healthwise september 2010

wednesday, september 22, 2010 The VancouVer courier EW21

SEPT/2010

Fitness to Go

Battle of the 'Bulge'

varicose veins needn’t be

permanent

your g

uide to

healthy living in vanco

uver

tips for getting your exercise when time is tight

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Quick Fixesdeli items and snackfoods that pack a punch

EW22 The VancouVer courier wednesday, september 22, 2010

To advertise in this feature, call 604-738-1412Publishes in full colour on Wed. Oct. 6, east & west; Fri. Oct. 8, DT.

• Taking Care: There may come a time when a senior needsextra home care - after an accident or illness, or on a perma-nent basis. What does BC Medical cover? What you need to provide, and how to be prepared.

• After the Fall: What to do if you fall and break a bone. Howto stay intact - new medical advances.

• “What’s On” looks at activities for autumn that involve socializing. Let’s dance!

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Remember when you had to come up with reasons not to exercise?

You didn’t have your favourite running shoes, socks or hair elastic; you were tired of the music mix on your iPod; you thought you felt a sniffle coming on; or frank-ly, you just didn’t feel like it.

But, as impossible as it seems, there are ways to add fitness back into your busy life, it simply requires flex-ibility and a bit of determination.

1. Set reasonable goals. Studies show that a little bit of exercise every day — even 30 minutes — helps to improve cardiovas-cular health, offer some measure of protection against Alzheimer‘s disease, control blood-sugar levels in dia-betes and stave off some cancers. But if 30 minutes a day is too daunting to begin with, start with less. Don’t let the notion that you must do all or nothing throw you off track. Aim to exercise two to three times a week, and add more sessions as you find ways to fit it in.

2. Be flexible with your workout schedule. Many fitness trainers recommend working out first thing. Morning exercisers are more consistent; getting it out of the way early means you’re less likely to be side-tracked by that busy schedule.

Studies show the optimal time to exercise is when body temperature is at its highest, which, for most peo-

ple is 4 to 5 p.m.; strength and endurance are greater in the afternoon and injuries are the least likely.

Even if you can’t make it to the gym or a yoga class until after dinner, don’t fret. One recent study showed that vigorous exercise even half an hour before bedtime did not affect sleep.

3. Keep it short and intense.In March, new research from scientists at McMaster University was published in The Journal of Physiology showing that short term high-intensity interval training (HIT) is a time-efficient but safe alternative to tradi-tional types of exercise. HIT means doing a number of short bursts of intense exercise with short recovery breaks in between.

The authors showed it produces the same physical benefits as conventional long duration endurance train-ing despite taking much less time. Any type of cardio exercise can be used for an HIIT workout including running, swimming, walking, jumping rope or the use of equipment such as a treadmill, elliptical or stair-step-per.

4. Find exercise that’s convenient.Don’t join that fancy gym across town… you’ll never go. Instead, sign up for spin or Pilates classes at your near-est recreation centre; seek out the yoga studio closest to your home or work; or hire a trainer that will come to you.

Lower Mainland company, Fitness on the Go (fitnes-sonthego.ca), sends their trainers and equipment out to clients’ homes or work. There is something that will work for you, and if you like it, you’ll do it. So find a workout that’s convenient and that you enjoy, and make a promise to yourself that you’ll stick with it.

Making Time for Fitness: Not as hard as you thinkby Deana LancasteRcontRibuting wRiteR

Stick close to home or work when choosing your fitness centre. The convenience will help you stay on track. Photo by: WMS

photo: Metro Graphix


I know.As an HSA member,

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S C R E E N I N G M A M M O G R A M

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Join us for the 2010 Run on Sunday, October 3, 2010 9:30 a.m.,Concord Pacific Place — Pacific Blvd at Carrall Street, Vancouver

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if you’re trying to squeeze in exercise while “on the go,” as many of us tend to do, it’s often a challenge to eat well as you’re rushing to one appointment, job or kids’ soccer practise after another.

Fortunately, we are blessed with many fully-stocked grocery stores that have not only organic and natural prod-ucts you can take home and prepare yourself, but “food on the fly” has really taken off, and their deli delights are available in abundance.

Stores like Choices Market and Whole Foods have been offering healthy options for years. The new Save-On Foods at 7th and Cambie offers great fare, and the Whole Foods across the street is a delicatessen / salad bar / hot foods mecca. There’s almost nothing you won’t find there (including plenty of seating), and with packaging that’s enviro-friendly, it feels good to do take-out again.

