Live Well 2016

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living well

BY SHANE CARLSON Ask 10 people what living well means to them and the resulting responses will be varied and include everything relating to the healthy, productive and happy lifestyle envisioned by each individual. Although approaches may be different, results are the most important factors. Achieving a goal, whether it relates to fitness, food or a bad habit, ultimately leads to happiness, a sense of accomplishment and added confidence that the next set goal can also be conquered. Positive experiences lead to momentum and a belief that

continuing to move forward, regardless of the pace set, will eventually lead to a finish line, or a new starting line, depending on the mindset of the person involved. Changing eating habits is a challenge for most people. Beginning a new exercise routine and sticking to it involves physical and mental hurdles not easily overcome for anyone. Quitting smoking or defeating any other addiction can be mentally and physically draining and require several attempts over many years. In other words, nothing is easy. Then again, nothing

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timonials from people who have either achieved a goal, or are in the midst of taking action to reach a goal, are meant to provide information and inspiration. Sometimes getting started is the most difficult aspect. Setting a goal is easy, achieving that goal is not. Making the initial decision of where and when to start is key, followed by taking action and staying focused. Any slip-ups, bad or lazy days or other perceived failures can be learned from and chalked up as experiences on the way to reaching the ultimate goal: living well.

live well live well

PUBLISHER/EDITOR: Jason Schreurs CREATIVE DIRECTOR: Kelly Davies DESIGNER: Alicia Newman ASSISTANT EDITOR: Shane Carlson CONTRIBUTORS: Chris Bolster, Dave Brindle, Jeremy Buhay, Kitty Clements, Megan Cole, Ted Johnson, Jessica Leavens, Edward Sanderson If you are interested in being a part of next year’s Live Well magazine, please contact Debbie Galinski, advertising sales manager


Fetch is an on-line community directory. It includes descriptions of services and how to access them. Fetch

Connect with the Powell River resources that support your health. Powell River

worthwhile ever is. Small changes can lead to big results. Decisions like reducing the amount of processed food consumed, taking a bike off the wall in the garage and using it more often or making a concerted effort to step away from stress-causing situations or environments all lead to a more sound mind and body. Each individual will have their own pace, and whatever that pace happens to be, it is important to build on and add to each result with additional healthy and smart decisions. Throughout these pages, tips from experts in body function, nutrition and fitness, and tes-


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The Anglican Parish of St. David and St. Paul welcomes you 6310 Sycamore Street 604.483.4230

Bikingto work Challenging priorities and finding time to sweat BY CHRIS BOLSTER Eat right, get some exercise every day. Sounds like a simple recipe for good health, right? Not so much. Taking care of yourself shouldn’t be complicated, but I’ve found that one of the greatest challenges to doing that is finding the time. There’s no question that people’s lives are jam-packed, mine in particu-

lar. However, this is really a question of making priorities. What’s really important? One way I get some exercise in my day is to ride my bike to work. Since March I’ve been riding to work a couple times a week. Riding makes my morning and evening commutes a little longer, but sitting in my car wasn’t doing anything for the air, or my waistline. The way I think about it, I probably would have a hard time convincing myself to take an hour and a half out to go to the gym, but that time doesn’t seem unreasonable when considering it is helping me get to where I need to be under my own power, and it helps clear my head and process life stress. For me, living well means spending more time on my bike, a jet-black Surly Cross-Check.


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Therapy sessions are short, usually 20-30 minutes in length, and provide successful relief of chronic pain and restores mobility painlessly. Permanent relief typically begins about 72 hours following treatment.

Healthy routines important 3« BIKING It’s a great, go-anywhere, Powell River bike. It does single-track with ease and its plush steel frame floats along on the bumpiest gravel roads. In March we became a one-car family. My partner returned from an extended family visit to Taiwan and I decided to try to share our car. Things have gone smoothly so far. I have ridden my bike once or twice a week from Wildwood where we live. It’s enough for me to feel like I’m getting some exercise, but not too much that it’s overwhelming. As the weather improves I hope to increase my riding days per week. The last week of May is Bike to Work Week in BC. Maybe I’ll even do the whole week. I’ve found over the past couple months, that even with starting out slow, my legs feel stronger, state of mind happier and sleep deeper. If I can ride the Wildwood hill home at night, so can you. Chris Bolster is the news reporter for Powell River Peak.

