special features - the pulse - 2015

THE PULSE2015

Your Guide to Healthy Living

ABBOTSFORDS C H O O L D I S T R I C TR E S P E C T O P P O R T U N I T Y I N N O VAT I O N

AbbotsfordDivision of Family PracticeA GPSC initiative

2 THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS FOR MORE INFO. VISIT: HEALTHYABBOTSFORD.CA

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WHAT’S INSIDE Mayor’s MessageIn Abbotsford we are fortunate to have all the ingredients for achieving a healthy lifestyle — a great climate, excellent local fresh produce, and first-rate facilities and programs right at our doorstep.

By implementing a plan of action for healthy living, you and your family can take a big step to-wards living a

healthy and active lifestyle. And it can be as simple as following the daily 5-2-1-0 challenge.

• Enjoy 5 or more vegetables and fruits every day

• Reduce your screen time on the TV and computer to less than 2 hours per day of your leisure time

• Engage in moderate physical activity for at least 1 hour per day

• Choose to eat healthy and eliminate sugar sweetened drinks for your children

• Don’t smoke

The City of Abbotsford is commit-ted to improving the quality of life within our community. One of the cornerstones of our vision is to be a “Complete Community.” This in-cludes building inclusive, safe and green neighbourhoods, enhancing our transportation infrastructure, and celebrating our cultural heritage and natural beauty. But it also means that we are dedicated to ensuring that all of our residents have access to recreational opportunities and so-cial programs that will help them make healthy lifestyle choices.

By supporting local programs like Healthy Abbotsford and SCOPE, the City encourages residents to incorpo-rate physical activity into their daily routines and their kids’ routines, make healthy, local food choices and live tobacco free.

Take charge of your health—eat well, be active and live tobacco free. Visit healthyabbotsford.ca.

Come on Abbotsford, let’s make it healthy!

Mayor Henry Braun

DISCOVERYTRAIL MAP 08

TOOTH TALK 04Plan to keep your teeth before and after retirement.

EATING 9 TO 5 12How to maintain a healthy diet and a busy lifestyle.

MEDICINE BALLS 14Medicating with medicine balls.

CHOKING 06What to do if someone is choking.

DEALING WITH DEPRESSION 06Prevent and treat depression without medication.

ACTIVITY RESOURCES 10Low-cost and no-cost health resources.

RESILIENCE 113 strategies to LIVE every day with resilience.

HEALTHY APPS 03Designed to help make healthy living easier.

FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS 3

Do you need new dentures?

ASK US ABOUT:• Partial Dentures• Complete Dentures• Implant Dentures• Soft Liners• Rebases, Relines,

Repairs• Botox and Fillers

Call today for a free consultation or to learn more about dental implants!

Tanya Hunt, RD

Formerly Fraser Valley Denture Clinic 604.853.1694#14 - 2151 McCallum Rd

Signs Your Dentures Need To Be Checked:

Difficulty speaking

Difficulty chewing food

Dentures are over five years old

Dentures are cracked or chipped

Biting the side of your mouth or cheek

Continued discomfort wearing dentures

Mouth and/or gums have become red or inflamed

Safer games + healthier brainsPreventing invisible injuries.

ufv.ca/brain

Through local partnership, UFV is using world-class brain imaging techniques to spot and prevent concussions in student athletes — helping kids stay safe.

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Taking care of our health and wellness can seem overwhelming; there is so much infor-mation out there. If you like using apps on your phone or computer, check these ones out. These apps are designed to help make living healthier a bit easier, a bit more motivating and a bit more fun.

Before you change your levels of physical activity, it’s important to make sure that your body is healthy enough to start. Complete the online Physical Activity Readiness Questionnaire at www.eparmedx.com to see if you’re ready (click on “take the PAR-Q Survey Now” button).

There’s an App for that

Be inspired to cook any time, day or night with Cookspiration, created by Dietitians of Canada. Recipe ideas are served up to suit your mood and schedule.

