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HEALTHY FAMILY LIVING, Thursday, May 28, 2015
Gardening is something the family can all enjoy BY KALISHA MENDONSA Lacombe Express Gardening is a fun, hands-on way to get a family actively involved in their nutrition. It’s a way to learn together, create memories and develop lifelong skills. When starting a garden as a family, Ingrid Hainzmann of Wolf’s Botanical said that it’s best to start with easy-maintenance plants and to pick produce that will be visible for young children, so they get excited about the progress. “Kids love peas, carrots and potatoes. Radishes are also very easy and kids don’t have to wait forever for them to sprout. They sprout in three or four days if the soil is warm. Carrots do take longer, but kids love them and love pulling them up,” she said. “Peas take a long time but kids can see them when they bloom, and then they will see the pods once the flowers are done and they can watch those get full. “Strawberries are great and almost everybody loves
strawberries. They’re great because you only have to plant one plant, and it will get runners to make more plants, and you can have all of the strawberries you want.” The key to gardening with a family is getting everyone involved. Kids can help dig up soil, pull weeds, water plants, or help lay placements and dividers within the garden plot. Parents can guide children through the process by explaining what’s happening, which will also help develop the memories involved in the actions. Hainzmann said the other key portion of gardening as a family is to allow children to make mistakes and then help them learn from them. “Start very easy if you want to do it with your kids. If you do peas, you have to put up a fence so the plants climb and aren’t lying in the dirt. Kids can help put the stakes in the ground, and help set it up. They like to be involved. We have four grandkids who like to help – and sometimes it’s no help – but if you say no,
SPRING SIGHT – Sawyer Wright, 17, takes time to go through some flowers at Wolf’s Botanical Gardens. how will they learn? You must allow them to make
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mistakes so they can learn from it,” she said. “You do something together as a family, or with grandparents and having that experience of working in the garden will be in your memory forever. Kids might pull the wrong plant, but so be it.” Rotation in a garden is important between seasons because different plants remove different nutrients from the soils. This means that where lettuce goes one year, maybe potatoes or
radishes should go there next year. This will help keep a garden and grounds healthy. Hainzmann may own a greenhouse, but she said that she was not always fond of gardening. As a child, she used to pick weeds in her family’s garden and said she did not realize until later how much she enjoyed herself. “You are working outside in nature, and I think that being outside is something you will always enjoy.
Kalisha Mendonsa/Lacombe Express
Also, if you work for a long time in a garden, you don’t have to go to a gym,” she laughed. Gardening allows a family to understand where their food comes from, to experience the outdoors and to develop skills such as patience, dedication and consistency. “It’s a great way to spend a summer afternoon or evening away from a television and to earn quality family time. kmendonsa@lacombeexpress.com
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Lacombe Express 3
Thursday, May 28, 2015, HEALTHY FAMILY LIVING
Yoga offers both accessibility and affordability BY SARAH MAETCHE Lacombe Express Over the past few years, the practice of yoga has gained not only popularity, but it has also become more accessible and affordable. With a variety of styles, from yin to restorative, the very personal practice has numerous benefits, both physical and spiritual. “Yoga is really starting to be recognized as a practice that’s accessible to everybody,” said Tiffany Rose, Lacombe Yoga co-founder and instructor. “It is a really great way for people to create a little bit of self awareness and to be able to start to understand the way that their lives have kind of affected the way they are in the world. “Yoga really gives people a way to create a little more insight into their own internal life in a way that a lot of other modalities aren’t as accessible with. I think yoga is
very accessible. It’s affordable and that’s “I think that people are really underwhat really drew me in.” standing that yoga has a lot of ways that To ‘do’ yoga, all you really need is your- it can help people in many different walks self and the will to of life.” participate. The pracOne of the primary tice goes much further physical benefits men“IT’S ONE OF THE MOST beyond the mat and tioned in connection ACCESSIBLE MODALITIES into everyday life. to yoga is the regulaTHAT I’M AWARE OF FOR “It has so many diftion of the nervous ferent applications system. Rose said with PEOPLE TO GAIN THAT for so many different both the science and PERSONAL INSIGHT, THE SELF things,” said Rose. yoga communities AWARENESS AND TO BUILD “It’s one of the most paying more heed to REALLY MEANINGFUL SELF accessible modalities the information, more that I’m aware of for is being learned about CARE PRACTICES.” people to gain that perthe way muscles work sonal insight, the self and exactly how the TIFFANY ROSE awareness and to build body responds to the really meaningful self movements it is put care practices.” through. Rose said that as yoga has gained in pop“The beauty of yoga is that you can kind ularity, it has also received a lot of positive of pick the level of challenge that you want press about the numerous benefits. to have,” said Rose. “So you might decide you want to do a really high-intensity power class and that might really work for you and really help you. Someone else might do a restorative class and that might be really beneficial for them. “The personal insight and the personal self awareness around that piece is knowing which practice brings you that balance in the nervous system that you are looking for.” Yoga also boasts strengthening benefits. “Especially from a more physical practice like a vinyasa class or a power flow class,” said Rose. “You are going to get that
