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B2 Friday, January 11, 2019

Abbotsford News

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Abbotsford News

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Friday, January 11, 2019 B3

Message from the Mayor 5

WHAT’S INSIDE

sleep tight Sleep is as important for health as food and physical activity

get motivated Discover five ways to help boost your motivation to exercise

mental health Tips to keep your mind strong and encourage good mental health as you age

Building resilience Resilience is what allows us to move through life’s obstacles with greater ease

get outside! The time to unplug, turn off, stop, take a breath and get outside is now

Can I love my body? Loving your body doesn’t mean you do away with your ego

eating well It doesn’t have to cost you an arm and a leg if you know how to shop

7 9 12 15 16 19

When we think about living a healthy lifestyle, all of us can create a list of good ideas. I immediately think of cutting back on the sweet treats, taking walks around Mill Lake or the loop at Willband Creek, and riding my bike to City Hall. What really matters is turning those ideas into action! Following the 5-2-1-0 Challenge from Healthy Abbotsford is probably one of the best tips I can give: • Enjoy 5 or more vegetables and fruits each day; • Power Down – no more than 2 hours of screen time a day; • Play Actively – at least 1 hour each day; • Choose Healthy – 0 sugar-sweetened beverages to eat healthy and eliminate sugar sweetened drinks; • Don’t smoke. While those are excellent tips for our individual lives, behind the scenes, the City of Abbotsford is working to build a healthy community for today and for tomorrow as we prepare for future growth. Here are just some of the ways we are building a healthy Abbotsford:

including our trail connectivity; • Encouraging urban gardens in new developments; • Enhancing our recreation programs and facilities to meet a diversity of needs; • Planning for future parks; • Increasing our tree canopy; • Expanding our local transit; • Reducing greenhouse gases through ongoing building upgrades, developing a fuel-efficient fleet, and installing more electric vehicle charging stations; • Encouraging social connections through cultural events and improved public spaces. And that’s just the beginning! If you would like to explore our plans and initiatives in greater detail, you can find more information on the City’s website at abbotsford. ca/plan200k and abbotsford.ca/sustain-

abilityreport2017. We all have a role to play in creating a healthy life and community. Come on Abbotsford – let’s make it healthy.

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B4 Friday, January 11, 2019

Abbotsford News

Contact us to find out more about our

Volunteer Opportunities PARKS Adopt a Park/Trail Adopt a Street One Time Beautification Corporate Volunteering Community Clean up Week

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PRC

RECREATION Arenas Aquatics Day Camps Fitness Art, Recreation & Sport Programs Recreation Buddy Program CULTURE Special Event Support Pedestrian Traffic Control Program (TCP) CITY WIDE Storm Drain Troopers

Did you KNOW that volunteering... •

Contributes to improved mental health through an increase in one’s self-confidence, self-esteem, and even allows one to develop a more positive outlook on life.

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Abbotsford News

www.abbynews.com

Friday, January 11, 2019 B5

SLEEP IS AS IMPORTANT FOR HEALTH AS FOOD AND PHYSICAL ACTIVITY LACK OF SLEEP LEADS TO

2,6

Increased risk for:

Decreased immunity

3X

Dementia

MORE LIKELY TO GET A COLD

Increased risk for high blood pressure and heart disease Irritability Forgetfulness

Anxiety & Depression

LACK OF SLEEP AFFECTS OUR

Judgement

Mood

Memory

Health

Relationships

Productivity

KIDS WHO ARE SLEEP-DEPRIVED ARE AT RISK FOR1 Obesity

Diabetes

Anxiety & Depression

Injuries

THEY ARE NOT AS PHYSICALLY ACTIVE3 THEY EAT MORE CALORIES4 AND CRAVE SUGAR, FAT AND SALT

DROWSY DRIVERS 1. Can’t pay attention to the road as well 2. Have slower reaction times 3. Can’t make good decisions as easily7

In 2013, the National Highway Traffic Safety Administration estimates drowsy driving was responsible for:

