38 minute read
Health & Wellness
Eat According to Your Genes!
Nutrigenomix cracks code about best foods for you.
by Samara Felesky-Hunt
Samara Felesky-Hunt, BSc, RD Sports & Wellness Registered Dietitian 403-243-2506 ext. 330 wellness@glencoe.org
More and more dietitians are tailoring diets to individuals’ genetic makeups. A new wave of DNA testing can determine with precision which foods are right for you. What you eat can ultimately benefit your body metabolism, energy, cardio, brain health, gut health and your fitness performance.
Those are some good reasons to do genetic testing! If you truly want to know what foods might make you bloated, fatigued or overweight, or which vitamins you should take, the DNA panel will reveal the scientific truths based on your unique genes. Your genetic code is analyzed to determine how your genes influence your food intolerances, eating behaviours, macronutrient, mineral and vitamin metabolism as well as your physical activity. Through Nutrigenomix genetic testing, you’ll truly find out and discover: “Is a gluten free diet right for me? Am I drinking too much coffee? Do I have a marker for being overweight? Am I lactose intolerant? How easy is it?”
One quick saliva sample and four weeks later you’ll have a comprehensive DNA report for personalized and specific nutrition recommendations.
Samara Felesky-Hunt, RD, Sports & Wellness Registered Dietitian, will meet with you and walk you through your genetic findings and personalized report. She’ll reveal how you need to eat for your future health to maximize your full genetic potential. Come by the Wellness Centre today and spit away to better health! The answer may be in your genes. A
P ersonaliz ed Nutrition As ses sment Ea t A c c or ding t o Y our Genes What is the science?
World-renowned researchers have
found that variations in 45 of our
Genetic T es ting t o Optimiz e P erf ormanc e NEW TES T 45 genetic mark ers N u t r i g e n o m i x ® r e p o r t s a r e f o r i n f o r m a t i o n p u r p o s e s o n l y a n d a re n o t i n t e n d e d t o b e u s e d a s m e d i c a l a d v i c e . T h e a d v i c e i n t h e s e r e p o r t s i s n o t i n t e n d e d t o t r e a t , d i a g n o s e o r c u r e a n y m e d i c a l c o n d i t i o n o r d i s e a s e . C l i e n t s w i t h m e d i c a l c o n d i t i o n s s h o u l d n o t c h a n g e o r s t o p t h e i r m e d i c a t i o n s o r m e d i c a l c a r e w i t h o u t c o n s u l t i n g w i t h t h e i r p h y s i c i a n fi r s t . T h e a d v i c e i n N u t r i g e n o m i x ® r e p o r t s i s n o t i n t e n d e d f o r c h i l d re n o r f o r w o m e n w h o a r e p r e g n a n t o r n u r s i n g . I f y o u h a v e a n y q u e s t i o n s , p l e a s e c o n t a c t u s a t i n f o @ n u t r i g e n o m i x . c o m . Nutrigenomix.com info@nutrigenomix.com @Nutrigenomix with Samar a F elesk y -Hunt (BSc, RD ) Samar a is a R egis t er ed Dietician with a suc c es sful c onsulting pr actic e . She specializ es in w eight management, vitamins, diges tiv e disor ders, f ood int oler anc es/ aller gies, tis sue r epair , immune s y s t em enhanc ement, pediatric/ adolesc ent nutrition and sports nutrition. • Ea t Smart er • T r ain Har der • R ec o v er F as t er F o r T e r m s o f U s e a n d P r i v a c y i n f o r m a t i o n , p l e a s e v i s i t o u r w e b s i t e a t w w w . n u t r i g e n o m i x . c o m . © C o p y r i g h t 2 0 1 5 N u t r i g e n o m i x I n c . A l l R i g h t s R e s e r v e