The Chilliwack Progress Wednesday, April 30, 2014
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THE PULSE 2014
Healthy Cooking Get inspired with these great recipes. PG. 22
Walk the talk Sto:lo Grand Chief Doug Kelly sets leads by doing PG. 23
pulse
Kids unplugged! Tips to help reduce your family’s screen time PG. 26
Your Guide to Healthy Living in Chilliwack
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Wednesday, April 30, 2014 The Chilliwack Progress
THE PULSE Honey grilled salmon and asparagus
@thetable
2014
A
dd a taste of spring to this simple dinner with seasonal asparagus. Enjoy the sweet hint of honey and fresh thyme in this easy salmon grill. Prep Time: 5 minutes Cook Time: 15 minutes • 15 mL (1 tbsp) sodium reduced soy sauce • 10 mL (2 tsp) canola oil • 10 mL (2 tsp) liquid honey • 10 mL (2 tsp) packed brown sugar • 5 mL (1 tsp) chopped fresh thyme or 2 mL (1/2 tsp) dried thyme leaves • 2 mL (1/2 tsp) fresh ground pepper, divided • 4 salmon fillets, about 150 g/5 oz each • 1 bunch fresh asparagus, trimmed • Half a fresh lemon The start of a healthier lifestyle begins in the kitchen. But it doesn’t have to be complicated. Health Canada has easy-toaccess resources that can help Chilliwack families take that first step toward better health. Here are some quick and simple ideas; for more go to healthycanadians.gc.ca
In a small bowl, stir together soy sauce, oil, honey, sugar, thyme and half of the pepper. Place salmon in a shallow dish. Pour marinade over top of salmon, spreading evenly. Cover and refrigerate for 15 to 30 minutes, turning once if possible. Lightly spray asparagus with cooking spray and place on preheated and oiled grill on medium high heat. Grill, turning
a couple of times until tender crisp. Add salmon fillets and grill for 5 minutes. Discard marinade. Turn salmon over and grill for about 5 minutes longer or until fish flakes easily when tested*. Serve with asparagus. Squeeze lemon over asparagus just prior to serving. *Use a digital food thermometer to check that salmon has reached an internal temperature of 70°C (158°F). Makes 4 servings. Just snap it! To get rid of the woody ends, bend each asparagus stalk near the bottom end and it will break off at the right spot. • Little chefs can help to whisk the marinade together and snap the ends off the asparagus. • Pick the perfect asparagus. Look for asparagus that are crisp and have bright green spears with tightly closed tips. To store, stand spears in 2.5 cm (1”) of water or wrap ends with damp paper towel. Cover, refrigerate for up to four days. • Transform this meal into tomorrow’s lunch salad. Make extra salmon and serve it on a bed of greens.
Fresh avocado and bean lettuce wrap
C
reamy and colourful, these wraps come together in very little time. The crisp red bell peppers and lettuce add crunch. For an easy appetizer, prepare the bean filling separately from the lettuce, and assemble just before you’re ready to eat. Prep Time: 10 minutes Cook Time: no cooking needed • 1 can (540 mL/19 oz) white kidney beans, drained and rinsed • 60 mL (1/4 cup) chopped reconstituted sundried tomatoes • 60 mL (1/4 cup) chopped fresh parsley • 1 clove garlic, minced • 1 mL (1/4 tsp) fresh ground pepper • 1 avocado, diced • 1 small red bell pepper, diced • 15 mL (1 tbsp) cider vinegar • 1 small head Boston leaf lettuce • 1 carrot, grated In a large bowl, using a potato masher or fork, mash beans until coarse. Stir in tomatoes, parsley, garlic and ground pepper until well distributed. Gently fold in avocado, red bell pepper and vinegar. Spoon bean mixture into lettuce leaves and sprinkle with carrot to serve. Makes 12 wraps.
