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Win PRIZES! Go to www.abbynews.com/contests – starts Friday, February 7, 2020

THE PULSE – 2020 –

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Your Guide to Healthy Living

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A Healthy Community is a Happier Community! Youth and mental health

Healthy Mind & Body

Embracing a physically active lifestyle

Eating Well

Abbotsford

ABBOTSFORD S C H O OL RESPECT

D I S T R I C T

O P P O R T U N I T Y I N N O VAT I O N

Division of Family Practice A GPSC initiative

B2 Friday, February 7, 2020

Abbotsford News

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ADVERTORIAL

A loose-fitting denture is nothing to smile about different needs and preferences, Kafka Denture Clinic gives them a say in regards to size, shape, colour and arrangement of their teeth. For people who are tired of their dentures moving and not being able to eat what they want, dental implants could be the answer. Dental implants enhance denture stability and provide extra support. Cliff C. Kafka, Registered Denturist

Replacing teeth can be stressful. In addition to feeling self-conscious about missing teeth, there are worries about cost, discomfort and making the right decision. Knowing that most denturist fees may be covered by various dental plans and understanding the different types of dentures can help ease the pressure. “Losing your teeth is a big deal and a very personal experience that takes time to heal from,”said Kafka Denture Clinic owner and Registered Denturist, Cliff Kafka.“We want you to be comfortable and happy with your dentures.” When clients visit the family-owned and operated clinic, they deal directly with Kafka. This individualized approach means everyone receives personal attention and care. Since every client has

“There’s no better way of obtaining a successful fit and a comfortable bite than with implants, said Kafka.

Serving Abbotsford since 1995, Kafka has been in the profession since 1993. A professional Registered Denturist, Kafka has certification and professional affiliations with the College of Denturists of British Columbia, Denturist Association of British Columbia and Biofunctional Prosthetic system. “We offer quality, handmade dentures, personally handcrafted and designed,”he said.“We have something for everyone’s budget and will do whatever it takes to make sure you’re happy.”

Implant supported dentures are an option for those who have a sufficient amount of jawbone remaining after tooth loss. Two or more implants are surgically inserted into the jawbone, which then hold the dentures in place. The entire process, including recovery time, can take anywhere from five to 12 months. Kafka encourages anyone who is considering dentures or dental implants to come in for a consultation. He also encourages those who already have an idea of what they want and a quote to contact him for a second opinion or recommendation. There are a lot of options and price points and he wants people to have a realistic mindset about denture therapies, cost and risks.

Located at 206-2752 Allwood Street, Kafka Denture Clinic is open Monday through Friday from 9 a.m. to 5 p.m. For more information or to schedule a free consultation, call 604.850.0355, email kafkadentureclinic@gmail.com or go online to www.kafkadentureclinic.ca kafkadentureclinic.ca.

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Abbotsford News

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What’s Inside How can my family eat healthy when we’re so busy? Find healthy grab and go food options..........................

Message from the Abbotsford Child and Youth Committee

Why should adults and youth volunteer?.................................................

6 Youth: When things get tough....................9 Oral Health, Tobacco and Vaping Over half of teenagers who smoke become addicted which can harm their physical and oral health..............

Calling all youth!

Neighbourhood Spirit Project Grants............................

Friday, February 7, 2020 B3

Physical activity is necessary for optimal health.........................................

15 What is occupational wellness:............ 16 3 simple ways to eat healthier every day......................................

Gluten intolerance is a very real issue with measurable symptoms......

