February 25, 2015

• Staying Fit • Diet & Nutrition • Maintaining a Healthy Lifestyle

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Obesity is a global epidem-ic affecting people of all ages. According to The Centers for Disease Control and Preven-tion, more than one-third of Americans are considered obese, while Statistics Canada notes about 25 per cent of Ca-nadians are obese.

Being overweight or obese has been linked to cardiovas-cular disease, diabetes and some forms of cancer, and children who are overweight are likely to be overweight or obese adults.

While eating a diet that is low in fat and high in whole-grain fiber, vegetables and lean proteins is important, exercise remains one of the key fac-tors in maintaining a healthy weight. However, many adults and children simply do not get enough exercise during the day.

An active lifestyle is often hampered by the prevalence of digital devices or seden-tary jobs that encourage more screen time than fitness time. But there are ways for the en-tire family to get fit.

The following are a hand-ful of ways families can work together to incorporate more

exercise into their daily lives.* Tackle chores. Yes, tasks

around the house can count as exercise. Mowing the lawn, vacuuming the rugs, sweeping the floor — all of these activi-ties can get the heart pumping. * Compete in the pool. Swim-ming is a low-impact activity that works many muscles in the body. Host relay swim-ming races, see how long each member of the family can tread water or create any other competitions that keep every-one in the pool moving.

* Create an outdoor obsta-cle course. Set up a series of obstacles in your yard and host your own triathlon.

* Go for family bicycle rides. Traverse your neigh-bourhood or blaze new trails by riding your bikes together.

* Go hiking. Hiking is an-other fun family activity that also happens to make for great exercise.

* Stroll the beach. Walking or running on sand offers more resistance than walking on pavement. Take a stroll at the seaside. Break up the walk by collecting shells or stopping by the water to observe marine wildlife.

Fun ways for the family to stay fit

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Active people tend to have varying views on cardiovascular exercise, or car-dio.

Often done at the end of a workout, cardio rarely evokes a staid response from fitness afficionados asked to share their thoughts on this valuable type of exercise. Fans of cardio will admit they love the feeling they get during and after a rigor-ous round of this type of exercise, which includes activities like running, cycling and walking. But those men and women who dread their time on the treadmill, elliptical machine or stationary bike are likely to cat-egorize cardio as a boring and uninspiring activity.

Regardless of a person’s opinion on car-dio, there’s no denying it offers numerous benefits, many of which even avid athletes might be unaware.

* Cardio boosts brain power. Perhaps the least known benefit of cardio is its positive impact on the brain. During cardiovascular exercise, the brain is being flooded with chemicals that improve decision making, memory and problem solving. Cardio can

also help preserve memory and improve its ability to learn.

So while the physical benefits of exer-cise are widely known and noticeable to the naked eye, cardiovascular exercise can be just as effective at improving cognitive function.

* Cardio can improve your appearance. Improving physical appearance is a moti-vating factor for many physically active men and women, and cardio can go a long way toward improving physical appear-ance because it increases lean body tissue while reducing fat. Cardiovascular exercise is a healthy way to burn calories, and burn-ing calories is a healthy means to losing weight.

* Cardio can help reduce the severity of preexisting conditions. Arthritis sufferers have long looked to cardiovascular exer-cise as a healthy means to relieving the pain caused by their condition. Water exercises like swimming make for great cardiovas-cular exercises, especially for those look-ing to relieve arthritis pain. That’s because an exercise such as swimming keeps joints

moving while strengthening muscles sur-rounding those joints. Studies have shown that cardiovascular exercise also can lower blood pressure.

* Cardio can improve mood. Cardiovas-cular exercise can benefit men and women suffering from depression or those who are simply having a bad day. That’s because the mood-boosting chemical serotonin is released to the brain during cardio, helping to improve mood and alleviate symptoms of depression or fatigue.

* Cardio can make tomorrow’s workout easier. Recovery time is important to ath-letes, many of whom want to ensure their bodies are ready for tomorrow’s workout even before they finish today’s. Cardio-vascular exercise helps to deliver more oxygen-rich blood to muscle tissue, aiding in tissue repair and recovery.

The quicker your body can rebound from today’s workout, the more effective tomorrow’s workout will be. So even if you don’t enjoy that pit stop at the treadmill be-fore you head home, it’s paying more divi-dends than you might know.

Cardio is good for the body and brain

B.C. ranks third in the world for health performance behind only Switzerland and Sweden, and is ranked the number one province in Canada, according to The Conference Board of Canada’s report card on health released today.

British Columbia was also the only province in the country to receive an A score overall.

“This ranking reflects the high priority government places on the health and quality of life of British Columbians,” said Health Minister Terry Lake. “We have achieved this ranking while maintaining among the lowest per capita health-care spending. This recognition is not a reason for us to slow down our work or settle for the status quo, but rather an opportunity to build on our successes.”

British Columbians have a life expectancy of 82.2 years, which ranks among the longest

in the world. Out of 11 report card indicators used to measure health performance, B.C. scored four A grades in life expectancy; premature mortality; self-report-ed health status; and mortal-ity due to cancer. Six B grades

were scored in infant mortality; mortality due to heart disease and stroke; self-reported mental health; mortality due to respira-tory disease; mortality due to diseases of the nervous system; and suicides.

High grades in life expec-tancy, premature mortality and infant mortality reflect not only the health of individuals, but also that of B.C.’s overall health system and the socio-economic health and well-being of the province. In particular, infant mortality rates are cited by many health experts as a “sentinel in-dicator of population health and the well-being of a society.”

“B.C. has a fundamentally different approach to provid-ing health care than some other provinces, and other countries, in that government and doctors work closely as partners to ben-efit patient care,” said Dr. Bill Cavers, president of Doctors of BC.

The lowest grade B.C. re-ceived was a single C in mortal-ity due to diabetes, and yet B.C. has the lowest diabetes preva-lence rate in Canada.

The report also indicates Brit-ish Columbians have such high health outcomes because of their healthier lifestyle choices, such as particularly low daily smok-ing and drinking rates and the

highest population percentage that is physically active during their leisure time, along with the lowest obesity rate in Canada.

“Significant promotion of a healthy lifestyle through our Health Families BC strategy has resulted in not only maintain-ing and improving the health of individuals, but also in slowing the rise of chronic diseases, such as obesity, heart disease and cancer,” added Lake. “We con-tinue to build on this work with a renewed focus on a patient-centred, high-performing and sustainable health-care system, as outlined in ‘Setting Priori-ties for the B.C. Health System.’ Setting Priories has become the health ministry’s road map to support the health and well-be-ing of British Columbians with a health-care system that is re-sponsive and effective.”

In How Canada Performs: A Report Card on Canada, The Conference Board evaluates the country, its provinces and terri-tories, and 15 peer countries to provide an assessment on how well Canada is meeting its goal of creating a high and sustain-able quality of life for all Cana-dians.

Health is one of six perfor-mance areas reviewed; others include economy, education and the environment.