Tips for bike commuting The trick of riding into work is to be forward-thinking and somewhat organized. Here are a few tips and tricks have worked for me in planning a successful bike commute: Consider your route Both the City of Powell River and Powell River Regional District are developing more cycling infrastructure to assist riders. When I’m coming in I try to choose stretches of road that provide either recognized lanes or a wider shoulder so I’m not too close. Cars are supposed to provide a one-metre space when they pass, but it’s been my experience that far too few actually do. With the amount of trails around the area, there may be opportunities to include them in your commute. Take your route out for a practice test on the weekend to see how long it takes. Gather the necessary gear Living on the coast, I make sure that I have my rain gear and thin gloves handy. Helmets are a necessity, but riders may also need locks and front and rear lights.

Peace of mind Funeral Planning

A gift to your family, sparing them hard decisions at an emotional time Decisions to be made • Pre-payment options • Burial or cremations • Choosing the products

• Service details • Flowers


Think ahead I usually take a bag with my work clothes ahead of time, a day before or so. That way I’m not having to stuff my backpack when I ride to work. Some people ride to work wearing work clothes, but I’m not certain I’ll always make it in without finding some puddles to ride through. Thinking ahead also means making sure that my bike is tuned up with a well-oiled chain and air in the tires. Make it fun Essentially, what I have to do to make my commute foolproof is lessen the number of things I have to worry about on the morning of my ride. If you make it easy, it’ll be fun.

7221 Duncan Street • 604.485.4112


Stress affects health and

well-being Breathing and relaxation techniques maintain free flow of energy

BY EDWARD SANDERSON As a young adult making my first foray into the working world 30 years ago, I thought we lived in a stressful society. Today, it has clearly become worse. Some of us are just never alone and quiet. Our communication devices keep us constantly connected, leaving little or no downtime. Stress of modern living is having a significant impact on our health and well-being. Anxiety, insomnia and stress-related digestive problems are becoming an epidemic. I worry about our culture when teenagers suffer from these classic symptoms of stress. Estimates indicate somewhere around 80 per cent of patients’ visits to doctors in North America are due to problems related to stress. I would like to address two aspects of modern life: first is the flight-or-


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Breathe and relax 5« STRESS fight response. Our bodies were designed to save us in times of danger by pumping us full of chemicals that make it easier to react quickly with a burst of strength and energy. Fortunately, we do not often need that response anymore. Unfortunately, our bodies frequently respond to modern stresses in the same way our ancestors did in times of danger. The frequency of this response, combined with not using up that energy in a highly physical way, is taxing on our body’s entire system, particularly adrenal glands. The best way to counter the flight-or-fight response is with the relaxation response; one easy way to induce it is with gentle, slow, deep abdominal breathing. Another aspect about modern life concerns how we breathe. Our diaphragm plays a key role in the energetic system that governs a free flow of energy in the body. That free flow requires moving the body when appropriate, feeling our feelings and expressing ourselves. Often, what is appropriate for our health is not socially appropriate, or practical. Our bodies should be active most of the day. For many of us, work requires sitting for long periods of time, which has a very

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stagnating effect on our whole system. Emotional stress from not being able to freely express ourselves also contributes to irregular breathing. Consequences of not maintaining the free flow of energy include hypertension, chronic fatigue, chronic pain, acid reflux and irritable bowel syndrome, to name a few. Relaxing the diaphragm can go a long way toward maintaining that free flow, even though we face constant challenges in our daily routines. Keep breathing and keep your diaphragm relaxed. Several times a day, take a break to just breathe. Starting first thing in the morning and ending in bed at night, take breathing breaks for at least 30 seconds and up to 10 minutes. Start by just noticing your breath. Then begin to notice and let go of tension in your face, particularly around the eyes, mouth and tongue. Become aware of the movement of the breath in your body. Notice where you can feel it. Can you feel it right down to your feet? Then begin to slow down, soften and deepen your breath. Focus on filling your belly and letting it relax completely as you inhale. Relax completely as you exhale. Do that for as long as you have time for. Practice breathing at stoplights, in store or bank lineups, when you are on hold on the phone and before or after a meeting or project. Look for little spaces in your life. Breathe when you are watching a beautiful sunset. Enjoy. E d wa rd S a n d e r s o n i s a registered acupuncturist. He has practised in Powell River since 1992. He left in 1998 to further his studies and returned in 2006 with a master’s degree in traditional Chinese medicine.

