Special Features - The Pulse - 2018

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THE PULSE 2018

{ Your Guide to Healthy Living {

A Healthy Community is a Happy Community

ABBOTSFORD

ABBOTSFORD

RESPECT

RESPECT

S C H O OL

D I S T R I C T

OPPORTUNITY

I N N O VAT I O N

S C H O OL

D I S T R I C T

OPPORTUNITY

I N N O VAT I O N

Abbotsford

Division of Family Practice A GPSC initiative

B2 Friday, January 12, 2018

Abbotsford News

www.abbynews.com

LEGENDARY

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E

UT ESSENDENE AVE H FR AS ER GOSSLING WAY W AY SO UT H FR AS ER GOSSLING WAY W AY

V VE AY A AY A RAILW W AILW

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2556 Montrose Abbotsford saturDaY 9:30 To 5:30 Avenue, suNDaY 11:00 To 5:00

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Abbotsford News

www.abbynews.com

WHAT’S INSIDE

5

keystone habit The one habit that rules them all

6

Feeling lonely?

Get more connected socially

steps to a healthy mouth 5 Tips to keep your mouth healthy

12

yoga It does more than you think

13

sitting How too much of it affects our bodies

15

kids won’t eat?

Try using the Division of Responsibility

adulting Time to become an adult with regards to nutrition

dental facts Regular dentist visits are recommended

9

17 19

Friday, January 12, 2018 B3

Message from the Mayor

When most of us think about living a healthy lifestyle, we think of eating nutritious foods, exercising regularly, and ensuring that we have enough sleep. But did you know that establishing strong social connections improves your health?

Research has shown us that when we are socially connected, we can have a longer life, stronger immunity, lower rates of anxiety and a higher degree of self-esteem.

To put it simply, one way to improve your health is to reach out to others. Think about volunteering in the community, get to know someone new in your neighbourhood, exercise with a friend or two, or plan family time activities.

Here are a couple of activities I enjoy that help me build relationships: • Our system of parks and trails in Abbotsford is the perfect opportunity to be active and to meet people. My wife and I enjoy walking a couple laps around Mill Lake or the loop at Willband Creek. There are always friendly people to connect with along the way; • As a family, we get together once a week for dinner at our home. It is a wonderful time to connect as a family and it allows my wife and I to keep up with our quickly growing, quickly changing grandkids; • I enjoy being active with my grandkids – even if it’s just shooting hoops in the summer. One of my favourite times with them is exploring our farm and hiking through 10 acres of bushland. We make all kinds of discoveries and love finding the old growth tree stumps.

• This year the City is launching a new initiative that will encourage families to be active, get to know neighbourhood parks, and have fun

with others all at the same time.

Walk Abbotsford is a 30-minute weekly walk, led by a volunteer, in neighbourhoods throughout the city.

For more information, please visit www.walkabbotsford.ca.

Let’s work together for a healthy, connected community!

Mayor Henry Braun

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B4 Friday, January 12, 2018

Abbotsford News

www.abbynews.com

Take the First Step!

Join our city-wide walking program where volunteers lead walks every week in neighbourhoods throughout the city.

All ages and ability levels are welcome.

Meet your neighbours, explore your community, have quality time with your family.

Visit www.walkabbotsford.ca for dates and locations or to learn more about becoming a Walk Leader

People Helping People

Abbotsford News

www.abbynews.com

Friday, January 12, 2018 B5

Keystone Habit – the one habit that rules them all Brenda Adams Healthy Abbotsford Community Coordinator When you’re thinking about changing something in your life, doesn’t matter what it is, it will require you to change your behaviours in some way. Want to get more sleep, you’ll have to change your behaviours in the evening so you can get to bed earlier. Want to eat better?

You’re going to have to change your behaviours around grocery shopping, cooking and eating out.

And here’s the thing that you almost never hear….behaviour change is one of the hardest things you can ask a human being to do. It doesn’t matter how much better their life will be or how much they want the change, behavior change is HARD.

Here’s the good news, if you know what your keystone habit is, changing your behaviours is a lot easier.

A keystone habit is one that has the ability to start a chain reaction that changes other habits/ behaviours. You don’t need to stress out about doing ALL of these different habits/behvaiours every day, just your keystone habit.

Think about your life, what is that thing that when you’re doing it, on a regular basis, other things seem to fall into place more easily? Perhaps you notice that when you get to bed earlier you can wake up earlier and have time to eat a nourishing breakfast. And after eating a good breakfast you actually make better for choices for the rest of the day. And then because you’ve been eating well you feel better and have the motivation and the energy to go outside and play with your kids or go for walk. In that scenario the keystone habit was getting to bed earlier. It wasn’t about having to get to bed, eat a good breakfast, eat a good lunch and then get some physical activity, it was sinply about getting to bed earlier. One habit. When that one habit happens, the other healthy behaviours are easier to do.

So what’s your keystone habit?

Maybe it’s being physically active, or drinking more water.

Maybe it’s writing in a journal, or keeping your kitchen clean.

There are dozens of different things it could be.

STUDY HEALTH CARE IN CHILLIWACK APPLY NOWHEALTH FOR FALLCARE 2018IN CHILLIWACK STUDY STUDY HEALTH CARE IN CHILLIWACK UFV health sciences gradsFOR are FOR in high demand with2018 local employers. Increase APPLY NOW FALL 2018 APPLY NOW FALL your earning potential. Learn from industry experts in UFV’s state-of-the-art STUDY HEALTH CARE IN CHILLIWACK facilities. followingwithprograms: UFVNow healthaccepting sciencesapplications grads are inforhighthedemand local employers. Increase APPLY NOW 2018 your earningFOR potential.FALL Learn from industry experts in UFV’s state-of-the-art

You don’t have to change everything, you just have to

change the one thing that will cause the chain reaction to happen.

Brenda Adams is the Healthy Abbotsford

For more information about habits and

Community Coordinator. She can be reached

behavior change check out the book “The

at info@healthyabbotsford.ca

Power of Habit” by Charles Duhigg.