B.C. receives glowing marks in health


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Fun at the beach or on the slopes can cause pre-mature aging or skin cancer. From sunburn to windburn to prevention of extremely dry skin, winter poses a number of unique skin care chal-lenges. With a little thought and plan-ning, you can enjoy your winter escapades without worrying about Jack Frost ruining your fun. It might feel cold outside, but that doesn’t have any-thing to do with the strength of the sun’s ultra-violet, or UV, rays. Sunburn has nothing to do with temperature, and a day on the slopes can be just as damaging to the skin as a day on the lake. The application of a good SPF is recommended even in the winter when you are exposed to the sun. The rules of reapplication apply to all seasons. Don’t forget your lips. Too much sun exposure can lead to dry, cracked lips and, over time, can cause skin can-cer. Avoiding sunburn means avoiding the sun, and that means covering up. Now that sounds silly to mention in winter when we are covering ourselves but many people get a sun burn on the slopes because they did not cover the lower half of their face and the re� ectionof the sun on the snow ended up being the straw that broke the camel’s back. So, don’t forget

to wear shades or goggles that in-clude UV protec-tion and cover your sensitive eye area. And whether it’s winter or summer, pay attention to the UV index scale. Minimize the amount of time you spend in the sun when the UV levels are high. There are many apps available these days to give you UV ratings. One way to tell that UV levels are higher is to look at our shadow. If it’s shorter than you, for example at mid-day, seek out shade. The strength of the sun’s UV rays increases as the el-evation increases. If you live or vacation in high altitudes, you need to be especially careful about us-ing sun protec-tion. UV rays are stronger at higher al-titudes, and during the winter, you get extra exposure because UV rays re-� ect,or bounce, off the snow back at you. If you’re going to spend time in high altitudes, plan on wearing stronger sun protection than you normally use. At Penticton Laser and Skin Clinic we have dif-ferent treatments available to help you with existing sun dam-age, as well as skin care to prevent more from occurring. A Medi-Facial is one way to help your skin through win-ter, and is customized to suit your skin`s individual needs. Call today to learn more.

Want to keep your breasts healthy for your lifetime? Here are 15 practical things you can do.

• Relieve stress. Stress, frustration, and unresolved anger can play an important part in the development of all types of breast disease, both benign and malignant. Relax and release stress daily with yoga, meditation, biofeedback and/or relaxation therapy. We eat and sleep daily. We must also get exercise daily. Exercise re-leases stress, improves sleep, appetite and mood.

• Daily massage to decrease lymphedema, relieve breast dis-comfort, and move lymph to remove toxins and unblock ducts. Breasts are organs of giving and receiving, and are close to your heart chakra. Make this a ritual, a time for you to honour your-self and give yourself the nurturing you need. Light incense and candles. Unplug from the world. Go inward and nurture.

• Castor oil is penetrating and heating. Apply in the morning and at night, or try massaging your breasts with castor oil followed by warmth from a hot water bottle (not an electric heating pad).

• Seasonal cleanse. Gentle, seasonal cleanses balance the body and promote the elimination of toxins.

• Eat organic and pesticide free. Environmental toxins can be found in our food. Breast tissue is largely fat. Most environmental toxins are lipophilic, meaning they easily mix well with and live in fatty tissue. Among these lipophilic and estrogenic toxins are bisphenol A, the chemical more commonly known as BPA that is in many plastics, and other organochlorines found in pesticides. Many of these chemicals have been found in breast milk and ir-regular breast tissue.

• Eat your veggies! Especially broccoli, Brussels sprouts, cauli-flower, and cabbage. Women who eat at least three servings daily have lower rates of breast cancer.

• Hydrate. Water is required for essential metabolic functions, including waste removal.

• Moderate alcohol. Small amounts of red wine and dark beer and ale on a regular basis lower the risk of heart disease which kills many more women than does breast cancer.

• Green tea is anti-carcinogenic and has some caffeine for lift.• Sweat! Sweating is another way to eliminate waste. Use steam

rooms or saunas (www.saunaray.com), or apply direct heat to the chest after the breast massage. Use deodorants not antiperspirants. (life stinks at Amazon.ca is popular).

• Enjoy natural sources of iodine, including kelp, seaweed and seafood, spirulina, blue-green algae, dandelion, yogurt, cheese, milk, asparagus, cranberries and strawberries.

• Avoid underwire and compression bras. The wire of the un-derwire bra runs right along the path of lymph nodes. Compression bras also impede lymph flow. Consider Tab bras for comfort, sup-port and health. www.tabbra.com.

• Thermography for screening. www.thermographykelowna.ca Screen annually. If a potential issue is identified, use mammogra-phy for diagnosis.

• See your MD if you suspect cancer. This site lists warning signs ww5.komen.org/BreastCancer/WarningSigns.html. If you are diagnosed with cancer, Oriental medicine offers effective treat-ment and support should you undergo surgery, radiation and/or chemotherapy.

• Get professional treatment for benign breast diseases. Orien-tal medicine provides effective treatments for benign breast condi-tions such as fibrocystic breast disease, mastitis and premenstrual breast pain.

Jennifer Strong, DAc&OM, RAc, earned a Masters degree in Acupuncture and Oriental Medicine and has been in practice

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Whether prompted by work-ing off those holiday excesses, sticking to New Year’s resolu-tions, or looking ahead to swim-suit season, this time of year sends many people to the gym. Perhaps your life has gotten so busy that you need to make an appointment with yourself to get back into the fitness swing of things.

No matter if you’re new to the gym or just looking to in-crease your results, a personal trainer can help you reach those goals. Benefits of having a per-sonal trainer include learning effective exercises, workout routines, and how to use unfa-miliar equipment safely. It also helps to eliminate the excuses that cause many people to stop going to the gym. But how do you go about finding the right personal trainer?

Set Your GoalsBefore looking for a personal

trainer, you should be clear about your personal fitness goals. Do you want to lose weight? Tone certain areas? Increase strength or stamina? Whatever the goal, you need to be able to discuss what you want to accomplish. During the initial discussion, determine whether your poten-tial trainer pays attention to your

goals or is trying to set his or her own agenda.

Checking Credentials and Experience

The trainer should be certi-fied in this line of work. A good trainer will show a sincere inter-est in helping you reach your fitness goals, and he or she should be educated in anatomy,

kinesiology (the scientific study of human movement), and joint structure. Ask for references or success stories from previ-ous clients. Also, make sure the trainer is experienced at tailor-ing a workout to suit your goals or any physical limitations you may have, such as a bad back or knees.

Share the sessionSharing the training session

with a friend or small group is great way to get some personal-ized attention and reduces the cost per person. Studies show that the buddy workout method yields greater results faster.

Your Penticton Community Centre has personal training services available for individual and group sessions, fitness room orientations for first timers and free advice from trainers on Mondays 4-6 p.m. and Tuesdays 9:30-11:30 a.m. Give yourself the gift of health today.

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Exercising consistently is a great way to get healthy.

For those who find their workout routines monotonous, switching up exercises and embracing some of the newer, trendier fitness regimens may be a way to maintain your mo-mentum at the gym.

High-intensity workouts

High-intensity interval training, or HIIT, is a concept behind some of today’s most popular exercise programs. HIIT combines cardiovascular and strength-training move-ments into a concentrated workout designed to keep your heart rate elevated.

HIIT workouts blend bouts of intense exercise with either rest or low-intensity activity. These workouts seem to pro-mote faster weight loss than prolonged workouts at moder-ate paces.

While HIIT is functional, it is not best for those who have preexisting orthopedic injuries or serious cardiovascular con-ditions. But many people enjoy a stronger heart and improved muscle tone from HIIT work-outs.

KettlebellsThese weighted cast-iron

workout tools can be an in-teresting addition to strength-training workouts. But their utility does not stop there.

Using kettlebells during any physical activity will increase the amount of fat burned and can provide a full-body work-out.