balanced body workout, where you work on all parts of the body.” Having a balanced approach will not leave students feeling like they’ve only worked on one part of the body. “So there’s that balanced feeling when you are leaving a yoga class,” said Rose. Another overall benefit of yoga practice is breath awareness and the connection to the nervous system. “For a lot of people, breathing is really a subconscious action,” explained Rose. “For many, to bring that awareness into their breathing and to be able to start working with their breath is a really powerful practice and it can have a multitude of benefits, even outside the practice.” Rose encourages students to try different types of classes. “So they are getting a good variety, they are starting to see how their body responds and how they feel afterwards.” She also encourages students to engage in other types of physical activity like cross-training. Other types of movements, like strength training or walking outdoors can also add to the benefits. “Those things are going to get your joints moving in different ways and I think it’s a really healthy balance that brings all of these beautiful practices together to keep you moving throughout your lifetime.” news@lacombeexpress.com
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4 Lacombe Express
HEALTHY FAMILY LIVING, Thursday, May 28, 2015
Specialized eye care for your family, when you need it most From eye infections to eye injuries, eye emergencies can happen to any member of your family at any time. Whether your child is suffering from pink eye, or your husband or wife was injured at work, these emergencies could have damaging and lasting effects on their vision without proper treatment. A recent nationwide survey reveals that when faced with an eye emergency, Canadians are most likely to visit the emergency room or their family doctor. Yet, few people are aware that they can have access to prompt, specialized emergency eye care by visiting an optometrist. The survey, conducted by the Mustel Group on behalf of Doctors of Optometry Canada, collected responses from 2,500 people across Canada. While many survey respondents said they would seek treatment from a Doctor of Optometry for non-urgent eye care, such as having their vision checked or being tested for cataracts, a much smaller number - fewer than 20% said they would see an optometrist if they developed symptoms of an eye infection, or experienced an eye injury or foreign body in the eye. “Families are not taking advantage of this health resource because they don’t realize that op-
tometrists have the training and equipment to treat a range of acute eye conditions, or that most can see patients the same day if the matter is deemed urgent,” said Doctor of Optometry Kevin Engel of Lacombe Family Eyecare. “If you had a toothache, you’d likely go to the dentist. Yet, research shows that someone experiencing a red, irritated eye is more likely to head to a walk-in clinic.” Optometrists are primary eye healthcare providers for Albertans of all ages — from babies, to their parents and grandparents. Their scope of practice includes treating urgent eye conditions such as red eye, itchy eyes, eye injuries, foreign objects in the eye and eye infection. According to the Canadian Institute for Health Research, more than 36,600 Canadians visited an emergency department in 2013/2014 seeking treatment for a common eye infection called conjunctivitis — also known as pink eye. Pink eye, which affects the surface of the eyeball and the inside of the eyelid, is the most common eye infection among children. It is also one of the top 10 causes of avoidable emergency department (ER) visits in Canada. Most uncomplicated eye conditions can be resolved with the proper diagnosis and treatment.
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However, misdiagnosis of an eye infection or injury can have significant consequences, mainly from delaying treatment. “Many eye conditions present in a similar fashion, but they have different causes and treatments,” said Dr. Engel. “Under the microscope, optometrists can differentiate between a bacterial or viral infection, or an allergic reaction, and can prescribe the appropriate medication. Without access to this kind of technology, we would essentially have to make the diagnosis in the dark.” Alberta Health Care covers the cost of treatment for most eye-related emergencies, and you do not need a referral to see a doctor of optometry. For more information and to find an optometrist near you, visit www.optometrists.ab.ca. Take eye infection seriously. If you suspect an eye infection, visit your doctor of optometry immediately. Delaying treatment could lead to vision loss. • Redness • Pain • Discharge • Itching • Blurry • Swelling • Vision • Light sensitivity - submitted by the Alberta Association of Optometrists
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Lacombe Express 5
Thursday, May 28, 2015, HEALTHY FAMILY LIVING
Lacombians are challenged to get moving BY SARAH MAETCHE Lacombe Express As a Choosewell community, Lacombians are no strangers to getting energized by eating healthy and living an active lifestyle. Through the healthy living initiative, residents are going to be challenged all throughout the month of June to find small ways to be more active each and every day. “With the June Acts of Random Physi-
cal Activity Challenge, we are trying to get people out and doing anything really,” said Sonya Beauclair, City of Lacombe recreation and culture administrative assistant. “As long as you are being active for 10 minutes, then we also encourage them to tell us, submit what they did and we are going to do a draw.” Any physical activity, even the smallest thing, is eligible as part of the challenge. Ideas will be posted each day on the City’s Choosewell facebook page and Twitter.
