Dyck said, are often organized by skill level and competency so that no one ends up out on a climb that is over their head, so to speak.

“There’s a range of difficulty in different trips that we do and we try to fit a group to it and try and always be teaching people to develop whatever their interests are.”

Anyone interested in getting involved with the Alpine Club of Canada - Central Alberta Section can check them out on the web site at www.alpineclubofcanada.ca/local-sections under the Central Alberta tab or on the Alpine Club of Canada - Central Alberta Section facebook page. zcormier@reddeerexpress.com

also spend a bit of time in a tanning bed.

Not a lot, you don’t need to even change colour, just a short tan of five to six minutes twice a week will do it! A five-minute in a booth is the same 15 minutes out in the sun, and that isn’t going to harm anyone.

The concerns over indoor tanning come in where people tan for more than the recommended exposure every day, all year.

That’s just too much.

Another way to up your D, is by buying Vitamin D at the health food store. It’s not expensive and so easy to add to your day.

Certain foods in Canada have Vitamin D added as well. Vitamin D deficiency is totally avoidable if you pay attention, and totally worth it!

What else can you do to get through this time of less sunlight, less local fresh veggies, and being cooped up with others who are sick?

Research says that garlic in your food can help, and colourful spices are loaded with cold fighting anti-oxidants which are also good. Make sure you get lots of fruits and veggies, try to get outside and get some fresh air, too.

Exercise and movement are also major defenses against colds and the flu. And if you do feel something coming on, ginseng products like Cold F/X can also be very helpful.

So how did I get a full blown flu that knocked me down for four days?

Simple - working too hard for too many weeks with too little sleep makes your body run on stress hormones. They defend you more efficiently from colds and flus but only for a limited time. The second you slow down and the pressure is off (like me, on vacation) BOOM. Sick.

We cannot run at full speed all the time. I keep re-learning this lesson I guess.

Hope that helps you stay strong!

Scott McDermott is a personal trainer and owner of Best Body Fitness in Sylvan Lake.

WEDNESDAY, OCTOBER 5, 2016

HEALTHY FAMILY LIVING

RED DEER EXPRESS 11

Lacombe County couple strives to maintain

SUSTAINABLE LIFESTYLE OFF THE GRID - From left, Lynn Cain and Mike Forsyth are pictured in their Monolithic Dome home southeast of Blackfalds. The couple live a lifestyle that is as self-sufficient and energy efficient as possible.

BY RYAN WELLICOME RED DEER EXPRESS A Lacombe County couple has been living a sustainable lifestyle since the completion of their Monilithic Dome home for just over a decade Mike Forsyth and Lynn Cain have been living off the grid in their 55-ft. diameter energy efficient home since its completion in early 2006.

Last weekend, Forsyth and Cain participated in Green Energy Doors Open 2016 and opened their doors to the public to educate and inform people about implementing green energy and sustainability within their homes.

The couple are eager to educate anyone wishing to make the transition to sustainable energy as they were not as fortunate to receive such help.

“We have always given tours and we’ve always been very open to sharing what we’ve learned because when we built and were going to be off the grid, there was nobody to mentor us,” Cain said. “We were like, hope this works.”

Designed by Forsyth, the home was constructed beginning in the fall of 2005.

The couple began by laying the plumbing and gas lines under the house before the structure was put in place.

Following the piping installation, a fourman team from Canadian Dome Industries came out to begin building the structure.

Construction of the dome structure began with the driving-in of foundation columns and creation of a concrete ring foundation, reinforced with steel re-bar in addition to vertical bars embedded within the ring to connect with the dome’s steel reinforcing.

Once the ring foundation was complete, an Airform – fabricated to the designer’s specifications – was placed on the ring base and inflated. The Airform created an outline for the shape of the structure and remained inflated by blower fans throughout construction.

A double-door airlock was created to allow entrance into the Airform while maintaining constant pressurization.

When the Airform was secured and sealed, approximately three inches of polyurethane foam was applied to the interior surface of the Airform. The foam provides insulation as well as a base for attaching re-bar.

Steel reinforcing re-bar was then attached to the interior surface of the dome to provide structural integrity. Following completion of the steel reinforcing, three inch of Shotcrete – a sprayable concrete compound – was applied to the interior

Ryan Wellicome/Red Deer Express

surface, embedding the re-bar within and completing the structure. Once the concrete had set, the inflating blower fans were shut down.

First Baptist Church in Lacombe was also built by Canadian Dome Industries and employs a double-dome model, but on a larger scale than Forsyth and Cain’s home. The couple was given a tour of the church prior to signing a building contract with the dome builder.