Kettlebells come in differ-ent weights, and newcomers are urged to start out gradu-ally and build up in weight as they become more familiar and toned.

Trampoline cardioFor those who want to both

shake up their workouts and lift their moods, jumping on a

trampoline can do just that. It’s difficult to be in a bad mood when bouncing around like a kid on a trampoline.

Trampoline classes are turn-ing up in some upscale gyms, where each participant has his own individual trampoline.

Routines mix in different choreography and small hand weights to promote a fun and effective cardio experience.

Water aerobicsSwimming isn’t the only

thing you can do in a pool. Water workouts are ideal

for those with muscle and joint pain because the buoyancy of the water reduces stress on these areas, while providing enough resistance for a deep workout.

Workouts may begin in chest-deep water and progress to deeper water for added re-sistance. Some gyms now of-fer aqua cycling classes that combine water aerobics with spinning.

Dance and hip-hop classes

ZUMBA classes have been popular for quite some time.

But many health clubs offer additional classes that employ dance to burn calories and tone muscles.

Some gyms have developed their own cardio-based dance classes that get people moving to music in a fun way. Routines are fun and fast-moving, which may make them feel less like a workout and more like a social event.

Recess classesAdults who want to feel like

kids again need only to enroll in a fitness class that borrows activities from the playgrounds of our youth.

From walking like a crab to running drills to balance beams, these workouts take school recess and bring it to the health club.


Trendy exercises to rev up workouts


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Three days after her 44th birthday, Grace Dierssen rec-ognized the ominous signs of a heart attack. It wasn’t a good time for a health crisis. She was scheduled to leave on a European vacation the next week.

She ignored the discomfort, exhaustion and breathing dif-ficulties, wondering if perhaps her symptoms were all in her mind, and headed off to work.

Hours later, she couldn’t stand the pain and went to a walk-in clinic. Immediately after, she was in an ambulance heading to the emergency room. Dierssen’s heart attack was her catalyst for a com-plete lifestyle overhaul. She quit high-powered job in soft-ware development and e-com-merce, prioritized exercise and a healthy diet, and is finally spending time focusing on her own well-being.

“As women, we tend to put everyone else’s needs ahead of ours,” she says. “And I was conscious of that in my own re-covery. I’ve learned to stick up for myself, and put my health first.”

Good advice that’s sup-ported by findings in Dr. Karin Humphries’ recent Heart and Stroke Foundation-funded study. Dr. Humphries, the UBC Heart and Stroke Foundation Professor in Women’s Cardio-vascular Health, along with Dr. Mona Izadnegahdar, followed women (including Dierssen) and men under the age of 55 for a year after their heart at-tacks.

They discovered that throughout recovery, women’s health statuses lagged signifi-cantly behind the men’s, from symptoms to physical func-tion and quality of life. Women were not making the recovery they should relative to men in their first year.

“That has important impli-cations for society,” says Dr. Humphries. “If, on average,

men recover and women don’t, then we need to better under-stand why that’s happening, and what we can do to help them.”

Although heart disease is a leading cause of death for women in Canada most stud-ies in the past focused on men alone and assumed that the findings would apply to both genders equally. So when Dr. Humphries discovered that re-covery results don’t translate across gender that easily, she identified a huge gap in knowl-edge. She is helping pioneer a new field of study on preven-tion and care for women with heart disease.

“Many of these women have jobs and children, and are perhaps looking after old-er parents. Making lifestyle changes can become very hard, when you have all of that other stuff to worry about,” Dr. Humphries says.

The doctors are looking deeper into the barriers patients of both sexes face in their re-covery, by studying how men and women respond to healthy lifestyle behaviours recom-mended after a heart attack.

The 2015 Heart and Stroke Foundation Report on the Health of Canadians looks back on 60 years of life-sav-ing, ground-breaking research, revealing astonishing improve-ments in diagnosis, treatments, and outcomes between then and now. However, these gains will be threatened as our popu-

lation changes and some risk factors for heart disease are set to rise sharply.

“We have made incredible progress in improving the heart health of Canadians since the 1950s and 1960s,” says David Sculthorpe, CEO, Heart and Stroke Foundation. “Back then of those who made it to hospi-tal after a heart attack, 30 – 35 per cent did not survive. Today that number is down to five per cent. Or put another way, 95 per cent of Canadians who have a heart attack will now survive – thanks to research.”

According to a new Heart and Stroke Foundation poll Canadians are not aware of the progress that has been made – less than one-quarter real-ize that survival rates are now so promising. And yet, heart disease has an extensive reach across our country.

In fact, according to the

poll, more than half of Canadi-ans report that someone close to them has had heart disease.

“Heart disease and stroke continue to be the second lead-ing cause of death in Canada and a leading cause of dis-ability, responsible for 66,000 deaths each year. And we know we are facing a new set of chal-lenges that will require more research and new solutions,” says Sculthorpe

While we have made im-provements in managing some risk factors, we have also lost incredible ground in other areas such as diabetes rates, obesity, aging population, poor diets and lack of physical ac-tivity and the proliferation of e-cigarettes.

The Heart and Stroke Foun-dation’s mission is to prevent disease, save lives and promote recovery, for more info visit heartandstroke.ca.


Listen to heart health awareness

Heart disease and stroke continue to

be the second lead-ing cause of death

in Canada.— David Sculthorpe

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We all know that smoking is bad for you.

Tobacco kills more people than alcohol and all other ille-gal drugs combined.

Given it’s prominence as a major killer and the fact that 70 per cent of smokers say they want to quit smoking in the next six months, why is it that so many people struggle to stay smoke free?

Well, in many ways the healthy choice isn’t always an easy choice. Unlike other ad-dictive drugs, tobacco can be easily accessed at every corner store and it is used openly in many outdoor public spaces.

Often people who are trying to quit using an addictive drug find that exercise (such as a brisk walk) and participating in activities with friends can help dramatically. However, some smokers find that these tasks are more challenging than they initially thought.

Triggers and temptation can be everywhere and that makes it harder to quit. Plotting out a walking path might mean try-ing to avoid passing by stores that sell tobacco or public plac-

es where smoking is permitted. Even going to the local hockey game or visiting a hospital or community clinic might mean having to walk through a wall of smoke to get into the build-ing.

Smoking is everywhere and that can be very challenging for people who are trying to quit. Treating tobacco like other ad-dictive drugs can reduce the number of people dying from its use. Research has shown that smoke free environments and bylaws help smokers quit. They also send a clear message that we take addiction seriously.

Our communities can play an important role in helping smokers quit and live healthier and longer lives by adopting smoke free bylaws and promot-ing smoke free environments for residents. To learn more about smoke free environ-ments visit www.interiorhealth.ca/sites/Partners/TobaccoRe-sources/Documents/Smoke%20Free%20Bylaws%20Factsheet.pdf.

Jeff Conners is a tobacco reduction coordinator with

Interior Health.

Healthy choice isn’t always the easiest

In a study performed in the late 1990s by the Centers for Disease Control and Prevention, smoking was found to shorten the life ex-pectancy of male smokers by 13.2 years. Female smokers were even worse off, as smoking was found to shorten their lives by 14.5 years. In addition, the study found that smokers were far more likely to die between the ages of 35 and 69 than those people who never smoked. But shorter life expectancy is not the only thing smokers need to be concerned about. Smoking can lead to a host of diseases, even if those diseases do not always contribute to an individual’s death.

Chronic bronchitis, emphysema, heart disease, stroke, and can-cer are all linked to smoking, while additional studies have indicated a possible link between smoking and erectile dysfunction among male smokers.