On the East Side, nestled between Knight and Victoria, you’ll discover Famous Foods, where the deli has been expanded and offers even more options for people in a rush, or who simply want to eat better. If you’ve got dietary needs, then this is the place, as vegan and vegetarian offer-ings abound; they also have a large selection of gluten-free items for those with intolerance or Celiac disease. The meat department handles special requests, and you can easily get meat that is organic or non-medicated. Bison, wild boar, local lamb and fresh fish are real go-to items at this family-run business. Check out Famous Foods at 1595 Kingsway St.

An apple a day… Well, that can get boring fast, so why not try a fruit of a different species? Kin’s Farm Market, which recently opened a new location inside Meinhardt’s on Arbutus at 16th, recommends stone fruits, which include summery peaches, sweet nectarines, golden apricots, deep purple plums and juicy red cherries. Besides their delicious flavour, these fruits offer health benefits. Peaches and nectarines, for example, are good sources of lycopene and lutein. These phytochemicals are especially beneficial in aiding the prevention of heart disease, macular degenera-tion and cancer. Visit the store for fresh deli goodness, and don’t forget your fruit for dessert!

Fast Food: Fresh and fabby HeLen PeteRson

Famous Foods’ bountiful deli.

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E24 The VancouVer courier wednesday, september 22, 2010

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canadians say they are very concerned about nutrition. well over half believe fat (including saturated) content in food is a serious health problem. However, according to some nutritional surveys, only 35 per cent say they are doing all they can to eat a balanced diet.

A great majority admit they eat between meals, but it’s not just fresh fruit and low-fat rice cakes. And while snacking is recom-mended by the Canada Food Guide (it keeps blood sugars level; it reduces cravings; it helps you concentrate), proper snacking “on the fly” is a real challenge.

According to an insider who fills vend-ing machines at workplaces throughout the Lower Mainland, the top-selling snack food on his route is potato chips. Locally, Ms. Vickie’s sour cream and chili is hugely popular, and Hostess, Lays and Old Dutch flavours hold their own, too.

The biggest sellers from vending machines are candy / chocolate bars: the Snickers bar, Mars bar, Reese’s peanut butter cups, and the age-old favourites - Oh Henry and Kit Kat. Packed full of endorphin-releasing chocolate goodness, you’ll get hungry just reading about it.

Most snackers feel a little guilty about picking high-fat, high-calorie snacks, but guilt isn’t enough to change their eat-ing habits. While many people complain that they want healthier snacks in vend-

ing machines, far fewer people end up actually putting their loonies where their mouth is!

Our insider says one of the main reasons is that healthier snack foods in the vending machine cost more. While a regular item is usually priced at about $1.25 CDN (but is going up by a quarter, shortly), some high-end power bars can be $1.75 or even up to $2.25, which is a deterrent when you want a quick burst of energy but also a cheap snack.

Vending machine fare has its place; it “tides you over” on a busy day, but should never be used to replace meals. Even though office workers, salespeople on the road or factory workers often get cramped for time and want a quick fix, regular snacks should ideally consist of food brought from home (mini-yogourts, raisins and nuts, etc.), or items purchased at a health-oriented kiosk or deli.

SNACKS ON THE FLYGoing inside thevending machineby HeLen PeteRson

• Cliff Bars and other power bars, plus protein bars (Body Break) - nutritious but may contain a lot of carbs and calories (hence the ‘energy bar’ nickname).

• ReBar, a really thick, chewy fruit leather; contains lots of good veggies and fruit, but is pricey

• Vel bars (Canadian made – all natural, full of seeds, nuts and dried fruit)

• Granola bars – though some can be fatty and hydrogenated, esp. the coated or crunchy variety. Read the ingredients and nutrition breakdown.

• Regular peanuts or almonds (no hydrogenated coatings), but watch the sodium counts

• Hostess / Frito-Lay Sun Chips (lower in fat)

• Rold Gold Pretzels (not great, but better than chips!)

• Minute Maid or Sun Rype orange, apple and grapefruit juice - preferable to soda pop, but does have calories from the sugar content.

