2014 Mind, Body & Soul

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Mind Body Soul - TUESDAY, September 23, 2014

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TUESDAY, September 23, 2014 - Mind Body Soul

City of Kamloops

Healthy Living

with the City of Kamloops

Accessible Recreation tion The City of Kamloops wants residents of all abilities to have the chance to be active. Recognizing that rriers to recreation than others, we strive to create a welcoming and acsome people face bigger barriers cessible environment that serves our diverse community. New this fall, we are offering Adapted Yoga, Adapted Swimming Lessons, and Accessible Spin Classes. Whatever you choose, the City will work with you to make your fitness and recreational goals a reality.

Personall T P Training i i and Kinesiology Services The Tournament Capital offers a wide range of one-on-one training options to help you get started with exercise. Whether you are recovering from an injury, looking to get back in shape, or conditioning for a sport, our team of highly qualified Personal Trainers and Kinesiologists will help set you on the right path. Nutritional counseling services are also available to compliment any personal training package.

Keep On Moving Keep On Moving classes provide a safer exercise option for people who may be new to exercise, returning to exercise or those who might have concerns regarding the safety of exercise. Classes are easily identifiable by the logo that accompanies the class description. Keep On Moving has been developed through a partnership between the City of Kamloops and Interior Health. For more information please visit www.keeponmoving.ca

www.kamloops.ca

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Mind Body Soul - TUESDAY, September 23, 2014

STAY ACTIVE THROUGH WINTER As the days get shorter, and the air gets cooler, many of us set our clocks to hibernation mode, and wait for the warm breeze of the spring to lure us back outdoors.

When there are endless possibilities for outdoor recreation in Kamloops, I challenge each of you to find one new winter activity that will take you outdoors to enjoy some leisure time throughout the colder months.

If the appeal of layers of clothing to enjoy recreation does not appeal to you, why not take the winter months to find a new indoor activity? With an endless supply of indoor options for leisure and recreation, challenge yourself to try something new this winter.

The Tournament Capital Centre (TCC) is a hub of activity regardless of the season, but fall and winter are especially exciting.

Not only are the weight rooms buzzing with activity, but the indoor track and pool area see increases in available programs.

Fitness classes are in full swing, including everything from Yoga, Spin (aka indoor cycling), strength training, balance, cardio, Zumba, and much more.

Regardless of your age or ability level, you can find a class that will fit your current abilities and interest.

Look for a variety of new programs this year; particularly keep an eye out for our “Keep On Moving” programs.

These programs are targeted at the beginner exerciser and aim to help community members identify safer exercise options.

By meeting a specific set of criteria (available for review at keeponmoving.ca), these classes offer great options for those who may be a bit hesitant to jump with both feet into your “average” fitness class.

Watch for the Keep On Moving symbol in the activity guide next to adult and active aging fitness

EXERCISE IS THE BEST MEDICINE “I’m just too busy!” This is the most common of the excuses that we use to avoid the time commitment required to exercise.

We can all identify with the unrealistic expectations on our time: family, work, volunteer commitments, running a household. It can all be very stressful.

Studies are showing that sustained exposure to psychological stress may result in an inflammatory response.

This inflammatory response may be expressed in the body as physical muscle pain, effects to the

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classes, and get started with confidence!

The Westsyde Community Centre (located at 859 Bebek Road) is an absolute gem located in the heart of the Westsyde community. Offering access to a 25 meter pool, hot tub, sauna and newly expanded fitness centre, this community facility is easily accessible for all of North Kamloops.

An exciting new addition to the Westsyde community is the addition of the Westsyde Neighbourhood Centre, located at 3550 Westsyde Road (the site of the former Westsyde Elementary School).

This multiuse facility will feature fitness classes ranging from Yoga, Zumba, Bootcamp, and beginner intermediate group fitness programs.

New programming will also be featured in this centre including sports programs from tots to seniors.

There really is something for everyone!

An exciting addition to the programs and services this fall includes fitness programs in neighborhood community rooms.