Tobacco smoke contains more than 7,000 chemicals, and at least 250 are known to be harmful, including carbon monoxide, ammo-nia and cyanide. The National Cancer Institute says at least 69 of the chemicals in cigarettes are known carcinogens. Some of these cancer-causing agents are benzene, cadmium, nickel, and vinyl chloride.

Smoking can drastically reduce life expectancy

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How long would you like to keep your teeth, your entire life?

Although human teeth are extremely durable (tooth enamel is the hardest tis-sue in the body), we seem to have trouble maintaining them into the later years.

Human life expectancy did not increase very much from earliest human history (the Paleolithic era), right up until the 20th cen-tury. In fact a person born during this entire historical period could expect to live only to a maximum of about age 40. So teeth were “designed” to basically last through the reproductive years and not much further. In light of this, it becomes understandable why maintaining a functioning dentition into our later years can be so difficult.

As dentists, we are fighting a constant battle to save the precious tissues that were not designed for the longevity needs of modern life. When you factor in the mod-ern lifestyle of highly processed diet, stress, and other destructive habits, it is no wonder that so many people are missing some or all of their natural teeth as they age.

When your teeth and jaws finished their

development in your youth, the amount of tooth structure, gum tissue, and bone was at its maximum. Since then, you have been losing this precious tissue through both natural loss and the diseases that we treat as dentists. If you lose these tissues quickly, then the prognosis for your teeth is poor. Our best efforts at prevention of disease are in fact attempts to slow the rate of loss of tooth enamel, gum tissue, and periodontal bone, so that our patients can enjoy their teeth later into life.

When the tissues of the mouth are lost, the detrimental effects on diet, appearance, and general enjoyment of life are well known. When your dentist replaces lost tis-sues by use of a bridge, implant, or denture, they are trying their best to replicate the lost natural tissue. However, our best at-tempts as replacement of our patients teeth cannot come close to replicating the perfect form and function that nature/evolution/design/creation (take your pick) originally provided.

Ask any denture wearer if the denture does the same as their natural teeth. Con-

sider it the same as trying to get a prosthetic arm or leg to work as well as the original ... even our best replicas still fall short.

The things that your dentist may rec-ommend when you are in their office are often aimed towards prevention of loss of structures.

If you grind your teeth, you are losing enamel and a grinding appliance may be your friend. Keeping your teeth properly clean by removing bacterial plaque pre-vents loss of gum tissue, bone, and tooth structure. Maintaining a low-sugar, low-acid environment in your mouth prevents your tooth enamel from dissolving. These steps aren’t that complicated.

Enjoying the fundamental pleasures of comfortable and healthy eating throughout your whole life is done through the small actions you take every day to preserve the precious tissues of the mouth.

Do something today to preserve what you have, and you will be taking a positive step towards a life time of happy chewing.

Dr. Matt Irvine is at the Penticton Dental Centre

Age and the human dentition


• FREE Local Delivery• Diabetes Care Centre

Hours of Operation

Monday - Friday: 9 am to 5:30 pmSaturday: 10 am to 2 pmSundays & Holidays: Closed

250-276-3876Penticton Power Centre#108-2210 Main Street Penticton, BC

Michael KiddB.Sc. Pharm.Pharmacist/Owner

Our partnership with the Canadian Diabetes Association is part of our continued commitment to our community. We are dedicated to serving you - our customers to ensure that you have the information you’ll need to make an informed decision about your health.

Your health is our prioity.

OKAPED is a specialty clinic staffed by Canadian cer-tified pedorthists.

As pedorthists, we are one of the few health care profes-sionals trained specifically in the assessment of lower limb anatomy and biomechanics. With additional specialized education and training in the design, manufacture, fit and modification of foot orthotics and footwear, pedorthists help to alleviate pain, abnormalities and debilitating conditions of the lower limbs and feet that if left untreated could result in limited mobility.

For people with lower limb ailments, pedorthists can be the difference between being able to watch, and being able to do. OKAPED has been assessing clients in the South Okanagan at its Penticton clinic for over 15 years.

We are experts in biome-

chanical evaluations of lower extremity injuries and the ef-fects of disease related com-plications to the feet and legs. Our initial assessments are

booked for one hour so we can accurately assess and under-stand your biomechanics and condition and review our rec-ommendations with you at that time.

Some common problems we assess and treat include metatarsalgia, arthritis, plantar fasciitis, diabetes related foot complications, stress fractures, tendonitis, bunions and vari-ous knee pathologies.

As part of our treatment we specialize in custom foot orthotics and sports medicine products including braces. Our university educated, certified staff will ensure our recom-mendations for your condition will be appropriate and profes-sionally fit.

OKAPED pedorthists are committed to your well-being. We are practitioners, innova-tors and educators.

Our professional staff con-tinues to learn with ongo-ing education done not only through our professional asso-ciation to meet our regulatory college requirements but also in shared learning opportuni-ties with other medical profes-sions.

We use leading-edge tech-nologies such as HD slow-

motion video to assist us in our evaluation of your condition or goals in sporting aspira-tions. Many motions are im-perceptible to the naked eye and OKAPED has used the ad-vantages of slow motion video analysis from its first day in operation. We have specialized training in observing gait and alignment both of which help determine what types of treat-ments should be considered. Foot and leg alignment may appear one way when seated or standing but true understand-ing of biomechanical issues occurs only when the client is evaluated in motion.

Runners therefore will be asked to run as standing or walking cannot be extrapo-lated into how someone will run. Seeing a pedorthist at OKAPED is done by simply booking an appointment.

Most clients are referred to us via their family physician, physiotherapist, or medical specialist such as an ortho-paedic surgeon but many hear of us from word of mouth through the community and can book an appointment as a referral is not mandatory.

For more information visit us at www.okaped.com.

Fair supports and encourages healthy lifestyle


Kelowna250-868-8665

West Kelowna250-769-8690

Penticton250-487-1468

Vernon250-260-1868

Salmon Arm250-832-1153

www.okaped.com

Foot Pain?Our Certi� ed Pedorthists are experts in Gait Analysis and Lower Extremity Alignment. We help to reduce your foot pain by addressing abnormalities that may exist. OKAPED specializes in Foot Orthotics, Footwear, and Footwear Modi� cations.

Ankle Sprain?We are all susceptible to ankle injuries, from slipping o� the pavement, tripping on a trail or being caught by a bad challenge on the soccer pitch. OKAPED takes the time to � t you right, helping you to select the best brace to keep you active and comfortable.

Sore Knees?Knee braces from OKAPED are for Ligament Injuries, Osteoarthritis, Patella Alignment and Post Operative support. Whether you require a custom or non-custom brace OKAPED will ensure the best match from our large selection of Ossur, Breg, Baufeind, Donjoy, Anatech and Alps braces.


Carmi Ave

Main St

Dartm

outh Rd

Governm

ent St

Industrial Ave E

Hospital

Carmi Remedy’sRx15-725 Carmi Ave.

Penticton, BC V2A 3G8

778-476-0010Monday - Friday 8am - 5pmSaturday - Sunday CLOSED

Fantastic Healthcare Made Easy!

