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2 Red Deer Express • New Year, New You
Wednesday, January 7, 2015
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New Year, New You • Red Deer Express 3
Wednesday, January 7, 2015
Tapping into the hottest looks for the spring From clothing to accessories, local fashionista dishes on the latest trends BY ERIN FAWCETT Red Deer Express Softer colours are on the way for spring in terms of fashion. “Blush and beige are really dominant colours for spring,” said Bev Krausher, owner of Great Strides in Red Deer. “The colour palette in the spring is generally more subdued – very muted, beautiful shades and everything is softer. We are seeing however some of the citrus colours as well because not everyone can wear those muted tones.” A style that Krausher said remains strong going into spring is the look of a tunic with leggings. “Women are not going to give those up,” she said. “That is here to stay. It’s comfortable and everyone can wear this style. We are seeing pencil-type pants with this look, so nothing in a wider leg. Dresses are also popular – they are very easy to wear and there are so many flattering styles. Everyone talks about the little black dress, but the little white dress is huge now. Krausher added ponchos are also something that are hot for the spring season. “Ponchos are great because you can just throw it over a nice blouse and a pair of pants or a t-shirt and jeans.” In terms of footwear, Krausher said the biggest trend consumers will see are spring boots. “Here in Red Deer oftentimes we can wear our fall/winter selection well into the season because of the weather. But shoe companies are offering a lighter selection now with laser cuts and beau-
tiful floral motif and just lighter colours.” Krausher said companies have also streamlined the wedge shoe for 2015 as well. “It’s a little bit of a finer look. We are not having that big, clunky look. Having said that out of Europe we are starting to see very thick soles. Think of a sandal but with a one inch sole, so you’re raised up one inch all the way around - this is very fast and very forward. We are starting to see that in lace ups and in a wing-
tipped kind of a look and also in sandals. It’s quite aggressive looking.” As for mainstays, Krausher said the pump is a classic look as well. “You buy these shoes and they are a great look for the office but they are also good for going out at night too. It’s a very wearable shoe and I think every woman should have that great black pump or a nude pump. If people are trying on pumps now they are a lot more comfortable then they were 10 years
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ago,” she said, adding flat shoes are also a style that remains trendy. “Flats are not going away – people are not giving those up. But ballet flats have been done so maybe there is some ornamentation or a little bit of a lace or a toe cap.” Other trends for this coming spring for footwear include the use of metallic colours and mixing metals. “Pewter and rose gold are still really, really strong. The yellow gold is still being shown and then mixtures of all of those, too.”
Looking back, Krausher added in 2014 ankle boots were a trend that was a surprising one. “Of course we really see the higher boots here but in Europe and in other parts of the world we have seen that ankle or three-quarter boot style.” She added ankle boots can be worn with leggings and dresses or even shorts rather than just wearing an ankle boot under jeans or pants. The trend is to show them off. “At the same time we have also seen boots that
are to the knee and over the knee. That has been really, really popular. People are wearing tunics and leggings with a tall boot.” For those who are new to the boot style, Krausher said a great first buy would be a lace up Oxford. “That is a great look and they come in a stacked heel, so not a narrow heel. Comfort is key and people do not have to sacrifice comfort for style.” Meanwhile, Krausher said there are certain items that every woman should have in her wardrobe. “Leggings are one of those items and I know there are ladies who don’t think they can wear them, but there are styles for every body type. It’s important to talk to people in the shops and take a look at some of those styles. Designers are mindful that people come in all shapes and sizes and they are making styles that accommodate.” Krausher added other must-have items for women include a crisp, white blouse, a black and white dress, a well fitting black dress pant, a blazer and a piece in leather whether it’s a jacket or skirt. “In shoes a great classic pump is a must-have as well as a wing-tipped shoe – they are not going away – think of a men’s dress shoe, but a women’s version.” In terms of accessories, Krausher said a statement necklace should be in every woman’s closet. “If you keep with your great basic pieces, you can totally change your look with accessories. It’s important to keep your accessory collection current.” efawcett@reddeerexpress.com
4 Red Deer Express • New Year, New You