Hosting a party? Check out Celebration! Looking for lunch ideas? See Get Prepared! Stuck for time? Look at On-the-Go! Find new ideas each day, all week long. Unleash your culi-nary creativity with the information and dietitian-approved recipes featured in this app.

Cookspiration – Healthy Eating

cookspiration.com

Follow this Easy, Fun 5K Training Plan for Beginner Runners. Go from couch potato to running a 5K race. Select your interactive, motivating coach, share your progress with friends on Facebook, map your routes, track your progress and connect to the Couch to 5K® running support community.

Couch to 5K® - Learn to Run apple.com/itunes

Knowing how many calories you eat each day is essential if you want to be at a healthy weight. With so many commercial food products being loaded with sugar and fat, it can be surprising just how many calories are in the foods you’re eating. MyFitnessPal is a free website and mobile app that makes calorie counting and food tracking easy. There is also a barcode scan function so you can simply scan the barcode of the food and have it entered into the system.

MyFitnessPal – Calorie & Physical Activity Trackermyfitnesspal.com


sd34.bc.ca

R E S P E C T O P P O R T U N I T Y I N N O V A T I O N

HELPING STUDENTS & FAMILIESCHOOSE A HEALTHY LIFESTYLE

Students are more likely to succeed if they are healthy and active. Here are some tips for parents to encourage healthy eating and an active lifestyle for their children:

• Encourage your children to eat breakfast every day, as it provides fuel for the brain to learn and helps them maintain a healthy weight.

• Keep nutritious foods, like cut-up vegetables and fruit, cheese sticks, yogurt and butter-free

popcorn on hand to make healthy snacking easy.

• Encourage your children to choose milk or water at meals instead of sugary drinks or energy drinks.

• Get children active through sports, or go for family walks or bike rides.

• Develop good hand-washing habits, as frequent hand-washing reduces the spread of cold and flu viruses especially in the fall and winter.

When I bite into a sandwich, I want a mouthful of taste, not a mouthful of bread. That’s why I go to Pita Pit.

You get a thin pocket pita stuffed with all the fresh veggies you want. They’ll grill your onions, mushrooms and peppers along with your meat, and if you want cheese, they’ll melt it for you. If you’re starving, ask for double meat and top it off with a fruit smoothie. (They’re awesome.)

It’s a great place if you want to eat healthy and fill up on the good stuff – not just a lot of bread.

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Regular brushing and flossing alone, even with an electric toothbrush, does not guar-antee that you’ll still be eating apples at 90. Continuing to visit your dentist regu-larly for professional care after retirement is just as important to keeping your teeth well into old age.

Your mouth ages too. Even the most scru-pulously clean mouth will likely end up with some form of gum recession (when your gums shrink and more of your tooth’s root is exposed and vulnerable to cavities) or dental disease. For example, 43 percent of adults 60 –79 years of age have root cav-ities compared to 6 percent of adults 20–39 years of age.

Dental conditions are often extensive in

risk factors include a high consumption of alcohol and tobacco, especially when com-bined. Oral cancers can be devastating but are very treatable if caught early; it is es-timated that approximately 84 percent of oral cancers can be detected by a dentist.

With planning and ongoing prevention, a 60-year-old can retain their vitality and their teeth for a long time.

Steps to oral health…for life

Keep your teeth, gums and dental work clean & maintained. Brush daily, especially at bedtime, with a soft toothbrush or elec-tric toothbrush and fluoride toothpaste. Please floss! Make sure you floss at least

older adults and can cause pain, infection and tooth loss. The number of adults with-out any teeth rises from 4 percent among 40–59-year-olds to 22 percent among 60–79-year-olds.1 Studies also show that BC adults have a higher combined rate of decayed (cavities), missing and filled teeth.

Losing your natural teeth can affect your nutrition and enjoyment of a variety of foods; lead to slurred speech; and reduce self-esteem. Dental disease can also neg-atively impact your general health; there are links between poor oral health and other health conditions, such as diabetes and heart disease.

Adults over the age of 60 also have the highest incidence of oral cancer; other

once a day, especially around dental work like crowns.