72,000 CRASHES

44,000 INJURIES

800 DEATHS

Blood Alcohol Content (BAC) of 0.08 is considered drunk6 1. Awake for 18 hours is like having a BAC of 0.05 2. Awake for 24 hours is like having a BAC of 0.10

Sources: 1. http://www.sleepeducation.org/docs/default-document-library/pediatric-sleep-consensus.pdf 2. https://www.cdc.gov/mmwr/volumes/65/wr/mm6513a1.htm 3. https://www.sciencedirect.com/science/article/pii/S0091743511002878 4. https://www.cdc.gov/mmwr/ preview/mmwrhtml/mm6430a1.htm?s_cid=mm6430a1_w 5. https://www.cdc.gov/healthyyouth/data/shpps/pdf/shpps-508-final_101315.pdf 6. https://www.cdc.gov/features/school-start-times/index.html 7. Teens and Sleep Back-to-School 2018 Insight Study (GENYOUth survey) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4824552/#R4 8. American Academy of Sleep Medicine, supported by AAP: https://www.aap.org/en-us/about-the-aap/aap-press-room/pages/American-Academy-of-Pediatrics-Supports-Childhood-Sleep-Guidelines.aspx


B6 Friday, January 11, 2019

Abbotsford News

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By Irina Almasan

5

Abbotsford News

ways to motivate yourself to work out

• Go for a walk (outside!)

I firmly believe that walking is incredibly underrated. Walking is a primal movement, and an incredibly important one too. We move our whole body when we walk. We burn calories. Oh, and we take ourselves places! Remember that our goal here is to MOVE, not to become Olympic So here are 5 ways to help you boost athletes. So if that means today your motivation to exercise, when you’re only going outside for a walk, that’s fantastic. You got some it’s easier to just sit on the couch. fresh air, you moved, and, if it’s sunny, you got some vitamin D. Oh • Do a shorter workout and by the way, going outside is an Sometimes it’s a mental thing – for incredible mood booster as well. some reason, we always assume our workouts need to be one hour, and • Ask yourself WHY sometimes a one-hour workout When that day comes when you sounds just dreadful! But it really don’t feel like exercising, ask yourdoesn’t have to be one hour. It can self WHY that is. Are you just be 45 minutes. 30 minutes. 15. Don’t bored with the routine? The enbe afraid of a shorter workout, be- vironment? Are you annoyed that cause a shorter workout still means you aren’t getting results? What’s you moved that day! It still means going on with you? Often, there is you did something active. Great an underlying motive to your lack job, you! of desire to work out. Finding out Sooner or later, a day will come when you won’t feel like working out. It’s inevitable. You either get bored, or you aren’t seeing the results you were hoping for, or you fall off your schedule for whatever reason.

Friday, January 11, 2019 B7

what that is can give you insights into what you need to change. I went through this kind of turmoil recently, and realized two things: One, I was bored with the routines and the exercises I was doing – my solution to this was to do a class at the community centre once a week. And two, I had experienced a shift in my definition of what it meant to be active and fit. The idea of working out so intensely to the point that I was sore almost all the time, was no longer appealing to me. I

Keep your HONDA

started doing more things outside, at the park, going for long walks, and reduced the number of weight training sessions. I was instantly happier.

• Do something simple

see if you can switch your focus to something else that’s health-related. For example, make sure you get enough sleep. (Did you know that you burn more calories sleeping than you do staying awake?) Or make sure you drink enough water.

Sometimes, having to think during a workout can cause the kind of mental strain that can be too much to handle after a full day of work. So do something simple. Take a class, where someone else tells you what to do. Stick to the cardio machines in the gym. Do exercises that are familiar to you. Do a stretch routine or foam roll.