UFV health sciences grads are in high demand with local employers. Increase your earning potential. Learn from industry experts in UFV’s state-of-the-art facilities. Now accepting applications for the following programs:

HEALTH CARE ASSISTANT CERTIFICATE | ufv.ca/health-care-assistant www.ufv.ca/health-care-assistant

HEALTH CARENow ASSISTANT facilities. acceptingCERTIFICATE applications |forufv.ca/health-care-assistant the following programs: Caregivers are needed front-line care towith ever-growing numbers of patients in the UFV health sciences gradstoareprovide in high demand local employers.

Increase www.ufv.ca/dental-assistant CERTIFIED DENTAL ASSISTANT CERTIFICATE | ufv.ca/dental-assistant Fraser Valley.

There are many employment opportunities for graduates who work with the aging your earning HEALTH potential.CARE LearnASSISTANT from industryCERTIFICATE experts in UFV’ s state-of-the-art | ufv.ca/health-care-assistant population in residential care facilities and home support.

Start your new career in 24 weeks. facilities. NowCaregivers accepting applications for the following programs: are needed to provide front-line care to ever-growing numbers of patients in the Caregivers are needed to provide front-line care to ever-growing numbers of patients in the Fraser Valley. There are many employment opportunities for graduates who work with the aging population in residential care facilities and home support. Start your new career in 24 weeks.

STUDY HEALTH CARE IN CHILLIWACK APPLY NOW FOR FALL 2018Fraser Valley. There are many employment opportunities for graduates who work with the aging Become a valued member of a dental health care team and work right alongside a dentist to provide oral care. Small class sizes give you access to faculty who are industry experts.

Practicum placements will give you full-time experience in a dental office and prepare you for future employment.

www.ufv.ca/practical-nursing PRACTICAL NURSING DIPLOMA | ufv.ca/practical-nursing

CERTIFIED DENTAL ASSISTANT CERTIFICATE | ufv.ca/dental-assistant HEALTH CARE ASSISTANT CERTIFICATE population in residential care facilities |andufv.ca/health-care-assistant home support. Start your new career in 24 weeks.

UFV health sciences grads are in high demandBecome with local employers.

Increase a valued member of a dental care team numbers and workofright alongside Caregivers are needed to provide front-line carehealth to ever-growing patients in thea dentist to your earning potential. Learn from industry experts inoralareUFV’ sSmall state-of-the-art provide care. class sizesopportunities give you accessfortograduates faculty who areworkindustry experts.

Fraser Valley.

There many employment who with the aging CERTIFIED DENTAL ASSISTANT CERTIFICATE | ufv.ca/dental-assistant Practicum placements will giveandyouhome full-time experience in anew dental officein 24andweeks. prepare you facilities. Now accepting applications forpopulation the following programs: in residential care facilities support.

Start your career Become ainfo valuedatmember of a dental health care team and work right alongside a dentist to Get more UFV’s 19-month Practical Nursing program prepares you to work with medical practitioners and registered nurses in a variety of health care settings within hospitals, residential care facilities, and the community. Hands-on clinical experience will prepare you to start your career as a Licensed Practical Nurse.

for future employment. www.ufv.ca/health ufv.ca/health provide oral care. Small class sizes give you access to faculty who are industry experts.

HEALTH CARE ASSISTANT CERTIFICATE | ufv.ca/health-care-assistant CERTIFIED DENTAL | ufv.ca/dental-assistant Practicum ASSISTANT placements will CERTIFICATE give you full-time experience in a dental office and prepare you NURSING ufv.ca/practical-nursing Caregivers are needed to provide front-line care toBecome ever-growing theDIPLOMA aPRACTICAL valuednumbers ofpatients a dentalinhealth care team|and work right alongside a dentist to formember futureofemployment.

B6 Friday, January 12, 2018

Abbotsford News

www.abbynews.com

Feeling Lonely?

Dr. Emma Seppala

ly, a landmark survey showed that lack of social connectedness predicts vulnerability to disease and death beyond traditional risk factors such as smoking, blood pressure, and physical activity!

Eat your greens and exercise, yes, but don’t forget to connect.

We all think we know how to take good care of ourselves: eat your veggies, work out and try to get enough sleep. But how many of us know that social connection is just as critical?

One landmark study showed that lack of social connection is a greater detriment to health than obesity, smoking and high blood pressure.

Feel like you may be low on social connection?

Fear not! The good news is that social connection has more to do with your subjective feeling of connection than your number of friends. You could have 1,000 friends and still feel low in connection (thus the expression loneliness in a crowd) but you could also have no close friends or relatives but still feel very connected from within.

On the other hand, strong social connection: • leads to a 50% increased chance of longevity • strengthens your immune system • helps you recover from disease faster • may even lengthen your life!

People who feel more connected to others have lower levels of anxiety and depression. Moreover, studies show they also have higher self-esteem, greater empathy for others, are more trusting and cooperative and, as a consequence, others are more open to trusting and cooperating with them. In other words, social connectedness generates a positive feedback loop of social, emotional and physical well-being.

Unfortunately, the opposite is also

true for those who lack social connectedness. Low levels of social connection are associated with declines in physical and psychological health as well as a higher likelihood for antisocial behavior that leads to further isolation.

Feeling lonely?

Research unfortunately shows that loneliness is on the rise.

Despite its clear importance for health and survival, research shows that social connectedness

is waning at an alarming rate in the US. A revealing sociological study showed that the modal number of close others (i.e., people with whom one feels comfortable sharing a personal problem) Americans claimed to have in 1985 was only three. In 2004 it dropped to zero, with over 25% of Americans saying that they have no one to confide in. This survey suggests that one in four people that we meet may have no one they call a close friend!

This decline in social connectedness may explain reported increases in loneliness, isolation, and alienation and may be why research is finding that loneliness represents one of the leading reasons people seek psychological counseling.

People low in social connection are more vulnerable to anxiety, depression, antisocial behavior, and even suicidal behaviors which tend to further increase their isolation. Most poignant-

Visit www.emmaseppala.com for more information.

Get more connected!

Join Walk Abbotsford and connect with people in your neighbourhood. Walks are 30 minutes long and are for all ages and ability levels. These walks are all about connecting with other people while being active outside. All the dates and locations can be found at www.walkabbotsford.ca.