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Think outside the box for New Year renovations When you do web search about design trends you see catch words like ‘retro’, ‘traditional’, ‘contemporary’ and ‘classic’. All of these categories have completely opposite meanings yet they all come up on searches when you are looking for trends – it’s no wonder people are confused about how to design their homes! If you are entering into a project this year, whether building or renovating, I would encourage you to think outside of the box. Pick the items you love but I want you to really put some thought into adding a fun element to your home. Look at some of your favorite items on Pinterest or Houzz and decide to include something similar in your home even if on a smaller scale. It may be a fun furniture or art element; you may choose to have an outlandish area rug in your home made of patches of leather and jean pockets or a footstool covered in cowhide in an otherwise contemporary space. Whatever you choose make sure it is a reflection of you and make sure that it stands out enough that anyone entering your home will sort of get ‘hit’ with it. Many people worry that they will get tired of an outlandish decorative item or statement but I assure you if it jumps up and grabs your attention, you will have it in your life and love it for decades to come! Something as simple as changing your bedroom light fixture to a romantic, moody chandelier may completely overhaul the sense you have in that room. If you have longed for the charm of exposed brick walls to make your space more loft like then please, I beg you....GO FOR IT! One thing or one small change will transform your space and your feelings about that space. Nothing is worse than planning a design project and it just turns out okay; this is the time to pull out the stops and create a
Kim
MECKLER fabulous focal point in your home. If you need more texture, add a chair with simple style and mind blowing fabric then order a few more yards to make curtains or pillows for your room. Take a boring wall in your home and cover it with recycled metal or reclaimed hardwood for that instant fun and chic finish. You can even work in fantastic wallpaper or tile to create a one of a kind feeling – anything is possible! Take it, own it and run with it! This is the time of resolutions and renewal and it’s time to add visual interest and a huge wow factor to your home. Decide that this is the year of ignoring your mother or best friend who say ‘that’s TOO much’ and taking on all the design world has to offer. Don’t be afraid of the large patterned wallpaper and animal print fabric and rugs – take on these elements that take your breath away and use them in your home. A professional may be required to help you balance patterns but your result will be spectacular if you step outside the brown cardboard box. So go ahead, paint your ceiling orange or install the most fabulous light fixture in your dining room then have your friends over for dinner and revel in their jaw dropping stares. Take just one chance this year on your home decor and stomp fear into the ground when you are tempted to pull back and play it safe. Kim Meckler is an interior designer in Red Deer with Carpet Colour Centre.
New Year, New You • Red Deer Express 5
Wednesday, January 7, 2015
Managing stress and staying positive this year BY KALISHA MENDONSA Red Deer Express With the New Year upon us, people often look at how they can improve their lives and make resolutions for change for the year ahead. Resolutions for change can fade away quickly without the right tools as can a positive outlook that accepts that life sometimes is unpredictable. Kyle Garnett, a mental health counsellor with the Red Deer Primary Care Network, has some tips for how to make goals stick for the whole year and how to deal with those times when things don’t go as planned. “One of the things to think about is stress and how to manage that. Often, people look at stress as a very negative thing, and we try to push it away in life. However, stress is actually a very good indicator of a need. It is a brain and body response that says, ‘Hey, something is happening here’,” said Garnett. “My first message is to change your mindset and way of viewing stress. Second to that, try to understand what stress is telling you because there is usually a need behind that stress. That could mean you need physical health care, a talk with a friend or even some journaling.” Lots of people get stressed out about change that can come with resolutions, winding down from holidays, and looking forward to the next year. Garnett said that goals are important but if one focuses too much on the past or future, it causes anxiety, which takes away from overall happiness and health. “Whenever we’re focusing on the past, we’re usually anxious or depressed because it about things we can’t control and it’s over. When we’re focused on the future, it hasn’t happened yet so we’re also feeling anxious. This brings me to the idea of mindfulness and pulling our mind to the present moment we are living. “The idea of pulling ourselves back to the present is a very good technique to reduce stress. It’s about getting into the senses to become mindful. What are we seeing, touching, hearing, tasting, smelling, and how are we taking in those experiences in this moment.” Garnett explained as
people consider themselves in the moment, they could get more fulfilment out of their present situation and also identify their goals and needs at that time. Mindfulness, as defined by Garnett, is about nonjudgemental moment-tomoment awareness and slowing down.