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Meal atmosphere sets tone

new pharmacy

for health

Mindful eating enhances nutrition benefits BY KITTY CLEMENS

Talk to our pharmacists and ask about our health services Medication check-ups • Travel and booster vaccinations • Quit smoking strategies • Health screening events • Action plan of your health goals • Automated refill reminder • Diabetes care services • Insulin pump supplies • Free, safe disposal of sharps and unused medication • Medication reminder packaging • Online pharmacist at •

What does living well with nutrition look like? Well, it entails mindful eating, enjoying your food and feeding your body rather than just filling your stomach. Having a perfect diet, eating at exactly the right time, eating 100 per cent organic food and having the correct amount of vitamins, minerals and phytonutrients will not provide desired benefits if you are not eating with intent. Eating too fast or washing food down with a large glass of water does not give the body enough time to create and/or utilize the enzymes needed to break down nutrients. Many benefits are lost. What is involved with mindful eating? To start with, eat with purpose, not in front of a computer, or while reading a book, watching television or texting friends. Enjoy a meal with good c o m p a n y, family or just yourself, sitting a t a s e t t able, listening to soft music and enjoying the food. Chew



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Be present with food 7« NUTRITION your food well and take your time; try for 20 minutes. Do not drink during the meal or immediately after. Wait a while and let your digestive system do its job, breaking down food and creating building blocks it can use to strengthen your body. If you are upset, angry, in a rush or not concentrating on the meal, you will never get what is needed from the food for strength. Eating can be a wonderful experience and we can have that three times per day, seven days per week. Mindful eating can enhance your life. It does not have to be expensive and you can do it anywhere. The more aware

of the wonderful foods you are eating, even if it is a plain sandwich, the more nutrition and enjoyment you will get out of it. Give it a try w i t h yo u r next meal. Start by being thankful for the meal, chew an extra two or three minutes, have a little time of rest right after and do not rush away from the table. Let the experience linger. You will feel better because of it and that feeling will remain for the rest of the day. Living well is like that: simple, affordable and attainable for all. Kitty Clemens is a registered holistic nutritionist certified in natural nutrition. In her private practice she enjoys educating and supporting clients to get to optimum health.

Nutritional counselling and support with regard to: •

Digestive issues • Increasing energy

Identifying and correcting nutritional imbalances

Healthy weight loss and others Call or email for consultation

Kitty Clemens, RHN CPCC • 604.489.0200 •

RECIPE: Green goddess dressing BY MEGAN COLE

Eating well and enjoying great food at home can seem like a daunting task, but having an arsenal of easy-tomake recipes that can be modified based on what you have in the fridge or in the garden takes the pressure off. This take on a classic salad dressing is something that comes together in minutes and adds great punch to any salad. Don’t just stop at salads though; try pouring it over grilled salmon, prawns or chicken. INGREDIENTS: • 2 cups yogurt • 1 cup spinach, chard or arugula (keep in mind that the arugula will add a peppery flavour to your dressing), roughly chopped • 2 small handfuls of herbs such as tarragon, basil, mint or flat-leaf parsley (use a combination of two or more), roughly chopped • 1/4 cup of chives, roughly chopped • 1 clove of garlic, roughly chopped • 1 tsp dijon mustard • 1 tsp of red or white wine, or cider vinegar • A pinch of dried chili flakes • Juice of half a lemon • 2 tbsp olive oil • Salt and pepper to taste METHOD: Combine all ingredients in a food processor fit with a blade attachment. Pulse until everything begins to combine. All of the greens should be minced and incorporated into the dressing. Taste and season with salt and pepper. If the dressing is too thick, add more olive oil or water to thin it out. Dressing will keep for several days in a sealed container in the fridge.