PS: You might be surprised that I haven’t talked about rewards in this post. You know, like rewarding yourself with something if you did your workout for 5 days this week. The reason for that is because rewards only help in the short term. If you are finding yourself consistently unmotivated to do your workouts, something else is amiss. Try to uncover what • Focus it is by asking WHY that is – you on other might discover some interesting things things. If you r e a l l y w Irina Almasan is a registered decide to personal trainer who believes in skip your making fitness an integral part workout of our lives. Read more of her altogether, articles at toneeveryzone.ca.

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Friday, January 11, 2019 B9

Keeping good mental health as we age

A healthy lifestyle, including eating nutritious foods and being active, can help you age well and protect your mental health. There are also other ways to nurture your mental well-being as you get older. Here are some tips to keep your mind strong and encourage good mental health as you age:

enough physical activity and sleep, spending time in nature, and talking with a trusted friend.

• Spend quality time with friends and family

Connect with family and friends to keep your support system strong and active. Schedule a walk with a good friend, visit a family • Know the signs of member or plan a group hike depression and anxiety changes and reduce stress or bike ride. Some simple ways to ease related to change. the symptoms of mild de• Use alcohol wisely pression: increase physical • Foster resiliency Rely on healthy strategies activity, talk with an under- Being resilient is about to fight stress and manage standing person, increase so- bouncing back from chal- changes in your life, rather cial contact, or do an activity lenges or hardship. Resil- than using alcohol to help you like. iency can improve your level you cope. of optimism and help fight • Plan ahead for future depression. Fact: Currently, 20 per cent changes of Canadians aged 65 and Feel more in control about • Manage your stress level older are living with a menchanges that come with age Increased stress is associated tal illness. by making decisions and with depression and anxiety. thinking about your choices Ways to lower and manage now. Your preparation will your stress include positive w To learn more, visit healthyhelp you cope with those self-talk, relaxation, getting familiesbc.ca

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B10 Friday, January 11, 2019

Take a HIKE this year & more...

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Abbotsford News

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Abbotsford News

Friday, January 11, 2019 B11

EXPLORE ABBOTSFORD! BIKE - HIKE - WALK or RUN. EXPERIENCE THE NEW SALTON RD. BRIDGE

TEST RIDE AN E-BIKE!! YOU WILL BE AMAZED

Salton Road Pedestrian & Cycle Bridge Why was the bridge built? Through the UDistrict public consultation process in 2015/2016 residents requested that more cycling and walking options were needed. • The project fits with the City’s updated Official Community Plan (OCP) vision of making biking and walking more delightful. • The project enhances our existing cycling network and meets Council’s goal of building a complete community. • The project improves public safety, reduces green house gases and supports healthy active living.

E-BIKES

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1 ABBOTSFORD EXHIBITION PARK 2 BABICH PARK 3 BASSANI PARK 4 BATEMAN PARK 5 BERRY PARK 6 CALLAGHAN PARK 7 CASSIAR PARK 8 CEDAR SPRINGS TRAIL 9 CENTURY PARK

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THERE IS NO APP FOR ADVENTURE

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We are located on the SOUTH side of the new overpass !

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47 OLD RIVERSIDE PARK 48 ORIOLE PARK 49 PALFY PARK 50 PONDEROSA PARK 51 RAVINE PARK 52 RIDGEVIEW PARK 53 SADDLE PARK 54 SANDY HILL TRAIL 55 SOUTHERN PARK

Discover the long way home.

56 SPUD MURPHY PARK 57 STONEY CREEK PARK 58 STRAITON PARK 59 TOWNLINE HILL PARK 60 UPPER MACLURE PARK 61 WEBSTER PARK 62 WILLBAND CREEK PARK 63 WINFIELD PARK 64 YALE COURT PARK

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B10 Friday, January 11, 2019

Take a HIKE this year & more...

www.abbynews.com

Abbotsford News

www.abbynews.com

Abbotsford News

Friday, January 11, 2019 B11

EXPLORE ABBOTSFORD! BIKE - HIKE - WALK or RUN. EXPERIENCE THE NEW SALTON RD. BRIDGE

TEST RIDE AN E-BIKE!! YOU WILL BE AMAZED

Salton Road Pedestrian & Cycle Bridge Why was the bridge built? Through the UDistrict public consultation process in 2015/2016 residents requested that more cycling and walking options were needed. • The project fits with the City’s updated Official Community Plan (OCP) vision of making biking and walking more delightful. • The project enhances our existing cycling network and meets Council’s goal of building a complete community. • The project improves public safety, reduces green house gases and supports healthy active living.

