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Exercise your options and check your PULSE inside this issue! Win PRIZES too!

SEE B1-B24

THE PULSE 2017

{ Your Guide to Healthy Living {

A Healthy Community is a Happy Community

ABBOTSFORD SCHOOL

DISTRICT

Abbotsford

Division of Family Practice A GPSC initiative


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Friday, January 13, 2017

Abbotsford News

WHAT’S INSIDE 3

INSPIRING PODCASTS Ideas surrounding healthy living and your family

TAKE A BITE OUT OF STRESS How stress can affect your oral health

06

BETTER HEALTH You need your sleep to stay on top of your game

08

THE STRUGGLE IS REAL 4 tips to help keep you on target

FEEL TERRIFIC Lifestyle basics helping you on the path to wellness

Reduce your heath risks

12

REDUCE SCREEN TIME A life-changer that benefits the whole family

STOP PRESSURING YOURSELF And put down that kale!

Try these recommendations

TROUBLE PLANNING MEALS?

Sugary drinks - just say “No!”

PHYSICAL ACTIVITY

15 17

SO MANY APPS

YOU’RE DRINKING WHAT?

09 10

THE BEST MEDICINE

Making healthy meals easier

04

19 21

Mayor’s Message Choosing to live healthy is one of the most important decisions you can make. This past September was a first for me: I took part in the Innovative Fitness Adventure Challenge. And believe me, kayaking, mountain biking and trail running through a 28 km course was an adventure!

that did work for me! I try to make very simple healthy choices as well – like taking the stairs instead of the elevator at City Hall, walking around Mill Lake with my wife, and being careful about what I eat. Following the 5-2-1-0 Challenge is probably one of the best tips I can give:

While preparing for this challenge, I learned a few things about being active, and I’d like to share a few simple tips that might encourage you.

• Enjoy 5 or more vegetables and fruits each day

• Do something you enjoy: You may want to think about trying something new.

• Play Actively – at least 1 hour each day

• Work towards a goal: Participating in a specific event that supported a cause motivated me to work out! • Find a partner to support you: I signed up with my brother and nephew and they kept me on track.

• Power Down – no more than 2 hours of screen time a day

• Choose Healthy – 0 sugar-sweetened beverages to eat healthy and eliminate sugar sweetened drinks • Don’t smoke

• Keep it up: After the event, I decided to continue to work out. I find time early in the morning, 3 times a week.

In Abbotsford we’re very fortunate to have all the ingredients for a healthy lifestyle right at our doorstep – a great climate, excellent fresh, local produce, and first-rate facilities, programs, parks and trails.

Living healthy doesn’t mean you have to sign up for an adventure, although

So come on Abbotsford, make the choice – let’s make it healthy!

23

Mayor

Henry Braun

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Abbotsford News

Friday, January 13, 2017

B3

4 podcasts for parents looking for advice, inspiration, and a bit of fun Have you caught podcast fever? A favourite way to pass the time on a long walk or while folding laundry is to listen to podcasts. For parents especially, podcasts are an easy way to get information, inspiration, and some ‘me time’. And there is so much great content available. Here are four podcasts designed to help make healthy living easier:

in, chances are you’ll be riveted. Many of Lewis’ guests talk about sports and activity and the impact they’ve had on their lives. For example, listen to the interview with Meatloaf, the musician and actor, who talked about the benefits of playing team sports and its impact on his career.

Episode 65: “Letting go of perfection and loving yourself”. This is must listen for all parents. Brené and Koren discuss how to let kids experience failure. Particularly poignant is a story about how Brené reframed success for her competitive swimmer daughter and Koren’s own experiences in swimming as a child and now as a swim coach.

about encouraging families to be active all year round.

4. For when you want a fun chat with your quirkiest friend but she’s too busy binge-watching Gilmore Girls to talk to you:

1. For when you’re in need of inspiration:

2. For when you want a heartto-heart about life, work, and parenting, but none of your friends are around:

The School of Greatness with Lewis Howes (www.lewishowes.com). Lewis Howes is a professional athlete turned entrepreneur who interviews some of the most inspirational people on the planet including Noah Galloway, Sara Blakely, and Jen Bricker. If you aren’t familiar with some of those names be sure to check out these and his other interviews. The guests are always fascinating, and even if you don’t know anything about them going

How She Really Does It with Koren Motekaitis (www.howshereallydoesit. com). This podcast is hosted by Koren Motekaitis, who is, in her own words, “a mother, wife, family member, friend, entrepreneur and community builder”. If you happen to be Googling Brené Brown, who refers to herself as a research/ storyteller (www.brenebrown.com), you will find that Koren has interviewed Brené several times. An exceptional podcast is

3. For when you want modern parenting advice: The New Family (www.thenewfamily. com). Shout-out to Canadian Brandy Weikle and her podcast explores what families really look like today. There is no end to the topics she covers on her show, which features fascinating guests and top parenting experts who discuss raising kids and modern families. An especially loved installment is Episode 6, in which AFL role model, Kari Svenneby was interviewed

Spawned with Kristen and Liz of CoolMomPicks (www.coolmompicks.com). A fun, quick-moving podcast with the two moms behind the popular blog, Cool Mom Picks. Kristen and Liz chat about topics many parents will relate to. For example, in Episode 13, “Competitive crochet” they talk about the pressure they feel seeing so many kids specializing early. They talk about how to know when your kids are over-scheduled, under-scheduled, when you should let your child quit, and when you should push. They bring a refreshing sense of humour to their conversations and have a great chemistry. www.activeforlife.com

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B4

Friday, January 13, 2017

Abbotsford News

Stress and your oral health Try chewing sugarless gum to prevent grinding throughout the day.