Remedy’sRx®Carmi

� e Local Drug Store™

Grand OpeningSaturday, March 7th

10:00 am - 2:00 pm

SunFm will be onsite

• We will be offering a Gift Bag with a ton of free gifts which will include a wine opener, � rst aid kits, magnet, pens, � ashlight

• T-Bones burgers and hot dogs will be provided by donations compliments of Carmi Remedy’sRx

• Raf� e for numerous items including a TV, 5thgen Ipod, T-bones meat pack(s), Natural Health basket(s), and Penticton Vees Sweater

• Local Penticton Vees alumni will be present to Celebrate the Vees 60th Historical 1955 World Cup Win

Charitable event with donations going to Good Samaritan Society

www.healthylivingfair.com

SATURDAY MARCH 14,

20159am - 4pm

Activity Demos, EntertainmentHealthy Eating Sessions & Speakers

Expo Tradeshow - over 45 OrganizationsActivities For Families & Young Adults

Penticton Trade & Convention Centre

Keynote Speaker: Dr. Art Hister

Participate in a Healthy Living Assessement and Like us on Facebook for a chance to WIN a Fantastic Healthy Grand Prize.

FREE ACCESS

During the 2015 Healthy Living Fair, organizations will pro-file resources, products and services that sup-port and encourage a healthy lifestyle.

Keynote speaker: Dr. Art Hister will be on the main stage at 9:15 a.m. There will be activity demos, healthy eating sessions, Healthy Living Assess-ment stations and over 55 different informa-tion booths – all for free.

The Okanagan Si-milkameen Healthy Living Fair Society will be hosting the an-nual Healthy Living Fair on March 14 from 9 a.m. to 4 p.m. at the Penticton Trade and Convention Centre and

the society is looking for a few key volunteer leaders.

If you have fantastic customer service skills

and enjoy greeting the public, please be-come one of the valued Healthy Living Fair Society volunteers. The

society is offering two shift options (8:30 a.m. to 1 p.m. and 12:30 p.m. to 5 p.m.). You can chose from three differ-

ent host roles: helping out at the entrance; at a Healthy Living Assess-ment station; or pro-vide directional support on the expo floor.

Volunteer forms can be filled-out at the front desk of the Pent-icton Community Cen-tre (325 Power St.) or completed on-line at www.healthylivingfair.com. Once you have submitted your volun-teer request, our vol-unteer coordinator will contact you and con-firm your involvement.

A volunteer orien-tation will take place March 10 at 6 p.m. at the Penticton Commu-nity Centre – Room #7. Please register your in-terest before the orien-tation.

Fair supports and encourages healthy lifestyle

Your blood pressure fluc-tuates throughout the day de-pending on what you are do-ing, and may not accurately reflect your “baseline” blood pressure. Instead, more accu-rate measurements can be done over a 24-hour period using an Ambulatory (mobile) Blood Pressure Monitor. The moni-

tor is light-weight and easily worn. Every 20-30 minutes it automatically takes a reading, even when you sleep. The re-sults provide an effective way of assessing your condition and medications.Dave Zamorano BSc.(Pharm,

Pharmacy Manager atCarmi Remedy’s Rx

What is ambulatory blood pressure monitoring?


Mr. Leigh M. Hack R.D.Denture Specialist

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If you are anything like me, you are prob-ably ready for some warm sunshine.

Unfortunately winter is sticking around for a while so the only people who will be soaking up those rays are those jet-ting off on a sunny vaca-tion.

Whether you are fly-ing out now or are plan-ning a future trip, come see us to discuss what vaccines you should get and what over-the-coun-ter remedies you should pack.

All travellers should ensure they are up-to-date with their routine vaccines, including Hepatitis B, in fluenza and pneumococcal dis-ease (see www.who.int/ith/vaccines/en/ for

more information on routine vaccines).

Hepatitis A is recom-mended for all travel-lers as it is commonly transmitted through contaminated food and water. Dukoral is an oral cholera vaccine which

reduces the incidence of traveller’s diarrhea by 50 per cent and is rec-ommended for travel-lers. Depending on your destination, other vac-cines may be required. Vaccines take several weeks to start working

so do not procrastinate. Since most vaccines no longer require pre-scriptions and can be administered by injec-tion pharmacists, we are your one-stop-shop!

While at the phar-macy for vaccines, re-

member to get some important OTC items. Imodium is the most ef-fective OTC remedy for traveller’s diarrhea.

Oral rehydration salt packages that are mixed into water (preferably bottled) and ingested helps prevent dehydra-tion due to diarrhea. Also take Tylenol in case of headaches or pain and Gravol for motion sick-ness. Travelling is one of the greatest joys in life; do not let preventable diseases ruin your trip.

Get your vaccines in time and pack adequate OTC medications to ensure your trip goes smoothly.

Jennifer Young, Bsc. Pharm. RPh at

Riverside Pharmasave

Vaccines and remedies for travellers

Exercise enthusiasts look to avoid injury like the plague.

Injuries are akin to kryp-tonite for athletes, who tend to be averse to inactivity and un-accustomed to life away from the gym.

But injuries are a legitimate threat to athletes of all ages. Fortunately, there are several steps athletes can take to re-duce their risk of injury.

• Work with a professional. Personal trainers can be ex-pensive, but novices might want to work with a trainer as they begin a new fitness regi-men. Even veteran athletes can benefit from working with a professional, who can help in-dividuals tailor a workout rou-tine that best suits their bodies and fitness goals.

A trainer can show you how to use machines properly, and many trainers stay abreast of

the latest developments in ex-ercise science, making them valuable sources of informa-tion on everything from work-out tips to stretching tech-niques and more.

Even if you can only afford one or two sessions with a trainer, make the most of those sessions by asking as many questions as possible.

• Recognize your limita-tions. Whether you are begin-ning a new workout regimen or already have an established routine, you still need to recog-nize your limitations. If you’re just starting out, don’t push yourself, as your body will need time to adjust to regular exercise.

If weightlifting will be part of your new routine, lift light weights initially and gradually work up to heavier weights as your body grows more ac-

climated to strength training. If you already have a set rou-tine, it’s also important that you recognize any limitations you might have. For example, if you have nagging knee inju-ries, avoid exercise that might prove especially taxing on your knees.

• Take a slow and steady ap-proach to each workout. One of the easiest ways to suffer an injury while exercising is to dive into vigorous exercise without first preparing your body. Warm up your body be-fore hitting the weights or go-ing full bore on the treadmill. Warming up before a workout readies your muscles for the stress that’s coming later in your routine.

If you don’t warm up be-forehand, your muscles will be cold and loose, possibly leading to strains, tears or other painful injuries. Gradually increasing the intensity of your workout as your body warms up, rather than going full steam from the get-go, can greatly reduce your risk of injury.

• Stretch at the end of each workout. Soreness and stiff-ness should not be a regular byproduct of your workouts. While novices will almost cer-tainly experience some sore-ness and stiffness at the onset

of their routines, such feelings are normal because you are exercising muscles that likely have not been worked out in quite some time.

But as your body becomes acclimated to routine exer-cise, that soreness and stiffness should go away. If it does not, that’s likely because you are not stretching enough at the end of your workouts.

Muscles shorten during a weightlifting regimen thanks to the repeated contractions they undergo as the body does repetition after repeti-tion. Stretching helps the body return to a more natural posi-tion, reducing the likelihood that you will develop tight, sore and stiff muscles.

• Take time off. Even the most accomplished athletes in the world take days off from their exercise regimens. Tired, overworked muscles are more susceptible to injury, so make sure your body has enough time to rest and recover.

Skip a workout if your muscles seem stiff and sore, or change up your routine so you aren’t taxing the muscles that don’t feel up to snuff.