Building stronger neighbourhoods BY SARAH MAETCHE Lacombe Express As the sun continues to shine and the month of June quickly approaches, it’s time to think about hosting a block party in your Lacombe neighbourhood. June is designated as Block Party month and it is the ideal time to host your own street-wide party. “It’s great to get people outside and just to know your neighbours,” said Sonya Beauclair, City of Lacombe recreation and culture administrative assistant. “Through just knowing your neighbours, you build safer communities, you can feel more comfortable to just let your kid go to the park - it makes it more of a community of its own.”
A block party can be an opportunity for neighbours to not only get together, but to get to know who exactly lives on their block as well as having fun outdoors and on their own streets. Connected communities are noted to be safer communities. The City of Lacombe has a block party activity kit that neighbourhoods can borrow when they are hosting their celebration. The kit contains games that block partygoers can play including golf toss and bocce ball. It also contains a guide to help block party planners get started. “It can be an intimidating process so it has tips on how you can do it if you work with other people, on different games you can play and just ways to make it successful.” Beauclair can also assist
block party hosts in the process to apply to have their street blocked off for the celebration. Here are some reasons to host a block party. Have fun — no excuses or reasons are needed to celebrate Provide an opportunity to get to know your neighbours and where they live Build friendships Increase the sense of belonging to a community Encourage neighbours to look after the neighbourhood Help with safety/crime prevention by knowing who lives where For more information on how to host your own block party or to book the block party kit, visit www. lacombe.ca/living/recreation-culture/block-party or contact Beauclair at 403782-1267. news@lacombeexpress.com
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The Choosewell team encourages participants to be active outside, but any type of movement is encouraged. “If you power vacuum your house and you get really vigorous and you are almost breaking a sweat, getting your heart rate up, that still counts,” said Beauclair. While participants complete the challenge, they are also encouraged to post a healthy selfie of themselves doing their unique activity. To submit your activity for the challenge, email sbeauclair@lacombe.ca. As part of the Choosewell initiative, a free family fitness program is also being offered. “We received some grant funding through Choosewell to run different opportunities and one of the things we are doing is the free family fitness,” explained Beauclair. Families are encouraged to join the fourweek program that is designed to introduce attendees of all ages to a variety of family fitness options. From karate to yoga, a variety of activities will be sampled every Wednesday from July 8th to 29th at Popow’s Kinsmen Park along 54th Ave. “All of the fitness that people will sample throughout the four-week period is actually offered in Lacombe,” said Beauclair. Attendees are encouraged to register in advance with Dani Ducross at 403-896-6178 or dducross@hotmail.com, so the instructor can have an estimation of how many people will be attending. “If everyone
shows up and they don’t like yoga, they can do karate. Or if they don’t like karate, they will do yoga. The class is very flexible,” noted Beauclair. All throughout the month of June and also sponsored by Choosewell, a free seniors’ fitness program is being offered on Mondays and Wednesdays. The class is held on Monday morning at 10:30 a.m. at Kozy Korner and on Wednesday evening at 6 p.m. at the Lacombe Memorial Centre. All classes are easy to participate in and provide a variety of activities including chair yoga, resistance training, introduction to exercise equipment and a seniors’ fitness walk. Lacombe has been a Choosewell community since 2011 and has initiated multiple challenges over the years, including the Winter Active Challenge, Winter Walk Day and the 21 Days to Healthy Eating Challenge. “The Choosewell community is ran through the Alberta Recreation and Parks Association and it’s basically just encouraging communities, whether it’s a city or individual groups within cities to be active,” explained Beauclair. The goal is to foster healthy citizens through education, community building and partnerships that support healthy eating, active lifestyles and social well-being. For more information about the Choosewell initiative, visit www.lacombe.ca/living/recreation-culture/choosewell. news@lacombeexpress.com
The Spray Park Is Open From June 1 to September 7! Drop by the spray park on those hot summer days to cool off with your family for FREE! Open Monday to Friday, 10am to 9pm and Weekends and Stat Holidays, 9am - 8pm. Located at the Lacombe Sport and Leisure Complex, call 403-782-1278 for more information.