Speak to your dentist about any special care for your dental work. Your teeth, gums and jaw bones change with age. You may require some repeat procedures or need to have your dental work repaired or replaced well before you are in advanced age.

Keep up your regular dental exams and cleaning schedule — even after you retire from work. Plan ahead for all your extend-ed health care needs, including dental care.

This article is from the British Columbia Dental Association (www.bcdental.org).

Plan to keep your teeth before and after retirement


www.abbotsford.ca/prcAbbotsford Recreation Centre 604.853.4221 | Matsqui Recreation Centre 604.855.0500

Unlimited access to Abbotsford Recreation Centre and Matsqui Recreation Centre aquatic and arena facilities, weight rooms and indoor track, gymnasiums, preschool, youth and senior centres and much more!

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Dorjechang Kadampa Buddhist Centre106 - 31581 South Fraser Way

7:00 - 8:30 pm • Just drop by • $10

MeditateTuesdays in Abbotsford

604.853.3738 [email protected] • www.dorjechang.ca

Registered Charity #802509349RR0001

Susan FederspielClinical Counsellor

Depression is a one of the leading causes of disability. A large amount of money is being spent each year on lost work productivity and medical treatment related to this mental health issue. Individuals, families, and organizations, are affected greatly by this phenomenon.

When young people and families come to see me for help with depression, I first wonder what they’re doing themselves to combat the feelings of depression. Often it’s very little – it’s no surprise that people who are struggling with depression can find it hard to do any-thing at all.

I love that I can tell them that there is an inexpensive remedy that can not only help with the symptoms of depression, but actually help prevent depression from developing in the first place. This remedy is also eco-nomical, and good for a person in many other ways, and is in reach of most of the sufferers. And surprising-ly, it has relatively the same efficacy as anti-depressant medication. The remedy is moderate exercise.

Moderate exercise is now considered a key in the pre-vention of depression, as well as a priority strategy for managing it well. What does that mean? It means 30 minutes of moderate exercise or movement at least four times a week. This has shown to result in a sig-nificant reduction in the symptoms of depression, as well as ward off the development of depression in the first place.

But how do I do it when I feel depressed? The simple answer is to ignore the feelings, and to go anyway — you don’t need to feel like it to do it. I tell my clients to put on their workout clothes, get their runners on, and head out the door. If after 10 minutes of walking it’s unbearable, then stop. For most of them, once they transition into starting, they are able to keep going. And no one complains about how much better they

feel afterward. In tests, there is often a 40% reduction in symptoms after exercise, and this is relatively the reduction in symptoms that medication provides. Plus exercise makes us feel better about ourselves, and our abilities, which is a major issue in many people’s de-pressive thought cycle.

If you are currently taking medication for depression, talk with your doctor about how exercise could be a part of your treatment plan.

If you are someone you know are struggling with a men-tal health issue, such as depression, help is not far away. A good place to start is www.heretohelp.bc.ca — a comprehensive website with access numbers to services that can help.

One more point, before you change your levels of phys-ical activity, it’s important to make sure that your body is healthy enough to start. Complete the online Physical Activity Readiness Questionnaire at www.eparmedx.com to see if you’re ready (click on “take the PAR-Q Survey Now” button).

Susan is Registered Clinical Counsellor, specializing in supporting children and families in Abbotsford, BC

Prevent and treat depression without medication


You’ve just been told you need dentures and, like most people in your position, you’re unsure and probably nervous about what to expect. Change is never easy, especially when it involves something as personal as your mouth. If you’re like most peo-ple 40 and older, you place a lot of importance on your smile because you believe it is the fi rst thing that people notice about you. Your fears are not uncommon and many of the patients we see who need dentures express the same concerns.

Many people older than 40 are missing multiple teeth and have a full or partial denture, which means someone you know may be going through the same transition as you and may not even be aware of it. That’s because dentures aren’t as noticeable as you may think. Dentures can be made to closely resemble the look of your natural teeth so there is little change in appearance. By replacing missing teeth dentures can help you speak better, improve the chewing of most foods, and restore a natural-look-ing smile. After a period of adjustment, proper fi tting dentures will be comfortable and they will boost your self-esteem.