“OFTEN, PEOPLE LOOK AT STRESS AS A VERY NEGATIVE THING, AND WE TRY TO PUSH IT AWAY IN LIFE. HOWEVER, STRESS IS ACTUALLY A VERY GOOD INDICATOR OF A NEED. IT IS A BRAIN AND BODY RESPONSE THAT SAYS, ‘HEY, SOMETHING IS HAPPENING HERE’.” KYLE GARNETT “Something that is cultivated over time is changing our relationships with our thoughts and feelings. People need to know that thoughts are just that until we allow them to become judgements. Usually, when we’re getting judgemental, it is a projection of something that is happening for us so it becomes important to tune into the feeling and identifying the underlying need.” New Year’s resolutions are goals that often will mean a big change in a person’s life. Garnett said if you want to make a resolution stick, examine and identify the small steps that will make up the bigger effort. “For looking at goals, I like to ask people to use the RICK principle. With this they examine: What is my readiness? “Is this important to me? Do I have the confidence and knowledge to make this happen?” He said that it is important to note a person may not have the confidence and knowledge that they will need to see a goal to completion, but they should ask themselves anyway as a starting point. “If you can go through that model, and say yes to all four – at least to have a start – that will make it worthwhile. “We may not start out with lots of knowledge or confidence, but it’s important that we’re willing to try. The readiness and im-
portance are where it all starts.” Garnett said it is important to set goals but to understand that life changes. Goals are not only for January, but should be longterm and beneficial to our lifestyles. Another tip that Garnett had for really enjoying and embracing the change of the New Year is to address what values and principles one wants to abide by, and then to identify what gives
meaning and purpose. This positivity will resonate all year long and can help people to live a full life with less stress. “It’s a good thing to ask yourself all year round, ‘Am I living my life with my values and principles or am I off track?’ “It comes back to mindfulness. Find out what fulfils you in life because that is an important aspect of living a full life and managing self-care. That comes
back to mindfulness.” For many people relationships in their lives are causes of both stress and happiness. Maintaining relationships, either professional or personal, in a healthy way is a major player in feeling fulfilled each year. His advice is to set aside designated time to connect with people and to identify personal responsibilities in meeting relationship goals. This translates into being
mindful of criticisms and blame, including blaming oneself. “It’s not about blaming ourselves or other people, but figuring out our roles and what we can change to make the relationship better, and then things get a lot easier.” Ultimately, he said that self-care, mindfulness and appreciation are the keys to having a truly Happy New Year. kmendonsa@reddeerexpress.com
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6 Red Deer Express • New Year, New You
Wednesday, January 7, 2015
Twelve tactics for keeping health and fitness resolutions Are New Year’s Resolutions worth making anymore?