E-BIKES

81%

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of people were in favour of a new bike/pedestrian overpass across Highway 1 to support safe walking and cycling in the U District.

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Grand Opening Saturday January 23rd - 1pm / South Wednesday, January 23rd - 1pm / SouthSide sideby byAdventure AdventureAlley Alley Please join us for theus first walk across bridge and enjoy a complimentary Please join for theorficycle rst walk orthe cycle across the bridge and enjoy“Bridge Dog” hot dog. Parking is available at Kingdom Jehovah’s Witnesses 1672 Salton Road. a complimentary “Bridge Dog” Hall hot of dog. Parking is available at Kingdom Hall of Jehovah’s Witnesses, 1672 Salton Road.

1 ABBOTSFORD EXHIBITION PARK 2 BABICH PARK 3 BASSANI PARK 4 BATEMAN PARK 5 BERRY PARK 6 CALLAGHAN PARK 7 CASSIAR PARK 8 CEDAR SPRINGS TRAIL 9 CENTURY PARK

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

10 CIVIC PLAZA 11 CLAYBURN PARK 12 CLAYBURN CREEK PARK 13 CLEARBROOK PARK 14 CLEARBROOK TRAIL PARK 15 CROSSLEY PARK 16 DAVE KANDAL PARK 17 DELAIR PARK 18 DOWNES BOWL PARK

THERE IS NO APP FOR ADVENTURE

19 EAGLE MOUNTAIN PARK 20 ELLWOOD PARK 21 FISHTRAP CREEK PARK 22 GARDNER PARK 23 GOBIND PARK 24 GRANTPARK 25 HAZELWOOD CEMETERY 26 HOMESTEAD PARK 27 HOON PARK

28 HORN CREEK PARK 29 INSPIRATION PARK 30 INTL. FRIENDSHIP GARDEN 31 JUBILEE PARK 32 KALGIDHAR PARK

33 LOWER FISHTRAP CREEK PARK 34 LOWER SUMAS MOUNTAIN PARK 35 MARTENS PARK 36 MATHERS PARK 37 McKEE PARK

We are located on the SOUTH side of the new overpass !

38 McKEE CREEK PARK 39 McKINLEY PARK 40 McMILLAN PARK 41 MILL LAKE PARK 42 MRC PARK 43 MOUNTAIN VILLAGE PARK 44 MSA ARENA PARK 45 MUSSELWHITE CEMETERY 46 OAKRIDGE PARK

47 OLD RIVERSIDE PARK 48 ORIOLE PARK 49 PALFY PARK 50 PONDEROSA PARK 51 RAVINE PARK 52 RIDGEVIEW PARK 53 SADDLE PARK 54 SANDY HILL TRAIL 55 SOUTHERN PARK

Discover the long way home.

56 SPUD MURPHY PARK 57 STONEY CREEK PARK 58 STRAITON PARK 59 TOWNLINE HILL PARK 60 UPPER MACLURE PARK 61 WEBSTER PARK 62 WILLBAND CREEK PARK 63 WINFIELD PARK 64 YALE COURT PARK

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B12 Friday, January 11, 2019

Abbotsford News

10

Building resilience

By Brenda Adams and Laura Loudon

seize opportunities.