Highly successful Yoga and Zumba classes are

available in Hal Rogers (Sahali), the Yacht Club (Downtown) and Valleyview Community Hall (Valleyview). These classes allow our citizens to take advantage of great programs close to home! What could be better than enjoying your favorite class right in your backyard.

If enjoying our wonderful seasons outdoors is more inspiring, look no further than your favorite summer parks and walking trails.

The possibilities for recreation are endless as you explore your favorite areas with a new lens.

Put on your warm clothes and run or snowshoe, build a snowman, and just play!

Any move is a good move when it leads in the direction of positive health!

gastrointestinal tract (tummy troubles) and is a major risk factor in the development in many chronic diseases.

Exercise can play a tremendous role in your ability to stress manage.

Virtually any form of exercise, from aerobics to yoga can act as a stress reliever.

Physical activity increases your endorphins, also known as your “feel-good neurotransmitter” to raise your mood.

How to get started?

Always start by talking to your doctor. Some health conditions require special consideration before increasing your activity level. Then find something to do that you enjoy.

Explore the many trails and walking paths in Kamloops, take a class and learn to kayak, paddle

board or swim, walk dogs for the SPCA, the list goes on and on. Activity does not need to be expensive or complicated.

You will be amazed that the positive effect that purposeful physical activity has on your mood and stress level. And who knows, you may even lose a couple of pounds along the way! ” Those who do not make time for exercise will have to make time for illness.” - Earl of Derby

— Danielle Harkies Healthy Living and Wellness Coordinator Certified Clinical Exercise Specialist City of Kamloops Direct Line: 250-828-3698 dharkies@kamloops.ca

— Jennifer Edgecombe Clinical Exercise Specialist Coordinator Kinesiologist and ACSM Certified Clinical Exercise Specialist City of Kamloops Direct line 250.828.3742 jedgecombe@kamloops.ca

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TUESDAY, September 23, 2014 - Mind Body Soul

MEALS FOR BUSY LIFESTYLES

The fall and winter are such a busy time for families that it can be hard to stay focused on healthy eating. We get busy and sometimes it seems easier to rely on convenience foods or going through a drive-thru.

The following are some strategies I have implemented with my family to help ensure that we eat as healthy as possible with a very busy lifestyle. I hope some or all of them will be useful to you.

Go into the grocery store with a list and meal plan.

What works best for my family writing all the days of the week on the bottom of the list and then deciding what we will have for each dinner.

This acts as a foundation for my grocery list. I also check the pantry weekly and ensure that I have a couple of staples such as tomato sauce, tuna and beans so that I have something to make in a pinch.

Make extra to stay ahead of the game. Quite often I make extra food at dinner and we have that for lunch the next day.

For days that I won’t have leftovers I decide on a lunch idea and that goes on the meal plan. Further to that, if you have the time, take Sunday as a day to make a bit of extra food.

What I mean by that is, if you are cooking a chicken for dinner perhaps cook two so that you can have extra chicken for wraps or a casserole.

Think ahead. If you are making a pasta sauce make two pots so that you can freeze one pot and have some to send for lunches on Monday.

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www.kamloopsthisweek.com That way you stay ahead of your freezer at all times.

I find once I do this for a few weeks I can take a couple of weeks off from it and look to my freezer for ideas.

In the fall it might be helpful to also take a weekend or two and focus on filling your freezer if you have that capability.

Zucchini is in season and it is fantastic in loaves and muffins which freeze well. I will also grate, measure, and freeze two cup servings of zucchini so I can pull it from the freezer and use in my baking.

Make applesauce and freeze that for baking or for a healthy snack in lunches.

Other snack items that freeze well are homemade granola bars or power bars.

My daughter came across a great recipe for fruit waffles so she made a bunch of them and froze them. They can be taken out and popped into the toaster as needed.

Some of the items that can be made and left in your freezer for quick and healthy meals are soups, chili, burritos or quesadillas, chicken fingers, pizza and pasta sauce.