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Abbotsford News

www.abbynews.com

Friday, January 12, 2018 B7

ACHIEVE YOUR FITNESS GOALS IN 2018 Tanya, and her fabulous Team, work hand-in-hand with clients on the development of customized, comprehensive health management strategies. In addition to overall wellness management, independent health assessments and physical fitness, combining professional expertise with hands on training, we provide outstanding services in the field of healthcare management.

Motivation for New Year’s Resolutions!

The PRIMARY GOAL is to help YOU achieve stability in health, while building upon and achieving your fitness goals.

Take it Slow for long lasting results. Slow progress is better than no progress! Walk on the healthy path towards true health … here’s some ideas to keep you on track.

4-Step Fitness Approach:

• Get to bed by 10:00pm tonight. (the body repairs itself during sleep)

STEP 1: UNDERSTANDING During a confidential 20-minute complimentary Consultation, Tanya will seek to understand your current lifestyle situation and your fitness goals. This helps structure a solid foundation to build a safe and effective fitness strategy.

STEP 2: PLAN PREPARATION If Tanya feels you are a candidate for Personal Training, a personalized Fitness Routine that will help you achieve your short-term and long-term goals will be developed. Each personal training session is tailored specifically to your unique situation. An individualized approach depends upon your current levels, strengths, abilities, experience, availability, family and work schedule.

This personalized planning provides you with the help to deliver solutions for your specific goals.

• Plan this week’s dinner menus. (Be sure to include fat, protein and fiber) • Go for a 15 minute walk. (increases blood flow and serotonin “happy” chemicals) • Sit outside to get some sunshine through the clouds. (bundle up in your parka, get your Vitamin D) • Decide not to eat in your car or at your desk. (make meals enjoyable again!)

These tips all have great benefits to our health, happiness and hormonal balance. By stabilizing blood sugars, getting outdoors and getting moving - you will improve muscle tone, weigh loss, moods, energy and sleep.

Self care is not selfish. Make yourself a priority!

Strive for progress, not perfection!

STEP 3: IMPLEMENTATION We provide all the details associated with implementation of your fitness goals.

This custom designed process allows for individualized attention that goes above and beyond your basic needs.

When clients come to our Personal Training Studio or Barre classes we provide them some feasible goals to strive for!

1. To attend a certain number of sessions (making health a priority)

This custom designed process allows for individualized attention that goes above and beyond your basic needs.

2. Try something new (for me, it’s pilates … I absolutely love the burn in my inner thighs…and who says pilates doesn’t make you sweat)

STEP 4: REVIEW & RE-ASSESSMENT

3. To make it through one set of dumbbell bicep curls or one set of core/abs without taking a rest. (Don’t sweat it if you can’t do it yet - find a weak spot and build from it. For me that’s my abs - hello, recovering from Christmas feasts)

Constant review of your Fitness Plan and your Goals are important to ensuring that your goals remain appropriate and realistic. As you get closer to achieving your goals, new goals become apparent.

We monitor your progress and will make adjustments as needed.

4. Enjoy the endorphin-rush-euphoria (aka: runners high).

You might be tempted to press the snooze button instead of getting to class - but once done, I promise you’ll feel amazing!

One easy call is the first step...

604.852.2223

TANYA

W W W. T R U E H E A LT H F I T N E S S . C A

B8 Friday, January 12, 2018

Abbotsford News

www.abbynews.com

Kick off a New Year with a NeW FLOOR! 2017 A-LIST WINNER TH

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Abbotsford News

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Friday, January 12, 2018 B9

5 Steps to a Healthy Mouth Canadian Dental Association

1. Keep your mouth clean • Use a soft-bristle toothbrush and fluoride toothpaste.

• Wait at least 20–30 minutes after eating before brushing your teeth.

• Floss every day.

• Eat a well-balanced diet.

• Limit foods and beverages containing sugar or carbohydrates.

• Ideal snack foods: cheese, nuts, vegetables, and non-acidic fruits.

• Look for oral care products with the Canadian Dental Association (CDA) Seal.

2. Check your mouth regularly • Look for signs of gum disease: Red, shiny, puffy, sore or sensitive gums Bleeding when you brush or floss Bad breath that won’t go away • Look for signs of oral cancer: Bleeding or open sores that don’t heal White or red patches Numbness or tingling

Small lumps and thickening on the sides or bottom of your tongue, the floor or roof of your mouth, the inside of your cheeks, or on your gums

dentist in the past year have gum disease.

• Regular dental exams and professional cleanings are the best way to prevent and detect problems before they get worse.

3. Eat well

5. Find a Dentist

• Good nutrition helps build strong teeth and gums.

• Munch on mouth healthy snacks like cheeses, nuts, vegetables, and non-acidic fruits.

• Don’t wait for a toothache or a dental emergency to look for a dentist. Ask for recommendations from friends, family, neighbours, or co-workers. If you’re moving, ask if your current dentist can refer you to a dentist in your new area.

4. See your dentist regularly • 48% of Canadians who haven’t seen a

Information from The Canadian Dental Association (www.cda-adc.ca)

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9 CENTURY PARK 10 CIVIC PLAZA

17 DELAIR PARK 18 DOWNES BOWL PARK

3 BASSANI PARK 4 BATEMAN PARK 5 BERRY PARK

11 CLAYBURN PARK 12 CLAYBURN CREEK PARK 13 CLEARBROOK PARK

19 EAGLE MOUNTAIN PARK 20 ELLWOOD PARK 21 FISHTRAP CREEK PARK

S

SUMA

RIDG E RD ELD

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RIVER

IT’S YOU, ONLY FASTER

40

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19

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6 CALLAGHAN PARK 7 CASSIAR PARK 8 CEDAR SPRINGS TRAIL

14 CLEARBROOK TRAIL PARK 15 CROSSLEY PARK 16 DAVE KANDAL PARK

22 GARDNER PARK 23 GOBIND PARK 24 GRANTPARK

HWY EXIT 92

Fraser Valley Trout Hatchery

The Fraser Valley

This website has been developed by the communities of Langley, Abbotsford and Chilliwack to bring the very best of Tourism in the Fraser Valley to your fingertips. Check out the amazing things the Valley has to offer!