You’ve probably heard people toss around the word “resilient” to describe those people who have overcome a terrible tragedy, or maybe you think of someone who continues to push through tremendous life stress and hardship. The truth is, being resilient isn’t really about putting on the brave face and forging through the chaos. Resilience is what allows us to move through life’s obstacles with greater ease, less impact on our health and well-being and with the tendency to see challenges as opportunities for growth. In order to get what you want out of your life, and your career, you have to take chances and put yourself out there. You have to embrace the unknown and risk falling down. Practising resilience allows you to get back up more quickly and to grow stronger. When your resilience is higher, you are more likely to take chances and

• Definition of Resilience: Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress – such as family and relationship problems, serious health problems or workplace and financial stressors. It means “bouncing back” from difficult experiences (American Psychology Association).

1. Having caring and supportive relationships within and outside the family – relationships that create love and trust, provide role models and offer encouragement and • Resiliency is reassurance. ever changing People tend 2. The capacity to make realistic plans to think and take steps to carry them out. about resil3. A positive view of yourself and ience much confidence in your strengths and like we do abilities. willpower – some people have it, other people 4. Skills in communication and don’t. However, just like willpower, problem solving. resiliency is not a static trait; our level of resiliency changes. The great 5. The capacity to manage strong news is that with intentional and feelings and impulses. consistent practise, we can grow our resiliency. There are a number of strategies that can help you improve upon each of • Factors in Resilience these factors and, with consistent There are some factors that make practise, anyone can turn a weakness some people more resilient than into a strength.

“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

WAYS TO BUILD RESILIENCE

(From the American Psychological Association)

discovery. Difficult experiences shape us. There’s an opportunity for us to look at the struggle we’ve experienced 1. Make connections. Good relationships and become aware of how it changed with close family members, friends or our life. The result may be stronger others are important. Accepting help relationships, greater sense of strength, and support from those who care about increased sense of self-worth, more you and will listen to you strengthens developed spirituality and heightened resilience. appreciation for life. 2. Avoid seeing crises as insurmountable problems. For us, this is where our connections, our support network is so important. They help us see how this crisis is something that we will make it through. 3. Accept that change is a part of living. Focus on things that are within your control. 4. Move toward your goals. Develop some realistic goals. “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?” 5. Take decisive actions. Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away. Read the book Essentialism last year HELL YES 6. Look for opportunities for self-

7. Nurture a positive view of yourself. Developing confidence in your ability to solve problems and trusting your instincts helps build resilience. 8. Keep things in perspective. Try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion. Again, here is where your support network can help you. 9. Maintain a hopeful outlook. An optimistic outlook enables you to expect that good things will happen in your life. Try visualizing what you want, rather than worrying about what you fear. 10. Take care of yourself. Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience.

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others. Yes, there are people who will be naturally stronger in some of these areas, but all these factors can be developed and strengthened. The American Psychological Association summarizes these key factors that contribute to resilience:

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Friday, January 11, 2019 B13

ACHIEVE YOUR FITNESS GOALS IN 2019 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. The PRIMARY GOAL is to help YOU achieve stability in health, while building upon and achieving your fitness goals.

4-Step Fitness Approach: STEP 1: UNDERSTANDING

Motivation for New Year’s Resolutions! 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. • Get to bed by 10:00pm tonight. (the body repairs itself during sleep)

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.

• Plan this week’s dinner menus. (Be sure to include fat, protein and fiber)

STEP 2: PLAN PREPARATION

• Decide not to eat in your car or at your desk. (make meals enjoyable again!)

If Tanya feels you are a candidate for Personal Training, a personalized Fitness Routine that will help you achieve your shortterm 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.

• 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)

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

STEP 4: REVIEW & RE-ASSESSMENT 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.

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) 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) 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) 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!