Jack
WHEELER Perhaps not, according to a 2007 University of Bristol study by psychologist, professor and author Richard Wiseman. He found that a full 88%
of the 3,000 study subjects failed to keep their resolutions. This, despite that at the beginning of the study 52% of the participants said they were confident of success. Only about 1/10! It’s no wonder that some people say emphatically that making New Year’s Resolutions is a waste of time. But don’t throw in the towel just yet. Because any time you commit to making improvements in your life,
it’s a positive thing. A much better question is...how do you improve your odds of following through on your New Year’s Resolutions? The good news is that if you are actually reading a health and fitness column, I’d say your odds of success are better than average. And to make your odds even greater I’ve put together 12 tactics (broken down in three categories: Strategy, Accountabil-
ity and Motivation) to help make sure this is the year you achieve your New Year’s health and fitness resolution: Strategy • Don’t make too many resolutions. Attempt too much at once and it could overwhelm you. Make a list, prioritize it and then shoot for the top one or two. • Be realistic. Your goals have to be achievable. Don’t be too aggressive with your goals. Shoot for goals
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you are confident you can achieve. • Put a plan together. You need a plan. So spend a few minutes and document the exact steps you are going to take to achieve your resolutions. And be specific. Don’t just say ‘I’m going to exercise more.’ Say ‘I’m going to do an hour workout four times a week and will workout on Monday, Wednesday, Friday and Sunday.’ • Get professional assistance. Tapping into an expert’s knowledge will give you a tried and true path to success. Plus it will make you more accountable. Accountability • Turn it into a family affair or social activity with friends. You don’t have to go it alone. Partner up with a family member or friend who has the same goals. • Keep a journal. Document your journey. It will make you more aware of what you should be doing and help you stay focused on your goals. • Start a blog. Services such as blogger.com and wordpress.com offer free blogging services. Don’t worry if anyone reads it. The real reward is in the act of writing it. • Focus on actions. The results will take care of themselves. Motivation • Apply a sense of purpose to your goals. A sense of purpose applies a greater meaning to your resolution. For example, if your goal is to get in shape, your sense of purpose might be too live as long as you can so you’ll be able to spend
the maximum amount of time with your children and grandchildren. • Reward yourself. Once you reach certain milestones, reward yourself. It could be something as simple as buying a music album you’ve always wanted or treating yourself to a meal in a nice restaurant. • Picture yourself as the person you’d like to be. And then remind yourself that if you stick to your schedule you will become that person. Some people find it useful to post a picture of themselves at their ideal weight or hang a bathing suit, ‘skinny jeans’ or other clothing they want to fit into to help them with that picture. • If you take a misstep, get ‘back on the horse’. It’s not he end of the world. But don’t give up. Continue on with renewed vigor. Remember, permanent change only happens if you change your behaviour. We’ve all known someone who changed their behaviour temporality with a diet, and successfully lost weight only to gain it back when they eased back into their old bad habits. The key is to make these lifestyle changes your new way of doing things. And aside from that, perhaps the most important tip is to be positive. Attitude is everything when it comes to everything you do in life. Believe you will succeed and you can accomplish anything you set your mind to. Jack Wheeler is a personal trainer and owner of 360 Fitness in Red Deer.
New Year, New You • Red Deer Express 7
Wednesday, January 7, 2015
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8 Red Deer Express • New Year, New You
Wednesday, January 7, 2015
Making necessary changes to live your best life As mentioned in the film Rent, there are 526,600 minutes in a year. This means there are 526,600 minutes we can use to better our lives and incite change or to continue on in one’s unhappiness. People rush into the New Year with lists of resolutions on how they are going to change themselves and their lives, hoping this will finally be the year they lose those 10 extra pounds, save that extra money, or finally
Jenna
SWAN do all of the things they’ve always wanted to do. So my question for you is this, why must you wait until the beginning of a new year to make these changes? If you want to change something, do it. Looking back at the last
365 days of my life, particularly to this time last year – I was in no place to be inciting changes into my life, yet the universe had other plans for me. After leaving a mentally draining and exhausting relationship, I was back living in my parent’s basement and needless to say I was miserable. Not because I was living with my parents again, although it was slightly depressing to think about.