The Fraser Valley Trout Hatchery Visitor Centre provides a fun and educational experience for all ages! This indoor/outdoor facility offers self-guided experiences for drop-in visitors including live fish aquariums and interactive displays.

Visit www.thefraservalley.com

Matsqui Trail Regional Park

The park is located on the south shore of the Fraser River across from the town of Mission, and boasts a level dike trail that runs for over 6 miles (10 km) beside the Fraser River. The trail offers good views of the Fraser and the quiet farms that border it, as well as the snowcapped Golden Ears Mountains.

Call 604-504-4716 for more info. Visit www.metrovancouver.org

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Meters 1,500

Plot Date

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57 STONEY CREEK PARK 58 STRAITON PARK

35 MARTENS PARK 36 MATHERS PARK 37 McKEE PARK

43 MOUNTAIN VILLAGE PARK 44 MSA ARENA PARK 45 MUSSELWHITE CEMETERY

51 RAVINE PARK 52 RIDGEVIEW PARK 53 SADDLE PARK

59 TOWNLINE HILL PARK 60 UPPER MACLURE PARK 61 WEBSTER PARK

38 McKEE CREEK PARK 39 McKINLEY PARK 40 McMILLAN PARK

46 OAKRIDGE PARK 47 OLD RIVERSIDE PARK 48 ORIOLE PARK

54 SANDY HILL TRAIL 55 SOUTHERN PARK 56 SPUD MURPHY PARK

62 WILLBAND CREEK PARK 63 WINFIELD PARK 64 YALE COURT PARK

McDonald Park Dark Sky Preserve

Bakerview EcoDairy demonstration farm

Star gazing can be hard to do in the city with all of the lights that seem to shine all through the night. Luckily, there is the MacDonald Park Dark Sky Preserve. This park is kept free of artificial light so that you can truly enjoy the night sky.

Visit www.fvas.net

SLO UG H

ABBOTSFORD CENTRE

49 PALFY PARK 50 PONDEROSA PARK

32 KALGIDHAR PARK

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HWY EXIT 95

WHATCOM RD

CREE

WELLS LINE RD

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45

SUMAS

BUS DEPOT

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NZ

MARSHALL CREEK

33 LOWER FISHTRAP CREEK PARK 34 LOWER SUMAS MOUNTAIN PARK

26 HOMESTEAD PARK 27 HOON PARK 28 HORN CREEK PARK

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This farm has it all! An interactive Learning Centre and theatre, an animal exhibit where you can get up close and personal with goats, a miniature pony or the other farm animals, tours and more. You can also meet the Vitala cows and see their robotic milker at work.

>>

Visit www.ecodairy.ca

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2017 A-LIST FINALIST

locally owned & operated 604.850.5523 / 1707 salton road www.vpo.ca

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Circle farm tour

The tours are self-guided, meaning that you travel in your own car, at your own pace, when it suits you. From apples on the trees to busy buzzing bees, the Abbotsford tour offers a farm fresh, honey sweet experience!

O

FL

53 Lower Sumas 7 Mountain Park

PARK WAY CT SPYGLASS

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Abbotsford News

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Collapsible / Portable Walking Poles

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www.abbynews.com

5.6 km

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Discovery Trail Map TOWNSHIPLINE RD

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RIVERS

Take a HIKE this year & more...

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Abbotsford News

N EN

L MC

RV IC

RD

B10 Friday, January 12, 2018

SE

EMMERSON

GLENMORE RD

HALLERT RD

Abbotsford BMX

Abbotsford is fast becoming a national leader on the BMX scene. The Abbotsford BMX club hosts a permanent outdoor track at Ag-Rec Exhibition Park and operates one of Canada’s premier indoor facilities annually from November to February.

Visit www.abbotsfordbmx.ca

Discovery trail

Discovery Trail is a paved 30+ kilometre, three metre wide, allseason corridor spanning through Abbotsford, connecting the east and west end of the community.

It is surrounded by towering trees, scenic ponds and lush meadows and is a great place to walk, run or cycle.

Visit www.abbotsford.ca

* Available in multiple colours

SERvIcE SpEcIAL:

Sumas Mountain inter-regional park

Sumas Mountain Inter Regional Park encompasses 1,445 hectares of forested mountain that contains many different plant, animal, and bird species and provides many recreational opportunities in its east section.

Visit www.metrovancouver.org

save $20

on a tune-up for your Mountain, Road or Hybrid bicycle.

Standard tune reg $49.95. Only $29.95 with phone picture of this ad.

Valid until Mar. 31/18

2017 A-LIST WINNER

SFORD NEW

S

There is no app for advenTure

Discover the long way home . . .

TH

EA BBOT

SFORD NEW

S

Discover the long way home.

BIKE SHOP

locally owned & operated Stop by &/ check out! road 604.859.2453 1707us salton 1707 SALTON ROAD, ABBOTSFORD www.lifecyclesbikes.com 604.859.2453 / lifecyclesbikes.com

Visit www.circlefarmtour.com

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LO

38

H

UT

L

AL

TH

R PA

EL

9 CENTURY PARK 10 CIVIC PLAZA

17 DELAIR PARK 18 DOWNES BOWL PARK

3 BASSANI PARK 4 BATEMAN PARK 5 BERRY PARK

11 CLAYBURN PARK 12 CLAYBURN CREEK PARK 13 CLEARBROOK PARK

19 EAGLE MOUNTAIN PARK 20 ELLWOOD PARK 21 FISHTRAP CREEK PARK

S

SUMA

RIDG E RD ELD

34

RIVER

IT’S YOU, ONLY FASTER

40

SAA R CR EEK

19

RE

43

6 CALLAGHAN PARK 7 CASSIAR PARK 8 CEDAR SPRINGS TRAIL

14 CLEARBROOK TRAIL PARK 15 CROSSLEY PARK 16 DAVE KANDAL PARK

22 GARDNER PARK 23 GOBIND PARK 24 GRANTPARK

HWY EXIT 92

Fraser Valley Trout Hatchery

The Fraser Valley

This website has been developed by the communities of Langley, Abbotsford and Chilliwack to bring the very best of Tourism in the Fraser Valley to your fingertips. Check out the amazing things the Valley has to offer!