When you fi rst start wearing dentures, you may fi nd pronounc-ing certain words may require practice, but reading out loud and repeating troublesome words helps. This practice will train the tongue and lips to relax and these diffi culties will correct them-selves in a short time.

Your new dentures may feel awkward for 6-8 weeks until you get used to them. The dentures may also feel loose while the muscles of your cheek and tongue learn to keep them in place. This feeling will fade as your mouth becomes accustomed to your new dentures. However, during this time, you may want to consider using a small amount of denture adhesive to help keep your dentures in place. After 10 to 12 months your healing should be complete and your dentures will need relining for a better fi t.

Hundreds of thousands of people wear dentures with ease and, in time, you too will feel comfortable, secure and successful in wearing your dentures.

FREQUENTLY ASKED QUESTIONSWhy is there such a wide range in the cost of a denture?

Cost=Quality. A quality, well-fi tting, and natural looking denture takes time to make and costs more.

How long will my dentures last?There is not a removable prosthesis made for the mouth that is permanent. The mouth is constantly changing so on aver-age, a partial or a denture may be expected to last about 5 years.

Why are my dentures becoming loose?If your dentures are over 5 years old and if they have not been relined every 2 years you probably will have some problems with the fi t of your dentures. Your gum tissue and jaw bone shrink with time. This causes the denture to be-come loose resulting in a poor fi t. Poor fi tting dentures can lead to bite problems, speech impediments and tissue irri-tations. Leaving this condition unchecked can lead to com-plicated situations in the future. A visit to your denturist for an oral health examination will determine the cause of your ill-fi tting dentures.

Should I take my dentures out at night?If you choose to keep your dentures in overnight, always clean them thoroughly before you go to bed - just as you would your natural teeth, but use a denture cleanser rather than toothpaste, as toothpaste can scratch dentures. Leav-ing your dentures out at night gives your mouth and gums an opportunity to recover from the effort of supporting your dentures during the day. When dentures are left out of the mouth, they should be placed in a container fi lled with water to prevent drying and possible dimensional changes of the denture base material. It is also important to maintain good oral hygiene by cleaning gums, cheeks and tongue with a soft toothbrush where bacteria also resides.

How do I take care of my dentures?Your dentures are an investment and require care and at-tention. Just like natural teeth, dentures always need to be cleaned morning and night in order to remove food particles and plaque. This is best done with a mild denture cleanser. Your denturist will help maintain your denture(s) and oral tissues so they stay at their optimum performance. The fi t and function of your dentures and oral tissues are an inte-gral part of your well-being. An annual examination by your denturist will ensure peace of mind.

How long will the implants for my (dentures over implants) last?Reports show many implants lasting 20 years or a life time with proper care and regular yearly check-ups at your dental professional. These are the factors which could reduce the life expectancy of your implants:

• your general health

• oral hygiene

• smoking

• grinding your teeth

Some parts of the implants may need replacing with time because of wear or deterioration. The dentures themselves should be replaced every 5 years and relined every 2 years.

Denturists are denture specialists; they specialize in the man-ufacturing of denture prosthetics. Denturists have a profes-sional designation of Registered Denturist (RD). You do not need a referral from another health professional to consult with a Denturist. A Denturist can refer you to other health care professionals. Denturists are profi cient and time effec-tive in the delivery of denture treatments. Most Denturists fabricate your prosthetics on premises, ensuring quality con-trol and care.