District, and the City of Being on the Abbotsford. Looking at leadership team for the our website, I am sure Abbotsford Child and you can find resources Youth Committee, I am to enhance the health a great proponent for of the youth that you helping children and know and support. youth be as healthy From recreation as they can be. This programs, to mental edition of the Pulse health and wellness, focuses on youth, or the Abbotsford Child those in the community and Youth Committee between 13-25 years of Shairose Jinnah website will help age. The term health Director of Counselling, Child, you source things for me encompasses Youth and Family Services healthy relationships, Archway Community Services to enhance your families wellness – healthy bodies, and it’s all here at www. healthy minds. Growing abbotsfordchildandyouth.ca up in Abbotsford has its benefitswe have a multitude of parks and In this edition of the Pulse, you will recreation opportunities, lots of find articles related to youth health – ways to get involved in activities, grab and go food options, facts about as well as develop leadership skills, oral health and vaping, tough stuff, and contribute to building a healthy the benefits of physical activity, and community. We also have a strong volunteering. We want to make it easy sector of helping organizations for for you and your family to make the families and youth, when dealing with healthy choices and to know the facts. difficult issues. Behind the scenes, our organizations The Abbotsford Child and Youth are working to fill the gaps and Committee is an umbrella organization support the development of those for the children and youth serving who serve the youth in the community. organizations in the community. From Youth Week, to recreation, to Members on the leadership team counselling and support, the youth include representatives from Archway serving organizations in Abbotsford Community Services, Fraser Health, are working hard to ensure youth the Fraser Valley Child Development have a healthy life and are involved in Center, the Ministry of Children and community. We all have a role to play Families, the Abbotsford School – together we can make it healthy.

B4 Friday, February 7, 2020

Abbotsford News

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

www.abbynews.com

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.

•

Keeps you physically healthy as research has shown that volunteers have a lower mortality rate compared to those who choose not to.

•

Is a tremendous way to make a difference, give back to your community and it can be a lot of FUN!

For more info contact 604.557.7050 or volunteer@abbotsford.ca

abbotsford.ca/volunteerapplication

Be a

Volunteer ...You’ll be glad you did!

Abbotsford News

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Friday, February 7, 2020 B5

How can my family eat healthy when we’re so busy? Find healthy grab and go food options It is possible to fit healthy eating into your and your child’s busy schedule, even when your family is short on time. There are many healthy options that are as quick as they are nutritious. Planning ahead helps make healthy eating choices easier because: • Decisions about what to eat are made ahead of meal or snack time. This helps limit last minute calorie-laden convenience food choices such as potato chips. By planning your child’s meals and snack ideas before they happen, you will avoid excess sugar, salt and fat in your choices. • You’re more likely to have healthy

food options on hand. • You’ll be able to enjoy a variety of foods using a meal plan. You can involve your child in planning meals and snacks as well to teach them healthy eating habits. What are some ideas for healthy foods to have on hand? • Stock up on these staples: eggs, low-fat milk, unsweetened soy milk, low-fat or Greek yogurt, low-fat or partly skimmed cheese, hummus or bean dips, nut butters with no added salt or sugar, unsalted nuts and seeds, cans of tuna or salmon packed in water, fresh, canned or dried unsweetened fruits like apples or bananas and canned chickpeas or black beans. • Chop fresh vegetables like carrots, cucumbers, celery and cherry tomatoes and place them in see-through containers in the fridge where your child can easily see them. • Have 100 per cent whole grain breads, crackers or tortilla wraps on hand. For some healthy and quick meal or snack ideas, go to www.fraserhealth.ca (healthy eating in a hurry)

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B6 Friday, February 7, 2020

Abbotsford News

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Why should adults and youth volunteer? Did you know that volunteers are a key part of what makes our community great? Abbotsford is an amazing community full of generous and warm people where residents take pride in helping one another. There are a multitude of organizations that operate in our community and share in making this such a great place to live. From supporting local festivals and events to seniors care, children and youth development, as well as environmental stewardship opportunities, there are involvement opportunities for every age and interest area in our community. Getting involved gives you an opportunity to gain knowledge and expertise and be part of our community transition of helping one another. Not only is volunteerism an asset to our community as a whole but studies show that volunteering is a vital and valuable resource that enhances the quality of life for those who participate. There are many personal benefits all volunteers experience as a direct result of their contributions: · It keeps you HEALTHY; research shows that community involvement can lower your mortality rate compared to those who choose not to. · It can improve one’s mental health