Initially, it takes some extra time and energy to get your systems in place and your freezer filled however, if you are busy and running like most families, knowing that you are organized and not having to figure something out on the fly will ease stress and ensure that your family is getting the nutrients they need to keep up with the demands.

— Rhonda Eden Registered Holistic Nutritionist Alive and Well for Life reden@kamloops.ca

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Mind Body Soul - TUESDAY, September 23, 2014

GET MOVING, STAY HEALTHY

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24 Hour Fitness Centre

It is well documented that the harmful effects of perceived and physiological stressors can negatively affect holistic wellness in humans. In harmony with proven medical interventions, vigorous physical activity is the leading precursor to improved self-image, self-concept and attenuated emotional and mental “storms” or chronic breakdowns of the human psyche.

Emotional, spiritual, mental, physical and social wellness are positively affected by the adaptation of exercise depending on the physical training status of the of the individual — in short: how much exercise and how hard it stresses the body in a controlled environment that is age and ability dependent. Holistic wellness starts with exercising the body through functional movement patterns that allow for a physiological response such as contracting muscles and elevating the heart rate moderately.

Many studies have investigated the mind/body response to human movement and the relation to how exercise allows for the secretion of “feel good” transmitters or the “exercise high” created with the release of endorphins and serotonin. Simply participating in regular exercise for 30-60 minutes per day and for 4-5 days per week will aid in the overall feeling of holistic wellness and serve to attenuate many chronic or hypokinetic conditions such as obesity, adult onset diabetes, high blood pressure, high cholesterol and elevated resting heart rate.

Regular physical exercise is paramount for all populations as it is the leading method of stress control that humans can perform in controlled environments that lead to improved ability to handle stressful situations where the “fight or flight” phenomena or sympathetic nervous system predominates and if not kept in check, chronically can lead to many slow debilitating conditions classified under the stress umbrella that are prevalent in our society today.

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TUESDAY, September 23, 2014 - Mind Body Soul

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The elevator speech: Hakomi is a method of mindfulness-based assisted selfdiscovery created by Ron Kurtz, an American psychotherapist. It is based on the idea that much of our suffering is unnecessary and some of our habits and patterns, which once may have served us, may be keeping us in suffering. A Hakomi therapist would help us become conscious of our habitual behaviours so we can deliberately choose new ways of being. With a real understanding of ourselves comes choice and freedom in our lives.

A simplified introduction: Hakomi has a foundation of loving presence — a state of mind that is intentionally evoked by the therapist by searching for what is inspirational in the client. It serves to create a kind, compassionate reception for the person self studying as well as nourishment for the therapist.As this relationship is being created, the therapist is also watching for signs of core beliefs that show up in the self studier’s body posture, speech pattern, facial expressions and so on.

Once the practitioner has an hypothesis of an underlying belief structure that may be organizing behaviour he or she will introduce a little experiment, the results of which become the study material for the client.

All experiments are done in mindfulness, another foundation of the Hakomi method. Mindfulness, for this purpose, is a momentary witnessing of ones’ own present experience — without trying to change anything and without judgement.

These experiments often yield insight into a person’s way of relating to the world.

It’s in these moments of truly seeing ourselves that we gain the freedom to make better choices.

The heart of the matter: Hakomi illuminates the path of less suffering; it gently educates the heart. For more about the Hakomi method visit vancouverhakomi.ca — Angela Davis, Hakomi practitioner and teacher in Kamloops.

Visit her website at compassionatepath.ca

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YOUR PET IS A FURRY REMEDY Rather than heading to the pharmacy for solutions to common ailments, a majority of people may be able to stop at the nearest pet store or animal shelter and find a finned or furry remedy instead.

Studies that link positive health benefits to pet ownership abound. According to WebMD, one study found that 48 stockbrokers who adopted a pet experienced lower blood pressure readings in stressful situations than did people who did not own pets.

Another study found that individuals suffering from serious diseases, such as cancer or AIDS, are far less likely to experience depression if they have a strong tie to a pet. Plus, pets have proven beneficial to seniors struggling with loneliness.