Denturist Association of British Columbia

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ABBOTSFORD AIRPORT

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1 ABBOTSFORD EXHIBITION PARK2 BABICH PARK3 BASSANI PARK4 BATEMAN PARK5 BERRY PARK6 CALLAGHAN PARK7 CASSIAR PARK8 CEDAR SPRINGS TRAIL

9 CENTURY PARK10 CIVIC PLAZA11 CLAYBURN PARK12 CLAYBURN CREEK PARK13 CLEARBROOK PARK14 CLEARBROOK TRAIL PARK15 CROSSLEY PARK16 DAVE KANDAL PARK

17 DELAIR PARK18 DOWNES BOWL PARK19 EAGLE MOUNTAIN PARK20 ELLWOOD PARK21 FISHTRAP CREEK PARK22 GARDNER PARK23 GOBIND PARK24 GRANTPARK

25 HAZELWOOD CEMETERY26 HOMESTEAD PARK27 HOON PARK28 HORN CREEK PARK29 INSPIRATION PARK30 INTL. FRIENDSHIP GARDEN31 JUBILEE PARK32 KALGIDHAR PARK

33 LOWER FISHTRAP CREEK PARK34 LOWER SUMAS MOUNTAIN PARK35 MARTENS PARK36 MATHERS PARK37 McKEE PARK38 McKEE CREEK PARK39 McKINLEY PARK40 McMILLAN PARK

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8 THE PULSE 2015 / PUBLISHED BY THE ABBOTSFORD NEWS

ABBOTSFORDRECREATIONCENTRE

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41 MILL LAKE PARK42 MRC PARK43 MOUNTAIN VILLAGE PARK44 MSA ARENA PARK45 MUSSELWHITE CEMETERY46 OAKRIDGE PARK47 OLD RIVERSIDE PARK48 ORIOLE PARK

49 PALFY PARK50 PONDEROSA PARK51 RAVINE PARK52 RIDGEVIEW PARK53 SADDLE PARK54 SANDY HILL TRAIL55 SOUTHERN PARK56 SPUD MURPHY PARK

57 STONEY CREEK PARK58 STRAITON PARK59 TOWNLINE HILL PARK60 UPPER MACLURE PARK61 WEBSTER PARK62 WILLBAND CREEK PARK63 WINFIELD PARK64 YALE COURT PARK

RAIL MAPCIRCLE FARM TOURThe tours are self-guided, meaning that you travel in your own car, at your own pace, when it suits you. From apples on the trees to busy buzzing bees, the Abbotsford tour offers a farm fresh, honey sweet experience!

>> Visit www.circlefarmtour.com

THE FRASER VALLEYThis website has been developed by the communities of Langley, Abbotsford and Chilliwack to bring the very best of Tourism in the Fraser Valley to your fi ngertips. Check out the amazing things the Valley has to offer!

>> Visit www.thefraservalley.com

FRASER VALLEY TROUT HATCHERYThe Fraser Valley Trout Hatchery Visitor Centre provides a fun and educational experience for all ages! This indoor/outdoor facility offers self-guided experiences for drop-in visitors including live fi sh aquariums and interactive displays.

>> Call 604-504-4716 for more information.

MATSQUI TRAIL REGIONAL PARKThe park is located on the south shore of the Fraser River across from the town of Mission, and boasts a level dike trail that runs for over 6 miles (10 km) beside the Fraser River. The trail offers good views of the Fraser and the quiet farms that border it, as well as the snowcapped Golden Ears Mountains.

>> Visit www.metrovancouver.org

McDONALD PARK DARK SKY PRESERVEStar gazing can be hard to do in the city with all of the lights that seem to shine all through the night. Luckily, there is the MacDonald Park Dark Sky Preserve. This park is kept free of artifi cial light so that you can truly enjoy the night sky.

>> Visit www.fvas.net

BAKERVIEW ECODAIRY DEMONSTRATION FARMThis farm has it all! An interactive Learning Centre and theatre, an animal exhibit where you can get up close and personal with goats, a miniature pony or the other farm animals, tours and more. You can also meet the Vitala cows and see their robotic milker at work.

>> Visit www.ecodairy.ca

ABBOTSFORD BMXAbbotsford is fast becoming a national leader on the BMX scene. The Abbotsford BMX club hosts a permanent outdoor track at Ag-Rec Exhibition Park and operates one of Canada’s premier indoor facilities annually from November to February.