through an increase in self-confidence, selfesteem, and even allows one to develop a more positive outlook on life. · It can produce a joyful sense of achievement and accomplishment when you see the difference giving of your time and skills can make. · It can provide opportunities for increased networking and social connectedness. Youth volunteering can have an even larger impact as: · It often provides youth, their first opportunity at gaining some experience in a workplace setting. · It can provide opportunities for increased networking and social connectedness. · It may help you develop new skills and gain experience that can assist with your career advancement. · It can fulfill provincial high school graduation requirements. · It is a tremendous way to make a difference, give back to your community and make new friends. · It can be a lot of FUN! Want to get involved with us? We have opportunities at community events, in our parks, and recreation centres. Contact us for more information at volunteer@ abbotsford.ca or 604.557.7050

Let us help you get your Back Boris Eroshevski loves his profession and successfully combines his technician skills and experience with clinical aspects of Denturism.

AFTER

BEFORE

Alaina T.

I absolutely love my new smile! Thank you so much Abbotsford Denture, you gave me my confidence back and changed my life! Forever grateful!

■

Great ingredients make great food!

Sandy Arnold, Office Manager Sandy loves the relationships that she has developed with all patients. She makes people feel comfortable and helps her patients have a positive experience.

Conventional Dentures, Precision Dentures, Immediate Dentures, Partial Dentures

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Dentures Over Implants*

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Written Transparent Treatment Plan (No Hidden Costs)

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Convenient Payment Plans Available

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Satisfaction Guaranteed upon Diagnosis

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Complimentary Patient Care every 6 Months

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We Accept all Insurance Plans

* Procedure to be one in conjunction with a dentist

Thank you Abbotsford for Voting us a Favourite Denture Clinic

It's simple...

QUALITY ASSURANCE 2019 A-LIST WINNER TH

ABBOTSFORD-FRASER DENTURE CLINIC 2615 Pauline Street, Abbotsford CALL FOR A COMPLIMENTARY CONSULTATION: 604-859-9921 www.abbotsfordfraserdentureclinic.com

EA BB

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Abbotsford News

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Friday, February 7, 2020 B7

ADVERTORIAL

Laser therapy provides remarkable alternative to surgery and painkillers

Laser therapy has been used effectively for many years, but advances in technology have produced “the next generation of laser therapy.” MLS (Multiwave Locked System) Laser Therapy uses specific wavelengths of light to treat painful and debilitating conditions.

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. “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 provides us with an opportunity to meet the needs of our patients, and offer the highest levels of care possible.”

Cascadia Chiropractic Centre has helped hundreds of patients get out of pain and increase their range of motion. 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.

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.”

MLS Laser Therapy is quickly becoming the standard of care in alleviating both acute and chronic pain. This patented, FDA-cleared technology has an 85% - 90% success rate in relieving pain and inflammation, eliminates risk from surgery and prescription pain killers, has no negative side effects, and restores patients’ lives.

Laser therapy is painless, with treatments usually lasting several minutes, and most patients see positive results in just 1-3 treatments. “When a physical condition or

For more information on laser therapy, or to make an appointment, call Cascadia Chiropractic Centre at 604-853-4441. www.abbotsfordchiropractic.com abbotsfordchiropractic.com

COMMONLY TREATED CONDITIONS: • 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 9 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

MLS® LASER THERAPY

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CASCADIA CHIROPRACTIC CENTRE is proud to be on the medical technological forefront by offering MLS Laser Therapy that is beneficial in managing pain, reducing inflammation, increasing mobility and speeding the healing process.