I was overweight, smoking a pack a day, wildly unhappy and downright unwilling to make any changes or do anything about it. All I wanted to do was wallow, so wallow I did. Many nights spent alone in my room accompanied by Ben & Jerry, my good pal Netflix, and a few good cries were to follow. This carried on for a few months into 2014, until one morning I woke up and de-
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cided something needed to change. A quote had appeared on my facebook newsfeed the night before stating, “Think less, feel more. Frown less, smile more. Talk less, listen more. Judge less, accept more. Watch less, do more. Complain less, appreciate more. Fear less, love more.” These words ran on repeat through my mind until I fell asleep that night and were again on my mind when I awoke. For the last few months all I had been doing was frowning about the things I thought were wrong in my life, talking about my problems, judging the people who I thought had wronged me, watching happy people be happy, complaining about my situation, and living in immense fear of my new unstable and uncertain life. It was decided that morning that today was going to be the day I would smile again, I would listen with great intent, I would be accepting of everyone and forgive those who I was angry with. Instead of watching people be happy, I was going to do things that made me happy. Rather than complaining about the problems in my life, I was going to appreciate the things that were right in it. Last but not least, and I must admit this one certainly took the longest and the most effort - I was going to open my heart to love and stop fearing life. It’s unclear if I had made a list of resolutions saying these same things if I would’ve actually done them or not, but on this particular day I woke up and I was inspired to make the positive changes in my life that I needed to be happy. I saw what I needed to do, and I did them. Some may say it’s easier said than done to simply wake up one morning and change your life, but the will power of a human is truly immeasurable. On that day I designed a life I loved. It took a few months to see results of my choices but I learned that if you want change in your life, you just have to do it. If you want to lose weight, do it. If you want to save money, do it. Don’t wait until the New Year to change your life,
there are literally 526,600 minutes in a year that you can snap back to reality and make little changes. There are 526,600 minutes in a year that you can choose to smile, listen, accept, do, appreciate and love. But at the end of the day, that’s just it – you have to choose to do these things and no one is going to force you. I was pulled out of months of wallowing by one of those ‘light bulb moments’ incited by a simple quote on the Internet, and I would venture to say that everyone needs that inspiration to get the ball rolling. So maybe my story can be that inspiration for someone else, because life is short and it’s too short to spend it living any way but exactly how you want. You have to design your life, and you have the power to do so. No one in this life is powerless, but sometimes we need inspiration to find our power. Five hundred twenty five thousand six hundred
“SOME MAY SAY IT’S EASIER SAID THAN DONE TO SIMPLY WAKE UP ONE MORNING AND CHANGE YOUR LIFE, BUT THE WILL POWER OF A HUMAN IS TRULY IMMEASURABLE. ON THAT DAY I DESIGNED A LIFE I LOVED.” minutes later and I’m still working on the life I want to live everyday. I’ve lost some of the weight that was bothering me, but it’s still a choice I have to make everyday. I made the choice to quit smoking, sometimes I slip up but every day is a challenge and from what I hear from people who have quit I very well may struggle with this the rest of my life. Sure there are days when I don’t feel like getting out of bed, days I feel like eating 17 poutines back to back then smoking an entire pack of cigarettes but I have to fight everyday for the values I want my life to be based on. Don’t wait for Friday, don’t wait for summer, and don’t wait for the New Year next time you want to make a change because if you keep waiting, one day it might be too late. jswan@reddeerexpress.com
New Year, New You • Red Deer Express 9
Wednesday, January 7, 2015
Facing weight issues with the help of TOPS BY MARK WEBER Red Deer Express With the start of a New Year, many find themselves wanting to make some serious changes to their lives. That can include tackling an ongoing weight issue. There are many ways to begin the battle, including choosing to join a group of likeminded individuals setting out to achieve similar goals of not only dropping weight but also bettering overall health. One such group is TOPS – Take Off Pounds Sensibly. There are several TOPS groups in the City one of which meets every Monday in the basement of the Lutheran Church of the Good Shepherd. Weigh-in occurs between 6 and 6:45 p.m. with the program running from 7 to 8 p.m. Organizers encourage folks to drop in for a free evening or call Sharon Vierboom at 403-309-2395 (evenings). Trevor Seitz, 39, has been attending meetings for about five years. “I had a minor heart attack when I was younger,” he explains, adding that his highest weight was 290 lbs. When he joined TOPS, he weighed 231 lbs. Today, he weighs in at about 185 lbs. “I had a great metabolism growing up – and then when I hit college it was ‘eat when you can’. I was skipping meals – especially breakfast and eating lunch on the fly. I started packing on the weight.” Even with a commitment to exercising, he wasn’t able to maintain a healthy weight as well. “I knew I had to make a change.” He tried out a couple of groups, and found TOPS to be the most suitable. “I think it’s the support,” he explains. “Everyone is the same boat – mind you we are outnumbered by women,” he adds with a laugh. That was a bit intimidating at first, but it soon was a non-issue because what he found was a supportive, welcoming community that was willing to walk him all the way through his weight loss journey. TOPS helps participants reach weightloss goals by providing them with the tools, information, support and accountability they need to be successful. After all, this has been a winning formula for TOPS members over the last 60-some years. According to the TOPS web site, meetings help folks take an honest look at the changes they need to make. They also show that true health “Isn’t a certain pants size, or even a number on a scale.”