>> Visit www.abbotsfordbmx.ca

DISCOVERY TRAILDiscovery Trail is a paved 30+ kilometre, three metre wide, all-season corridor spanning through Abbotsford, connecting the east and west end of the community. It is surrounded by towering trees, scenic ponds and lush meadows and is a great place to walk, run or cycle.

>> Visit www.abbotsford.ca

SUMAS MOUNTAIN INTER-REGIONAL PARKSumas Mountain Inter Regional Park encompasses 1,445 hectares of forested mountain that contains many different plant, animal, and bird species and provides many recreational opportunities in its east section.

>> Visit www.metrovancouver.org

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Being active is important for our phys-ical and mental health. Did you know that there are a number of low-cost and no-cost ways to be active in Abbotsford? There is something for everyone!

Outdoor Fitness Area

Did you know that the City of Abbotsford has a Seniors outdoor fitness area? It’s located at Mill Lake Park, near the play-ground on Ware Street. The best part? It’s great for all ages! The outdoor fitness equipment brings the best of the gym to the great outdoors with the HealthBeat®

Outdoor Fitness System. HealthBeat uses the latest exercise methodologies to pro-vide workouts for teens and adults of all ages and fitness levels.

Abbotsford Recreation Centre and Matsqui Recreation Centre

Both centres offer $2 Toonie Drop-ins for various programs such as adult swims, family swims, skating, preschool activi-ties, senior activities, drop-in sports and weightroom workouts.

abbotsford.ca/prc 604-859-3134

Abbotsford Youth Commission

The Abbotsford Youth Commission pro-vides programs and services for youth in Abbotsford. They have a drop-in youth centre at ARC open year round and an-other at MRC open from September-June. Some of the programs that they offer throughout the year are: Free drop-in bas-ketball, free drop-in hockey, free dinner nights, FoodSafe, Red Cross babysitting, and programs designed specifically for both teenage girls and boys.

abbyyouth.com 604-854-8785

Discovery Trail

Discovery Trail is a paved corridor span-ning through the community, connecting the East and West sides of Abbotsford. This extensive trail system is perfect for all season activity including walking, run-ning, rollerblading and cycling. The trail system winds through natural habitat and includes areas with forest, ponds, creeks and lush meadows. Visit the website below to also see what other parks and trails are available in Abbotsford.

abbotsford.ca/leisure/parks/trails.htm

Low-cost and no-cost activitiesOutdoor fitness area at Mill Lake Park, near the playground on Ware Street


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Signý WilsonBCom, MIR, PCC

There’s this light on my car’s dashboard that comes on every once in a while. Once I figured out what on earth that light meant I realized my car was telling me it needed some TLC. It needed an oil change.

Wouldn’t it be great if people came with little lights that lit up anytime we needed maintenance?! Little light bulbs to alert us of the mundane and the serious: “Hey, you need sleep!”; “Hey, you need to eat!”; “Hey, go hang out with your friends. You really need it!”

Because we don’t have little dashboard lights, we need to proactively ensure that our resiliency tanks don’t get too low. It’s all about being proactive in order to cre-ate a life where we’ve got that ability to bounce back.

We know setbacks are going to happen, so we’ve got to be ready for them and when they do happen, remember not to beat yourself up over them!)

These three strategies are ways for you to ensure that you’re able to LIVE every day with resilience:

Have a mantra to let it go

Part of resiliency is to not beat yourself up about that thing or its associated emo-tions. So you need to catch your self-loath-ing and self-criticism earlier and, in that moment of catching yourself, recover. The best way to do this: have a mantra. Keep it to a simple slogan to repeat, something that is going to remind you that you

Notice when you’re being hijacked

One of the key things to recuperating with resilience is recognizing when you’re ‘off’. Notice what patterns take you off track. For example, I lose all hope of being re-silient when I’m in a noisy environment. For other people, physical places (like busy train stations) might consistently hijack them. Or maybe thinking about a certain difficult topic (like a major fear) may hijack them. The important step is to notice it happening in the moment and over time, notice the themes that come up. That is the only way you can move toward being able to do something about it.