Voted Abbotsford’s Favourite Chiropractor 2017, 2018, 2019

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B8 Friday, February 7, 2020

Abbotsford News

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Friday, February 7, 2020 B9

Youth: When things get tough Being a parent of a youth can be difficult. Changes, growth, and the growing brain during the adolescent years carry over well into the twenties. Peer groups become very important, and this has been shown to be developmentally appropriate. Much change at this time is expected. On the flip side, it is tough to know whether the changes a youth is exhibiting are normal developmental changes, or if your young person needs support. Mental health challenges often start as vague, subtle changes and this can make it difficult to tell if there is something going on. To complicate matters, a young person may wrestle with their difficulties for some time and not tell anyone. To others, they appear to be doing well. On the inside, they may be distressed, confused, and scared. Below are some signs that a young person may be struggling and need support: • Reduced interest or pleasure in usual activities • Persistent low mood • Worries much of the time • Very anxious when around other people • Irritable and easily frustrated • Expresses feelings of worthlessness and uselessness • Has trouble concentrating or making decisions

• Withdrawn from family and friends; spends considerable amount of time alone • School performance has dropped or they are not attending school • Change in eating habits or preoccupation with weight • Feels tired all the time and has no energy • Decreased need for sleep • Complains of headaches, nausea or other physical symptoms (that are not linked to a physical health problem)

characterized by: • A pattern of changes • Changes that persist or increase in severity over time • Distress • Decline in functioning (such as school or work, relationships with family and friends, recreational activities) (list adapted from The Foundry Abbotsford website) If you know a youth who is struggling in some of the above areas, there are plenty of online and in-person resources in Abbotsford to help. The Foundry, located at 101-3255 Simon Avenue, has walk in counselling and help with navigation of the resources available at varying hours, please check their website at foundrybc. ca/abbotsford. Another encompassing resource for children and youth services is the • Engaging in self-injuring behaviours Abbotsford Child and Youth Committee • Beginning or increasing substance use website at abbotsfordchildandyouth. • Expresses odd beliefs that don’t seem ca which lists the majority of youth to have any basis in reality* serving organizations and programs in • Appears at times to be talking to Abbotsford. someone but there is no one there* Keeping the door wide open for *Seek professional advice if you observe communication, listening and responding these last two signs. They may be to young people in a respectful way at all indications of emerging psychosis. times can build a trusting relationship for Keep in mind that the signs listed above when things get tough – compassion and do not always mean that a person is empathy for the developing brain is a way struggling with a mental health challenge. to safeguard relationships between adults Mental health challenges are typically and young people.

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Abbotsford News

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B12 Friday, February 7, 2020

Abbotsford News

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Oral Health, Tobacco and Vaping Over half of teenagers who smoke become addicted, which can harm their physical and oral health Nicotine is a highly addictive drug found in all tobacco products. Research tells us that three out of four high school smokers will not be able to quit and go on to become adult smokers. Some teenagers who use tobacco show early signs of addiction within days to weeks after starting to smoke. The younger the child when starting to smoke, the more likely they are to become addicted. Over time, smokers develop a tolerance and need to use increasingly large amounts of nicotine to feel the same effect. Smokers can also experience withdrawal symptoms if they try to quit. Smokeless tobacco products such as “dip” and “chew” contain more nicotine than cigarettes. Holding an average-sized “dip” in your mouth for 30 minutes can give the same amount of nicotine as smoking three cigarettes. In fact, using two cans of snuff in one week is equivalent to smoking one and a half packages of cigarettes per day in terms of nicotine exposure. The health of your mouth, teeth, and gums can affect your general health. Smoking has a harmful effect

on oral health. It causes bad breath and discolouration of the teeth, tooth decay, and gum disease and a reduced ability to taste and smell. It also leads to increased risk of oral cancers on the tongue, lips, floor of the mouth and gums, plus throat cancer. The risk of most oral cancers increases over time

if the youth continues to smoke. In fact, most oral cancers can be attributed to tobacco use. Oral health and vaping If you currently vape, here are some things to know that will help protect the health of your teeth and gums. The use of vapes or e-cigarettes are

not without health risks. In fact, your teeth and gums will need some extra care! The propylene glycol and glycerin, along with sweet flavors attach to the teeth and contribute to cavities just like sticky, high sugar candies or acidic sports drinks would. What to do if you vape? For your oral health, its best to cut down or quit. While you do, it’s important to take care of your oral health: • Brush twice a day with a soft bristle toothbrush and use toothpaste with fluoride. • Floss once a day to clean the spaces between your teeth and between your teeth and gums • Drink plenty of water. Vaping can cause a dry mouth which can also contribute to cavities • See your dentist and dental hygienist regularly. The flavored aerosols can contribute to an increase in plaque formation and decrease in enamel strength. • Check your cheeks and gums and tongue for white or red patches and see your dentist for regular checkups.