d . $3 99 Nutrigenomix As ses sment $90 F ollo w -up As ses sment t o discus s the r esults T he Glenc oe Club 6 36 - 29 A v enue S W Calgary , AB T2S 0P1 40 3-28 7 -4 17 4 w ellnes s@glenc oe . or g V isit the W ellnes s C entr e f or mor e details. WELLNESS S P O R T Ar e y ou drinking t oo much c off ee ? Is a glut en-fr ee diet right f or y ou? W ha t about a high pr ot ein diet f or w eight los s ? Genetic T es ting f or P ersonaliz ed Nutrition NEW TES T 45 genetic mark ers N u t r i g e n o m i x ® r e p o r t s a r e f o r i n f o r m a t i o n p u r p o s e s o n l y a n d a re n o t i n t e n d e d t o b e u s e d a s m e d i c a l a d v i c e . T h e a d v i c e i n t h e s e r e p o r t s i s n o t i n t e n d e d t o t r e a t , d i a g n o s e o r c u r e a n y m e d i c a l c o n d i t i o n o r d i s e a s e . C l i e n t s w i t h m e d i c a l c o n d i t i o n s s h o u l d n o t c h a n g e o r s t o p t h e i r m e d i c a t i o n s o r m e d i c a l c a r e w i t h o u t c o n s u l t i n g w i t h t h e i r p h y s i c i a n fi r s t . T h e a d v i c e i n N u t r i g e n o m i x ® r e p o r t s i s n o t i n t e n d e d f o r c h i l d re n o r f o r w o m e n w h o a r e p r e g n a n t o r n u r s i n g . I f y o u h a v e a n y q u e s t i o n s , p l e a s e c o n t a c t u s a t i n f o @ n u t r i g e n o m i x . c o m . Nutrigenomix.com info@nutrigenomix.com @Nutrigenomix P ersonaliz ed Nutrition As ses sment Ea t A c c or ding t o Y our Genes with Samar a F elesk y -Hunt (BSc, RD ) Samar a is a R egis t er ed Dietician with a suc c es sful c onsulting pr actic e . She specializ es in w eight management, vitamins, diges tiv e disor ders, f ood int oler anc es/ aller gies, tis sue r epair , immune s y s t em enhanc ement, pediatric/ adolesc ent nutrition and sports nutrition. • Ea t Smart er • T r ain Har der • R ec o v er F as t er F o r T e r m s o f U s e a n d P r i v a c y i n f o r m a t i o n , p l e a s e v i s i t o u r w e b s i t e a t w w w . n u t r i g e n o m i x . c o m . © C o p y r i g h t 2 0 1 5 N u t r i g e n o m i x I n c . A l l R i g h t s R e s e r v e d . $3 99 Nutrigenomix As ses sment $90 F ollo w -up As ses sment t o discus s the r esults T he Glenc oe Club 6 36 - 29 A v enue S W Calgary , AB T2S 0P1 40 3-28 7 -4 17 4 w ellnes s@glenc oe . or g V isit the W ellnes s C entr e f or mor e details. WELLNESS inherited genetic markers determine how we respond to foods, beverages and supplements. Our genes determine whether we are prone to specific vitamin deficiencies, whether we are gluten or lactose intolerant and how quickly (or not) we metabolize carbs, fats, protein, caffeine and sodium.
To learn more, pick up a Nutrigenomix brochure in the Wellness Centre or visit glencoe.org
We’re excited to announce that we’re expanding the Be Well & Live Strong cardiac program to cover all chronic health conditions.
by Jessica Power Cyr, MSc, Wellness & Lifestyle Director
Our cardiac prevention and rehabilitation program has been very successful this year. Since our goal at The Glencoe Club is to be as inclusive as possible, we’re now going to use the program to reduce the stigma associated with all chronic health conditions.
We asked ourselves: “What’s the goal of the Be Well & Live Strong program?” The answer: “To ensure club members are living quality lives, have a reason to get out of the house and feel valued and loved.” Why only offer this service to cardiac clients when the goal is similar for everyone?