The risk of injury is always present for exercise enthusi-asts. But there are several ways to greatly reduce that risk.

Reducing the risk of injuries


www.bikebarn.ca

300 WESTMINSTER AVENUE WEST • 250-492-4140

“Cycling... a fun and healthy

activity for the whole family!”

Residents and tourists alike just got one more option for staying fit in Penticton, and in a gym that has a spectacular view.

“Who wouldn’t want to be out here exercising with one of the best backdrops I have ever seen,” said Okanagan Coqui-halla MP Dan Albas.

The Skaha Lake Fitness Park officially opened for pub-lic use last year, with a variety of equipment chosen with ac-cessibility in mind.

“It’s designed for all fitness levels and all ages,” said rec-reation supervisor Lori Mullin. “The equipment is constructed to improve health and focuses on different exercises, includ-ing cardiovascular, muscle strength, balance and flexibility.

“As an enhancement to the project, we developed a map, which outlines three different walking or running routes that you can do while you are using the equipment.”

Funded in part by a $25,000 grant from the federal New Horizons for Seniors program,

the equipment is suitable for a variety of workouts from light stretching to cardio to strength conditioning.

“It’s great to see all these changes taking place that give our residents more options,” said Coun. Judy Sentes.

“This new amenity will mean more activity along Ska-ha Lake.”

The new equipment includes a warm-up station, air strider, double leg press, combo press and pull, sit-up bench and ac-cessible multi-gym.

“Penticton is an extremely

active community, and this gives our residents and visitors yet another option to improve their health all while enjoying stunning lake views,” said resi-dent Garry Litke.

Outdoor gym with stunning views

A 2012 study published in the American Journal of Physi-ology found that 30 minutes of daily exercise was just as ef-fective at helping overweight adults lose weight as 60 min-utes of daily exercise.

For the study, researchers from the University of Copen-hagen studied 60 moderately overweight men who wanted to lose weight.

Men were randomly as-signed to one of two groups, a moderate aerobic exercise group or a high aerobic exer-cise group. The high-exercise group had to exercise hard enough to produce a sweat for 60 minutes a day, while the moderate group only had to ex-ercise hard enough to produce a sweat for 30 minutes per day.

The study was conducted for 13 weeks, and, by the end of the 13th week, the men who exercised for 30 minutes per day had experienced similar, if not better, results than those who exercised for 60 minutes per day.

In fact, the men who exer-cised for 30 minutes lost an average of two pounds more body weight than those who exercised for a full hour.

Researchers suggest that the men in the moderate group might have benefitted from having more energy through-out the rest of the day, while those in the 60-minute group had little energy for the rest of the day and were less inclined to be physically active post-workout.

Effective daily exercise


200 Marina Way, Penticton, BC

250-490-2020

www.fyidoctors.com/waterfront-eyecare-penticton

huge selection of designer frames

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Doctors of Optometry

Western News Staff

Terry Lindsay knows not all heroes fight fires or crime, some just literally give part of themselves.

Lindsay was down to 10 per cent function of his kidneys, when a guardian angel stood up to change his life.

“I had been waiting for a donor for almost two years, but was told it could take up to 10 years to get one. I just didn’t have that kind of time,” said Lindsay. “Then she stepped in.”

She being the Penticton woman who did not want to be identified in the media, and was only acquainted with Lindsay through slo-pitch, a community that rallied around Lindsay in 2013 when they held a fundraising tournament for him for just this moment when he would need money for transportation, accommodation and other necessities of life while he goes through surgery and recovery. He doesn’t plan to let anyone down in the fight to regain his life back.

There are plenty more peo-ple in the South Okanagan who are in need of a kidney trans-plant. Penticton’s Teresa Atkin-

son was told she wouldn’t live past 40, diagnosed with chron-ic kidney disease. She has gone past that grim expiry date and, while her case is an impressive one, time remains a big factor.

“The Achilles heel of dialy-sis is access (to the blood) and I’m going to lose access here in a few years. If I don’t get a transplant, I won’t last,” Atkin-son said.

According to the Kidney Foundation’s research, 95 per cent of British Columbians support the idea of donating a kidney to someone in need, but only 19 per cent are actually registered on the organ donor

registry. The Kidney Founda-tion believes awareness is a crucial issue. Many think they are registered on their driver’s licenses, which is no longer the case. Registration is now indi-cated through the B.C. Servic-es Card. Donor numbers need to be high, said Philp, due to the variety of factors that make it complicated to find a match.

“For every 100 people who register on the organ donor registry, one kidney transplant may happen,” Philp said. “We need more British Columbians to register.”

Shelley Hunt, who was the honouree for the 2014 Kid-

ney Walk in Penticton, is the co-founder of the Because I can project. It was created in a bid to increase the number of people willing to give a part of themselves to others, she donated a kidney to help a six-year-old Langley boy.

They are lobbying for gov-ernment to switch the organ donor registry system to an opt-out model, rather than the opt-in system that exists today.

To find out more on how to donate, participate in the next Kidney Walk in Pentic-ton or other information visit www.kidney.ca/BCChapters/SouthOkanagan.

Making a difference one kidney at a time

One of the owners of Oliver Pharmacy Remedy’s Rx, Greg Wheeler, recently received the

South Okanagan Chamber of Commerce Business Excellence Award for Entrepreneur of the

Year. He began his pharmacy career in 1998, in the same lo-cation where he now owns and operates Oliver Pharmacy. For the last 10 years, he owned and operated Skaha Pharmacy in Penticton where he also won awards, including the Award of Merit from the Health Employ-ers Association of BC for his in-novative and collaborative mod-el of integrating his community pharmacists into the Chronic Kidney Disease outpatient clin-ics in Penticton and Oliver.

In these clinics, the com-munity pharmacist works as an integral member of the patient’s primary care team including

physicians, nurses and dieti-cians. Greg’s model that was developed in Penticton is now being used to integrate other community pharmacists into Chronic Kidney Disease clinics and Transplant Patient clinics in Kamloops, Trail and Kelowna with plans for expansion in Langley in the near future. Greg also works as the provincial community pharmacy project manager for the BC Transplant Society.

Greg and his pharmacy partner have also just opened a new pharmacy location in West Kelowna called Westbank Phar-macy Remedy’s Rx.

Oliver Pharmacy Remedy’s Rx wins award


• Ostomy • Wound Care • Pharmacist Consultations• Compression Stockings • Vitamins • Herbal Supplements• Free Prescription / Ostomy Supply Delivery

105-291 Fairview., Oliver

www.oliverpharmacy.com

Full Range of Medical Equipment & Supplies

250-485-4007

OPEN 6 DAYS A WEEK9 am - 5:30 pm Monday - Friday

9 am - 3 pm Saturday

According to the National Sleep Foundation, changes in sleep patterns are a part of the aging process.

Many people experience difficulty falling asleep and then staying asleep as they age, and that difficulty can make men and women over 50 feel more tired during the day.

But even though difficulty sleeping may be a part of ag-ing, that does not mean men and women over 50 cannot take steps to improve their sleeping patterns.

For example, certain snack foods may help to improve quality of sleep, especially when these foods replace less healthy snacking options.

While men and women over 50 should always consult with their physicians before making any changes to their diets, the AARP notes that the following are a handful of snack foods that promote better sleep.

• Almonds: Magnesium is a mineral with muscle-relax-ing properties, and almonds contain enough magnesium to help men and women get a better night’s sleep.