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B14 Friday, January 11, 2019

Abbotsford News

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positive results in just 1-3 treatments. “When a physical condition or injury affects mobility or quality of life, there is one goal: a rapid return to every day activities. We have the most advanced equipment on the market to deliver these results; results that include a very rapid reduction in pain, strong anti-inflammatory effect, and immediate improvement of local blood circulation,” states Dr. Leung. “More and more, our patients are looking for effective treatment options that are less invasive, have no side effects, provide rapid results and speed the healing process. Laser therapy

At Cascadia Chiropractic Centre, we have helped hundreds of patients get out of pain and increase their range of motion. Laser therapy has been used effectively for many years, but advances in technology have produced “the next generation of laser therapy” with the MLS (Multiwave Locked System Laser Therapy which uses specific wavelengths of light to treat painful and debilitating conditions. With laser therapy, Dr. Simpson Leung can offer relief to those suffering with both chronic and acute ailments such as back and joint pain, sciatica, tendinitis, arthritis, disc disease, and sprains and strains without the use of painful injections or potentially habit forming drugs.

provides us with an opportunity to meet the needs

Laser therapy is painless, with treatments usually

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lasting several minutes, and most patients see

• Arthritis (knees, hips, hands etc.) • Bursitis • Sciatica • Chronic and acute pain • Neck, back and shoulder pain • Muscle sprains/strains • Inflammation, swelling and edema • Plantar Fasciitis (heel/arch pain) • Tendinitis and ligament injuries • Post-surgical swelling • Degenerative joint and disc disease • Trigger points and sore muscles

of our patients, and offer the highest levels of care possible.” Dr. Leung summarizes, “We pride ourselves on staying on the leading edge of technology, and educating our patients on the various levels of care available. Laser therapy is becoming the standard of the chiropractic/ podiatric/pain management industry, and we feel our patients deserve to have that option when choosing the best care for themselves.” For additional information about laser therapy, contact the staff at 604-853-4441.

10 BENEFITS OF MLS LASER THERAPY: • Drug-free, rapid relief of pain • Strong anti-inflammatory effect • Immediate improvement of local blood circulation • Rapid resolution of swollen areas • Accelerated tissue repair and cell growth • Rapid repair of superficial injuries such as wounds and ulcers • Reduces scar tissue formation • No known side effects • Non-surgical, painless and non-invasive

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www.abbynews.com By Michal Ofer

Life today can be so fast-paced and technology-packed. Between work, the commute, taking care of loved ones, cooking and cleaning, watching television, connecting on social media, and more, an average of 90 per cent of time is spent indoors. A mere 50 years ago this would be virtually unheard of! Unfortunately, all this indoor time is having a negative impact on your health and the health of your children. In fact, the term “Nature Deficit Disorder” was coined in 2005 to describe a list of behavioural and health symptoms in children that can be directly related to lack of outdoor time. The time to unplug, turn off, stop, take a breather and get outside is now. If you are feeling resistant, need a little extra motivation or are concerned you have no time for yet another activity deemed “necessary” to maintain health, here a few reasons why you can’t afford not to get that fresh air and natural light:

• Reduces Stress You may have already experienced this – you are feeling stressed out at home or in the office, you take a quick walk and voila! You instantly feel better and more equipped to cope. Science backs up this experience. Studies have found that after taking nature walks, people reported lower levels of stress. Taking a walk (even a short one) in a green area can put the brain in a meditative state, with results so profound they showed up on EEG (electro-

Abbotsford News

Get Outside!