The Be Well & Live Strong program for Chronic Health Conditions welcomes you if you have/had the following conditions: • Cardiovascular Disease - Coronary Artery Disease - Stroke or Peripheral Artery Disease - High Blood Pressure/ Cholesterol • Diabetes • COPD • Parkinson’s • Muscular Dystrophy • Dementia
We meet every Monday, Wednesday and Friday from 10:30 – 11:30 am. The cost is $30 per class or $90 a week if you attend three times. We only charge you when you come to class.
The program includes a personalized exercise program with 25-30 minutes of cardiovascular training, 15-20 minutes of strength training, five minutes of balance training and additional flexibility training. We always take pre- and post-session heart rate and blood pressure readings and we check blood sugar levels to identify diabetes-related issues.
Our goal is to provide you with the tools to Be Well & Live Strong into older age with our supervised exercise program.
If you think this program is right for you or someone you love, contract Jessica, Wellness & Lifestyle Director, at 403-287-4178 or jpowercyr@glencoe.org A
Being Active Must be the Canadian Norm, Not the Exception!
by Jessica Power Cyr
Comparisons with 37 other countries show Canada’s infrastructure and programs aren’t enough to get kids active overall. We’re at the back-of-the-pack in grades that measure physical activity.
The grades are from the ParticipACTION Report Card on Physical Activity for Children and Youth and were compared to 37 other countries across six continents. The comparisons were led by Dr. Mark Tremblay, Director of the Healthy Active Living and Obesity Research Group at the Children’s Hospital of Eastern Ontario Research Institute (HALO-CHEO) and Chief Scientific Officer of the ParticipACTION Report Card. Jessica Power Cyr, MSc Wellness & Lifestyle Director 403-287-4179 jpowercyr@glencoe.org
“Urbanization, mechanization and an increased use of motorized transport have reduced physical activity levels globally,” said Tremblay. “Canada must resist the decline in habitual movement fueled by these trends — and not just by creating policies, strategies, facilities and bike lanes, but also by encouraging and re-establishing Canadian cultural norms where being physically active year-round, through outdoor play, transportation, recreation and sport, are the Canadian standard, not the exception.”
Countries with the most active children and youth overall, including Slovenia, New Zealand and Zimbabwe, rely on very different approaches to get kids to move more, but what is consistent between them is that physical activity is driven by pervasive cultural norms.
Being active is not just a choice, but a way of life.
Slovenia reports the highest grade (A-) for Overall Physical Activity: 86 per cent of boys and 76 per cent of girls 6-to-18 years old get the recommended 60 minutes of heart-pumping physical activity per day, in comparison to just nine per cent of 5 to 17-year olds in Canada (D-). What’s driving this behaviour is physical education in Slovenia’s school system (A in School) – it’s a cultural norm, evaluated on an annual basis and so well established that it provides appropriate measures to deal with overall inactivity levels. For example: Slovenian primary schools offer access to 77 minutes of in-school, professionally taught physical activity each day.
In Zimbabwe, over 80 per cent of children use active rather than motorized transport to get to and from school (A- in Active Transportation), compared to 25 per cent of 5 to 17-year olds in Canada (D). Even though there may be no other choice but for Zimbabwean children and youth to make walking or biking to school a way of life, they see physical activity as an enjoyable and integral part of their lifestyle and heritage.
In the Netherlands, being known as a cycling nation is responsible for a large part of the daily physical activity in Dutch youth. The Dutch use their bikes as a means of transportation, but also for sports and exercise — it’s the way of life there.
Physical activity is not a priority in Canadian children’s lifestyles. In Canada, we have focused largely on building infrastructure, but less on shifting social norms from a culture of convenience to a culture of encouraging and embracing physical activity throughout the day, every day. We need to focus more on social engineering. In order to be successful, we must create a climate in Canada
where making the active choice is the default. Inactive modes of transportation to and from school, too much screen time and being too busy for free play are all contributing to Canada’s lagging grades in the comparisons. It will take many facets of Canadian society, working together, to shift behaviours to get our children and youth more physically active. Loosen the reins a little and let kids be kids. “Let’s look at family life as one arena in which to shift social expectations,” says Elio Antunes, President and CEO of ParticipACTION.
