HEALTHMINDBODY

balance

The Chilliwack Progress Friday, June 10, 2016 www.theprogress.com 19

Jiu-JitsuSelf Defense/Martial Art SchoolSPECIALIZING IN AGE-SPECIFIC PROGRAMSSELF-PROTECTION SPECIALISTSSELF-DEFENSE & MARTIAL ARTS CLASSES FOR EVERYONE

Steve Hiscoe is a self-defense specialist who has been teaching in the Fraser Valley for the past 20 years. He is 8th degree black belt with over 35 years martial arts experience and 25 years in law enforcement and the owner of Hiscoe Jiu-Jitsu. There are classes for pre and elementary school aged kids, teens and adults. Classes are held in a safe and positive environment that enhances student learning. There are many benefi t to training in the martial art; improved health and fi tness, athletic enhancement, increased confi dence, better concentration and behavior, courtesy and respect. Just like swimming, learning to protect your self is a life skill.

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CHIEF INSTRUCTORSTEVEN HISCOE8TH DEGREE BLACK BELT

17-8635 Young Road 604-793-6107 www.hiscoejiujitsu.comPlease contact Sensei Steven at senseihiscoe@gmail.com or

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Friday, June 10, 2016 The Chilliwack Progress20 www.theprogress.com

Learn to Skate camps starting at age 3, Multi-Sport Camps, Ultimate Summer Camps,

Outdoor Activities Camps, Summer Olympic Camps,

Power Skating and Goalie Camps & The Chilliwack Chiefs Hockey Camps!

45323 Hodgins Avenue • 604-702-0062 • www.prosperacentre.com

Whether you’re 3 years old stepping on the ice for the fi rst time or if you’ve

been playing for years, this is where to spend your summer refi ning your skills!

Our small camp sizes and our enthusiastic, qualifi ed instructors will

make for an action packed week of fun and learning!

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Kids Classes ~ ages 8-12Mondays & Wednesdays

6:30-8:00Saturdays • 9:45-11:15

(weapons)

Adults Classes ~ ages 13+Mondays & Wednesdays

8:00-9:30Saturdays • 9:45-11:15

(weapons)contact Ryan Birdph • 604-799-6504

email • chilliwackisshinryu@hotmail.comfacebook • Chilliwack Isshin-Ryu Karate Club

Traditional Okinawan Martial Artsthat includes Kobu-Do (weapons)

at the Cheam Leisure Centre

Kids ~ ages 5-7Wednesdays • 5:45-6:30

Saturdays • 9:00-9:45

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Remington location:Full and Part time space is available for ages 3 and over. Our infant spaces are currently full 7:00 am - 6:00 pm

A is For AppleDaycare Spots Available

Hamilton location:

ph: 604-791-1354 • fax: 604-846-5639alt: 604-795-1595 • aisforappleelc@gmail.com

PreschoolWe have space available in our morning and afternoon preschool program. Our preschool runs 12 months a year. We offer 1 to 5 days a week for preschool programDaycareFull time and Part time space 6:30 am to 6:00 pmBefore/After school careDaily, weekly and monthly rates available. Summer camp program. Call for more information.

New Location:We are currently in the process of seeking space for an infant/toddler program for children 36 months and under.

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For details and to register visit: www.Gallery7Theatre.com

JULY 4 – 22 2016

Abbotsford Arts Centre Community Addition 2329 Crescent Way, Abbotsford

An explosion of theatrical fun and exploration for kids

and teens ages 6 – 18!

balancealways practiceSUMMER SUN SAFETY

When the weather is warm, many people take time to relax at the beach or poolside. While such relaxation can

provide a welcome break from busy schedules, it's important that men, women and children prioritize protecting their skin when spending time in the sun.

Despite the prevalence of information about sun safety, many people still engage in risky behaviors in the name of outdoor enjoyment. Being safe in the sun won't take anything away from enjoyable outdoor activities, but exercising such caution will help summer revellers reduce their risk for skin cancer and other conditions.

Know the risks of UV exposure. Sunlight is needed to engage vitamin D production in the body, but too much sun exposure can do more harm than good. Ultraviolet, or UV, rays from the sun and other sources, such as tanning beds, are the primary cause of skin cancer. Exposure also can lead to sunburns, premature aging/wrinkling and eye damage.

Use only broad-spectrum SPF sunscreen. Look for a sunblock product that boasts an SPF of at least 30.

Find a sunscreen that works against UVA and UVB rays as well. UVA rays are mostly responsible for contributing to skin cancer and premature aging. Reapply frequently, especially when swimming or engaging in activities that cause sweating.