The Fraser Valley Trout Hatchery Visitor Centre provides a fun and educational experience for all ages! This indoor/outdoor facility offers self-guided experiences for drop-in visitors including live fish aquariums and interactive displays.

Visit www.thefraservalley.com

Matsqui Trail Regional Park

The park is located on the south shore of the Fraser River across from the town of Mission, and boasts a level dike trail that runs for over 6 miles (10 km) beside the Fraser River. The trail offers good views of the Fraser and the quiet farms that border it, as well as the snowcapped Golden Ears Mountains.

Call 604-504-4716 for more info. Visit www.metrovancouver.org

TH

EA BBOT

COLE RD

AR NO LD EK

RD NELLES#1 HIGHWAY

0

187.5

375

750

Meters 1,500

Plot Date

1:35,000

2012 07 16

57 STONEY CREEK PARK 58 STRAITON PARK

35 MARTENS PARK 36 MATHERS PARK 37 McKEE PARK

43 MOUNTAIN VILLAGE PARK 44 MSA ARENA PARK 45 MUSSELWHITE CEMETERY

51 RAVINE PARK 52 RIDGEVIEW PARK 53 SADDLE PARK

59 TOWNLINE HILL PARK 60 UPPER MACLURE PARK 61 WEBSTER PARK

38 McKEE CREEK PARK 39 McKINLEY PARK 40 McMILLAN PARK

46 OAKRIDGE PARK 47 OLD RIVERSIDE PARK 48 ORIOLE PARK

54 SANDY HILL TRAIL 55 SOUTHERN PARK 56 SPUD MURPHY PARK

62 WILLBAND CREEK PARK 63 WINFIELD PARK 64 YALE COURT PARK

McDonald Park Dark Sky Preserve

Bakerview EcoDairy demonstration farm

Star gazing can be hard to do in the city with all of the lights that seem to shine all through the night. Luckily, there is the MacDonald Park Dark Sky Preserve. This park is kept free of artificial light so that you can truly enjoy the night sky.

Visit www.fvas.net

SLO UG H

ABBOTSFORD CENTRE

49 PALFY PARK 50 PONDEROSA PARK

32 KALGIDHAR PARK

1,125

With a comfortable geometry that’s complemented by our Body Geometry grips and Cup saddle, a modern style, and an additional boost from the fully integrated motor, the SPECIALIZED Turbo Como brings more fun to your bike ride than you ever could have imagined.

BOWMAN RD

17

LAMSON RD

5

63

41 MILL LAKE PARK 42 MRC PARK

29 INSPIRATION PARK 30 INTL. FRIENDSHIP GARDEN 31 JUBILEE PARK

When it comes to e-bikes, you won’t often find the words “stylish,” “comfortable,” and “fun” in their descriptions—that is until the Turbo Como.

CRE

K

HWY EXIT 95

WHATCOM RD

CREE

WELLS LINE RD

S AAR

O

45

SUMAS

BUS DEPOT

FADDEN RD

NZ

MARSHALL CREEK

33 LOWER FISHTRAP CREEK PARK 34 LOWER SUMAS MOUNTAIN PARK

26 HOMESTEAD PARK 27 HOON PARK 28 HORN CREEK PARK

RD

CAMPBELL RD

D

E

25 HAZELWOOD CEMETERY

LE L

NO AY W D GH R HI LEL L RA PA

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OC

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IEW DR

WA TE

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DeLair Park 64 (5)

KL EE CR

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RL

WI NF

This farm has it all! An interactive Learning Centre and theatre, an animal exhibit where you can get up close and personal with goats, a miniature pony or the other farm animals, tours and more. You can also meet the Vitala cows and see their robotic milker at work.

>>

Visit www.ecodairy.ca

CO

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AT AN TA PL

15

R LD EL

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SUMAS MTN RD

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D DR

EVERETT ST

KNOX CR EVERETT RD

FILU

OE

OUT E) H

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Scale

2017 A-LIST FINALIST

locally owned & operated 604.850.5523 / 1707 salton road www.vpo.ca

LT A A VE UG U

DR GE R BEL AN

PL NICOMEN

N/A

N/A

MCMILLAN RD

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PL AR

GUILF OR

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Circle farm tour

The tours are self-guided, meaning that you travel in your own car, at your own pace, when it suits you. From apples on the trees to busy buzzing bees, the Abbotsford tour offers a farm fresh, honey sweet experience!

O

FL

53 Lower Sumas 7 Mountain Park

PARK WAY CT SPYGLASS

SUNRIDGE PL TI CANTERBURY AVE MB ER L A NE D R

DINA PL

UCK R

REEK RD C K I L GA

N/A

BROOK

PURVER

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OLD CLAYBURN RD

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H MIERAU ST

PARKLANE ST

DAHL CR

MCKENZIE RD MCKENZIE RD

N/A

MARVERN WAY

RO B BECK RD

AM ST MENDH

LANE

PARK DR

SERL RD SE

LUM

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COLLEGE DR

CT KIPLING ST

KASLO

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NS T PIC TO

ASH ST

TURNER ST GLADYS AVE

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PAULINE ST

MCCALLUM RD

EAGLE ST

WILLOW

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WARE ST

ST STEVENSON

JACKSON ST

LOBBAN RD

ST

FAIRLANE ST

BABICH ST

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GLADWIN RD

EMERSON ST

ABB MISSION HWY

W ILL BA ND

HORN ST

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OR

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RIDGEWAY ST

CHERRY ST

SAANICH ST

ALLWOOD ST

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CLEARBROOK RD

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SELDON RD MURPHY ST

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CRUICKSHANK ST

SUGARPINE ST

MAJESTIC CR

BROADWAY ST

BEVAN CR

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RAINIER ST

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DOLPHIN

TOPAZ ST

CASCADE ST

JAMES ST BEAVER ST

COLUMBIA ST

TRACEY ST

AL TA AV E

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LANGDON ST LYNDEN ST

MEADOWS ST

DE

CLEARBROOK RD

FOY ST

BAKERVIEW ST

HOLLY ST

CENTER ST

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Abbotsford BMX

Abbotsford is fast becoming a national leader on the BMX scene. The Abbotsford BMX club hosts a permanent outdoor track at Ag-Rec Exhibition Park and operates one of Canada’s premier indoor facilities annually from November to February.