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THE PULSE 2014
Getting serious on the journey to healing Jennifer Feinberg The Progress Sto:lo Grand Chief Doug Kelly has spent 18 months getting fitter and healthier than he’s been in years. He did it by waging a determined battle to make some major lifestyle changes. The catalyst was the poor results from a health assessment that he’d taken at a conference. “When I failed that assessment — and I failed it miserably — I knew I had to make changes,” says Kelly, 53, who is chair of the First Nations Health Council. He couldn’t escape. He had to exercise more. Transform the diet. Ditch the salt. Balance his sugars. Bring down the blood pressure. He had to get serious. But he also knew himself well enough to grasp that he had to reduce the weight gradually, or it would all be gained back, “with interest.” Now he’s crediting stalwart support from his doctor, and his wife, his family, and fellow FHNC members, for helping him get this far. Kelly’s healing journey started about two years ago, when he was challenged by the CEO of the First Nations Health Authority, Joe Gallagher, to become a health “champion” along
Sto:lo Grand Chief Doug Kelly decided that if he was going to walk the talk as chair of the First Nations Health Council, he had to get serious about his own health. He recently ran his first 10k, and is now training for a half marathon. JENNA HAUCK. PROGRESS
with other members of FNHC. “He put it as kindly and diplomatically as possible that he needed role models to step up and model healthy behaviour. That starts with everybody
taking personal responsibility for their own well being.” Kelly just ran his first 10-kilometre race in decades over the weekend in Victoria, and has committed to do-
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ing a half-marathon later this summer. “I ran out of gas at the 8-km mark, and it was only my stubbornness that got me through it,” he says. But he enjoyed it.
“What a beautiful day for a run, with thousands of folks from all races and many places,” Kelly posted on his Facebook page after the event. He was pleased to finish it without walking, and within his goal of an hour and 10 minutes. That’s a long way away from where he was at not too long ago, huffing and puffing at 325 pounds, trying to kickstart his fitness regime. It’s one thing to accept the idea of a healing journey in your head, he says. But it’s another to really accept it in your heart. Grand Chief Kelly and his wife, Sherry, cleaned up their diet dramatically last year by cutting out most simple carbs and going gluten-free. He loves red meat, but these days he opts for chicken or fish, and more vegetables now. “We eliminated processed food, junk food, and fast food to concentrate on fresh, healthy food,” Kelly says. “When I think about going on a diet, it feels like I’m being punished. “If I think, ‘I’m eating healthy food,’ it helps me make that attitude adjustment. I make choices every day about eating healthier.” The job requires him to travel across the province, meaning he’s eating out in restaurants a lot of the time. continued on page 24
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THE PULSE 2014
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Path to better health continued from page 24
• In-store health events • Travel, flu, and booster vaccination services • Asthma and allergy care • Medication reviews • Diabetes management • Medication reminder packaging • Safe medication and sharps disposal • Specialty compounding services • Medication Flavouring • Online pharmacists • Quit smoking program • Online prescription refill service • Refill reminder service
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“I order lots of salads, with chicken, fish, or shrimp.� He is walking the walk, as well as talking the talk. “I’m open about what I’m doing and what I’m going through,� he says. Kelly has about 1,000 friends on Facebook, and many have messaged him to say how much his journey has inspired them to commit to their own health plans. “I didn’t fully appreciate until then what possible impact that role models could have on people.� Losing his parents while they were still young had a profound effect on him. “I never believed I’d make it to 50,� he says. “Every day since then has been a bonus. Now I’m asking what kind of shape I will be in as a greatgrandfather.� He has lost a whopping 80 pounds over the 18 months. “If you would have told me two years ago that I’d be here, having lost all that weight, I would have said, ‘No way.’� He did it with dietary changes
Doug Kelly
and exercise, at first by walking, and then running. He has kept 75 lbs off his tall frame. It all began with taking a walk after dinner every night. Kelly used to run as a young man. “I ran six miles everyday in part because of my circumstances. I had to burn off some anger.� But once he started working, and having children over the
past few decades, the focus was always on providing for his family. The running habit fell by the wayside. He’s getting back into it now that he’s committed to the half-marathon. “That’s my next goal. I’ve got three months.� He plans to drop another 15 lbs, run three times a week, and head to the gym several times a week for strength training. A couple of other changes have made a difference. He reduced his insane work hours and increased his sleep from about four to six hours per night, up to between six and nine hours per night. “I significantly reduced the work hours, but I’ve managed to become more efficient. I make time now for myself and my family.� His blood pressure is down and his blood sugar levels are good. “Life is a whole lot better when you make an effort to create a personal wellness plan, and then carry it out.�
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THE PULSE 2014
Curbing childhood obesity Katie Bartel The Progress
between the ages of seven and 13. Developed in the UK 13 years ago by a group of registered dietitians, behavioural psychologists and leading experts in exercise, it’s had more than 10,000 families successfully complete. MEND, which is coordinated by the YMCA, and supported by the B.C. Health Ministry and the Childhood Obesity Foundation, was introduced to Chilliwack last year and has completed two sessions. The success is shown through the children. Several participants from the first session volunteered, under their own volition, for the second session as a way to keep the momen-
tum going. “It’s a very simple, basic program, but it is so engaging,” said Gieselman. It is not a diet, weight-loss fad, or bootcamp. Participants are not lectured on “bad” choices, or fed reams of confusing scientific information. Rather, they are included in the conversation and are encouraged to find the fun in being healthy – through active and educational games. One of which includes MEND Detective, a game where participants are given a walletsized information card with a magnifying glass attached. With their magnifiers, they review labels and sleuth out
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Childhood obesity is on the rise, but a Chilliwack program is doing what it can to curb the epidemic. The MEND program, which stands for Mind, Exercise, Nutrition, Do it, is a program giving children, and their families, the tools necessary to embrace a healthier lifestyle. The next session starts at Chilliwack secondary school on May 1 and runs for 10 weeks. It’s a program very much needed in the Fraser Valley. “In Chilliwack and the Fraser Valley alone, about 35 to 40 per cent of kids are above a healthy weight,” said Gieselman, MEND coordinator and local kinesiologist. “We’re seeing more and more cases of heart disease, high blood pressure and type 2 diabetes creeping into younger and younger age groups. A lot of those are lifestyle impacted ailments.” MEND uses a fun, informative approach to help children choose to live a more nutritionally sound and active lifestyle. The 10-week program is free for overweight children
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How to help your kids grab a few digital free days Smartphones and tablets appear to have staying power. The Pew Research Center confirms that smartphone penetration has surpassed the 50 percent mark among mobile subscribers. Many others are routinely using tablets to access books, television shows, movies, and magazines. In multiscreen homes, televisions are still king. According to a 2012 Nielsen report, the average person over the age of two spends more than 34 hours a week, or more than four hours per day, watching live television. Those findings should raise an eyebrow, as health experts warn that excessive screen time can be hazardous to one’s health. A sedentary lifestyle spent in front of computers and video game consoles contributes to poor health. Of the leading industrialized countries, the United States has the highest obesity statistics, and Canada is not far behind. Obesity can impact cholesterol, cardiovascular health, risk for type 2 diabetes, and risk for stroke. Excessive screen time can lead to sleep and eating disorders, interfere with a person’s ability to focus and negatively affect a person’s perfor-
mance at school or work. Getting a family active and reducing time spent in front of a screen can have profound effects, and reducing screen time doesn’t have to be difficult. • Gradually implement changes. Families immersed in electronic devices can cut down on screen time slowly and over the course of several weeks rather than tuning out cold turkey. Start by reducing time spent watching television or playing video games by one hour per week, and gradually reduce time spent devoted to such activities in the ensuing weeks. • Hide devices. The mantra, “out of sight, out of mind” can work with respect to digital devices. If tablets or smartphones are tucked away, family members may feel less inclined to reach for them at any given time. Just as you wouldn’t stock your pantry full of fattening foods while trying to lose weight, don’t make digital devices readily available throughout the day. • Keep televisions out of the bedroom. Children who have televisions in their bedrooms tend to Continued: SCREEN/ p27
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THE PULSE 2014
Keep your kids on the MEND MEND from page 25 the MEND friendly and MEND unfriendly ingredients. They learn how to read nutrition labels, how to pick out unrefined foods versus refined ones, as well as healthy fats and sugars versus unhealthy ones. “We’re not telling them they can’t eat MEND unfriendly ingredients, we just want them to be more aware and eat more of the MEND friendly ingredients,” said Gieselman. “We’re asking families to make small changes and we’re equipping them with the information and tools to make those changes manageable.” The physical activity component is based, again, on fun, not
competition. Games like RockPaper-Scissors Olympics get the children’s heart rates pumping and breathing intensified, all the while uproariously laughing. “A lot of these kids really lack confidence in a physical setting,” said Gieselman. “The MEND physical activity component really helps build their confidence.” Even though MEND is geared for kids, it requires parent support. At least one parent or guardian must attend the sessions, where they will also be given tips on how to eat healthy on a budget, and how to incorporate MEND principles into a busy lifestyle, or at a restaurant. “Role modeling is so important,” said Gieselman.