Vierboom, as mentioned, is the group’s facilitator. “What makes TOPS unique and stand out is that it’s not a diet plan – it’s a lifestyle change.” Other programs may work, but if you don’t stick to the program, you will likely re-gain the weight, she said. “I’m not saying that’s doesn’t happen with TOPS, but what we are trying to do is teach people how to eat properly, get proper exercise and also teach them that it doesn’t have to include drastic changes. “We also don’t charge the exorbitant member fees – membership is going up to $36 per year, and for that you get the TOP News as well. We as a chapter also charge $5 per month members’ fees to help pay rent and buy supplies.” Vierboom mentioned a quote she heard from Barbara Cady, CEO of TOPS, who said that, ‘After the first two bites, everything else is redundant.’ Meanwhile, conversations run the gamut from nutrition to health concerns to weight loss strategies to portion control to food shopping in a healthier way. Special speakers also drop in from time to time to present their views on an array of health and diet-related issues as well, said Seitz. For Seitz, the hard work, lifestyle changes and support certainly paid off. He was named the Provincial King Runner Up for TOPS in 2012. Dennies Vierboom has also found TOPS to be an effective tool in losing weight. “When I came in, I didn’t really understand how to eat or what food did,” he explains. Over the years, he was a busy tradesman and weight gain wasn’t a problem. But a few years back, he was diagnosed with fibromyalgia. “It just stopped me, and then the weight packed on – up to 260 pounds. “Within six months I put on 30 pounds,” he said. “Me sitting at home trying to lose weight just didn’t work.” Dennies, 54, joined TOPS in the summer of 2010, as his wife Sharon (current facilitator) was attending then as well. He was with the group for a couple of years, and has only recently returned. But over that period of being away, he only gained 1 lb. So the lessons and lifestyle changes clearly stayed with him. That’s the same case as with Seitz, who has returned after not attending since last August – he only gained about 1 lb. as well. That’s good news in a society of diets that cost millions every year, only for folks
A New Year, A New Start!
to later often see the pounds come back on – and then some. “It’s understanding how food works,” said Dennies, who was the TOPS second place winner in Division II for Alberta in 2010. He has lost about 45 lbs. The support he has received from TOPS has been invaluable. “There’s a lot of experience to take advantage of, so it’s also a great learning tool.” For those considering signing on, both men emphasize how the group has helped them change their lives. And they encourage other men to give it a try. “It’s a true struggle – everybody struggles with it everyday whether you are on weight, over-
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weight or underweight. It’s finding that place where you can be healthy and feel comfortable,” said Seitz. Dennies agrees. “If nothing else, you will learn more about the food that you are eating. I’d encourage anyone to come.” Both men also say how much better life is now that they are thinner. “I feel awesome,” said Seitz. “I’ve got more energy, I can get back into power walking and jogging and running marathons again – which I haven’t been able to do for a long time. I can do that in the New Year.” For more information, visit www.TOPS. org.