Have trusted buddies

You’re going to need people to bounce issues/concerns/upsets off to see if it’s something to move through or go deeper on. The buddies are there to assist you in sorting out what’s important, what’s not important and which path to take. Simply knowing that you’ve got somebody to talk to and that you’re not going it alone makes it easier to manage the tough stuff when you are in the heat of the moment.

are bigger than these circumstances and you’re worthy of self-love.

Resiliency is such a huge part of how we LIVE our every day lives, but so little is said about it! Following these three strat-egies will go a long way in your ability to bounce back.

Signý is a fiery, electrifying, and enthusiastic change-maker, entre-preneur, coach and speaker based out of Vancouver. Find out more at www.signywilson.com.

3 strategies to LIVE every day with resilience


ResourcesHealthy Families BC www.healthyfamiliesbc.ca This site includes videos and articles on healthy eating, healthy communities and healthy lifestyles.

Dietitians of Canada www.dietitians.caAccess a program called EaTracker which allows you to track your food and activity choices and analyze your favorite recipes.

Healthy Abbotsford www.healthyabbotsford.caHealthy Abbotsford is a city-wide initiative aimed to engage the residents of the community in promoting, fostering and engaging in healthy lifestyle choices.

Cookspiration www.cookspiration.comBe inspired to cook any time, day or night with Cookspiration, created by Dietitians of Canada. Recipe ideas are served up to suit your mood and schedule.

Weelicious www.weelicious.comFree access to quick, easy, nutritious recipes that are made using fresh, but minimal ingredients. The recipes appeal to a range of ages – from infants starting on solid foods to school-age kids and even adults – and are meant for parents to use as an inspirational feeding guide for their own families.

Eating 9 to 5

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See the difference: 604.504.3937 Toll Free 1.888.977.3937102-2545 McCallum Road • valleylasereyecentre.com

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Did you know? Almost 40% of Ca-nadians skip breakfast, increasing their risk for morning brain drain.

Rushed mornings can leave little time for breakfast. If you skip the morning meal, your body and brain will lack fuel. That means you might be less alert and unable to concentrate at work. You’re also missing out on some big benefits. Eating a healthy breakfast is linked to:

• Healthy weights and reduced weight gain over time.

• Improved appetite control so you can avoid the morning munchies.

• Better intake of key nutrients including calcium, vitamin D, potassium and fibre.

Drive by the drive-thru! Make breakfast ahead so you can skip a coffee and pastry pit stop.

Prepping breakfast ahead helps you avoid morning drive-thru stops. Dietitians dish up five top tips for weekend prep:

1. Make barley, quinoa or oat porridge and refrigerate in portions. Reheat with mix-ins, like fruit and seeds, in the morning.

2. Bake and freeze muffins, pancakes and mini frittatas.

3. Stock up on ready-to-eat items such as fruit and yogurt, and pack individual portions of trail mix to grab ‘n’ go.

4. Mix-up some muesli with toasted oats, dates, coconut and almonds to enjoy with fruit and yogurt.

5. Make hard-boiled eggs for breakfast on the run. Refrigerate for up to one week.

Cookspiration.com has a make-ahead break-fast parfait recipe.

The secret to starting your workday off right? Get started the night before.

Beat morning mayhem and eat well all day long with these helpful tips for prepping meals and snacks the night before:

• Put dinner leftovers into containers and refrigerate for tomorrow’s lunch.

• Portion and pack lunch box snacks, such as fruit, vegetables with hummus, or roasted soy nuts.

• Fill up and refrigerate your reusable water bottle for sipping at work.

• Prep breakfast: wash and chop fruit, get out the breakfast dishes and set up the coffee maker.

• Get ready for tomorrow night’s dinner. Cut veggies, cook grains and marinate meat.

Drink. Refill. Repeat.

Is this your coffee habit? Just three big mugs of coffee a day could deliver a caffeine surplus.