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Discovery trail

Discovery Trail is a paved 30+ kilometre, three metre wide, allseason corridor spanning through Abbotsford, connecting the east and west end of the community.

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Abbotsford News

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Yoga – It Does More Than You Think

The benefits of yoga go way beyond what most people realize. According to Harvard Health (www.health.harvard. edu), here are some of the more significant benefits:

Better Body Image – focusing inward during yoga helps you be more satisfied with your body and less critical of it.

Mindful Eating – being more aware of how your body feels carries over to mealtimes as you savor each bite or sip and notice how food smells, tastes and feels in your mouth.

Heart Benefits – yoga can help lower blood pressure,

Here are a few yoga poses to get you started. If being

cholesterol, and blood sugar, all of which are good for your heart and blood vessels.

active is new for you, be sure to check with your doctor

Weight Control – mindfulness developed through yoga can make you more sensitive to cues of hunger and fullness, which help you develop a more positive relationship with food.

Overall Fitness – practicing yoga a couple times a week increases muscle strength and flexibility, boosts endurance, and tunes up your heart, lungs and blood vessels.

before you start.

Please remember to take it slow, if something hurts, stop.

You want the poses to feel comfortably uncomfortable, not painful. Breath deeply while you are in each pose, holding each pose for 3-5 breaths. You can go through the sequence of poses as many times as you want.

Extended Mountain

Crescent Lunge

Cobra

Stand with your feet hip width apart, reach your arms up above your head, allowing a very small bend in your back. Reach as high as you can while imaging you are holding an orange under your chin.

Stand with one foot a few feet in front of the other (feet are hip width apart). Bend your front knee and think about dropping your back knee straight down towards the ground. Keep your chest lifted and your shoulders back and down. For more of a challenge, change your arm position or drop your back knee lower to the ground.

In this pose you want to keep your hands/arms light on the floor (no pushing up). Use the muscles of your back to lift your chest up. Keep your shoulders down away from your ears and reach up through the top of your head.

Chair Pose Imagine that you are sitting back onto a chair; push your hips behind you. Keep your shoulders back and down and your chest lifted. Have your feet hip width apart and keep your knees behind your toes. You can rest your hands on your thighs or have them in any of the positions shown if you want more of a challenge.

Child’s Pose

Bridge Have your feet flat on the ground (push into all four corners of your feet), hip width apart. Keep your knees above your ankles and your chin tucked back towards your throat slightly. Lift your hips up towards the ceiling.

Sit back so your hips go towards your heels (your knees can be together or you can point them out to the side). Reach your arms out on the floor while resting your forehead on the ground. An option is to stack your fists on top of each other and rest your forehead on them.

Thank you to Grove Yoga School for contributing to the descriptions for this article. www.groveyogaschool.ca

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Friday, January 12, 2018 B13

How too much sitting affects our bodies Irina Almasan Registered Personal Trainer Sitting is the new smoking.

But before we go into that, here is an important thing to keep in mind…

Working out – sitting affects your body REGARDLESS of your activity levels.

This means that even if you regularly put in that 1hr every day at the gym, but sit for 8hrs or more, you are still at risk for many of the health problems associated with being inactive.

This is why activity tracking devices/apps care about how many steps you take during the day – because simply moving around reduces your risk for many diseases.

Ok, now keeping that in mind, let’s look at the different body systems and see what effect sitting has on each of them.

Muscular system I know this one is pretty obvious so I thought I would start here. It’s pretty intuitive that when we sit our muscles get morphed into unnatural positions.

That causes some of our muscles to shorten, and others to lengthen.

Muscles that shorten include our hip flexors, hamstrings, pecs and neck flexors. Muscles that lengthen include your quads, mid-back and neck extensors. This leads to rounded shoulders and forward head postures – both of which are starting to become staples of our society.

Secondly, in order for muscles to fire properly, they need to be at their optimal length. If they are shorter or longer, they misfire – which means that 1hr workout you’re doing in the gym will be less effective. Everyday life will also be less effective and efficient.

Skeletal system We often think of bones as being pretty static but it turns out they are quite dynamic. In fact, when you exercise, it’s not just your muscles that get stronger – it’s your bones too!

The stress you place on your bones through walking, standing and just moving around causes an adaptation in the bone so that

it’s ready for the next time you apply that stress. When we do nothing but sit all day, we are no longer placing as much stress on our bones – which causes them to breakdown. Thus, lower levels of activity result in weaker bones.

There’s also the “joint by joint theory”. Proposed by Gray Cook and Mike Boyle, this theory states that our joints are meant to be an alternating series of either stable or mobile, with the hip as one of the joints which should primarily be mobile. But, through sitting, we force it to become stabile. Whenever a joint changes its basic function, another one needs to compensate – and when the hip becomes too stable, it forces the lumbar spine to take on more movement than it’s been intended to – which is why a lot of people who sit have lower back problems.

Digestive System Sitting also has a negative impact on peristalsis, the process which moves food along your digestive tract.

With our digestive organs compressed from sitting,

this process becomes more difficult and can have an impact on our bathroom habits! Turns out moving around can be hugely important in getting us to have a bowel movement.

Circulatory system Our calf muscle serves as our second heart, helping to pump blood back into the upper part of our bodies. When we sit, this muscle is deactivated and can affect circulation. In most dramatic cases, this can lead to deep vein thrombosis, where clots form in the veins. A simple way to offset this is to do some seated calf raises (lift your heels up while keeping your toes on the ground), to get these muscles to activate.

Sitting also affects our body’s ability to regulate blood pressure – research has shown that simply the motion of standing up helps with this regulation.

Respiratory system Humans are nose breathers but we become mouth breathers when we are faced with a fight or flight situation. Think back to a re-

ally scary situation you were faced with in the past: you likely started hyperventilating and breathing heavily through your mouth.

When we sit, we tend to breathe through our mouths, not our nose (the way we are supposed to), This mouth breathing can trigger that same fight or flight response, causing our bodies to enter a state of stress. And, as we know, stress is the leading cause of many, many health issues.