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10 Red Deer Express • New Year, New You
Wednesday, January 7, 2015
Healthy hearing makes for a happier life With the turn of every new year, we all reflect on where we are in life, where we’ve been and where we’re headed. It seems to be the time that we commit to change ourselves for the better - the New Year Resolution. How many of us resolve to eat better or exercise more, every year? All are noble and health oriented goals. We all know the benefits of healthy eating or increased exercise. The evidence is so huge, that it has become common knowledge. But what about something like better hearing as a health oriented goal? There is mounting evidence that leaving existing hearing loss untreated can have significant negative effects on brain function as we age. Dr. Frank Lin, MD, PhD, a researcher at Johns Hopkins University has recently published a couple of startling articles linking hearing loss to dementia, decline in brain function and even brain “shrinkage”. His data shows that people with hearing loss show mental decline 30 to 40% quicker than those without. On average, older adults with hearing loss showed significant
6
Andrew
TOWERS impairment in their brain function (dementia) 3.2 years sooner than those with normal hearing.* When we consider this new data, and add it to what Audiologists already know about untreated hearing loss, the conclusions are interesting. We now know that untreated hearing loss can accelerate the onset of dementia. We know that untreated or poorly treated hearing loss can mimic signs of dementia, making the role of the family doctor difficult in what to manage first. We also know that carefully fit hearing aid technology can minimize cognitive load. That is to say, if we do our job properly, we can minimize how much of a person’s mental resources (brain effort) is invested in listening. If we can do that, it is possible to help people direct those resources to other areas of life and potentially reduce fatigue and stress at the end of the day. We can’t underestimate the importance of our hearing. It is
what allows us to communicate and maintain relationships. What we haven’t thought about until now, is how many other aspects of our health can be affected by our hearing. The evidence is compelling and it may be time to consider our hearing as an aspect of health care similar to weight loss or healthy
eating or quitting smoking. The choices we make now can pay dividends later in life. Sometimes health care focuses on living longer. Maybe we need to start thinking about the quality of those years that we are adding to our life. Maybe it’s time to stop delaying that visit to the Audiolo-
gist and start investing in an improved quality of life. There is no time like the present. A new year and a new you! * If you have any questions about the studies cited in this article, please contact me at dr.towers@hearwell.ca. Dr. Andrew Towers is an audiologist with HearWell Audiologists in Red Deer.
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New Year, New You • Red Deer Express 11
Wednesday, January 7, 2015
Support and tools to stop smoking with QuitCore BY KALISHA MENDONSA Red Deer Express Local residents wishing to kick a tobacco habit will be able to access a free cessation program through Alberta Health Services (AHS) called QuitCore, when it returns to the City this month. QuitCore is a cost-free six-week program that takes place at Johnstone Crossing Community Health Centre on consecutive Thursdays beginning Jan. 22nd. The program begins at 2:30 p.m. and goes to 4 p.m. To register call 1-866-710-QUIT (7848) or register online at www.albertaquits.ca. “We typically run this program three times a year in Red Deer. We have
a dietician who comes in to talk about some healthy eating choices, as well as a pharmacist who gives information on replacement therapies and prescription cessation options,” said Jessica Bennett, a tobacco reduction and addictions counsellor with Alberta Addiction and Mental Heath Services. “We have lots of people who come in and say that they have tried a product, but we find that a lot of people aren’t getting the results they want because they simply aren’t using the product right. Our pharmacist helps explain how to use these options properly.” Bennett said that the program also includes information on behavioural
strategies that are needed to overcome the addiction to nicotine as well as breaking the habits associated with the act of smoking. “Quitting is not just about nicotine withdrawals – we have to tackle habits. “I have told people that quitting a substance is the easy part and the hard part is learning to live without it and break those behaviours. It’s about separating behaviours from the addiction,” Bennett said. The QuitCore program aims to give people tools and support to stop smoking. The group setting and support system is, according to Bennett, a more effective way of quitting than trying to do so without help or support. “You are two times more
likely to be successful in quitting if you do it in a supportive environment. I spend no time on the health effects in this program because I know that doesn’t motivate people. Most people who smoke know the risks of smoking – we really focus on what people can gain to quit. We tell them what they will get from this instead of what they will lose.” The program offers information on the multiple aspects of overcoming a nicotine addiction. Part of this information is correcting myths about quitting and the various programs offered by AHS that include telephone and online support services, one-on-one counselling and group cessation programs