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B14 Friday, February 7, 2020

Abbotsford News

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CALLING ALL YOUTH...

Neighbourhood Spirit Project Grants! Have you ever wanted to do something special in your neighbourhood, but didn’t have access to the resources needed to do it? Do you have a special talent that you would like to share with your neighbours? We want to help! The Abbotsford Community Foundation, Vancouver Foundation, and the City of Abbotsford have partnered up to bring you the Neighbouhood Spirit Small Grants Program designed to help anyone, including youth, create

a project in their neighbourhood that helps build community. Youth (or any resident), can apply for up to $1,000 dollars to create an inclusive project to bring their neighbours together. Youth could plan a block party, a games day, a street-by -street sports competition – the possibilities are endless. Planning, and then doing, a project builds leadership skills, resilience, increases social connectivity, and is just plain fun. Being socially connected with your neighbours is one

way to decrease social isolationism, and that’s a factor in being healthy. If you are a youth who has an idea for a project, you can connect with our special events team for support. You will have access to our Activate Abbotsford Toolkit, which has many of the supplies you may need to put on an inclusive neighbourhood event. Help us celebrate Abbotsford’s Celebrating 25 Years of Community by including your event in the count of events in Abbotsford in 2020.

The Neighbourhood Spirit Small Grants open for applications on February 11th 2020 and close April 15, 2020. Projects must be completed by November 2020. Please feel free to contact our special events team if you have questions, or want to “bounce” your ideas off our team. We want you to be successful. For more information, or to apply, visit www. abbotsford.ca/neighbourhoods or emailcommdevelopment@ abbotsford.ca.

IT’S TIME TO TALK ABOUT YOUR HEARING SignS of Hearing LoSS

The following checklist can help you gauge the health of your hearing. If any of these situations apply to you, a visit to our clinic is recommended. A hearing assessment using our advanced technology will determine which, if any, hearing aids you require. • People always seem to mumble. • You have to turn the television volume up louder than others. • You constantly ask family and friends to repeat themselves. • You have difficulty communicating in a group environment. • You have trouble hearing people on the telephone.

TypeS of Hearing LoSS

There are three different types of hearing loss – Conductive, Sensorineural, and Mixed. A Conductive hearing loss simply means something is blocking the sound from being conducted to your inner ear effectively. Some causes include: wax build-up in the ear canal, ear infections, or a punctured or

scarred eardrum. A Sensorineural hearing loss (nerve deafness) is a result of damage to the inner ear. Some causes include: long-term exposure to loud noise, natural aging, diabetes, drugs or medication. Although hearing problems resulting from inner ear damage are typically not medically treatable, they can be helped with assistive listening devices and hearing aids. A Mixed hearing loss is a combination of Conductive and Sensorineural hearing loss.

a BeTTer Life awaiTS If you think you may have hearing loss, it’s important to have your hearing checked as soon as possible. The longer you wait, the more likely it is for more damage to set in. When hearing loss goes untreated, the brain can actually lose the ability to recognize or understand sounds. The encouraging news is that 95% of people with hearing loss can be treated with hearing aids.