GOODSTUFF THEBAD• Regular sugary pop. Diet pops and vitamin waters containing aspartame or maltitol, a sugar alcohol used as a sugar substitute

• Five-Alive beverage - looks fruity, but is only 10% real juice

• All chocolate bars and candy and most chips. Sorry!

the insider tells us which products in the vending machine are considered healthier than others:

An ultrasound machine shows proper blood flow in red and blood reflux (backflow) in blue.


FREE Training For Volunteer Coaches offered throughActive Choices Program

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Volunteer Coaches NeededThe Active Choices Program offers FREE training in your community. Come! Learn fa-cilitation and coaching techniques to encourage and support participants to stay physi-cally active for a period of 6 months. Your take away transferable skills are facilitation, coaching, time management and your own physically active program.

Time commitment begins with once per week and then perhaps twice per month for a total of 6 months. Your commitment to building a healthy active community!

Training dates and location:

Thursday, September 30th, at Renfrew Community Centre, 2929 – 22nd Ave.

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Varicose veins can do more than make it uncomfortable to wear a bathing suit in public.

Essentially backlogs of blood within blood vessels, varicose veins can cause pain and even bleeding.

Clusters of cells come together in the human body to form valves within blood ves-sels. Think of them as nature’s own backflow preventers.

But when the valves don’t work, blood pools in the vessel and you’ve got varicose veins. It can be time to see the medical equivalent of a plumber.

“When you have valves that don’t work, you get back pressure along the leg,” explained Dr. Peter Fry, of Langley’s West Coast Vein Clinic.

A vein specialist, Fry has spent many years in medicine, taking him from the era when varicose veins were stripped out in a painful

process to the modern era when medical foam and lasers can be used to close off non-functioning blood vessels.

So what causes varicose veining?“Pregnancy is a big thing,” Fry explained.

“Standing is another.More women than men get varicose

veins.“When men get it, there’s usually a heredi-

tary issue,” Fry explained.Most people have (or know someone

who has) spider veining. That’s when blood cells are caught in the small vessels near the surface of the skin. Spider veins are typically cosmetic issue. Treatment for the cosmetic varicose veining is user pay and often done in doctor’s offices.

It’s when the vessels bulge or become shiny or crust over (a sign that they could rupture and bleed) or cause other symptoms that people typically require medical attention.

Symptoms to be concerned about include tired, heavy-feeling legs, leg pain from pro-longed sitting or standing, swollen ankles at night, tingling, tiredness, burning or cramping in the legs or feet, discoloration of the skin, or open sores/ulcers on the legs. People should also be aware of family medical history.

Using an ultrasound scanner, Fry can show patients the movement of blood through the lower-pressure vessels closer to the skin. (The

deeper vessels are high pressure, quickly moving blood around to the organs).

The ultrasound helps him determine the best course of treatment.

Treatments have become more streamlined and less invasive in recent years compared to the days when surgical stripping was the method used.

For more severe cases, surgery may be needed. A doctor goes in through the groin and disconnects the low pressure surface blood vessels where the varicosing veining has occurred from the higher pressure blood vessels.

Variations include using a laser or a radio-frequency device to close off a particular vein.

Treatment can also involve medication injected into the blood vessel to staunch the flow of blood through it. In foam schlero-therapy, foam is injected into some vessels.

Doctors use the body’s own defence mechanism to help treat varicose veins. When the needle is inserted, it irritates the vessel, causing the valve to close. The injected fluid works by irritating the blood vessels for a short period of time. As the injected mate-rial is absorbed by the body, the sides of the vein stick together, no longer allowing blood into that area.

While non-cosmetic schlerotherapy is

covered by the Medical Services Plan, wait times are long and many people opt to have the procedure done through clinics where the costs run $700-1,100.

Fry noted that another option for large, non-cosmetic varicose veins is laser therapy to close off troublesome varicose veins. The procedure can be done in a doctor’s office, but is not covered by MSP at this time, despite being less invasive than surgery.

Varicose veins will continue to be a problem for many people, particularly as the popula-tion ages, so it’s good to know that doctors are coming up with less invasive and less painful ways to treat this common problem with human “plumbing”.

IT’S IN THE BLOOD Varicose veins get the royal treatmentby HeatHeR coLPittscontRibuting wRiteR

An ultrasound machine shows proper blood flow in red and blood reflux (backflow) in blue.

Dr. Peter Fry and other vascular specialists at West Coast Vein Clinic use a variety of treatments for varicose veins.