Stress is a common cause of health problems, and your oral health is no exception. Stress may contribute to teeth grinding, gum disease, dry mouth  and canker sores and may also impact your oral health routine and diet – increasing your risk of tooth decay.

• Maintain a good dental hygiene routine. During times of stress you may be more susceptible to dental issues for a number of reasons. Take the time to take care of your mouth by brushing twice a day and flossing. This can help to minimize your risk of tooth decay and gum disease.

Oral health conditions Teeth Grinding: Clenching or grinding (Bruxism) can cause damage to your teeth and enamel as well as headaches and soreness in the jaw. As grinding often occurs during the night you may not be aware you are doing it. Your dentist may recommend a night guard to protect your teeth from damage.

• Find ways to relax and destress overall. • Try relaxation techniques, stay active and exercise, and get plenty of sleep.

Gum Disease: Stress can lower your immune system and increase your risk for infection in the mouth, including gum disease. Dry Mouth: Dry mouth  is both a side effect of stress as well as the medicines used to treat stress and depression. The mouth’s first line of defence against bacteria is saliva, and without it there is an increased risk of tooth decay, gum disease and infection.

Canker Sores: Canker sores (white spots found on the soft tissue of the mouth) are harmless but can be painful. They will usually go away on their own within 1-2 weeks or your dentist may prescribe a topical treatment or rinse.

risk of tooth decay.

Tooth Decay: A neglected oral health routine, unhealthy lifestyle choices and conditions such as dry mouth increase your

• If you wake up with headaches or have jaw pain, you might be clenching or grinding your teeth at night. Your dentist can

Tips to reduce the impact of stress on your oral health: • Talk to your dentist if you think you are clenching or grinding your teeth.

examine your mouth for signs of grinding, such as irregular wear on the surface of the teeth, and make suggestions to limit any damage to your mouth. They may recommend wearing a custom-fit night guard to reduce the pressure on your teeth and protect them from wear. • Be aware of clenching or grinding teeth while you are awake.

• Eat a well-balanced diet and limit caffeine and alcohol. During times of stress it is common for many to snack and drink more often. Be aware of what, and how frequently, you are consuming to minimize any impact on your dental health. Drink plenty of water, especially if you suffer from a dry mouth. This article is from the British Columbia Dental Association. Visit www.bcdental.org for more information.

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Abbotsford News

Friday, January 13, 2017

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B5

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B6

Friday, January 13, 2017

Abbotsford News

Sleep your way to better health Brian Justin Kinesiology Instructor One of the most overlooked keys to better health is sleep. Recent research shows that sleep plays an essential role in warding off disease, losing weight, managing stress, maintaining hormonal balance, and performing at your best. Yet, the funny thing is people often brag about how they were able to get a task done with only 4 hours sleep or less like they get extra credit for it. You lose physiological credit when you get less than optimal sleep. Think of it as Vitamin Z for getting your Z’s. This article will provide 7 tips for optimizing your sleep.

1. Get to bed on time! Ideally it is optimal to get to bed by 10:30 pm as often as you can. If you need time to wind down then adjust your time and try to get to bed by 10 pm. The reason for this is cortisol (stress hormone) levels tend to drop throughout the day and especially as the sun

goes down. With decreasing cortisol levels comes the rise of melatonin which is your sleepy hormone! Then cortisol rises again between 6 am - 9 am inspiring you to rise in the morning. Another consideration is most physical repair occurs between 10 pm - 2 am when deep sleep (delta wave) is at its greatest in the first few cycles of sleep (sleep is broken up into a series of repeated 90 minutes cycles) and can disappear later. Thereafter, from 2 am - 6 am more psychogenic repair occurs. REM sleep is greatest here and blood flow to the brain is greatest. This occurs in the later cycles of sleep.

2. Minimize your exposure to bright lights for at least 2 hours prior to bed. The light will trick your body into thinking it is daylight by stimulating your pineal gland and consequentially causing a reduction of melatonin. Melatonin secretion is triggered by darkness and blocked by

light exposure. Light also causes a release of cortisol in preparation for daytime activities. When cortisol is increased melatonin is decreased causing you to stay awake.

3. Avoid stimulants like caffeine after lunch. Caffeine has a half-life of 6 hours, so it can hang around for a while stimulating your sympathetic nervous system. Consequently, this increases cortisol stimulating you to wake up.

4. Stay hydrated. Dehydration is a source of stress which will produce stress hormones. As we see above, stress hormones stimulate you. However, don’t drink too much liquid close to bed time as you will disrupt your sleep by having to get up to urinate after sleep has started.

5. Get some physical activity. Activity during the day helps with sleep at night. Be careful not to do intense

cardiovascular activity too close to bedtime as this will increase your cortisol levels affecting your sleep. Optimally, train in the morning when your cortisol levels are highest.

6. Relax before bed. Right before bed is not the ideal time to watch the latest scary movie if you have a hard time getting

7. Make your bedroom cool and dark.

Try these 7 tips out and see how it helps you. Remember, everyone is different so use what works. It is always your call.