“Getting kids to change their habits at an early age sets them up for longterm success.” MEND uses the Body Mass Index scale to determine healthy weight. The program starts on May 1 at Chilliwack secondary and runs on Thursdays from 6 p.m. to 8 p.m. and Saturdays from 10:30 a.m. to 12:30 p.m. Participating families will be provided with a three-month family membership to the YMCA during the program, and those that complete will receive an additional three-month pass. For more information, contact Andrea Gieselman at 604-7993732 or agieselmanymca@ gmail.com.
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watch an additional 90 minutes of programming per day than those who do not have televisions in their room. Keep the television in a shared area of the house so that time spent watching the TV can be monitored and adjusted. • Establish guidelines. Set firm limits on how much screen time will be allowed per day and stick with it. Adults can lead by example.
• Plan more family activities. Boredom can easily give way to time spent fooling around on the Internet or channel surfing. Parents should have a cache of ideas at the ready that promote active family time. Neighborhood walks or tossing around a baseball in the yard are enjoyable activities that cut back on time spent being sedentary. • Be steadfast. Do not throw in the towel too soon. Families should stand their ground when attempting to decrease their screen time in favor of healthier activities.
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The Division is a non-profit society that represents Family Doctors in Chilliwack, Agassiz-Harrison, Seabird Island and Hope. We strive to optimize health care services to community members through a cohesive, cooperative and engaged community of family primary health care providers. Here are some of the initiatives the Division is working on to help improve primary health care in our communities.
Healthy Kids Initiative
Framed by a health promotion message that is used around the world, Live 5-2-1-0 is solution oriented (we have tips on how to follow it!) and evidenced-based (it works!). Led by the Chilliwack Division of Family Practice, in partnership with SCOPE, a project of the UBC Department of Pediatrics, BC Children’s Hospital and the Childhood Obesity Foundation, we are working with community partners to make the healthy choice, the easy choice for children in the community. One way we are doing this is working with local family doctors to make the discussion of healthy living, using the Live 5-2-1-0 message a regular part of family practice with children 2 to 18 years. In partnership with SCOPE we developed a Physician Toolkit, as well as resources for families, to help them Live 5-2-1-0 every day. Visit our website to access those resources today!
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Reduce your family’s screen time SCREEN from page 26
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better support the needs of vulnerable patients, enable patients that want a family doctor to find one, and increase the capacity and improve the delivery of primary health care in our community. When we conducted a community survey in Fall 2013, over 3000 community members shared their voice as partners in their health care. We listened, and are working on initiatives to improve your access to primary health care, including the Chilliwack Primary Care Clinic.
Chilliwack Primary Care Clinic In the CPCC, Nurse Practitioners work with Family Doctors in a multidisciplinary setting to support unattached patients and provide ongoing primary care for complex patients, including those with mental health and addiction problems. We also aim to get you attached to a primary health care provider in the community. If you are currently unattached and looking for a primary health care provider, please call the CPCC at 604-702-2850 or visit our website for more information and a registration form for unattached patients.
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Enjoy– FIVE or more vegetables & fruits every day
Power down– no more than TWO hours of screen time a day
Play actively– at least ONE hour each day
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