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Physical activity is necessary for optimal health Why is physical activity important? Physical activity is a necessary requirement for optimal health as it helps with both intellectual and physical development. Regular physical activity in childhood helps to develop cardiovascular fitness, muscle strength and bone density. Children who are more active are also found to have: â€˘ Improved academic performance. â€˘ Improved sleep and more energy. â€˘ Decreased stress and anxiety. â€˘ High self-esteem. Why are kids less active today? Today, kids spend less and less time moving and being active and more time being sedentary. With hectic schedules and long commutes, families find themselves with less time devoted to bothÂ structured and unstructured play. How much physical activity does my child need? The newÂ Canadian 24-Hour Movement GuidelinesÂ recommend that children aged five to 17 accumulate at least 60 minutes of moderate to

vigorous physical activity each day. Vigorous physical activity and muscle strengthening activities should be incorporated at least three days per week. With physical activity, more is always better. Here is a visual guide:

In order to ensure your child maintains optimal health, every day they should get: â€˘ Several hours of lightly structured and unstructured physical activities. â€˘ Nine to 11 hours of sleep for

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children five to 13 years of age. â€˘ Eight to 10 hours of sleep for children 14 to 17 years of age. â€˘ Consistent sleep and wake times. â€˘ No more than two hours of recreational screen time. â€˘ Limited periods of sitting. How can I support my child to be active? Being active doesnâ€™t have to be difficult. All adults in a childâ€™s life can act as role models. The best way to support your child is to get active with them. Here are some ideas: â€˘ Make family time active time. â€˘ EncourageÂ walking or bikingÂ to school and around your community (to a friendâ€™s house, a store, etc.). â€˘ Provide opportunities for both structured and unstructured play. â€˘ Take kids to the playground or park to play. â€˘ Provide simple toys like skipping ropes, hula hoops, balls and racquets. â€˘ Ensure your child has the proper clothing to play outside no matter the weather. â€˘ Replace screen time with outdoor play.

â€˘ Have them help you with daily active chores (washing the floor, raking leaves, carrying groceries). Resources â€˘ Live 5-2-1-0 â€˘ ParticipACTION:Â Make room for play â€˘ HealthLink BC:Â Physical activity services â€˘ Public Health Agency of Canada:Â Tips to get your children aged five to 11 active

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What is occupational wellness? Wellness is a broad term that can refer to various aspects of daily life. Disciplines like yoga and meditation might be the first things to come to mind when people think of wellness, but focusing on wellness at work can have positive, lasting effects on overall well-being as well. Occupational wellness is not necessarily a familiar term, but it’s something that most professionals strive for. According to the Student Health and Counseling Services at the University of California, Davis, occupational wellness inspires people to find work from which they will gain personal satisfaction and find enrichment. Occupational wellness promotes the exploration of various career options and the pursuit of those opportunities that most appeal to each individual. While it may seem like common sense to aspire for an engaging, enjoyable career, the effect that finding such a career can have on overall well-being might not be so apparent. In an analysis of a recent Gallup World Poll, a survey that asks hundreds of thousands of workers across the globe about their jobs and their job satisfaction, Harvard Business Review found there is a correlation between job satisfaction and life evaluations. People who report being satisfied with

their jobs seem to be happier overall. So how can one embrace the concept of occupational wellness? UC Davis offers individuals the following suggestions as they begin their journeys to occupational wellness. • Perform some self-reflection. Reflect on yourself and what you need out of a job. Are there certain occupational tasks you enjoy? Are there some you find burdensome? Identifying those you enjoy and those you feel are onerous can help you narrow down your options to careers you will find engaging and rewarding. • Consider unpaid work and volunteer opportunities. Even though they don’t pay, unpaid work and volunteer opportunities can still enrich your life and provide personal satisfaction. Such opportunities should not be overlooked. • Practice open communication and proper conflict management with colleagues. Negative working environments can be stressful, leading to dissatisfaction on the job. Openly communicating with colleagues and resolving conflicts in a proper, professional way can foster a positive working environment, potentially contributing to greater job satisfaction. Prioritizing occupational wellness can help people live happier, more fulfilling lives.

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3 simple ways to eat healthier every day and veggies can help people control their weight and may even reduce their risk for certain diseases, including cancer.