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HEALTHY FAMILY LIVING, Thursday, May 28, 2015
Taking flight: helping a teen find her wings When our 15-year-old daughter mentioned that the French department at her high school was giving any student enrolled in French the opportunity to go on a week long trip to Paris, and that she would like to go, I immediately went to a place of panic. The thought of her travelling over the Atlantic Ocean and being over seven hours flying time away from me was inconceivable. Never having been apart for more than a couple of days (and then it was only when she was on another school trip to Ottawa), my mind went to all the dark places parents visit at the thought of not being able to protect their children if needed. At first, I tried to delay talking about it, hoping that she would lose interest. Then I tried to manipulate her into changing her
Sara
DIMERMAN mind (offering her a sweet sixteen party instead), but she remained steadfast in her determination to have this once in a lifetime experience. It didn’t help that the French teacher was doing an excellent job of making it sound very attractive. I eventually agreed to go to an information evening put on by the tour company organizing the trip. I secretly hoped that there would be very poor attendance and that of the parents present, most would not be interested, meaning that the trip would be can-
celled and that I wouldn’t be blamed for her not being able to go. However, as the evening wore on, I found myself (despite my best intentions) getting caught up in the excitement. I put myself in my daughter’s shoes and imagined her walking through the Louvre, or going up to the top of the Eiffel tower. I began thinking about how this would likely be an opportunity for her to spread her wings, learn more about herself and likely a trip she would never forget. Ultimately I had a heart to heart talk with myself and recognized that coming up with excuses and delaying tactics was only serving to ease my anxiety. That it was my problem. And so, to her utter amazement, I shared that her dad and I would support her decision to go. Over the months that
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followed, I mentally prepared myself for her day of departure, attended more informational evenings, and got swept up in the flurry of creating lists and buying travel items. Then, as the months gradually turned into days before she was to leave, she too began to feel apprehensive and somewhat anxious about being so far away, about flying without us for the first time, about what she would do if she wasn’t feeling well or dealing with a difficult situation. We rehearsed possible scenarios, we worked on the best coping strategies we could think of and finally the day for her to leave was upon us. At the airport, it was apparent that she didn’t want us to linger. It reminded me of dropping her off at day care. Staying only prolonged the anticipated
emotions upon separating. Only this time, I wasn’t going to be picking her up at the end of the day. As I sat in my office that evening, waiting to see a client (I had decided to keep myself distracted after saying goodbye hours earlier), I received her text - “OMG, I can’t believe I am actually doing this! Please send me an inspirational message”. No pressure! I had to come up with something quick as the plane was taxiing down the runway. “As you soar above the clouds, leave any worries you have on the ground below and remember that I love and believe in you.” I wrote. Then, it was time to say au revoir. My daughter returned home yesterday. As she rushed through the arrival gate, I felt the same sense of elation from her as when she was little and greeting
me at the end of her school day. Despite being tired from a long flight, she was eager to share the details of her trip with us. As we chatted during our drive home from the airport, I couldn’t help but feel proud of both her and myself. Her for having the courage to confront her own fears, for having the confidence to explore the big world around her and for realizing that she does not need my protection the way that she used to - that she is amazingly self reliant and responsible. And proud of myself for recognizing the importance of stepping aside for her to walk down a path of self growth and independence. Sara Dimerman is a psychologist, author and mom to two daughters. For more advice, connect at www.helpmesara. com or on Twitter @helpmesara.
SUMMER DANCE CAMPS
July 20-23rd in Blackfalds / August 10-13th in Lacombe Ages 3-6yrs 9am-12pm (Snack provided) *Register * 4 days filled with dance, gymnastics, music, before June 1st drama, crafts, friends, & FUN!!!! gets you a free
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GOT THE EDGE CAMP $160 July 20-23rd in Blackfalds / August 10-13th in Lacombe Ages 7-14yrs 1pm-5pm (Snack provided) * 4 days filled with a variety of dance styles and different qualified instructors. Tap, Hip Hop, Jazz, Lyrical, Acro, Musical Theatre, Disco, and MORE!!!! All levels welcome.
OVER THE EDGE CAMP $275
For more information contact Dancer’s Edge at 403-391-3124 or visit our website www.dancersedgestudio.ca
August 17-20th in Lacombe Ages 12yrs & Older 9am-3pm (Lunch and Snack provided) * Looking to expand your dance knowledge and learn from highly sought after instructors?? Ready to get back into dance shape for your upcoming season?? Then this is the camp for you!! Take a variety of different dance classes from teachers coming from all over Canada and the US. Must have previous dance experience as this camp is going to WORK you and take you over the Edge!! Open to all studios.