RECIPE: Stuffed tomatoes with feta and couscous


When tomatoes are in season nothing is better than the big, juicy fruit picked straight from the vine. This recipe is the perfect weeknight dish, capturing the beautiful flavours of seasonal tomatoes while combining inspiration from the Mediterranean. Enjoy with a glass of crisp white wine on a sun-soaked deck and you’ll feel like you’re in Greece. INGREDIENTS: • 4 large beefsteak tomatoes • 1 1/4 cups couscous • 1/2 small onion, finely diced • 1 clove garlic, minced

• 2 tbsp Italian parsley, finely chopped • 1 tbsp fresh basil, finely chopped • 1 cup crumbled feta

• 1/2 cup pitted Kalamata olives, finely chopped • Salt and pepper, to taste

METHOD: Preheat the oven to 350 degrees Fahrenheit. Line a baking dish with aluminum foil or parchment paper. Carefully, without piercing the skin of the tomato, scoop out the pulp and seeds. Place the tomatoes in the baking dish and set aside while preparing the couscous filling. In a medium saucepan combine two cups of water and 1/2 tsp of salt and bring to a boil over high heat. When the water is at a boil, remove the saucepan and pour in the couscous. Using a fork, stir the couscous into the water and cover. The couscous will cook and absorb the liquid in about 10 minutes. Stir in the parsley, basil, 3/4 cup of the feta, salt, pepper and olives. Spoon the couscous into the tomatoes and top with the remaining 1/4 cup of feta. Bake the tomatoes for 25 minutes. Transfer to plates and serve.


Tla’amin Health is a place for the community to come to for health and wellness. As an organization we are accredited by Accreditation Canada and we offer a range of services:

• home and community care • addictions counselling • mental health services • public health outreach • immunization • mom and baby support, youth and elder programs • primary care clinic withour in-house nurse practitioner

EH KWA’A’NUNS KYE’AMIEUX “When the people in our community are well again, all around us will also be well” 9 WEDNESDAY.MAY 25.2016 | POWELL RIVER PEAK

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Awareness helps control allergies Strengthening immune systems thwarts spring season irritants BY EDWARD SANDERSON Airborne particles such as pollen are a nuisance for many people during the spring allergy season. For some people, in every season, irritants in the air makes them sneeze. Allergies are an enigma. The immune system is responding to a harmless substance, such as pollen, as if it were a dangerous pathogen. It sends out the whole army to fight a battle that does not need to be fought, and causes much suffering with a range of symptoms such as itchy eyes, nasal congestion, runny nose, asthma attacks, hives and so on. Before allergy season starts, it is a good idea to work on strengthening your immune system; a strong immune system is the best preventative measure. The digestive tract contains 70 per cent of your immune system. Therefore, it is important to keep your digestive system in good health in order to keep the immune system functioning properly. Taking probiotics and avoiding foods that disagree with you will help keep your digestive system functioning well. Avoid foods that cause inflammation or mucus in the body, including sweets, white flour, dairy products, processed foods in general, excessive alcohol and red meat consumption. Foods high in omega-3 fatty acids, such as fish, flax seeds and hemp hearts, can help reduce inflammation. When the body is fighting off perceived pathogens, it can become susceptible to substances that were non-irritating before allergy season began. Even though we have no control over certain environmental toxins, we can lighten the body’s load by keeping the use of toxic chemicals to a minimum. Choose body products, dish soaps and laundry detergents that are scent-free. It is important to keep the home environment free of irritants such as dust mites. Perhaps this is why spring cleaning is a popular ritual. It is best to use cleaning products free of chemicals. A mixture of two teaspoons each of Castile soap and borax, one teaspoon of baking soda and five tablespoons of vinegar in four