Diets can be difficult to navigate. Since no two people are the same, a healthy diet that satisfies one person won’t necessarily satisfy another. Vegetarians might be perfectly happy without chicken or steak, while some people might shudder at the notion of never indulging in the occasional filet mignon. While the most effective diets tend to be those that emphasize nutrition while still allowing individuals to indulge in some of their favorite dishes in moderation, the following are three ways that everyone, regardless of their personal preference, can eat healthy every day. 1. Eat lots of whole-grain carbohydrates. Fad diets tend to paint carbs as the enemy, but various studies have shown just how integral carbohydrates, particularly whole-grain varieties, are to a healthy diet. One such study published in 2018 in the medical journal The Lancet Public Health found that diets that got between 50 and 55 percent of their calories from plant-based carbohydrates like whole grains were associated with a lower risk of mortality than low-carb diets that favored animalderived protein sources. When buying carbs at the grocery store, shoppers can opt for whole-grain varieties, including whole-grain pastas, brown rice and cereals. That won’t require sacrificing flavor and makes for a simple way to eat healthier every day.

2. Make a concerted effort to eat more fruits and vegetables. The United Kingdom-based National Health Service, which is the largest single-payer healthcare system in the world, recommends eating at least five portions of fruits and vegetables every day. That may sound like a lot, but it’s pretty easy to incorporate all those healthy fruits and veggies into a diet. For example, add a serving of antioxidantrich blueberries to your cereal bowl each morning. At dinner time, allow vegetables to take up the most real estate on your plate. The Centers for Disease Control and Prevention note that diets rich in fruits

Duke was a big teddy bear... A few years ago we were the favourite stop for one of the biggest rottweilers I’ve ever seen. His name was Duke. Duke was nearly 150lbs of pure roly poly love. Every Thursday he would rumble through our front door, his little nub of a tail buzzing with excitement and anticipation. Dukes Dad drove a truck, and Thursdays were the day he’d get loaded up here in the Valley and then him and Duke would head out on the road. For a whole year, it seemed like longer, but it was only one year, Duke would grace Just About Pets on Thursday and then suddenly we stopped seeing Duke. We called. No answer. Then, 3 months later I got a call from Dukes Dad. Duke had been diagnosed with cancer, not curable, and his health had fallen off rapidly. His Dad let me know that Duke was probably not going to last out the week and that he was having a lot of trouble eating. He knew that we were experts in nutrition and wondered if there was anything we offered that could help. It was breaking his heart to watch Duke waste away. Duke’s Dad came in and I immediately went to the food that I thought could get Duke to eat. A can of Tripe. Now, it turns out Duke was in the cab of the truck, as he always was, so I brought out the tripe in a bowl. When the cab door opened and Duke realized who I was and where he was, his little tail started up, buzzing away like it always did. The cancer was taking it’s toll though, Dukle looked gaunt and frail, he’d fallen to 90lbs. I put the bowl of tripe in front of his nose and it only took one whiff. Duke started licking, then gobbling it up. I probably don’t have to tell you how Duke’s Dad felt. The big man leaned over and hugged me, choked a little, then thanked me.

A few days later, he came back in the store. He let me know Duke was doing better and he wondered what else would help him out. We walked through some options and got Duke started on a combo of Tripe and balanced Raw Food. A few weeks passed and then a familiar truck pulled up. Who came out shocked me. Duke, helped by his Dad, stepped out of the truck and rumbled in through the front door...tail buzzing. Now, the cancer didn’t go away, but Duke rumbled in through our front door for nearly 18 more months after that day I brought him the bowl of food. What changed? The Food. Eventually we got a call from Duke’s Dad to share the news of his passing. One night at about 6:30pm, just after we closed, Duke’s Dad rolled up, case of beer under his arm. We shared a beer at the front desk of the store and we talked about Duke. He went on to tell me that those extra 18 months of life with Duke, in his opinion, were because of the food and that he would be forever grateful for that time. I’ll never forget him asking me if I thought feeding him better throughout his life would’ve meant he’d never got cancer? Of course, no one can say. But, I do know this...a healthy body, be it yours or mine, or our pets…lives a much better life than an unhealthy one and food choice has a lot to do with living healthy... In memory of Duke...and his awesome Dad. Michael Bridgman Just About Pets PS. Give your pups and kittens a squeeze tonight from all of us at Just About Pets.