The slow drop in body temperature that you experience in a cool room can make you sleepy. Additionally, buy some dark curtains that block out any outside sources of light.

Brian Justin is a Kinesiology Instructor at the University of the Fraser Valley, Somatic Education Coach, and Certified Exercise Physiologist. His passion is to help people enjoy the science and application of movement to everyday life, performance, and stress management.

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Abbotsford News

Friday, January 13, 2017 ADVERTORIAL

What you need to know about 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. 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.

Why is there such a wide range in the cost of a denture? Cost=Quality. A quality, well-fitting, and natural looking denture takes time to make and costs more.

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.

Should I take my dentures out at night? Taking your dentures out at night allows the gums to relax and get oxygen, plus, it prolongs the life span of your dentures. We advise that you keep them in a denture bath in water and don’t let them dry out.

How do I take care of my dentures?

When you first start wearing dentures, you may find pronouncing certain words may require practice, but reading out loud and repeating troublesome words help. 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.

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.

Cliff C. Kafka, Registered Denturist

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?

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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.

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.

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B7


B8

Friday, January 13, 2017

Abbotsford News

4 steps to setting goals that you will actually achieve Brenda Adams Healthy Abbotsford Community Coordinator A lot of people struggle with reaching their health and wellness goals. There are lots of factors that contribute to this. People are busy, overwhelmed, don’t have the right support and often simply don’t know what they want. One of the biggest reasons people don’t reach their goals is they’re setting the wrong goals in the first place. Don’t waste your time or energy on goals that are setting you up to fail. Here are 4 simple steps to make your goalsetting journey a successful one.

STEP #1: Set exciting goals! When we set goals we’re really chasing the feeling that we think that goal will give us. Set your goals based on how you want to feel in your life, set goals that excite you! That excitement will help keep you motivated. A goal that isn’t exciting won’t motivate us on those days when we’re struggling. Watch for when you say things like “I should lose weight” or “I should go to bed earlier”. Shoulds are not very motivating, set your goals based on something you want. In the weight loss example, what is it that you want? Is it to have enough

energy that when you get home you can do things that you want to do? Perhaps to feel more comfortable in your clothes so that you don’t hide from social events and being in photos. Find the want. The other thing to consider is to find an experience that you can work towards that will help you reach your goal. If your goal was weight loss (which to you is really about feeling better in your clothes) consider working towards a physical experience of some kind. Perhaps hiking the Discovery Trail for the first time, or being able to walk 5 kms without stopping. To achieve either of those, you’ll need to exercise and eat food that fuels your body. Both of those behaviours will result in you losing weight and feeling better in your clothes. It’s a lot more fun to think about preparing yourself for an experience than it is to work on losing weight.

STEP #2: Make it SMART The SMART way of goal setting has been around a long time. This version has a slight twist to it: • Specific - what exactly will you achieve • Measurable - there must be something that you can measure • Attainable - the goal needs to be

s e v r e s e d R Your CA ! o o t Y A D A P aS

something you have the ability to accomplish • Resonant - when you talk about this goal you light up, you get excited • Time Based - you have a target date to achieve the goal by Here’s an example: I want to hike the Discovery Trail by the end of September. • Specific – yes, the Discovery Trail is something specific • Measureable – when I get to the end I know I have achieved it • Attainable – with preparation this is something I can absolutely do • Resonant – just thinking about being on the trail gets me excited! • Time based – yes, end of September

STEP #3: Identify your personal barriers Barriers are things that could get in the way of you reaching your goal. Take a minute to write down all the things that could get in the way of you reaching your goal. For each of those barriers, think about 1-2 actions you could do when that specific barrier comes up, this is your back-up plan. Let’s say your goal is to walk each night after dinner and one of the barriers that you have identified is the

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The hardest part is simply starting. Brainstorm things that you could do tomorrow that will help you reach your goal. Many people find that having someone to work towards the goal with really helps. Do you have a friend, family member or colleague that has a similar goal? Could you work towards it together, support each other and hold each other accountable? Any time you set a goal it will require you to change your behaviours in some way. And changing our behaviours is one of the hardest things to do. So, take small steps, small successes will lead to reaching your goal. Big steps lead to overwhelm, frustration and ultimately, failure. You got this, take it one step at a time. Brenda Adams is the Healthy Abbotsford Community Coordinator. She uses her background as a Fitness Expert and Life Coach to help people make healthy behavior changes that they can stick to. She can be reached at info@healthyabbotsford.ca

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Abbotsford News

Friday, January 13, 2017

B9

Feel terrific in 10 simple steps Michal Ofer Nutrition Coach There is no perfect formula that will work across the board for everyone, however there are definitely some nutritional and lifestyle basics that work as a foundation to start you on your path to feeling terrific.

Personal Responsibility Embrace that it is you who is able to empower yourself to take control of your body, your life and your health. • Choose to honour and respect your body • Choose health • Choose strength • Choose feeling terrific

Nourish Eat real food! Avoid processed foods and food-like substances. Foods that cause inflammation to the body need to be eliminated. These include gluten, grains, soy, corn and refined and added sugar. This could also include eggs, dairy, caffeine and alcohol. Try to avoid anything artificial – sweeteners, colours, additives. No good can be derived from chemically manufactured food stuffs. There is much variety of real food out there, you just may not see it advertised on a billboard or TV: clean proteins, naturally occurring fats and plants. Eat your vegetables, all types, in all forms, raw, steamed, sautéed, boiled and stewed. Eat with enjoyment, gusto and pleasure.