Know the difference between water-resistant and waterproof sunscreens. Manufacturers are no longer allowed to claim that their sunscreens are waterproof or sweatproof. A sunscreen may be able to repel water for a short time, but it should be reapplied when leaving the water or when spending long stretches in the water.

Cover up whenever possible. It may seem counterintuitive in hot weather, but covering up can be beneficial to the skin and actually keep a person cooler. Wear wide-brimmed hats, long-sleeve tops and light-coloured pants. Some materials are made with reflective properties, while others actually boast their own SPF.

Summer fun does not need to be threatened by overexposure to the sun. By exercising caution, everyone can spend quality time in the great outdoors all summer long.

The Chilliwack Progress Friday, June 10, 2016 www.theprogress.com 21

Call us to book an appointment: 604.426.0516NO REFERRAL NEEDED

Unit 8 - Garrison Village Shopping Centre

services offered include:

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• Physiotherapy • Registered Massage Therapy• Pre & Post Natal Care

• Rehabilitation • Sports Injuries • WSBC & ICBC Claims

www.cbi.ca

email us at Chilliwack@cbi.ca

604-858-7422 45389 Luckakuck Waywww.sardisnaturopathic.com

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Dr. Jones has been providing Naturopathic medicine for over 16 years and is now opening a practice in Chilliwack.

combined with MODERN SCIENCENatural Medicine

PLEASE CALL TO BOOK YOUR COMPLEMENTARY INFORMATION SESSION

• Prolotherapy

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Replacement Therapy• Allergy Testing &

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Dr. Jones has numerous board Certifications and Diplomas offering:

IntroducingDr. Steve JonesDr. Steve Jones

9225 Main Street, Chilliwack | 604.792.6260

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DID YOU DID YOU KNOW?KNOW?Exercise is a great way to maintain a healthy mind and body. Many people begin a new year by making resolutions to lose weight or build muscle. Too often, however, men and women get stuck in an exercise rut, following the same exercise routine week after week. Not only can this be boring, fitness experts advise that it's necessary to change an exercise routine periodically to continue to see results. It's one reason why many fitness clubs unveil new classes every few weeks. Just when you master the choreography of a class, it's time to change! With repetition, the body adapts and grows accustomed to the routine, using less energy as a result. That can affect your ability to lose weight. Changing your workout forces your body to work harder, producing better results. If you exercise with a trainer, discuss ways to modify your normal routine to surprise your body. Increased intensity, interval training, adding sprints to running, taking different classes, or even increasing the frequency of your workouts may do the trick.

balance

health boostersYOU HAVE AT HOME

Many people desire to be healthier, and sales of nutritional supplements ref lect such

desires. In addition to an increase in supplement use, gym memberships also have increased as consumers have become more health-conscious. While these avenues to health certainly can be beneficial, individuals also can turn to many health boosters in their own homes to help them achieve their goals of living healthier lifestyles.

LEMON WATERLemon water is now being touted as a beneficial addition to one’s daily diet. Lemon water can help reduce acidity in the body, including removing uric acid, a main cause of inflammation. Lemons contain pectin fibre, which can aid in weight loss by helping to fight hunger pangs. Lemons also contain a load of vitamin C, which can give the immune system a boost.

YOGURTProbiotic pills can help return healthy bacteria to the digestive system, but so can eating yogurt regularly. Look for yogurts that contain live and active cultures for optimal benefit.

BICYCLEDust off that bicycle that has been hiding in your garage. Cycling is an excellent form of cardiovascular exercise, and riders can tailor their intensity levels to correlate to their ages and abilities. Many people find cycling an enjoyable form of activity because it gets them outside and often

doesn’t feel like exercise.

FRUITS AND VEGETABLESProduce offers many of the vitamins and minerals people look to supplements to provide. Including diverse

fruit and vegetable choices in one’s diet can improve

health in various ways, including providing a boost to the immune

system.

HONEYHoney is a valuable superfood that can boost overall health. In addition to soothing sore throats, it can serve as an antibiotic and wound healer, provide allergy protection, increase calcium absorption, and provide a source of energy without the insulin spike associated with other forms of sugar.

Being healthier is a goal for many

people, and certain foods, beverages and

products already in your home can help you get

on a healthy track.

1. Give gifts that encourage activity. Both youngsters and adults are enamoured with the latest gadgets, but tablets and video game consoles won't do much to make families more physically active. In lieu of toys that promote sedentary lifestyles, give kids toys that encourage physical activity.

2. Restrict TV time. Establish house rules regarding how many hours of television

kids and adults can watch each day.

3. Walk or ride bikes to run errands. When running errands in town, take the kids along and walk or ride bicycles rather than drive.

4. Schedule physical activities for the weekends. Make time to go hiking at a nearby park or schedule a family basketball game in the driveway.