cups of warm water makes a very good general household cleaner. The immune system is peculiar, it may be the system most easily modulated by our minds. Emotional stress has been shown to depress it, and the use of guided visualizations have been proven to help in boosting it. If you think about it, allergies are a lot like phobias; they both represent an excessive fear of something benign. And, it turns out that techniques good for phobias are also good for allergies, such as hypnosis and therapies like neuro-linguistic programming and emotional freedom technique (EFT). Many natural remedies reduce symptoms, including acupuncture, aromatherapy, homeopathy, herbal teas and saltwater nasal rinses. These remedies help people to varying degrees so it is a good idea to try everything, even things you may not believe in, until you find what works best. Ignoring allergies is the worst approach, causes needless suffering and possibly develops chronic conditions such as asthma and recurring sinus, ear and throat infections. Through awareness of physical, mental and emotional triggers that can bring on an allergic attack, you can take control and enhance your enjoyment of the spring and summer season. Edward Sanderson is a registered acupuncturist. He has practised in Powell River since 1992. He left in 1998 to further his studies and returned in 2006 with a master’s degree in traditional Chinese medicine.

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Quit smoking Your health (and life) depends on it BY DAVE BRINDLE Most people have someone close to them who smokes. Most have heard them say that they have tried to quit. Now, whenever I hear someone say that, I can only laughingly think of Yoda in Star Wars saying, “No! Try not. Do or do not, there is no try.” Obviously Yoda has never smoked. For me, living well meant I had to stop smoking or I was going to die. I am not ready for that. Over the years, I have had many friends say, “Why don’t you just quit?” Indeed, why didn’t I? Quitting smoking is hard. According to most studies, heroin and methamphetamine are the most addictive. Cocaine, pentobarbital, nicotine and alcohol are next. Since nicotine is addictive, smokers are addicts. I have been an on and off smoker for most of my life, since I was 12 and a pack of smokes cost 55 cents. Right now, I am off. I am not going to be so foolish as to say this time will be any different than the times I quit before and then started. I will say I have more maturity and reason to quit than ever before. It was not until just recently that I am trying to kick the habit again. When it comes to smoking, there is only try, no matter what Yoda says. There were two reasons. I was done paying over $13 for a pack of smokes and I became terrified of dropping dead from a heart attack. Over the years, I had tried cold turkey, the patch, gum and spray, even a 12-step program. None worked.

This time, I asked my doctor to prescribe a medication that helped me quit before for the longest period of non-smoking in my life: four years. This particular drug decreases cravings and withdrawal symptoms. I set my quit date, started taking the medication, had my last cigarette and waited. »12

Saturday, June 20 Friday, June 17 at Coast LULULEMON TRUNKFitness SHOW WINE AND CHEESE


All fitness levels welcome

Triathlon Challenge

5K Walk Run





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Marie Eve Barnes 604 414-9772

Reiki Zen shiatsu Reflexology Aromatherapy Couples massage Swedish and deep tissue massage

Eve Stegenga

604 414-5991

6804 Alexander Street

Gift Certificates and Mobile Service Available

JUNE IS JUMPSTART MONTH 100% of donations stay in Powell River

2015 - Over 100 children were helped by Jumpstart, totalling $20,000 in donations Helping kids in financial need with activity – registration/equipment/travel costs Includes traditional sports, and also dance, martial arts, gymnastics, equestrian, Scouts/Guides, Forest Wardens Pick-up applications at Canadian Tire


Locally owned and operated 4720 JOYCE AVENUE 604.485.4649

STORE HOURS Monday to Friday 8 am - 9 pm Saturday 8 am - 6 pm Sunday 10 am - 5 pm

Bye-bye old dentures

Hello food, hello taste and a healthy smile Benefits to replacing old dentures every five to 10 years • Reduce sore and irritated tissue • Reduce problems chewing certain foods • Not loose or falling out when speaking or laughing • Avoid headaches, neck and ear pain • Avoid bone (ridge) loss • Avoid discolouration and odour Come see us for • Complete and partial denture services • Relines, repairs and new dentures • All dental plans accepted • Implant retained dentures • Please ask about BPS dentures



See your denturist every one to two years When was the last time you saw your denturist?