Hydrate Drink water! When you deprive your cells of water they begin to react differently and degenerate. The results can include fatigue, hunger, digestive problems, headaches, sugar cravings and confusion. Coffee, tea, sodas, juices and alcohol are not water.

Sleep Sleep deprivation can impact your memory, mood, feeling and reactions, as well as increase inflammation, add to stress, cause digestive issues, premature aging and stimulate weight gain. The need for sleep is personal, however, for most adult individuals 7-9 hours seems to be sufficient.

Stress Stress can contribute to weight gain and premature aging. The constant, low level stress you experience within your day-today modern life is interpreted no differently by your body than a life threatening experience. Long term stress is destructive to your health, compromising immunity, digestion and hormonal functioning. Managing stress becomes paramount to feeling terrific. Do your best to reduce the ‘noise’ in your life.

Move Moving is the foundation for good health and makes life better. Without regular movement, you cannot feel terrific. Do all 3 types of movement: • Slow - Walk, and walk a lot.

Be inspired, be passionate, and enjoy yourself.

• Quick - Brief bursts of high intensity movement

Connect

• Heavy - If you want to build muscle and stay lean well into your older years, you will need to regularly lift heavy things. If you aren’t used to moving your body in these ways, take it slow, build up to it. If you have any health issues/concerns talk to your doctor first.

Play Play is an important factor in continually shaping the brain throughout life and has a great positive impact on your emotional well-being and creative potential.

Non-food sources of nourishment are your true source of fuel. You can only feel terrific if you nurture connection with yourself, your spirit and others. Nourish yourself with compassionate, warm words and acts of kindness.

Avoid Toxic foods, chemicals, substances, situations and relationships can play havoc on your path to feeling terrific. Contaminants found in your everyday life may play a significant role in sabotaging your wellness goals. Limit the use of:

• Products containing parabens or PCB’s (Polychlorinated Biphenyls is a group of chemicals that are now banned in Canada)

journey. It is up to you to evaluate.

• Pesticides

What keeps your weight stable and healthy?

• Mold and fungi • Phthalates (a group of chemicals used to make plastics more flexible and harder to break)

Dioxins Harsh cleaning products Over the counter medications which are chemicals that accumulate over time.

Experiment Feeling terrific is a personal

What works? What makes your body run smoothly and optimally?

What leaves you feeling energized, motivated and rearing to go? The time is now. What are you waiting for? Small steps lead to big changes. This is not a race. Create your own pace and trust the process. As the saying goes, six months from now you’ll wish that you had started today. Michal Ofer is a nutrition coach and digestive health expert. She can be reached at www. michalofer.com.

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B10

Friday, January 13, 2017

Abbotsford News

Exercise can be as powerful as medication Julie Elliott Live Well Exercise Clinic

your health is to form manageable healthy habits that will change your lifestyle - permanently. The best way to do this is slowly, step by step.

Did you know that physical activity is the number one predictor of your overall health? A sedentary lifestyle is now considered a dangerous modern health threat, and in North America, that is the norm for most of us. The World Health Organization has declared chronic diseases the number one killer on the planet. Chronic disease is now the cause of over sixty per cent of deaths worldwide, and the death toll continues climb. The baby boomers will be the first generation to enter their elderly years in worse health than their parents were at the same age. Our society has made a radical shift over generations from hunter-gatherers, to agrarian to today when most people sit at desk jobs and no longer work the farm, or walk to school or work. As a result of this sedentary lifestyle, obesity is reaching epidemic proportions. The population is aging, and more people are living unhealthy lifestyles contributing to heart disease, high blood pressure and diabetes. Chronic

If you are looking to lose weight, lower your blood sugar or cholesterol, or reduce your blood pressure, every minute of exercise that you can fit into your week helps. Aim for 150 minutes of moderate to vigorous physical activity a week. diseases take a heavy toll on our collective health and cost vast amounts of money to the health care system in treatment, medication and medical interventions. The total economic burden of excess weight and physical inactivity in Canada is estimated at $29 billion per year. But what if we could avoid a lot of expensive medical procedures and hospitalization, and spare ourselves the many side effects of medication to control blood pressure and lower blood sugars? There is one course of action that is inexpensive with no negative side effects: exercise. Dr. Robert N. Butler, the former director of the U.S. National Institute on Aging has said: “If exercise could be packed in a pill, it would be

the single most widely prescribed and beneficial medicine in the nation.” Scientific evidence continues to mount supporting the numerous medical benefits of exercise as medicine. Recently published studies report that regular exercise and a healthy diet can help fight many of the most prevalent chronic diseases: heart disease; lung conditions; hypertension; diabetes; and arthritis.

• Reduce the incidence of diabetes by almost 50% • Help you age. Studies show that regular daily exercise significantly improves balance and stability as we age and prevents this inevitable decline • After one year of exercise: the risk of heart disease drops by 50%; the risk of cancer drops by 20%; the risk of falls in the elderly drops by 60%

• Reduce the incidence of high blood pressure by almost 50%

Exercise is a powerful tool to prevent and manage chronic disease such as diabetes, heart disease and obesity. In fact, doctors across North America are now starting to prescribe exercise, in addition to, and sometimes instead of, medication.