Too much caffeine can make you lose sleep, cause jitters, stomach upset and increased heart rate in some people. Health Canada recommends that adults have no more than 400 mg of caffeine a day. A big mug, refilled a few times, could put you well over that amount. Here are estimates of how much caffeine is in popular drinks:

• One cup (250 ml) of home-brewed coffee: 80-180 mg

• One cup (250 ml) of home-brewed tea: 25-45 mg

• A large (710 ml) coffee shop latte: 70-150 mg

• One can (355 ml) of cola: 30 mg

This information is from the Dietitians of Canada (www.dietitians.ca).


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FAMILIES WANTED!Join a healthy living program for the entire family!MEND is a fun, FREE healthy lifestyle program thatempowers children and their families to become fitter and healthier through group sessions that promotehealthy eating and physical activity.

• FREE program for families with children 7-13 yeearssss• Two sessions a week for 10 weeks

MEND runs January, April and September

For more information contact Brenda at 604.859.3134, ext 5297 or email [email protected]. Visit www.bchealthykids.ca to learn more!

mind,exercise,nutrition...do it!


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By Brian Justin, MKin, CSCS, CEP, CES, PES

Exercise is medicine. However, the medicinal benefit of any physical activity is dependent upon what activity you do and how much of it you do. One exciting tool to increase physical activity is the medicine ball.

What kind of medicine ball to use? Yes, there is more than one…Medicine balls come in wide varieties. There are bouncing medicine balls (also known as live balls), non-bouncing medi-cine balls (also known as dead balls), balls on a rope, with han-dles, and with bar attachments. If you are a beginner I would suggest buying the bouncing medicine balls as they allow you the most variety of training options and can be used with or without a partner.

Train your fundamental movement patterns. Medicine balls allow you the freedom to train a variety of movement patterns. The fundamental movement patterns are:

• Squats • Lunges

• Hinges (i.e. deadlifts) • Pushes (i.e. push –up)

• Pulls (i.e. row) • Rotation

• Single leg balance • Gait (i.e. walking, running, marching etc.)

Training these patterns provide you the movement literacy to take advantage of any physical activity opportunity that comes your way. Make sure that when you’re using the med-

icine balls, you brace your core (imagine that someone is about to tickle you – feel your core muscles tense up), to protect your back.

Use a variety of medicinal options!The medicine ball allows you to create a variety of routines and exercises! You can:

• String together 3-5 exercises (10 reps each or 30 sec.) and perform them back to back with little rest in a circuit. Once the exercises have been completed you can rest. This provides both a strengthening and a cardiovascular stimulus. The creation of circuit variety is endless!

• Make combination exercises which are two or three exercise that combines to form one. An example would be the squat-curl-press. This involves squatting down to pick up the ball from the floor (keep your hips back and your chest up), followed by arm curling it to the chest, and then pressing it overhead. I call this the parent press as this is what happens when you are picking up your cute little ones and playing with them!

• Train your core by doing figure 8s. Hold the ball out in front (arms straight) and make figure 8s in the air.

NOTE: before you change your levels of physical activity, it’s important to make sure that your body is healthy enough to start. Complete the on-line Physical Activity Readiness Questionnaire at www.eparmedx.com to see if you’re ready (click on “take the PAR-Q Survey Now” button).

For more ideas you can access FREE exercise videos and resources at http://www.acefitness.org/acefit/fitness-programs/

Medicating with medicine balls

Combination: Move 1 Combination: Move 2 Combination: Move 3 Figure 8


Live 5210

•

Playboxes are filled with all sorts of play/sports equipment and game ideas. We want to support families in Living 5-2-1-0 by helping kids to have fun while being active. The boxes have been generously supplied by the SCOPE initiative through BC Children’s Hospital in partnership with Healthy Abbotsford and its partners.

Everything you need to play outside...for FREE!

Live 5210 Playboxesare available at:

• Grant Park (31850 Madiera Place)• Pepin Brook Park (2244 Reisling Drive)• Berry Park (33928 Fern Street)

Sign up at www.healthyabbotsford.ca to get the FREE code to unlock the boxes.

Get started in 4 simple steps.

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special features - the pulse - 2015

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