Here are some of the many ways that pet ownership can be good for your health.

Lower blood pressure: Petting a dog or cat can lower blood pressure, as can watching a fish swim around a tank. Those with hypertension may want to purchase or adopt a companion animal to help lower their blood pressure.

Reduce stress: Stress is something people face on a daily basis. According to a National Health Interview Survey, 75 per cent of the general population

experiences at least “some stress” every two weeks, and many times that stress is moderate to severe. Research has indicated that when people spend time with a pet their levels of cortisol, a hormone associated with stress, is lowered while their level of serotonin, a hormone associated with improved mood and wellbeing, is increased.

Lower cholesterol: Lifestyle factors associated with pet ownership, particularly a focus on increased physical health and activity, can help lower cholesterol levels. Also, having a pet works to reduce stress, which may keep individuals from looking to fatty foods as sources of alleviating anxiety.

Fight depression: Many therapists have prescribed pet therapy as a method to alleviating and recovering from depression. A pet is an unconditional friend and can provide that listening ear a person needs to talk through problems. Also, walking and taking care of a pet devotes attention away from problems and inward thinking.

Improve physical activity levels: Heading to the gym is one way to get a workout, but spending an hour walking the dog or tossing around a ball for a game of chase and fetch is another way to get the heart pumping. Many dog owners benefit from the “forced” exercise that goes with daily walks. Some people choose to exercise with their pets, enjoying the companionship and the physical activity.

Reduce stroke incidences: There has been evidence that cat owners are less likely to suffer strokes than people who do not have cats. Researchers are not sure

Mind Body Soul - TUESDAY, September 23, 2014 C7 of the connection, but surmise that cats have a more calming nature than other types of pets.

Greater opportunities for socialization: Humans are social animals and need to interact with others. Pet owners have a tendency to want to share time and experiences with other pet owners. Pets can provide opportunities for people to get together.

ADHD therapy: Children and adults with attention deficit hyperactivity disorder often benefit from working with a pet or having a pet as a family companion. Playing with a pet is a great way to release excess energy and focus on tasks. Also, a pet with his or her unconditional love can help someone with ADHD overcome self-esteem issues. Similar results are possible when pets are used as therapy animals for children with autism and other behavioral disabilities.

Reduce propensity for allergies: Children who grow up in homes with cats and dogs are less likely to develop common allergies and even asthma, research suggests. In fact, children who live around two or more dogs or cats before their first birthday are less likely to have allergies of any sort, according to a study published in The Journal of the American Medical Association.

Research presented at the 10th International Conference on Human Animal Interaction found pet owners were the least likely to have to visit the doctor.

The companionship and love pets provide could be a key benefit in promoting good personal health.

— Metro News Service

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TUESDAY, September 23, 2014 - Mind Body Soul

PROUD TO BE KAMLOOPS’ FAVOURITE PET STORE

Jo ~ 4 years

Shauna ~ 7 years I love the consistent dedication to giving the best, both to the pets, and our guests. Life long relationships! Furry, Funny, and Fabulous!!

I love working at Petland! Where else can you learn and share something new everyday? Stories, Knowledge, and Laughs are never in short supply!

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Heather ~ 11½ years

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Trish ~ 18 years

Everyday is a new adventure here At Petland…I love being able to provide my team with the positive energy needed to create a fun and educational place for our guests to visit while enhancing their pets’ lives….the giggles and smiles are always an added bonus!

Why do I love working at Petland? Working with a company that has never waivered on it’s Passion for people and pets is what brings me joy at Petland. I mean, honestly! What career can you have that pays you to play with animals and laugh with guests!

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Andrea ~ 17 years One of my favourite things in my work with Petland is the one-onone with my guests and the enjoyment of working with animals.

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Rory Puppy ~ 9 weeks Tough day at work?

I will sit on your lap and make it all go away ...

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Petland Store Hours Monday-Friday 9:00am -8:00pm Saturday 9:00am-6:00pm Sunday 11:00am-6:00pm

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905 NOTRE DAME DRIVE ~ 250-828-0810