• Lower the risk of stroke by 27%

What’s critical about improving

Regular exercise at the right intensity can: • Reduce the risk of heart disease by 40%

If you haven’t exercised in years, start low and go slow. Go for a daily walk. Do some stretching. Head to a pool and try a gentle swim. But don’t just think about formal exercise (a yoga class, going for a run, or 30 minutes on a treadmill). Also remember to add activity to your day (walk instead of drive, stand instead of sit, do some gardening, take the stairs instead of the elevator, etc.) Every little bit of activity can help you get on the path to more active and healthy life. Exercise is the best medicine! Julie Elliott is the owner of the new LIVE WELL Exercise Clinic in Abbotsford, a medical fitness clinic specializing in supervised exercise and healthy lifestyle coaching. For more information on LIVE WELL’s programs visit www.livewellclinic.ca.

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Abbotsford News

Friday, January 13, 2017

Fix your vision, eliminate the need for reading glasses.

Your life will change, so will your vision.

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B11


B12 Friday, January 13, 2017

Abbotsford News

Less screens m media than their peers. Parents who impose media-related rules of time limits or content limits have children who are less media saturated.

Top ten screen tips: 1. Limit screen time (TV, videos, computer games and internet) to less than 2 hours per day. One hour is better. Especially, limit inactive recreational screen time. “Kids today are the first generation to grow up in this digital age. The media’s influence has never been so powerful, and raising children in a “digital age” presents parents with both opportunities and challenges,” according to commonsensemedia.org. Screens like TVs, computers and handheld devices are important in our world. Children must learn to manage screens if they wish to live healthy and balanced lives. Research indicates that only one-third of parents set parental controls and monitor their children’s online activities. And children whose parents set rules or limit access to screens spend less time with

2. Limit TV viewing or computer use before bed, and take screens out of bedrooms. Using screens before bedtime can lead to sleep problems in children. 3. Create “house rules” to turn off the screens at mealtimes and while doing homework and all screens should be off if not being watched.

4. Make sure sitters or other caregivers

are aware of your house rules.

er g am es ay. On , e cre atio nal ed,

5. Encourage children to choose healthy ree n

s

n of snacks and reduce snacking in front TV. Children tend to eat while they watch, and eat what they watch (which is often unhealthy).

6. Help children develop the skills and the balanced perspective they need to use media information effectively and wisely. Children need to be critical thinkers and separate what is real from what is virtual. 7. Have a family reading time each evening, where family members sit in the same room to read something of their choice. Too many kids replace books with screens.

8.

Get active together. Go for a walk, bike ride, ski or swim. Help children experience life instead of watching it.

9. Create opportunities at home for your child to socially interact with family members and friends. Communication skills are often lost with excessive use of screens. 10. Limit your own screen time, and let your children see you participate in sports, hobbies and active, creative play. Let them learn from you how to balance media use as part of a healthy lifestyle.

www.screensm

Dis


Abbotsford News

Friday, January 13, 2017 B13

?

means more success Fact #1

Fact #4

Reduced screen time leads to more school success.

Reduced screen time is associated with healthier weights.

Research indicates that too much screen time is linked to:

Less screen time means more physical activity and less junk food. Children who watch more than 2 hours of screen time per day have double the risk of being overweight or obese than children who watch an hour or less per day:

kk Attention and learning problems kk Poor problem solving, imagination and creativity kk Poor language development and reading skills

Fact #2 Reduced screen time leads to more physical activity and better physical fitness. Our bodies are designed to more and research indicates: kk Children, ages 8 to 18, spend more time sitting in front of computers, TVs and game screens than any other activity in their lives except sleeping.

Fact #3 Reduced screen time means better nutrition.

kk Nearly 1 of every 3 children is at risk of being overweight. Complications of obesity include: – High cholesterol and/or blood pressure – Type 2 diabetes mellitus, and – Many other health and social problems

Fun no-cost or low-cost things to do with your family: • Explore our parks (find locations at www.abbotsford.ca/prc) • Play at a Live 5210 Playbox (www.healthyabbotsford.ca) • Walk Discovery Trail (map is available at www.abbotsford.ca/prc)

Fact #5 Reduced screen time leads to better social skills. Social skills are critical to success in today’s world and research indicates: kk Too much screen time can lead to poor social skills

Kids eat what they watch and eat while they watch and the research indicates:

kk In adolescents, increased time spent viewing TV, videos or DVDs, gaming and using computers may be associated with poor attachment to parents and peers

kk Screen time (TV) exposes children to the marketing of unhealthy food and drink choices. Children who watch more TV snack more and drink more sugary drinks.

kk More time spent watching violent shows on television is related to less time engaged in other activities with friends. More time spent co-viewing TV with friends was related to more time engaged in other activities with friends

• Check out what the Youth Commission has planned (www.abbyyouth.com) • Find an amazing book at your local library (www.fvrl.bc.ca) • Experience open playtime at ARC (www.abbotsford.ca/prc) • Experience a Circle Farm Tour (www.circlefarmtour.com)

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B14

Friday, January 13, 2017

Abbotsford News

Do you want to eat better? Perhaps be more active but don’t know where to start? Do you feel overwhelmed with all the information out there? We’ve simplified it for you

Healthy Living is just a click away.