So what can you do?

As it turns out, there are a lot of things you can still do!

The key is to do lots of easy movements throughout the day. Here are some ideas If you looove writing emails see if you can get up and go talk to that person instead Drink more water (most of us fail miserably in this category anyway) – you’ll need to pee so you’ll have to get up If you usually take the elevator up to the office, see if you can take the stairs.

Schedule a walking meeting if you’re only catching

up with one or two people (you’ll get some fresh air too!)

Stand on the train or bus instead of taking the next available seat Some organizations allow you to get a standing desk – see if your work can do that for you Print your documents using a different printer – preferably one that’s further away!

We should be moving every 20-30min – set a timer that reminds you when it’s time to get up.

Remember your second heart! Do some seated calf raises The bottom line is that you want to move. Be restless throughout your day and get small bouts of activity in as often as you can. Don’t rely on your workouts to be the only source of movement.

Irina Almasan is a Registered Personal Trainer who believes in making fitness an integral part of our lives.

Read more of her articles at www. toneeveryzone.ca. This article is based on information taught by Brian Justin, an instructor in the UFV Kinesiology Department.

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Abbotsford News

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To enhance the stability of your dentures, dental implants can be placed to provide extra support. For more information about dental implants in Abbotsford, come in for a consultation at Kafka Denture Clinic. We’ll examine your mouth and talk to you about your options as we develop a personalized treatment plan. Implant-supported dentures are recommended for patients who are missing their teeth but have enough bone mass in their jaw to adequately support two or more implants.

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Kids Won’t Eat? Try Using the Division of Responsibility

Trust your child to eat Your child wants to eat and to grow up to eat the food you eat. Beyond doing your part with structured, sit-down family meals and snacks, you don’t have to do anything to get it to happen. Just be there and enjoy your own food. Keep in mind that grownup food is all new to your child, and they have to learn. For them, it is like any other skill such as reading or bike riding – they learn it bit by bit, at their own pace, because they want to, not because it is your idea. They will eat like a child: some days a lot, other days not so much, only one or two foods and not everything at a meal. What they eat one day they ignore the other. Don’t try to pressure your child in any way to eat certain amounts or types of food. Don’t try to get them to eat less than they want. Such controlling tactics backfire. Instead, relax, enjoy your own meal, and teach your child to behave nicely at mealtime. Sooner of later (for some kids much later) they will eat almost everything you eat.

vide. The division of responsibility in feeding applies at every stage in your child’s growing-up years, from infancy through the early years through adolescence. sDOR says to feed your baby on demand, letting them determine the timing and tempo of feeding. As they develop and become more regular in their eating patterns, you gradually take on responsibility for when and where to feed. Most children are ready to join in with the mealsplus-snacks routine of family meals by the end of the first year or the beginning of the second year. After that, parents need to maintain the structure of family meals and sit-down snacks throughout the growing-up years. When you do your jobs with feeding, your child will do theirs with eating.

Your jobs with feeding are to . . .

• Choose and prepare the food.

• Provide regular meals and snacks.

• Make eating times pleasant.

• Step-by-step, show your child by example how to behave at family mealtime.

Division of responsibility in feeding When you follow the division of responsibility in feeding (sDOR), your child will become and remain capable with eating.

The division of responsibility in feeding (sDOR) encourages you to take leadership with the what, when, and where of feeding and let your child determine how much and whether to eat of what you pro-

• Be considerate of your child’s lack of food experience without catering to likes and dislikes.

• Not let your child have food or beverages (except for water) between meal and snack times.

• Let your child grow into the body that is right for him or her.

Part of your feeding job is to trust your child to . . .

for them.

• Eat the amount they need.

For more about raising healthy children who are a joy to

• Learn to eat the food you eat.

feed, read Part two, “How to raise good eaters,” in Ellyn

• Grow predictably in the way that is right

dence, read The Satter Feeding Dynamics Model.

• Learn to behave well at mealtime.

Satter’s Secrets of Feeding a Healthy Family. For the evi-

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Adulting from (and probably finishing) the entire bag or carton. Put an end to eating in the car! It’s mindless AND leads to distracted driving. If you need to, have a snack before you leave work for the day, or take the time to have breakfast before you leave the house. You deserve that instead of the stress of eating on the run.

Fighting your healthy weight.

You have been on and off enough diets to realize that severely restricting calories or intake for any length of time always ends up in a rebound binge for you, or that your goal weight of 120lb is completely unrealistic, or that you are wasting your time and energy punishing yourself repeatedly for the measly two pounds that you keep losing and gaining back.

Put an end to the madness.

Michal Ofer Nutrition Coach Is it time to become an adult with regards to your nutrition habits?

You are a little older now and have probably lived a little. You may have done some travelling, finished most of your schooling, even got married, bought a house and now have your own place to live. You possibly have kids of your own, and want to do the best by them which starts with setting a good example. When it comes to nutrition, you might want to think about making some changes.

It is finally the time to become an adult around your food choices and eating habits.

Beginning in your 30’s the choices you make can really start directly impacting your overall wellness and lifestyle, this is the time when your metabolism is starting to slow and it becomes easier to store fat and more challenging to lose it. It is definitely tougher to bounce back from a night of drinking; and suddenly, functioning on a diet of coffee and lettuce is impossible. You are also in your earning years, and with all that time working, your time for exercise is likely more limited.

Finally you may come to the realization that you cannot get away with having the eating habits of a teenager anymore.

A few habits you might want to start thinking of shifting away from:

Not cooking for yourself when you are alone.

I have had so many clients tell me over the years that when they are alone (either they live alone, or they find themselves alone at certain times), they do not see the worth in cooking a meal for themselves. They just have a bag of microwave popcorn for dinner as they feel it is too much effort to turn on the stove.

I am sure each one us has gone through a stage of eating a bag of popcorn or a bowl of cereal for dinner. That is, before we grew up and actually realized that whether alone or not, we are worth the time and effort (often a minimal amount) that it takes to make a nutritious, delicious meal.

Yes, you ARE worth it.