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3. Kick added sugars to the curb. Avoiding added sugars is another way anyone, regardless of their food preferences, can eat healthier every day. Healthy foods such as fruit contain natural sugars, and these don’t pose a threat to overall health. However, added sugars, which the Harvard Medical School notes are found in many foods and can include honey, molasses and corn syrup, can increase a person’s risk for various conditions and diseases, including obesity, heart disease and diabetes. Fruit contains fiber that slows the absorption of natural sugars, but the body digests added sugars much more quickly, leading to an uptick in blood sugar levels that can ultimately contribute to diabetes. Added sugars can be found in a host of foods and beverages, including some that aren’t generally considered unhealthy, like bread, certain breakfast cereals and pasta sauces. When shopping, consumers should read nutrition labels and avoid products with excessive amounts of sugar. Eating healthy does not require people to abandon their favorite foods. A few simple adjustments can be all it takes to improve the nutritional value of your diet.

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Gluten intolerance is a very real issue with measurable symptoms Gluten is not for everyone. In fact, people who have celiac disease shouldn’t eat gluten at all. Celiac disease is an autoimmune condition that affects the digestive process of the small intestine by launching an immune system attack against gluten, mistakenly damaging healthy cells lining the small intestine. Even people who do not have celiac disease may find that consumption of gluten results in similar symptoms. These individuals may want to avoid gluten as well. Also known as nonceliac gluten intolerance or sensitivity, this condition is not currently welldefined within the medical community. The Celiac Disease Foundation says some people experience symptoms found in celiac disease, like foggy mind, abdominal pain, diarrhea, headaches, bone or joint pain, or chronic fatigue when they have gluten in their diets — despite not testing positive for celiac disease. In July 2016, researchers at Columbia University Medical Center

According to Schär, a company that manufacturers gluten-free foods, anyone who experiences negative symptoms after eating foods that contain gluten should speak with a doctor. A doctor will order blood tests that will look for the presence of immunoglobulin E antibodies that are indicative of an autoimmune response to gluten. An endoscopy also may check for damage to the lining of the small intestines, as can a biopsy of the intestines. Other tests, such as a radioallergosorbent test, or RAST, or skin prick test can test for a wheat allergy to see if symptoms are stemming from that alone. Treatment for gluten intolerance published a study confirming that diagnosis, people can experience or celiac disease involves avoiding wheat exposure to those sensitive to symptoms that mimic those of celiac products that contain gluten, which is wheat and gluten triggered a systemic disease, even in terms of severity. found in wheat, rye and barley. immune reaction and intestinal cell Doctors are not sure if gluten triggers A growing body of literature damage. Researchers previously the immune reaction in non-celiac suggests that people who do not have thought that a sensitivity to wheat or cases, so more research is needed. celiac disease can still experience gluten would not result in cell damage. That said, removing gluten and wheat non-celiac gluten sensitivity and many But research now confirms that even products from one’s diet provides of the same symptoms felt by those with the disease. without a positive celiac disease relief for many people.

Important message for seniors living alone Abbotsford Peer Support for Seniors is a free service for seniors aged 50+ living in Abbotsford. Trained volunteers offer one-on-one listening, emotional support, guidance, empathy and information during their visits to in-need seniors. We also offer the “Good Morning Program” where interested seniors are phoned to check on their well-being. The service is available Monday to Friday at a mutually agreeable time between 8:30 – 10am. Call us today at 604-850-0011 or email admin.seniors@telus.net for more information.

VOLUNTEERS NEEDED Abbotsford Peer Support for Seniors is looking for volunteers 50+ to join their compassionate team of men and women. A one hour a week commitment can make a world of difference in a senior’s life. If you are interested or would like more information on this program, please call 604-850-0011 or email admin.seniors@telus.net

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