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Abbotsford News

Friday, January 13, 2017

B15

Don’t stress about doing it all Cate Baio Transformational Coach

do they stand for? What values do they uphold? Chances are, you too hold those values dear to your heart. If you don’t, you aspire to. If you have a little more time, Google a list of values, circle the words that resonate with you and then put them together in groups that are similar. For example, I have grouped family, friends, and compassion under love. As you find one word that represents the others, you have identified a core value!

Have you ever had one of those days where you just don’t stop running? I know you have. It’s like you can’t catch a break or a breath. Those are crazy days. Then, you come home, and still have to make a wholesome dinner for your family. I am here to share with you what a very wise woman once told her daughter...

‘Put. The Kale. Down.’ I am sharing these words of wisdom with you because they are gold. Sometimes, we have to take a step back and think of plan B. If the kale salad is going to make you snap at your kids or put you over the edge, is it worth it? What’s in the freezer? Takeout tonight? Seriously. Eat well, but don’t lose your mind over it. We put so much pressure on ourselves. We want to do the best for our families and sometimes in the thick of it, we can’t see an alternative. It doesn’t make you a bad person because you didn’t feed your family greens tonight. This is just another practice in letting go. Sure I could give you a million tips on how to be prepared, meal prep and so on, but that’s what Pinterest is for. I’m here to tell you,

permission to be imperfect?

normal. “Doing is all” is NOT normal.

And if you haven’t figured it out yet, the kale is simply a metaphor. It’s not really about the kale. We can leave the kale out of it. It’s just trying to make us feel good. The reality is...

In times like this, I encourage you to hone in on your values. What are they? What is really important to you? If you don’t know, think about it. Come up with four or five words that embody how you want to live, act and be. For example, my words boil down to love, peace, courage, and joy. Then you can ask yourself, how is what I am doing in alignment with who I want to be and how I want to FEEL. If you are losing it because you are exhausted and the kale salad is going to put you over the edge, then what would love do?

We take on too much! And we are left asking the question, “How does she do it?”

Guess what? She doesn’t. No one does it all. It is a construct that we believe to be true. It has been fed to us for decades and that messaging doesn’t disconnect in our brains that easy. It takes time and conscious awareness to begin to rewire our brains to believe that normal IS

You are not alone. What would happen if you gave yourself

If you want to hone in on your values but don’t know where to start, you can think of someone you deeply admire. What

Imagine how your core values can become an internal GPS system to guide your decisions, goals, choices and perspectives. They become a tool for an on-demand check-in which can keep you even keeled and on the right track during stressful times. If things are feeling off, you will know you are out of alignment with your values and by simply asking, “What would [ insert value here ] do?” You can make a shift to get back on track. All of a sudden, big decisions are a lot easier to make. Which career is more in alignment with your core values? How do you spend your days and what is that teaching your children about what you value? See what I mean? From the big picture to the everyday, knowing our values plays an integral part in living a well-balanced, whole-hearted life. Cate Baio, CPC, ACC is a Transformational Coach who supports heart-centred people in letting go of who they “should” be by helping them discover who they really are. She can be reached at cate@catebaio.com or you can check out her website at catebaio.com

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B16

Friday, January 13, 2017

Abbotsford News

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Abbotsford News

Friday, January 13, 2017

There’s an app for that To help support your road to wellness, there’s a number of apps that can give you the clarity and motivation you may have been missing. These apps are among the most popular, according to Google, but the reality is, there’s hundreds to choose from. So, if you don’t find one right away that fits your needs, there’s always a bunch of different ones to try. Don’t give up, keep searching for the one that works best for you. Sometimes the best ones are recommended by your local gym, wellness centre or friends.

Keelo

www.keelo.com

High Intensity HIIT Workouts at Home & Gym Workouts take about 7 to 20 minutes to complete. The app combines strength, cardio, and conditioning into one program. The app is designed to remove the decision fatigue of trying to figure out what to do. Instead, it will tell you exactly what to do with video instructions, plus it keeps track of your progress. There is a free and a paid version.

Cookspiration

www.cookspiration.com

Healthy Eating 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.

WalkJogRun

www.walkjogrunapp.com

GPS Running Routes This is an comprehensive iPhone app for keeping track of walking and running routes around you. It has a database containing more than a million routes worldwide. You can follow the suggested nearby routes based on time or distance (less than a mile all the way up to 20 or 30 miles and beyond). Or, create your own route and save it in the app. Other features include a place to log your training sessions, calorie-burn estimates, pace tracker and, my favorite, GPS tracking, accurately displaying where you are along the route.

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Friday, January 13, 2017

Abbotsford News

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Abbotsford News

Friday, January 13, 2017

B19

Be a meal prep magician with these 9 tips! Katie Larsen Personal Trainer

Double your output without doubling your time: Make every effort in the kitchen count for at least 1 more meal beyond the one you are about to eat. Roasting chicken for dinner? Cook 2 chickens, use the extra meat and bones to make lunch meat, soup and a casserole.

Stock your freezer: Cooked meat, cut up vegetables, sauces, soups, fresh herbs even cooked eggs can all be frozen. Keep freezer bags handy (be kind to the environment and reuse them). Use the things in your freezer, aim to freeze 2 meals a week and use one older one.