Brian Mansell R.D. 102-7075 Alberni St 604.485.7654

Rejuvenated health and prolonged life 11« SMOKING The last cigarette I had was October 8, 2015. As a reminder, I have kept that last empty pack where I will sometimes come across it when I’m searching for something. It gives me pause. The first thing I did not do when I made this decision was to make a loud declaration on social media, such as, “I quit smoking today,” or “It’s been three days since my last cigarette.” I thought that by doing so I would be setting myself up for failure. I told my family and a few of my close friends that I would be trying. Trying has made me want to continue doing. So far, there have been a few triggers where I’ve craved a cigarette. I have gained a few pounds, which I could afford to do. The weight gain might have a lot to do with food tasting so good. The only drawback to a slightly expanding waistline is that some of my clothes are starting to fit a bit tight. The most important and dramatic dramatic change has been the effect on my blood pressure. My dad’s entire side of his family died of heart disease, which makes me at very high risk. Before I stopped smoking, my blood pressure was dangerously high, like a boiler about to blow. I could have been hit

by massive cardiac arrest at any second and it was surprising I wasn’t. Since then, in combination with dietary changes, including cutting down drastically on sodium, and increasing exercise, my pressure has dropped from drop-dead-any-second to high and still dangerous. I will have to take medication to lower it to a even safer range. However, according to my physician, not smoking has definitely helped me and made it more likely that I will be around for when my niece and nephew have children. I want to live to be a great uncle. I want to live for a lot longer. What I was not expecting when I quit smoking was a profound improvement in my mental health. I feel darn good about not smoking. In a society in which it is no longer cool to smoke, where smokers are shunned, I feel more a a part of life. I am not stepping outside to have a smoke. I am staying inside within the circle of my family and friends. My periods of depression are fewer and farther between. I take deep, lung-filling breaths and let go big exhales. I will be 60 years old in November and it is my sincere hope that I will be celebrating a year of being a non-smoker. Dave Brindle is the community reporter for Powell River Peak


Lifestyle changes affect

body function

Moving, eating and thinking well leads to gene alignment BY TED JOHNSON One of the best ways to live well is to have your body express true health. This is the kind of health expressed by not just feeling better, but having your body function as well as it can, which is attained by becoming aligned and congruent with our human genetic code. Human genes have not changed in more than 40,000 years, yet our lifestyles have changed significantly, creating the current epidemic of chronic disease. To become more aligned with your genes, f o l l o w these three principles. Move well Our ancestors moved all day, in varied ways and did not watch television, have computers or sit all day at work. Do at least 30 minutes of activity every day and mix it up: walking, jogging, hiking, strength training, stretching, yoga, tai

chi and bowling, to name a few. Try to have as much fun as possible with it to help you be consistent. Incidentally, chiropractic is part of the principal of moving well. Keeping all the bones and joints of the spine moving with regular chiropractic tuneups will help your entire body move better and extend the life of your spine. Eat well Genetically, we are not designed to eat sugar, dairy, most modern grains and virtually any processed food. Decrease or eliminate these from your d i e t . Increase fresh fruits and vegetables and eat a small amount of lean meat; preferably wild or organic, freerange meat. We c a n n o t g e t enough of some nutrients in our modern diet and lifestyle, and yet they are essential for long-term health and disease prevention. They are vitamin D, omega-3 fatty acids and probiotics and we must use daily supplements

for these. Do your research and make sure you are getting the highest quality products that are genetically congruent. Think well It is now scientifically proven that your health is affected by how you think. Again, this is hardwired in our genes. Develop a daily habit of working on your state of mind. Practise affirmations, think of something you are grateful for and meditate for mental relaxation.

It is most important to identify your core values and try to live according to them. It is “heady” stuff, but just try to do something for five to 10 minutes every day. For more information on this subject and these concepts check out doctor James Chestnut’s book, The Wellness and Prevention Paradigm. Dr. Ted Johnson is a local chiropractor who grew up in Powell River and eventually came home to the best place on earth.