Friday, January 11, 2019 B15

significantly detrimental effect on your brain function and ability to perform. It has been noted that natural sunlight helps set our body’s internal clock, and that people need to get between 30 and 60 minutes of exposure to direct sunlight for sleep patterns to encephalography) recordings. oil. However, direct exposure to the sun is improve. Getting outside is vital for reminding Adding a few trees into the mix only adds to actually the best way to absorb vitamin D. your body of its natural rhythms. the experience. These were the findings from Aim for at least 15 minutes of direct sun expoyet another study, which found that “forest sure on your skin every day when the weather • Promotes Happiness bathing” – the practice of walking through the is warmer (during the early morning or late As with stress reduction, time outside will forest – reduced levels of the stress hormone afternoon is always best to prevent burning support your mental well-being. It naturally cortisol in the blood, and decreased stress – your body’s natural way of telling you are boosts levels of serotonin, your “feel good” and anxiety. It also reduced blood pressure, getting too much). brain chemical. One study measured serotonin heart rate and fatigue and improved mood. levels in a group of 101 healthy men during • Improves Sleep each of the four seasons, and found that re• Supplies Natural Vitamin D How well you sleep has a lot to do with both gardless of the season, the level of serotonin Chances are that you are not getting sufficient your hormones and your own natural circain the brain was affected by the amount of amounts of vitamin D, largely due to spending dian rhythm. Both of these are affected by sunlight on any given day. too much time indoors. This has become so your exposure to light – natural sunlight, most People who frequently take walks in nature concerning that vitamin D deficiency has of all. If you spend too much time indoors, experience reduced symptoms of depression been labelled a pandemic! you become isolated from the source of your and enhanced mental well-being. As a society, North Americans (and many in body’s natural rhythms, and your sleep cycle the Western World) are deprived of sunlight, is likely to suffer. • Provides a Natural Energy Boost and the foods consumed that naturally contain If you want to get good sleep, you have to have The next time you are feeling depleted or low vitamin D do not contain enough to satisfy properly aligned circadian rhythms. If not, on energy, resist the urge to reach for that cup even basic (let alone optimal) requirements. the varying aspects of your waking/sleeping of coffee and get outside for a few minutes. Many assume that the best way to acquire system will be working at the wrong time. Nature is fuel for the soul, and research sugvitamin D is through drinking milk, eating Insomnia is a common side effect of an imgests that a more effective way to get energized fish, or even taking supplements like cod liver properly timed circadian clock and can have a is to connect with nature. Being outside helps ward off feelings of exhaustion, and you may already have experienced increased energy Did you know that Abbotsford has 70 playgrounds in its parks? Or that we have when you are enjoying outdoor activities! a paved corridor that spans through the community, connecting the east and west sides of Abbotsford? This extensive Discovery Trail system is perfect for all-season activity, w Michal Ofer is a nutrition coach and diincluding walking, running, rollerblading and cycling. Explore how you can go play gestive health expert. She can be reached at outside by visiting abbotsford.ca/leisure/parks.htm. michalofer.com.


B16 Friday, January 11, 2019

Abbotsford News

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Abbotsford News

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Friday, January 11, 2019 B17

and still want to lose weight?

By Gillian Goertzen

The other day I was chatting with a group of women around the topics of body love, self-compassion and health. In hushed tones, one of them shyly asked me, “Can I love my body, and still want to lose weight?” She asked me as though it was some dirty little secret, that somehow she couldn’t desire to change her body – and still love her body. That the two ideas were somehow contradictory. And I realized that there was a need for clarification!

so (not a fan of scales, so that’s my ballpark). So, yeah – tight shorts. So it’s time to take a good look at my choices, and reflect on what is working and what isn’t, not from a place of judgment or shame, but from an objective place of logistics, frankly. I don’t want to buy new shorts. I really like my old wardrobe. And I also don’t want to be uncomfortable in my clothing – so, it’s time to shift some of my nutrition habits. Gently. Not with extremes that would more than likely swing me into a diet mindset , but with kindness, reconnecting to my food in a more empowered way.

You can love your body and want to look good and feel comfortable in your own skin! Self-compassion and body love means you don’t place your worth on the size of your clothing or the number on the scale. Loving your body doesn’t mean you do away with your ego (that’s impossible); it means you embrace your ego! It’s OK to want to feel comfortable in your own skin! But that feeling comfortable isn’t about matching the norms we are fed from the media or society – but from the definition you create. You decide what you feel comfortable with – and what you don’t. And then you unapologetically do whatever you need to do to make it so, not from a place of should or shame – but from a place of kindness and deep honouring of your desires, wishes and goals.