A small amount of almonds before bed might be enough to make falling and staying asleep easier.

• Bananas: Much like al-monds, bananas provide a sub-stantial amount of magnesium.

Bananas also contain the amino acid tryptophan, which many people associate with Thanksgiving turkey.

While tryptophan might be most often associated with the sleepiness people feel after eating a holiday meal, it also has been linked to better sleep quality, so a banana shortly be-fore bed might be just what you need to fall and stay asleep.

• Cheese and crackers: One more traditional snack may just help you get a better night’s sleep.

Cheese and crackers con-tain tryptophan and carbohy-

drates, which can induce a bet-ter night’s sleep and help you fall asleep sooner.

• Cherries: Cherries contain the sleep hormone melatonin, and the AARP notes that re-cent studies indicated that par-ticipants who drank tart cher-ry juice on a daily basis fell asleep more quickly and slept longer and better than partici-pants who did not.

• Hummus: The primary ingredient in hummus is chick-peas, which are loaded with tryptophan, folate and vitamin B6. Folate has proven espe-cially beneficial to older men and women who need help regulating their sleep patterns, while vitamin B6 helps the body regulate its clock.

• Peanut butter: Peanut but-ter is another snacking item loaded with tryptophan.

Spread some peanut butter on a carbohydrate, whether it’s a slice of toast or some crack-ers, before going to bed, and you may enjoy a better, longer sleep.

• Walnuts: Like cherries, walnuts contain melatonin, which can contribute to a lon-ger, more restful night’s sleep. Walnuts also can help regulate stress, which is a leading cause

of sleeping difficulty.Many men and women ex-

perience difficulty sleeping as they age. But the right foods

may just help combat such problems and help men and women get a more adequate night’s sleep.

Snack foods that promote better sleep


Say yes to a care-free, luxurious lifestyle

Living in our Heritage style lodge, you’ll easily grow accustomed to the social opportunities and amenities, plus enjoy the privacy of your own

spacious 1 or 2 bedroom suite with balcony. Ideally located to enhance your independence.

Supported Living Services Available 24-HR. STAFF & MEDI-ALERT EMERGENCY CALL SERVICE

250-493-3838170 West Warren Avenue Penticton, BC V2A 8R6

Athens CreekR E T I R E M E N T L O D G E

LuxuryRetirement

The South Okanagan’s Finest…Where your comfort and well

being are Priority #1

www.athenscreek.com

Say yes to a care-free, luxurious lifestyle

Living in our Heritage style lodge, you’ll easily grow accustomed to the social opportunities and amenities, plus enjoy the privacy of your own

spacious 1 or 2 bedroom suite with balcony. Ideally located to enhance your independence.

Supported Living Services Available 24-HR. STAFF & MEDI-ALERT EMERGENCY CALL SERVICE

250-493-3838170 West Warren Avenue Penticton, BC V2A 8R6

Athens CreekR E T I R E M E N T L O D G E

LuxuryRetirement

The South Okanagan’s Finest…Where your comfort and well

being are Priority #1

www.athenscreek.com

www.athenscreek.com

250-493-3838170 West Warren AvenuePenticton, BC V2A 8R6

“After two years of residence at Athens Creek Retirement Lodge we can honestly say that we made the right decision and hope to spend the rest of our lives here.”

“The meals are gourmet, the management and sta� are out of this world, the suites are most comfortable and the entertainment schedules’ are second to none.”

Bernie StrohmannAngelina Dowling

Though it might once have been considered a trend, yoga has long since moved on from trendy territory to become a widely-accepted discipline, that is practiced by millions for its positive impact on mental and physical health. Though yoga is an ancient practice, only re-cently has it become so popu-lar in the western hemisphere, where sports marketing surveys found that roughly 20 million Americans over the age of 18 practiced yoga in 2012. That’s a considerable increase from just four years earlier, when just un-der 16 million Americans ad-mitted to practicing yoga.

The growing popularity of yoga likely comes as no surprise to its many practitioners, who often credit yoga with relieving stress and improving overall fit-ness. In addition, yoga can also help alleviate chronic pain and, according to the Mayo Clinic, reduce risk factors for chronic conditions such as heart disease and high blood pressure.

While yoga is beneficial in many ways, it’s important that men and women not mistake yoga for medical treatment. Though yoga may be part of an individual’s treatment plan, it’s still necessary that men and women with medical condi-tions rely on their health care providers for treatment. For example, doctors may recom-mend yoga to individuals deal-ing with elevated stress levels,

but doctors also may want their patients to take certain medi-cations in order to lower those stress levels. Yoga on its own may be effective, but men and women should still seek profes-sional medical treatment when dealing with health problems.

It’s also important that men and women beginning a yoga regimen not take it lightly. Though the atmosphere in a typical yoga studio tends to be serene, yoga is a physically de-manding discipline, and those unprepared to deal with such demands often find themselves suffering from injuries. Accord-ing to the American Academy

of Orthopaedic Surgeons, in-juries to the neck, shoulders, spine, legs, and knees are pos-sible when practitioners of yoga do not exercise proper tech-nique and caution. So it pays for beginners to heed the following warnings when beginning a yoga regimen.

• Work with a professional. No matter how long your neigh-bor insists he or she has prac-ticed yoga, it’s still best that you learn the discipline from a cer-tified instructor. Your neighbor might know all of the poses, but an instructor with credentials can help men and women with preexisting medical conditions avoid poses that can exacerbate such conditions. Novices might not know that certain poses can increase injury risk for sufferers of osteoporosis, spinal prob-lems and high or low blood pressure. When trying yoga for the first time, always work with a professional, making sure to discuss any preexisting medical conditions before your initial session.

• Take things slowly. Its reputation as a calming disci-pline often gives beginners the mistaken impression that yoga

is an easy discipline to grasp. However, it’s best for beginners to take things slowly before at-tempting to perform difficult stretches and poses. Yoga is not a competition, so give yourself adequate time to learn proper breathing techniques and figure out ways to maintain your bal-ance. Once you have mastered such techniques, you can then begin to try your hand at more advanced poses.

• Warm up before each ses-sion. Men and women should warm up before beginning any exercise regimen, and yoga is no exception. Stiff, cold mus-cles can lead to serious injury whether you’re playing basket-ball or stretching into a yoga pose. Warm up your muscles with a few minutes of light cardiovascular exercise before beginning a yoga session to re-duce your risk of muscle tears or pain when you start stretch-ing or posing.

• Dress appropriately. Flex-ibility is essential when prac-ticing yoga, so make sure your clothing is not restrictive. Women can buy pants made specifically for yoga that stretch easily, making it easier to per-form various poses and stretch-es. Men may also be able to find pants made specifically for yoga, but if not, athletic shorts or track pants can work just as well.

• Stop if you feel any physical problems. It is not uncommon, especially for beginners, to ex-perience feelings of dizziness or feel as if your body is becom-ing overheated during yoga. In such instances, stop immedi-ately, as yoga is supposed to be a pain-free discipline. Ask the instructor for help the moment you start to feel faint, dizzy, overheated, or injured.

Physical problems during yoga may be a byproduct of dehydration, so be sure to be-gin your session fully hydrated and remain so throughout your workout.

Yoga for mental and physical health


250-328-2040Tanya Spencer,

Licensed Practical Nurse

* Mobile * DVA ProviderEmail: [email protected]: [email protected]

Toes and SolesFoot Care Ltd.

The new $3.8-million Penticton Indian Band health and social services centre is perched on a stunning piece of reserve land high above the city with a view of both lakes.