like QuitCore. Bennett says that one of the more popular myths surrounding smoking cessation is the idea that a person can’t keep smoking while they’re on a patch, which she assures is false. Another that she said she hears frequently is the misconception that a person would gain weight due to quitting smoking. “A lot of times our perception of quitting is much darker than it really is. What I mean by that is people fear the withdrawal and that kind of makes it difficult for them,” she said. “In regards to weight gain, you’d have to gain 175 pounds for it to have the same impact on your health as smoking does. Of-
ten, people only gain a few pounds and that is more to do with the behavioural habits, and we explain how that works.” Bennett said that the program does not include e-cigarettes as an Alberta Health Services tested and approved method of smoking cessation. The program is not limited to people who have decided to quit smoking. Bennett said it is really made for anyone who wishes to change their tobacco habit and improve his or her health. Around the fourth week, some goal setting strategies are provided and encouraged but are not made mandatory to anyone. kmendonsa@reddeerexpress
Finding support is a key to success in lifestyle change BY MARK WEBER Red Deer Express It’s a curious thing that it’s at this time of year – more than any other – that so many pledge to launch at times very dramatic lifestyle changes. Only to see their fired-up resolve melt away as the dreary mid-winter months unfold. Yes, it’s the post-Christmas season of dreaming up a flurry of New Year’s Resolutions, from quitting smoking to shedding pounds to getting in the best shape of our lives. But how effective is this yearly routine? According to Wikipedia, the most popular resolutions are plans to lose weight, pay off debts, save money, get a better job, get fit, eat right, get a better education, drink less, quit smoking, reduce stress, take a trip or volunteer more. But unfortunately, most people, regardless of their specific New Year’s resolutions, see plans fall flat by February. And it’s the usual ones that seem to fall by the wayside – efforts to lose weight, a goal to learn something new, travel, stepping up on volunteering or getting out of debt. Where is a lasting sense of ‘stick-to-it-tiveness?’ According to Dr. Pauline Wallin, a clinical psychologist based in Camp Hill, Pennsylvania, during the month of December people
tend to overindulge in eating, drinking, spending money and neglecting exercise. And unfortunately some bad behaviours start to surface. But the resolve to change behaviours is at its peak when people feel full or broke, she said. “It’s easy to think about going on a diet as we groan from a bloating holiday meal. It’s no problem to plan to quit smoking when we’ve just had a cigarette and replenished our nicotine level. At this point we feel confident about our New Year’s resolutions because we have not yet confronted any prolonged physical deprivation or discomfort.” When January dawns, people are generally done with all the rich food and the lethargy that often trails such over-indulgence. So it’s easy to shell out the cash for the gym membership, for example. But appetites for bad foods, passivity or smokes eventually resurface. So resolutions tend to get pushed further ahead. But human nature being what it is, our behaviour isn’t likely to change much when the weather warms up. So why do people ditch resolutions? Well, for one thing, we are a society that clamours for quick results in so many ways. Wallin said folks become discouraged when results
don’t come as fast as we would want them to. So she offers a few tips to help ensure success as people consider how to better their lives with the New Year. First, examine your motivation for change. “If you can’t think of a better reason than the fact that you’re uncomfortable at this moment, then you’re better off not making promises to yourself that you probably won’t keep.” But, as she points out, if you are realistic and accept the responsibility of discipline required for change,
“Your motivation will be sustained long after the discomfort from overindulgence has passed.” Secondly, set realistic goals and focus on behavioural change more than the goal. And whatever your plans, put them into motion now. Writer Phil Cooke said real change is one of the most difficult things we’ll ever tackle in our lives. Let’s face it - even the threat of death isn’t enough to change some folks’ behaviour. We all know of people who have been about the
consequences that await them if they don’t change a certain behaviour – and they opt not to. On the web site ChurchLeaders.com, he cites a study that showed within only two years, 90% of open-heart surgery patients go back to their old eating habits – “The same lifestyle that got them there in the first place.” For real change to happen in our lives, we need more than wishes and resolutions, he writes. “We need to understand how to embrace the kinds
of techniques that allow real transformation to happen.” A circle of consistent support can also do wonders in our endeavors to live better, richer or more disciplined lives. “Surround yourself with friends who believe in you, and eliminate negative people from your life. Spend less time with people who drain your energy and resources, and more time with people who love and support your dreams and goals.” editor@reddeerexpress.com
12 Red Deer Express • New Year, New You
Wednesday, January 7, 2015
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