How we can help ... •

• Information and Support • Rehabilitation Services Professional Referrals • Advocacy • Community Education & Awareness

Brain Injury is forever ... Prevention is the only cure

Who is highest risk for brain injury? •

Males aged 15 - 30 years • 3:1 male to female

Our programming includes: • Cognitive

Enhancement • Peer Support Creative Expressions Arts Program • Adult Literacy Programs • Fitness Programs • Field Trips • Conference Participation • Bus Pass Program • Community Education • Individual Counselling and Support ... and much more •



Proper posture at the office Workplace ergonomics and conditions key to body health

books underneath the monitor’s base to raise it up. If the monitor is too high to begin with, raise your chair. Also, the computer screen should also be about an arm’s length away.

BY JEREMY BUHAY In today’s workplace people spend many hours sitting, so it is not surprising that many office workers eventually suffer some form of musculoskeletal injury. Common workplace injuries that lead to pain include carpal tunnel syndrome, tendonitis, back and neck strain, as well as neck and shoulder stiffness. Maintaining a poor or static posture, awkward work positions, repetitive movements, or even bending and twisting can cause much pain and discomfort. However, by paying attention to workplace ergonomics, you may be able to decrease the risk of developing many of these conditions. Here are some tips to improve your office ergonomics and ultimately lead to a healthier you. Adjust your computer monitor Eye strain, as well as muscle tension and stiffness in your neck, shoulders and upper back can be caused by improper height and viewing distance of your computer. The top line of text on the screen should be at eye level. This helps to keep your neck in a neutral position while you work. If your monitor cannot be adjusted, stack

Adjust your chair Sitting too high or too low relative to the desk or computer screen can fatigue and strain postural muscles. An improperly positioned backrest may cause slouching or shrugging, which may strain the neck and back. Sit in your chair so that your shoulders and lower back are resting comfortably against the back rest, and angle the back rest to about 90 degrees. When sitting, your thighs should be parallel to the floor with your knees in line with, or slightly lower than your hips. Once the chair is adjusted, check that your feet are flat on the floor. Finally, it’s important to ensure arm rests are the correct height for your body.

take your hand off the mouse when you are not using it. Take breaks Get up and move around a bit at least once an hour. It can be very useful to set an alarm on your phone that goes off at regular intervals as a reminder. Dr. Jeremy Buhay is a chiropractor and owner of Marine Chiropractic and Wellness.

Keyboard and mouse placement Keyboard height should allow you to rest your arms with your elbows at your sides and your forearms parallel to the floor. Position your mouse at the same height as the keyboard and as close to the keyboard as possible. Don’t grip the mouse too tightly and

Nourishing spirit through spirited community

Accepting new patients No referral necessary. no x-rays required CONDITIONS Back and neck pain • TMJ/jaw disorders • Plantar fasciitis Tennis elbow • Sprains and strains • Carpal tunnel syndrome Headaches/migraines • Runners’ knee • Frozen shoulder and more

Worship on Sundays at 10 am

Contact us for more information Open six days a week • Monday to Saturday

“Peace I leave with you; my peace, I give to you.”

4675 Marine Avenue Suite 104 604.485.9896

John 14:27

FAITH LUTHERAN CHURCH ELCIC 4811 Ontario Avenue • 604.485.2000


Yoga for wellness With its roots primarily in ancient India, yoga is a holistic system of health and wellness, a method for self-inquiry and self-care, and is rooted in the practices of kindness and mindfulness. Whatever your current quality of life, stress levels or lifestyle, yoga can support your individual journey of wellness and complement your existing health regime and relationships with health/medical practitioners. You do not need to be flexible. You do not need to be in good health. You can be from any spiritual tradition, or from none at all. Yoga is for everybody. Bring your curious attitude and a willingness to simply begin. Yoga offers a variety of tools that enrich our physical, emotional, mental and spiritual health. Dive into the philosophy and discover how the teachings can support you in your daily life. Seek out an instructor, find a welcoming studio, explore the range of classes and create a schedule to suit you. Learn how to relax and