Mason jars are the BEST storage: For weekly prepped meals: 250ml for snacks (overnight oatmeal, chia pudding, yogurt and fruit). 500ml for breakfasts (omelets, protein pancakes, sweet potato pancakes (all raw, pre-mixed, ready to cook), meal size yogurt and fruit. 1L for salads-yes Pinterest! Layer the salad with dressing on the bottom then protein, then carbs, then veggies for week long freshness. Just shake, pour into a bowl and eat.

Plan Plan Plan!!! Use a full size piece of paper for your list, beside each item write

the instructions on how to prep it. Start with each meal you typically eat in a day and write down the ingredients you will need for each meal. For example: 3 doz eggs-hard boil 1 doz, 1 doz 500ml jars-omelets, 1 doz for frittata to freeze. 2 heads broccoli-cut into bite size pieces, store in veggie bags for dinners and dipping. 1 bag oats-¼ cup 12x250ml jars for overnight oatmeal.

Shop the sales: Protein is the most costly part of our diet, when there is a good sale, buy and freeze as much as you can. Ground meats can be cooked and frozen so you can make tacos, chilies and sauces and skip a step.

Prep it before you put it away: Beat procrastination; follow your instructions on your list as soon as you get the food

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Set yourself up for success: Every night before bed take 5 minutes to have your lunch kit beside the fridge, set the fry pan on the stove so you will cook a hot breakfast, take out whatever you need thawed for dinner. Close your eyes and visualize yourself going through the motions of having your food all ready for you. This is part of ‘finding your rhythm’.

Make your food YUMMY! Use healthy fats and lots of variety in your seasonings.

I want to leave you with one final thought: Every minute spent in preparation saves 10 in execution. Stop and say it out loud right now. Every minute spent in preparation saves 10 in execution. Start off small, commit to prep just your lunches this week, and then add in your breakfasts then snacks. Plan your dinners more carefully to avoid the “OMG it’s 5:30 everyone is hungry and we have nothing ready – let’s hit a drive-thru” moments. Take a breath, you’ve got this! Katie Larsen is a certified Personal Trainer who works with clients in-person and on-line. She can be reached at www.facebook.com/phoenixfitnesskamloops.

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Always have cooked meat and healthy carbs ready to eat. Bake sweet potatoes on a pan without peeling, when they cool they shrink in their skin and peel easily. Bake chicken in bulk and freeze some of it for salads. Cook up a big batch of rice and use in salads and on the fly dinners. Bake or boil lots of potatoes and freeze them cubed, bake to defrost.

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B20

Friday, January 13, 2017

Abbotsford News

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www.abbotsford.ca/prc Abbotsford Recreation Centre 604.853.4221 | Matsqui Recreation Centre 604.855.0500


Abbotsford News

Friday, January 13, 2017

B21

2016 A-LIST WINNER TH

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2nd LAST TUESDAY of every month

*SOME RESTRICTIONS APPLY.

#7-33555 SOUTH FRASER WAY Located near 5 corners in downtown Abbotsford

STORE: 604.852.8529

TAN: 604.852.8979

MONDAY to FRIDAY: 9:00AM-5:30PM • SATURDAY: 9:30AM-5:30PM • SUNDAY: NOON-4PM


Friday, January 13, 2017

Abbotsford News

W E N R Y E P AR P A

!

H

B22

ABBOTSFORD

Never stop moving. Murray GM has you covered with the ALL NEW Chevrolet Cruze Hatch 5 passenger model. The Cruze is all business in the front and PARTY in the rear... With all your gear! Standard features: APPLE CAR PLAY, 1,2336 CARGO VOLUME, AVAILABLE 4G LTE WITH WI-FI CONNECTIVITY AND STANDARD TURBO ENGINE AND SO MUCH MORE!

The ALL-NEW 2017 CRUZE HATCH is made to work hard for you. With a unique combination of entertainment technology, remarkable efficiency and advanced safety features, this sporty compact hatchback helps you get where you’re going without missing a beat.

CHEVROLET VOLT

85KMS ON A SINGLE

22,195

$

CHEVROLET BOLT

CAR OF THE YEAR AWARD

COMING SOON!

GO ELECTRIC AND GO FARTHER THAN EVER! 85 KMS ON A SINGLE CHARGE BEFORE USING ITS 1.5 GAS POWERED RANGE EXTENDER!

CHARGE

STARTING AT

STARTING AT

$

39,990

MINUS GOV’T REBATE

5000

$

321 KMS ON A SINGLE CHARGE

THE ALL NEW BOLT IS ALL ELECTRIC, A SINGLE CHARGE WILL PROVIDE YOU WITH ENOUGH SPARK TO TAKE YOU OVER 200 MILES AND ITS QUICK TOO!

STARTING AT

$

44,515

MINUS GOV’T REBATE

5000

$

uke

CHEVROLET

GMC

BUICK

CADILLAC

ABBOTSFORD

Sales & Service 604-857-5200 30355 Automall Drive ( Fraser Valley Auto Mall )

murraygmabbotsford.com

DL #30735

D


Abbotsford News

Friday, January 13, 2017

B23

Physical activity is the key to almost everything INTELLECTUAL CAPITAL

EMOTIONAL CAPITAL

PHYSICAL CAPITAL

Improvements in:

Improvements in:

Improvements in:

• Educational attainment

• Fun, enjoyment, satisfaction

• General motor skills

• School engagement

• Feeling good

• Processing speed

• Self-esteem

• Functional fitness/Physical appearance

• Executive function/Inhibition/ Mental flexibility

• Self-efficacy

• Cardio respiratory fitness

• Body image

• Muscular strength

• Are your children struggling in school? Physical activity can help.