“They walked us through there and said ‘Is this really what you want?’,” said Forsyth.

“We said, yes, that’s really what we want.”

Once the dome itself had been created, Canadian Dome Industries’ work was finished. Forsyth and Cain outfitted the rest of the house themselves. Keeping within the model of sustainability, the home employs the concept of passive solar.

Passive solar involves adherence to four main guidelines: exceptional insulation, numerous south-facing windows, passive solar flooring and thermal shutters.

A passive solar floor is created by laying cinder-blocks on their sides with the inner cavities lined-up in a north-south direction. This process was completed in the dome along with the addition of pipes for underfloor heating. Once the cinder-blocks are placed, concrete is poured to fill in the floor with vents created at the dome’s north and south ends.

During the day, when the shutters are open, sunlight floods the house and heats up the floor and the cinder-blocks. Air flowing through the floor is heated and circulated through the home, maintaining warm temperatures throughout. Heated air also flows through the underfloor piping, heating the floor.

Thermal shutters are simply insulated shutters that reduce heat loss from the windows when it is cold outside, and keep heat out when outside temperatures are hot.

The home is powered by a solar array and a wind turbine. The power generated by the turbine and array is stored in a battery bank that can store up to 2000W of power. The power from the batteries flows through converters to power the home’s automated water pumps – drawing water from the property’s dual wells – along with the lighting and outlets in the home.

Forsyth said because the home is located in a valley, prevailing winds are frequent.

The winds will often offer more power than the battery bank is equipped to store. This excess power generated is directed into an electric water heater to give the couple hot water. On those cloudy, calm days the home has a tankless propane water heater that

heats water instantly and only on demand, maintaining energy efficiency.

The couple maintains multiple flocks of chickens for eggs and meat, sometimes, as well as two greenhouses and a large garden. They plan to acquire a cow in hopes of producing their own milk for cheese and yogurt.

The couple first met in the Chicago area, from which Cain hails – Forsyth is Canadian-born. They decided to move to Alberta in the mid-1990s, situating in Red Deer. They both had plans of living sustainably and off the grid for many years.

After living in Red Deer for three years, they began their search for a parcel of land.

Cain said that, originally, they wanted to buy a hobby farm but there were no options in the area. They decided to find the land and then build on it. After some searching, they purchased their current 80 acre plot, formerly covered in alfalfa sprouts.

“We looked at various places and then we

came across this (land) and there was nothing on it so we could do whatever we wanted with it. There was no structure (here).”

They explored many other forms of energy-efficient housing but determined that the monolithic dome model was the most energy efficient, involved the least maintenance and would be the most cost efficient. “Energy efficiency was top priority,” said Cain.

Both Cain and Forsyth have backgrounds based in science with Forsyth holding a master’s degree in microbiology – in addition to an extensive background in building electronic systems – while Cain holds a master’s degree in computer science.

They said that understanding and being aware of the effect that humanity has on the warming of the planet, they could not be idle. They wish to be part of the solution to the problem and to help educate others how to do the same. news@lacombeexpress.com

Seven Tips for better stress management Are you constantly stressed? Did you know that chronic stress has a negative impact on both your physical and emotional health? Unchecked, it can lead to migraines, ulcers, muscle tension, chronic fatigue, increased risk of heart attacks, irritability, anger and poor concentration. That is why it’s so important to reduce your stress and learn to manage it. Here are some tips to help you get there.

time to doing what you love. Go out, take time for yourself and laugh — laughter is known to increase feelings of well-being.

5. Adopt anti-stress techniques. Learn about relaxation, breathing exercises, meditation, yoga, tai chi, music, self-massage, etc.

6. Rely on your friends. Sharing your

1. Rest. Getting enough sleep is essen-

concerns or asking for advice helps you put things in perspective and keeps you from feeling isolated.

tial in order to reduce stress. Most people need seven to eight hours of sleep.

7. Avoid creating additional stress for

2. Eat healthy. A nutritious and balanced diet helps your body manage stress more efficiently and strengthens your immune system. Avoid alcohol, caffeine and sugar as much as possible.

3. Exercise. Regular physical activity helps reduce stress.

4. Have fun. Devote some

yourself. Be organized. Set your priorities. Do one thing at a time and delegate what you can. Learn to manage your anger and have realistic expectations that don’t demand perfection. Avoid procrastinating, and learn to say no.

Last but not least: adopt a positive attitude. Your perception of events is often a major stress factor in itself.

12 RED DEER EXPRESS

HEALTHY FAMILY LIVING

WEDNESDAY, OCTOBER 5, 2016

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