I love the work of Geneen Roth. One of the biggest take-home messages in her book “Women, Food & God” (at least for me) was “What are you hungry for?” This winter as I struggled through injury and tried to keep my spirits high, the answer to that question wasn’t always food. Sometimes I was “hungry” for the calm that comes from the serotonin rush that accompanies eating. Sometimes I was “hungry” for the rush I couldn’t get from exercise (oh, hey sugar!). Sometimes I was “hungry” for comfort – because I was sad that I was watching all my clients and friends ROCK their goals while I was sidelined. Not all the time but just sometimes – and enough of the time that some old habits crept back in. Not healthy ones that make me feel empowered, but less than healthy ones that make Allow me to explain, with a little personal me feel, well, MEH.  reflection. I recently pulled out my “summer clothes” box. I tried on my old faves and was But I’m not committed to MEH. I’m coma little surprised to find that my fave shorts mitted to extraordinary. So, without shame felt a little snug. I’ve been injured, and loving or guilt, I move forward. I acknowledge the my way through this injury has involved a desire to change from an authentic place of little more indulgence than usual. healthy ego, and with self-compassion and kindness I am now in pursuit of my goals. Injuries have a way of dulling your sparkle Mission: Rock my summer shorts! and making you feel a bit blah. And while I could recognize what was happening at the time (emotional eating), I didn’t judge it. I w Gillian Goertzen is a kinesiologist and regacknowledged my choices and let that stuff go. istered personal trainer. You can read more I’ve loved my way to about eightish pounds or of her articles at superyou.ca

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Abbotsford News

www.abbynews.com

Friday, January 11, 2019 B19

Eating well on a limited income

Eating healthy on a limited budget can be a challenge. The tips below will help you find lower-cost healthy choices in the grocery store. This will help you to stretch your dollar to save money and eat well. Use Eating Well with Canada’s Food Guide to plan your meals.

drinks such as chips, chocolate and pop as they are expensive and offer little nutrition. They often have too much fat, salt and sugar. Buy them for occasional treats only. • Shop at grocery stores. Prices are higher at convenience stores, and they have less variety. • Shop around the edge of the grocery store to find many of the basics.

Steps You Can Take • Make home-cooked meals as often as you can. Pre-prepared foods such as grated cheese, salad mixes, and vegetable sticks cost more – you are paying for the preparation. • When you have the time to cook, make extra to store in the freezer. These frozen leftovers can be used for quick meals when you’re short on time, instead of picking up an expensive pre-prepared dish.

Tips for grocery shopping • Plan your meals ahead and make a shopping list. Check your fridge and pantry to see what you have at home and use what you have on hand. Stick to your shopping list! • Find food on sale by reading grocery

store flyers. Plan your meals around what’s on sale. • Learn usual food prices so you can quickly tell what’s on sale. • The foods displayed at the end of the aisle may not be on sale. Compare sale prices and “specials” to the normal price. • It’s a good idea to buy foods you eat often in bulk or on sale. Be careful not to buy too much. If it spoils before you can eat it, you won’t save any money. Fresh food like fruit and vegetables may spoil before you can use it up. Share large amounts of food with friends or family. • Don’t go grocery shopping when you’re hungry because you may end up buying more food than you need. • Limit high-energy snack foods and

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Tips to choose lower cost foods using Canada’s Food Guide • Buy larger packages of meat, poultry and fish when they’re on sale. Divide them into single portion sizes (½ cup or 2 ½ ounces) or the amount used by your family at one meal. Store in the freezer. • Instead of meat, have dried or canned beans and lentils, tofu, eggs, and peanut butter 1 or 2 times a week. They cost less. • Canned fish in water easily substitutes for fresh fish in many recipes • Vegetables and fruit w HealthLink BC (healthlinkbc.ca) provides access to non-emergency health information and advice in B.C.

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B20 Friday, January 11, 2019

Abbotsford News

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Profile for Black Press

Special Features - The Pulse - Jan. 2019  

i20190114120631144.pdf

Special Features - The Pulse - Jan. 2019  

i20190114120631144.pdf