• Memory

• Intrinsic motivation for physical activity

• Adiposity/Body composition

• Academic performance

• Mood

• Lipid profile

• Are you struggling with staying focused? Physical activity can help.

• Brain structure and function

Prevention/treatment of:

• Bone health/Osteoporosis

• Concentration/Attention/ Impulse control

• Stress

• Joint health

• Depression

• Maternal & infant health

• Anxiety

• Rehabilitation & recovery

We’ve all heard the standard list of benefits of physical activity, be a healthier weight, have more energy, improved self-esteem etc. But did you know that the benefits actually reach into almost every area of your life? Whether it’s yourself that needs to be more active, or your children or your family members, it’s critical to all of us.

• Are you feeling depressed or anxious? Physical activity can help. • Are you concerned with developing a chronic disease? Physical activity can help.

• Learning • ADHD management • Age-related cognitive

• Immune system function

INDIVIDUAL CAPITAL

• Sleep patterns

Improvements in:

• Nutrition/Diet

We know that changing your habits so that you are more physically active is hard. Visit www.healthyabbotsford.ca for simple tips and expert information to help you make the changes. Let’s all find innovative ways to keep moving. And teach kids the benefits of physical activity.

SOCIAL CAPITAL

• Activity knowledge and skills

Prevention/treatment of:

Improvements in:

• Social skills/Life skills/Non-cognitive skills

• Social norms

• Sportsmanship

• Metabolic syndrome/ Type 2 diabetes

• Social network/Positive relationships

• Time management

• Social status/Social commitment

• Goal setting

• Social inclusion & acceptance

• Initiative/Leadership

www.designedtomove.org

• Trust/Teamwork/Collaboration

• Honesty/Integrity/Respect/Responsibility

The Human Capital model

• Civic participation

• Enthusiasm/Intrinsic motivation

• Gender equality

• Commitment/Self discipline/ Self control/Persistence

The comprehensive benefits of physical activity, sports and physical education are underestimated today. These points shows the spectrum of benefits to an individual and economy. Each “capital” refers to a set of outcomes that underpin our well-being and success. Nike, Inc. initiated a multidisciplinary input and validation process with a pool of experts to develop this model, which is informed by more than 500 pieces of published research. The scholarly foundation for this work is further elucidated in Bailey, R., Hillman, C., Arent, S. & Peitpas, A. (2013). “Physical Activity: An Underestimated Investment in Human Capital?” Journal of Physical Activity and Health, 10, 289-308. © Copyright 2012 by Nike, Inc.

• Equity for persons with disabilities

• Overall mortality • Cardiovascular disease • Coronary heart disease • Hypertension • Stroke • Colon & breast cancer • Lung, endometrial, ovarian cancers

• Crime, juvenile delinquency & gang participation reduction

• Assertiveness & courage

• Community cohesion

FINANCIAL CAPITAL

Reduction of:

• Peace/Understanding/Recovery

Improvements in:

• Falls

• Bridging differences (socio economic status, racial, ethnic, disability, religious, sexual)

• Income

• Smoking

• Job success

• Teen pregnancy

• Productivity/Job performance

• Risky sex

• Morale/Commitment/Turnover

• Drug use

Reduction in:

• Addiction

• Safety & support

• Health care costs • Absenteeism • Presenteeism

• Back pain

• Suicide


B24

Friday, January 13, 2017

Abbotsford News

Have you checked GAS PRICES lately?

Up to 63 MPG city driving!

SAVE $$$$

20 THUMBS UP! TOYOTA HYBRID CELEBRATES 20 YEARS OF LEADING THE CHARGE

Join over 9 MILLION drivers who have switched to a Toyota Hybrid and haven’t looked back. Toyota’s patented hybrid technology gives an unmatched combination of performance, efficiency and low emissions. We offer more hybrids than any other carmaker. We’ve won the most ecoENERGY Awards, recognizing the most fuel-efficient vehicles in Canada. And since we launched the world’s first widely available production hybrid in 1997, we’ve sold more than 9,000,000 in 80 countries around the world.

FINANCE A TOYOTA HYBRID $ from as low as 234*/MO @

0% FOR 36 MONTHS

OR LEASE...

21,235* $ or as low as 54* bi-weekly % @ 1.49 FOR 60 MONTHS from as low as

$

RAV4 HYBRID

HIGHLANDER HYBRID

CAMRY HYBRID

PRIUS C HYBRID

5000

DL#5736 DL#5736

Get Aeroplan Miles

PRIUS V HYBRID

with every new Toyota this month!

Plus Earn Bonus Aeroplan Miles. P

DEALER FOR TOWN 50 Y E M EA O H R R

S!

YO U

PRIUS HYBRID

30210 AUTOMALL DRIVE - ABBOTSFORD

604.857.2657

www.sunrisetoyota.ca

*OAC, plus applicable taxes & levies. Price & payments for 2017 Prius C.


Special Features - The Pulse 2017