Special Features - The Pulse - April 30, 2014

The Chilliwack Progress Wednesday, April 30, 2014 www.theprogress.com 21

pulse

Kids Kids unplugged!unplugged!

Healthy Healthy CookingCooking

Walk Walk the talkthe talk

Sto:lo Grand Sto:lo Grand Chief Doug Kelly Chief Doug Kelly

sets leads by sets leads by doingdoing

PG. 23PG. 23

Get inspired withGet inspired withthese great recipes.these great recipes.

PG. 22PG. 22

Tips to help reduce Tips to help reduce your family’s screen your family’s screen time time PG. 26PG. 26

THE PULSE2014

Your Guide to Healthy Living in Chilliwack

Wednesday, April 30, 2014 The Chilliwack Progress22 www.theprogress.com

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Add 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 minutesCook 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

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 inter-nal 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 bot-

tom 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, refrig-erate for up to four days.

• Transform this meal into tomorrow’s lunch salad. Make extra salmon and serve it on a bed of greens.

Honey grilled salmon and asparagus

Creamy and colourful, these wraps come to-gether 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 minutesCook 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 toma-toes, 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.

Fresh avocado and bean lettuce wrap

THE PULSE2014

The start of a healthier lifestyle begins in the kitchen. But it doesn’t have to be complicated.Health Canada has easy-to-access 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

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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 chal-lenged by the CEO of the First Nations Health Authority, Joe Gallagher, to become a health “champion” along

with other members of FNHC. “He put it as kindly and diplomati-cally 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-

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 adjust-ment. 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.

Getting serious on the journey to healing

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

continued on page 24

THE PULSE2014


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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 pro-found 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 great-grandfather.”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

and exercise, at first by walk-ing, 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 circum-stances. 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 sev-eral 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.”

Doug Kelly

Path to better healthcontinued from page 24

THE PULSE2014


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Curbing childhood obesityKatie BartelThe Progress

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, Nu-trition, Do it, is a program giv-ing children, and their families, the tools necessary to embrace a healthier lifestyle.The next session starts at Chilli-wack 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 Giesel-man, 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, informa-tive approach to help children choose to live a more nutrition-ally sound and active lifestyle.The 10-week program is free for overweight children

between the ages of seven and 13. Developed in the UK 13 years ago by a group of registered dietitians, behavioural psy-chologists 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 par-ticipants 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 pro-gram, 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 conver-sation 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 wallet-sized information card with a magnifying glass attached. With their magnifiers, they review labels and sleuth out

Continued: MEND/ p27

THE PULSE2014


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How to help your kids grab a few digital free daysSmartphones and tablets appear to have staying power. The Pew Research Center confirms that smartphone penetra-tion has surpassed the 50 percent mark among mobile subscribers. Many others are routinely using tablets to access books, television shows, movies, and magazines. In multi-screen 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 statis-tics, and Canada is not far behind. Obesity can impact cholesterol, cardiovascular health, risk for type 2 diabetes, and risk for stroke. Exces-sive 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 imple-ment 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

THE PULSE2014


Enjoy– FIVE or more vegetables & fruits

every day

Power down– no more than TWO hours of

screen time a day

Choose healthy– ZERO sugar-sweetened drinks

Play actively– at least ONE hour each day

four simple guidelines to remember for raising healthy children

www.scopebc.caIn partnership with:

Family physicians working together to improve health care.www.divisionsbc.ca/chilliwackwww.facebook.com/cdofp

Healthy Kids InitiativeFramed 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 Pedi-atrics, BC Children’s Hospital and the Childhood Obesity Foundation, we are working with commu-nity 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 Phy-sician 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!

A GP for MeThis program aims to strengthen the continuous primary health care provider-patient relationship,

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 ac-cess to primary health care, including the Chilli-wack Primary Care Clinic.

Chilliwack Primary Care ClinicIn the CPCC, Nurse Practitioners work with Fam-ily Doctors in a multidisciplinary setting to sup-port unattached patients and provide ongoing primary care for complex patients, including those with mental health and addiction prob-lems. We also aim to get you attached to a prima-ry health care provider in the community. If you are currently unattached and looking for a pri-mary health care provider, please call the CPCC at 604-702-2850 or visit our website for more informa-tion and a registration form for unattached patients.

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.

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Keep your kids on the MENDthe MEND friendly and MEND unfriendly ingredients. They learn how to read nutri-tion 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 in-gredients, 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 equip-ping them with the informa-tion and tools to make those changes manageable.”The physical activity component is based, again, on fun, not

competition. Games like Rock-Paper-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 com-ponent 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 incor-porate MEND principles into a busy lifestyle, or at a restaurant.“Role modeling is so impor-tant,” said Gieselman.

“Getting kids to change their habits at an early age sets them up for longterm success.”MEND uses the Body Mass In-dex 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 604-799-3732 or [email protected].

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 ac-tive family time. Neighborhood walks or tossing around a baseball in the yard are enjoyable activi-ties 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.

MEND from page 25

SCREEN from page 26

Reduce your family’s screen time

THE PULSE2014


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Special Features - The Pulse - April 30, 2014

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Transcript of Special Features - The Pulse - April 30, 2014