consciously rest with restorative yoga, develop muscular strength and flexibility through Hatha or Flow and free up tightness and explore the mind-body connection with Somatics or Yin. Yoga is a practice and a process. We learn how to breathe properly, to move and love our bodies, to really relax, and we explore various ways to relieve stress and soothe our nervous system. In doing so, we may cultivate more resilience to hardship and develop a more balanced and joyful attitude to the daily aspects of living. One day your practice may be to take five deep breaths before you speak to someone about a challenging or triggering topic. On another day, it may be noticing how stressed out you feel and taking 10 minutes in your day to listen to a guided meditation. Today, it might be simply to express gratitude to yourself, someone else, or the earth around you. Just like any individualized practice, such as sport, art and music, yoga is unique to you and its benefits and challenges may change over time and include both short-term and long-term effects.

Energize your body and mind

Come to Kelly’s Specialty Shop for your spring cleansing needs

Kelly’s Specialty Shop Ltd. Open Monday to Saturday 9:30 am - 5:30 pm 4706C Marine Avenue • 604.485.5550

The benefits of yoga are wellknown: stress relief, better sleep, more patience, a flexible and strong body and mind, inner peace, weight wellness, healthy aging, less risk of serious disease, better ability to cope with the effects of chronic conditions, better posture, improved memory, more energy, better sex, body awareness and self-compassion (just to name a few.). You may also experience some challenges, including boredom, busyness, finding the right yoga for you given your current state of health, working with particular injuries, unrealistic expectations, being uncomfortable, lack of funds and feeling like you don’t fit in (again, just to name a few). Please know that they

are all workable. Part of the benefit of practicing within a community is that we can offer each other support, encouragement and appreciation along the way. We all belong; we are all in this together. Although we know the things that will support us to be more present in our lives, it can be difficult to find the time, energy and commitment to fit yoga into that picture. You know what? It’s okay. All we need to do is start somewhere. Keep it simple, keep it real and keep it kind. Jessica Leavens is a Yin and Restorative yoga teacher, owner of Heart as Home Yoga and manager of Nourish Yoga and Wellness Studio.

Breathe. Move. Inspire.


Our two distinct studios offer a welcoming environment that supports your wellness by offering classes, programs and resources to enrich your mind, body and spirit. Inspiring people to live healthier by offering a holistic approach to wellness Crossroads Village 218-4801 Joyce Avenue 604 485 2596 /nourishstudio


Crossroads Village 117-4801 Joyce Avenue 604 485 2596 /TFitTrainingCentre




10 AM - 4 PM AT THE RECREATION COMPLEX Guest Speakers | Demonstrations | Booths Do you provide a health or wellness services? Apply for a booth today For booking information, please contact Christine Parsons, Health & Fitness Coordinator at 604.485.8903 or

Summer: Register in great new programs Spring into happiness! Check out the Active Living Guide magazine and online for much more! For kids: Art We Messy T-Ball for Tots First Kicks Soccer Factory Hockey Program Ice Play: Preschool For teens: Bronze Cross Weight Room Orientation Love the skin you’re in Factory Hockey Program

For adults & seniors: Cheese-making Tennis lessons Oyster picking Essential oils Pilates Weight Room Orientation Aqua Yoga Yoga for Men Intro to Vinyasa Flow HIIT Yoga Osteo-arthritis Fitness Love the skin you’re in Circuit Training Strength Training Water Wellness

To register or for more information call 604.485.2891 or visit Find us on Facebook at PowellRiverRec.Complex


ways to make 2016 your kids’ super-est summer ever (Note: these are filling up fast)

1. Soccer

British Soccer Camps run July 18 to 22, for ages 3 to 16. Half and full days.

2. Day camps

Camps for 6- to 12-year-olds run 9 am to 3 pm weekdays, and before and after care is available. Camps for 3- to 5-year-olds run 9:30 am to noon weekdays. Sibling discounts!

3. Park & Play

Two-hour afternoon beach program for 5- to 8-year-olds. No parents!

4. Swim Lessons

Daily lessons in two-week sessions. Get those skills up quickly!

5. Special events

Canada Day at Willingdon, Freezie Fridays, Water Wars and much more. See the Active Living Guide.