5. Volunteer as a family. Sign the family up for monthly park or beach cleanup projects that get the family out of the house and moving.

6. Let kids plan activities. Kids who are encouraged to come up with activities, whether it's visiting the zoo or going kayaking as a family, are more likely to embrace those activities.

HOW FAMILIES CAN GET UP AND GO

Friday, June 10, 2016 The Chilliwack Progress22 www.theprogress.com

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1. Greek yogurt - Many people are opting for this snack that's rich in calcium, protein, phosphorous, and zinc. Traditional yogurt tends to provide a quick energy boost, as it is generally easy to digest. Greek yogurt is thicker so it does not digest as easily, producing more sustained energy levels as a result. However, it’s also loaded with protein, helping men and women feel fuller longer which can be beneficial for those who want to lose weight.

2. Whole grain snacks are loaded with energizing ingredients, including fibre, iron, magnesium, protein and are loaded with B vitamins, which help fight fatigue and stabilize blood sugar levels. The body takes longer to absorb the complex carbohydrates found in whole wheat snacks, which means the body can maintain stable blood sugar levels for extended periods of time, leading to a long-lasting energy boost. White bread and simple carbohydrates provide an immediate, yet temporary, energy boost when people's blood sugar levels spike. But once that initial energy boost subsides, men and women will be left feeling fatigued.

3. Edamame are boiled soybeans that are rich in protein, iron, omega-3 fatty acids, and fibre. Each of these things helps the body sustain energy levels. In addition, edamame is also packed with a trace mineral known as molybdenum that helps cells function properly while enhancing alertness and improving concentration.

4. Almonds are loaded with ingredients that increase energy levels, including vitamin E, phosphorous, vitamin B2, and magnesium, which serves numerous beneficial functions, including aiding in the production of energy and relieving stress and anxiety. Because they are rich in protein and fibre, almonds take longer for the body to digest, which means energy levels will stay up for longer periods of time than they would for those snacks that are easily digested. Almonds also contain healthy fats that curb appetite, making it less likely that men and women who snack on almonds will overeat and find themselves fighting the fatigue that's often a byproduct of overeating.

balanceboost energyAT THE OFFICE

Maintaining energy throughout the workday can sometimes be dif f icult. For busy professionals, compromised energy levels can be especially

problematic, causing workers to fall behind and maybe even forcing them to work extra hours just to catch up. While infrequent days of low energy should not pose too great a threat, working professionals who routinely f ind their energy levels sagging by the end of the workday might want to take certain steps to boost their energy and ensure their productivity doesn’t wane.

MAKE SURE YOU’RE GETTING ENOUGH SLEEPFailing to get adequate sleep can have an adverse impact on your career. According to the Division of Sleep Medicine at Harvard Medical School, failure to get enough sleep, even for just one night, can impair a person’s ability to function by affecting his or her ability to focus and access high-level cognitive functions. A panel of experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology convened by the National Sleep Foundation in 2015 recommended adults between the ages of 26 and 64 get between seven and nine hours of sleep per night. Make a concerted effort to get more sleep if you’re falling short of those recommended guidelines.

EAT A PRODUCTIVITY-FRIENDLY LUNCHIf afternoons are when your productivity really starts to drop off, it might be time to reconsider what you eat for lunch. The body, which converts the foods we eat into glucose that energizes our brains and promotes alertness, processes different types of foods differently. So the food you eat for lunch may affect your energy levels for the rest of the day. For example, eating pasta provides a quick burst of energy because pasta releases glucose quickly. But that burst is often followed by a noticeable downturn in energy levels sparked by fading glucose levels that make it difficult for the brain to focus. In contrast, fruits and vegetables aid in the production of dopamine, a neurotransmitter that helps the brain stay motivated and engaged. Including some fruits and vegetables in your lunch or snacks may just lead to a more productive workday.

SQUEEZE IN A MIDDAY WORKOUTNumerous studies have shown the many benefits to daily exercise, but professionals may not know that exercise can help improve their productivity at the office. A 2005 study from researchers at the then-named Leeds Metropolitan University in England asked 200 workers to answer questions regarding their productivity on days when they exercised at lunchtime and days when they did not exercise. Sixty percent said their job performance, including their ability to meet deadlines and manage their time, improved by a considerable amount on the days when they exercised.

LIMIT CAFFEINE CONSUMPTIONAccording to the Mayo Clinic, consuming more than 500 to 600 milligrams of caffeine per day can contribute to insomnia and lead to feelings of nervousness, restlessness and irritability, among others. While that afternoon cup of coffee might provide an immediate jolt, it could be contributing to sleeping problems that will affect your productivity in the days to come.

THESE SNACKS PACK AN ENERGETIC PUNCH