Go buy yourself some fresh seasonal vegetables or even pull those frozen ones

out of the freezer. Grab a beautiful piece of fish for one at the store on the way home from work. Panfry the fish, steam or roast the vegetables, and sit down and enjoy your healthy meal-for-one.

It will feel good to treat yourself with the love and attention you deserve.

Overindulging because you are on vacation.

I totally understand being on vacation and wanting to indulge in things you do not get to have in your normal life. I am a huge supporter of immersing yourself in the local culture, especially the food, when you find yourself in a different country for work or for play. Using your vacation as an excuse to drink your face off and grab every dessert in sight just because it happens to be there, is not my idea of a good time.

Not only will you feel like awful, both on vacation and when you return, you will also probably have to deal with extra pounds when you get home.

As one ages, metabolic rates slow and the tendency to gain weight rises. There is less time for movement (due to busy lifestyles and packed schedules) and body composition starts to shift. More body fat is accumulated and stored and muscle mass may reduce and even shrink with age. Older muscle is less efficient at repair than younger muscle. This means your calorie-burning tissues dwindle, possibly leaving you a little behind the eight-ball.

There may also be a genetic component to your changing body composition.

Fortunately, some things can be changed.

You can build more lean muscle and eat more nutrient dense, anti-inflammatory foods which can support combating many

of the effects of both age and genetics.

Take these factors into consideration when you look at how much you want to weigh and the possibilities of that happening.

Most importantly, you also want to weigh the physical and emotional cost of constantly trying to diet those last few pounds away, versus nourishing your body and mind with the right foods and activity and accepting that you might be at your healthy weight. The importance of a good attitude towards food and eating can also never be under-estimated. Many of your perceptions of and around food are formed when you are very young. If you have longstanding difficulties with your feelings towards food and your body, you might want to discuss these with a professional, dealing with the underlying issues and removing them from your life once and for all. Ingrained attitudes about food and eating from long ago can have a tremendous impact on how and what you eat now. It is time to stop punishing your body. It loves you; love it back.

Be mindful of the beauty of food and what it can do for your body. Instead of thinking of food as just calories or points, admire its flavour, beauty and purpose.

We all have our bad nutrition and food habits. Starting with treating yourself with respect and love, working through your old stuff, and being more mindful are essentials for a happier, healthier life.

Michal Ofer is a nutrition coach and digestive health expert. She can be reached at www.michalofer.com.

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Not being mindful about your eating.

I understand. Your life is probably really busy. Shovelling food into your mouth at lightning speed while you sit at your desk (or at the dinner table) is neither healthy nor smart. When you are distracted, you are much more likely to eat more. Think about mindlessly eating popcorn during a movie. You have probably eaten way more than your share more than once or twice while being engrossed in the storyline.

Stop for a few moments and take the time to shut your computer or phone off, or move away from them when you eat. If you want a snack while you are binge-watching your latest obsession on Netflix, portion it out instead of eating

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Dental Facts A healthy mouth can help you maintain a healthy body. There is plenty of research showing the links between our mouthhealth and our systemic-health.

use—both prescription and over-the-counter products. If you use tobacco, talk to your dentist about options for quitting. If you are pregnant or thinking about becoming pregnant, pay attention to your teeth and gums. That’s because pregnancy—and the changing hormone levels that occur with it—can exaggerate some dental problems.

Taking good care of your oral health is important for you and your infant.

Given the potential link between periodontitis and systemic health problems, prevention may be an important step in maintaining overall health. Brush your teeth thoroughly twice a day. Clean between your teeth with floss or another type of interdental cleaner once a day. Eat a balanced diet and limit snacks, which may reduce your risk of developing tooth decay and periodontal disease. Schedule regular dental checkups.

The mouth is filled with countless bacteria, some linked to tooth decay and periodontal (gum) disease. Researchers have found that periodontitis is linked with other health problems, such as cardiovascular disease, stroke and bacterial pneumonia. Likewise, pregnant women with periodontitis may be at increased risk of delivering preterm and/or low-birth-weight infants.

Professional cleanings are the only way to remove calculus (tartar), which traps plaque bacteria along the gum line. If you notice any of these signs, see your dentist: • gums that bleed during brushing and flossing; • red, swollen or tender gums; • gums that have pulled away from your teeth; • persistent bad breath; • pus between your teeth and gums; • loose or separating teeth; • a change in the way your teeth fit together when you bite; • a change in the fit of partial dentures.

Tell your dentist about changes in your overall health, particularly any recent illnesses or chronic conditions. Provide an updated health history, including medication

Dr. Daryl A. Nyvall, DDS

saliva aids in digestion and helps to battle harmful bacteria in your mouth. n The average person only brushes for 45-70 seconds per day. The recommended time is 2 minutes in the morning and 2 minutes before bed. n Dental plaque is comprised of 300 types of bacteria; these bacteria have been linked to heart disease. Keep those pearly whites clean!

n The

outer layer of our teeth is called enamel. It is the hardest substance in the human body but please don’t go opening bottle caps! n Drinking 3 or more glasses of soda or sports drink a day increases your risk of tooth decay, fillings or tooth loss by 62%.

Put them down and drink some water! n You will produce enough saliva in your lifetime to fill two swimming pools, this

“I am a Dentist with over 8 years experience treating the families of the Lower Mainland. I was born and raised in Abbotsford, BC. I can do all aspects of dentistry; ranging from seeing your children to complex cosmetic and implant related cases. There is no pressure from our office and we pass no judgments.

We won’t try to up-sell you on expensive procedures either. We simply want to help you and your family with your dental needs.”

n Cavities

are caused by enamel eroding bacteria that build up in plaque around our teeth. When we eat sugary or starchy foods, the bacteria feed on the remnants and create an acid that erodes the enamel on our teeth. n If your tooth gets knocked out put it in a glass of milk or in your mouth, this helps the tooth stay alive until you can get into your dentist ASAP.

Several studies link chronic inflammation from periodontitis with the development of cardiovascular problems. Evidence suggests that oral bacteria may be linked to heart disease, arterial blockages and stroke. In addition, there is evidence that people with diabetes are more likely to develop and have more severe periodontitis than those without diabetes.

Editorial submitted by Dr. Daryl A. Nyvall

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