“This is going to be another strong foundation for our com-munity and our future gen-erations,” said Chief Jonathan Kruger.

He said the on-reserve Snx-astwilxtn Centre (A Place to Heal), which is unlike the pri-vate hospital planned by the Westbank First Nation, should put at ease some band mem-bers who are shy about seeing health professionals in the city.

“A beautiful building like this will help them come in and feel comfortable that we’re taking care of them,” he said. “It’s going to build a stron-ger community for us, for our health.”

The band contributed $1.7 million to the build, while the remaining $2.1 million was funded by Health Canada.

The 780-square-metre fa-cility, that opened in October, boasts two medical examina-tion rooms, two dental chairs, plus office and meeting space and a fitness centre. I employs about 16 people.

Lynn Kruger, the band’s manger of health programs, said First Nations traditional medicine is used.

“It’s at a point (now) where we can start taking control of our health services, and health and wellness can be provided in a way that’s culturally ap-propriate for our community members.”

She noted First Nations people have many of the same health concerns, like obesity and diabetes, as the broader population, although the prob-lem seems more acute among aboriginals.

“The numbers can be quite high in our First Nations com-munities, and that’s part of the reason for our holistic ap-proach to health care.”

The low-slung building, which will be equipped with a geothermal heating and cool-

ing system, was designed by Iredale Group Architecture, which won awards for its work on the Outma School. Local firm Greyback Construction will handle the build.

The school, health centre and a new band administration

office to follow will form the planned community hub, ex-plained Chief Kruger.

“I’m really proud to say that we’re stepping it up,” he said. “We’re very determined to cre-ate a stronger, healthier com-munity.”

PIB health centre builds strong foundation

Men and women who adhere to a vegan or vegetarian diet may find that mixing and matching certain foods they eat can greatly improve their overall health.

While studies have debunked the once accepted notion that vegans and vegetarians do not have enough iron in their diets be-cause they do not eat red meat, it’s important to note that, even though vegetables do provide vegans and vegetarians with a sub-stantial amount of iron, the iron vegans and vegetarians get from grains and vegetables is a different type of iron that is not absorbed as well as the iron found in meat. In addition, certain staples of the vegetarian diet further limit iron absorption. But consuming vitamin C at the same time as iron-rich foods can enhance iron absorption, ensuring vegans and vegetarians get the iron their bod-ies need.

Vegan myths debunked


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The first steps in a $20-mil-lion journey are now being taken by the South Okanagan Similkameen Medical Founda-tion.

That’s the goal in the Foun-dation’s new fundraising cam-paign for medical equipment in the $325-million Patient Care Tower at Penticton Regional Hospital.

There are 91,000 reasons to donate to the campaign – equal to the number of people in the South Okanagan-Similkameen, says Janice Perrino, the Foun-dation’s executive-director.

“Whatever the issue, wheth-er it’s an emergency, whether it’s day surgery or whether it’s four-day surgery, it’s your hos-pital and we are going to build it the way we always build things in this town – and that’s the best,” she said.

Construction of the new tower will start in 2016, its big-gest addition since PRH opened 65 years ago.

The tower will include 84 new single-patient rooms, new operating rooms, ambulatory care clinics and allowing for the emergency department in the existing building to be ex-panded to four times its current size.

Lori Motluk, Interior Health’s acute health service administrator for the South Okanagan, said the average pa-tient load at PRH is currently at 110 per cent of capacity.

The wheels are already start-ing to turn in the initial search for major donors, including lo-cal service clubs, various aux-iliaries and corporate interests.

Among the first to be ap-proached was the Penticton Ro-tary Club, one of seven Rotary clubs in the South Okanagan-Similkameen.

Club president Cal Meikle-john said the PRH project is among three short-listed proj-ects currently being considered by Penticton Rotary as their major community project.

“It’s a very exciting proj-ect,” he said. “It will make a huge difference in the commu-nity, in the region.”

Meiklejohn noted similar hospital projects in Kelowna and Vernon have gained ap-proval in recent years. Now it’s Penticton’s turn.

“Penticton has been a bit of a poor daughter for many years in terms of capital infrastruc-ture, so it’s nice to see,” he said.

Perrino noted both the Kelowna and Vernon projects required financial support from their local hospital foundations.

Rotary could decide to choose more than one project, and the fundraising campaign could extend to a maximum of three years.

This is the type of time frame the community can embrace. Take a pledge of $100,000.

That’s a lot of money for any service club, auxiliary or even a major business to con-sider. But, if undertaken in more “bite size” donations of $20,000 a year for five years, it isn’t so daunting.

There are also naming op-portunities, said Perrino.

“What the government al-lows us to do is that for a gift of 10 per cent of the cost to build a room, you can name that room,” she said.

Costs for donors can range from $30,000 for a regular pa-tient room up to $1 million or $2 million for an operating room.

The PRH project will obvi-ously be a huge economic driv-er for our region. Construction alone is expected to generate some 2,000 jobs.

“At a cost of $325 million, it will be the largest project ever undertaken in the South Okan-agan-Similkameen,” Perrino said. “For most of us, we will never build another hospital in our lifetime.”

For more information about donating, contact: South Okanagan Similkameen Medi-cal Foundation, 250-492-9027, toll free 1-866-771-0994, email [email protected] or visit our website at www.sosmedicalfoundation.com

Funding push for medical foundation

Lori MotLuk of Interior Health outlines plans for the $325-million expansion of Penticton Regional Hospital. The South Okanagan Similkameen Medical Foundation will be raising $20 million for medical equipment in the new tower.

Submitted photo

When did buying milk be-come such a complicated task?

A trip down the dairy aisle can be a long process as con-sumers are faced with soy, al-mond, coconut, hemp, or cow’s milk. To add to the confusion, recently there have been some reports advising people to choose alternatives to cow’s milk.

The truth is as long as you are able to drink cow’s milk without any negative effects, it remains a safe and nutritious beverage choice.

Cow’s milk is an affordable source of protein. Compared to milk alternatives it has the most protein at eight grams per cup. Soy milk is close behind with six grams, whereas almond milk, rice milk and coconut milk have only one gram or less of protein per cup.

Most milk alternatives are not considered a good source of protein. If you drink a milk alternative it is important to make sure you are including high protein foods in your diet such as lean meats, beans, nuts and tofu.

Cow’s milk is also a great source of vitamin D and cal-cium, which are important for bone health. These nutrients help protect you from osteopo-rosis as you age.

Some people have argued that humans cannot absorb the calcium in cow’s milk; how-ever, a study published in the American Journal of Clinical Nutrition showed that the calci-um in cow’s milk is more read-ily absorbed than the calcium in fortified milk alternatives and foods such as spinach and almonds.

There are reasons why some people do not drink cow’s milk including dairy allergies, lac-tose intolerance or choosing to follow certain diets such as veganism. If you do not drink cow’s milk, these tips can help you choose a healthy alterna-tive:

Choose a product that is fortified. The nutrition label should indicate it has at least 30 per cent of your daily value (% DV) of calcium and 45 per cent of your daily value for vitamin D. Look for products that are unsweetened. Many milk alter-

natives contain added sugars so check the ingredients list.

Drink up! No matter which milk you drink, aim for two cups each day to make sure you

get enough vitamin D and cal-cium for healthy bones and a healthy body.

Courtney Gault is a dietetic intern with Interior Health

Living well: The dairy dilemma


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February 25, 2015

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