Lacombe Express 7
Thursday, May 28, 2015, HEALTHY FAMILY LIVING
My personal journey back to healthy living
A year and a half ago, I was sitting on the couch and took a look around at where I was living and how I was living my life. I surmised I was unhappy, out of shape and my physical condition was beginning to hold me back. I was finding that I was tired and generally lacked the energy to do the things I wanted to do. Somehow after living a highly active childhood, participating in sports like baseball and basketball, and going for walks each day, I had become stagnant. I spent more time sitting on the couch than I did being active. This had to change but it wouldn’t be easy. The first thing I did, that really took the most motivation, was starting to track what I was eating. Many call it calorie counting. I found an easy to use free app on my phone that tracks calories and fitness activities. Through this app, it was easy to see I was taking in way too many calories each meal. I was eating double the calories I needed for the day. Slowly, I began reducing what I ate and became more conscious about the foods that I selected to eat. I started to select high-powered foods, like quinoa, that give you lots of energy but are lower in calories. This style of eating, calorie counting, paired with physical activity caused me to start to lose some weight.
news@lacombeexpress.com
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STORY TIME – Amanda Bowade takes time in the Blackfalds Library to read with her daughKalisha Mendonsa/Lacombe Express ter Nike Bowade, 5, while Keone Sebetela, 4, listens in. Party Month
| Recreation and Parks Month | Acts of Random Physical Activity Month
Come out and kick-off summer with a “Parks Party!” Celebrate the unveiling of the City’s newest public art piece, the Bonsai Tree Water Feature in Bruns Pond. Join us for a FREE BBQ and the chance to win prizes like a FitBit and Picnic Packs! Saturday, June 6, 2015 Bruns Park -Woodland Dr. & Heritage Way 11am - 1pm Weather Permitting
Birthplace Forest tree planting across the road at 10:45am.
Recreation and Parks Month | Acts of Random Physical Activity Month | Block Party
|
MAETCHE
Month | International Trails Day | Communities Choosewell | Celebrate Bill Nielsen | Recreation and ParksMonth
Sarah
The journey began. I started practicing yoga on a regular basis. Without the time to always attend a class, I found an instructor who teaches online and often makes YouTube videos. When I have the time, I pull out my mat and put on a video for my own personal practice. The main thing that took my journey into high-gear was that I took up running again. When I was a child, I used to do long distance running. Each year I would participate in the Dawe Run in Red Deer. Running was something that seemed to come naturally to me and I got a lot of enjoyment out of it. I took the training method I learned when I was a kid and started running, slowly again but steadily, through walk/ run intervals. I again found a training app for my phone and used it as an inner ear coach to help motivate me and indicate to me when I should run or walk. At first I ran for only 30 seconds, but eventually I increased the intervals and could run for a solid five minutes. Eventually, my stamina and endurance built up and I was able to run longer distances. Feeling the ground under my running shoes and the wind pushing against my face has brought me back to where I use to be — in a state of happiness. My training continued and last September I was able to, after much convincing, enter into a Spartan race. It’s a 5 km run with obstacles that is quite challenging physically and mentally. At the beginning of my journey, I wouldn’t have even predicted that I would be running again, let alone conquering a Spartan race. So far, the journey hasn’t been easy and it still isn’t over. Healthy living isn’t something you do for a while and then give up after you achieve your goal. It’s a lifestyle change. It’s a mindset change and it takes dedication.
| International Trails Day | Communities Choosewell | Celebrate Bill Nielsen | Recreation and Parks Month | Block
Before I begin to tell you about my journey back to healthy living, it’s important to know that the opinions expressed here are solely my own. I am not a health expert. The exercises, techniques and activities mentioned here are what work best for me and may not be recommended for others.
8 Lacombe Express
HEALTHY FAMILY LIVING, Thursday, May 28, 2015
The City of Lacombe is a Choosewell Community! This is an energizing healthy eating and active living initiative supported by Alberta Health and managed by the Alberta Recreation and Parks Association. Some of the initiatives supported through Communities Choosewell are: - Acts of Random Physical Activity Month - Annual Youth Fishing Day - International Trails Day - 21 Days to Healthy Eating Challenge - International Walk to School Day, Week and Month - The WinterActive Challenge - Winter Walk Day Take part in Choosewell events throughout the year! www.lacombe.ca/choosewell