EW26 The VancouVer courier wednesday, september 22, 2010

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the next issue of Healthwise publishes Wednesday, October 20th

when Dr. susan scott’s three-year-old son died of cancer, she was overcome with grief, lived on tranquilizers and became a workaholic.

“I never relaxed and I worried about everything,” said Scott, who at the time, in 1980, was a stay-at-home mother and was about to enter graduate school at the University of B.C.

She began seeking answers to what life was all about and on what her life’s purpose was.

“One day, I heard about the Inner Peace Movement and I decided to attend one of their lectures,” said Scott. “I learned not to deny what I was feeling and to show kindness and con-sideration for myself and to trust myself and my intuition.”

Scott said she began to enjoy life again.That self-discovery led Scott to become an educator and

an international lecturer for the Inner Peace Movement – a non-profit organization that offers talks and workshops to help people find fulfilment and happiness in everything they do.

“I found my purpose in life and instead of going back to university, I felt my calling was in helping others discover how to feel better about themselves and life,” she said.

Scott said that over the years, our parents and others teach us to put everybody else ahead of ourselves; that it is selfish to care for oneself first.

“It’s not selfish to take care of you first, it’s actually self respect,” said Scott. “The selfish person never thinks about anyone else, but the person with self respect says, ‘If I take

care of myself first, then I can help you.’“We need to have kindness and consideration for ourselves

first before we can have it for others.”Scott said she likens this to how on airplanes, flight atten-

dants tell you that if the oxygen masks come down, put your own on first and then help others around you.

“It’s the same concept,” she added. During her lectures, which she has held throughout the

Lower Mainland, Scott teaches the audience how to find their aura — the energy field that surrounds every living thing in the universe.

“There are techniques to help people see their aura and that of others,” she said.

Scott is quick to point out that the Inner Peace Movement is not a religion, nor a science, but an educational organization that aims to help people connect with their hunches, feelings and even communicate with their guardian angels.

“I talk about guardian angels, or as other cultures call them, spirit guides, helpers or masters,” said Scott. “Everybody has one … we bring them with us when we are born and throughout our lives, if we listen, they will help us with every day decisions.

“They are our source of help if we learn to relax and listen to that little voice.”

What does she say to those naysayers, those who debunk the notion of guardian angels?

“I’m not here to prove anything, all I do is share my own experiences,” said Scott. “For those open to spirituality, I guide them and provide the tools and techniques to find answers for themselves.”

After each lecture, there is always time set aside for a ques-tion and answer period.

“Typically, the session lasts about an hour and a half, so there is time for me to answer questions from the audience,” added Scott.

Scott’s lectures are open to the public. For more informa-tion, visit www.innerpeacemovement.ca.

Finding the peace within usby MicHeLLe HoPkinscontRibuting wRiteR

Sharon Scott during one of her lectures on finding inner peace. She found the Inner Peace Movement after her three-year-old son died from cancer. Photo: submitted.

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W24 The VancouVer courier wednesday, september 22, 2010

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SNACKS ON THE FLYGoing inside thevending machineby HeLen PeteRson

• Cliff Bars and other power bars, plus protein bars (Body Break) - nutritious but may contain a lot of carbs and calories (hence the ‘energy bar’ nickname).

• ReBar, a really thick, chewy fruit leather; contains lots of good veggies and fruit, but is pricey

• Vel bars (Canadian made – all natural, full of seeds, nuts and dried fruit)

• Granola bars – though some can be fatty and hydrogenated, esp. the coated or crunchy variety. Read the ingredients and nutrition breakdown.

• Regular peanuts or almonds (no hydrogenated coatings), but watch the sodium counts

• Hostess / Frito-Lay Sun Chips (lower in fat)

• Rold Gold Pretzels (not great, but better than chips!)

• Minute Maid or Sun Rype orange, apple and grapefruit juice - preferable to soda pop, but does have calories from the sugar content.

GOODSTUFF THEBAD• Regular sugary pop. Diet pops and vitamin waters containing aspartame or maltitol, a sugar alcohol used as a sugar substitute

• Five-Alive beverage - looks fruity, but is only 10% real juice

• All chocolate bars and candy and most chips. Sorry!

the insider tells us which products in the vending machine are considered healthier than others:

www.vancourier.com

looking forCLEAR SKIES?

healthwise september 2010

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