Tips for Canadian parents: • Get active with your children at a young age • Teach children the importance of physical activity and healthy living • Avoid hyper-parenting and give children the freedom to decide how to be active, especially outdoors, to encourage more free play and a love for it
Follow the guidelines, reap the rewards Did you know that you don’t have to be an athlete to be active? Or that sitting all day is bad for you, even if you’re active enough the rest of the time? The Canadian Physical Activity and Sedentary Behaviour Guidelines outline the amount and type of physical activity you need at every age and stage of life. And, for the first time, the new 24-hour Movement Guidelines for Children & Youth also include sleep. Following the guidelines will help reduce the risk of chronic disease and lead to a more focused mind, a stronger, fitter body and a more enjoyable life.
24-Hour Activity Guidelines
Sweat - moderate to vigorous physical activity An accumulation of at least 60 minutes per day of moderate to vigorous physical activity involving a variety of aerobic activities. Vigorous physical activities and muscle and bone strengthening should each be incorporated at least three days per week.
Step - light physical activity Several hours of a variety of structured and unstructured light physical activities.
Sleep Uninterrupted nine to 11 hours of sleep per night for those aged five to 13 years and eight to 10 hours per night for those aged 14 to 17 years, with consistent bed and wake-up times.
Sit - sedentary behaviour No more than two hours per day of recreational screen time, limited sitting for extended periods. Preserving sufficient sleep, trading indoor for outdoor time and replacing sedentary behaviours and light physical activity with additional moderate to vigorous physical activity can provide greater health benefits.
Being active for at least 60 minutes daily and limiting time spent being sedentary to less than two hours per day can help children: • Improve their heath • Do better in school • Improve self-esteem and confidence • Maintain a healthy body weight • Improve their fitness • Grow stronger • Have fun playing with friends • Learn new skills • Feel happier
For optimal health benefits, children and youth (aged five to 17 years) should achieve high levels of physical activity, low levels of sedentary behaviour and sufficient sleep each day.
For more information, please visit: www.participaction.com A
150 Activities to Get You Moving!
by Jessica Power Cyr, MSc, Wellness & Lifestyle Director T his year our vast and beautiful country is turning 150 years young. To help with the celebration, ParticipACTION has created a fun and engaging playlist of 150 different activities to get you moving — 150 activities that define our land and our people. The list includes activities such as sledge hockey to lacrosse to high kicks and so much more. The goal is to get out there and try as many activities as you can. If you visit the ParticipACTION website (www.participaction.com), you can register and start tracking your activities. Plus, you can win some great prizes! The goal of the ParticipACTION 150 Playlist is to get you moving more and moving often. It gives you permission to get out of your comfort zone and try something new. Why as Canadians should we be moving more and moving often? Because physical activity is medicine. The Canadian Society for Exercise Physiology (CSEP), the American College of Sport Medicine (ACSM) and the World Health Organization (WHO) all recommend we move more and sit less. A more active lifestyle will create a better life with less chronic health conditions such as cardiovascular disease. Every step you take, every move you make, every finish line you cross and every grocery bag you carry is a choice worth making. Your quality of life depends on it. It’s never too early or too late to get started. Let’s get people of all ages sitting less and moving more.
A few activities (and their position) on the 150 Playlist:
2. Cycling
4. Swimming
9. Pilates
14. Golf
19. Walking
27. Yoga
33. Housework
44. Pickle ball
67. Squash
74. Potato sack racing
90. One foot high kick
100. Fishing
105. Fencing
112. Monkey Bars
113. Tug O War
124. Sailing
140. Bean Bag Toss
142. Roller Derby
150. Hiking
For more information, please visit the following websites: www.csep.ca www.participaction.com www.exerciseismedicine.org/support_page. php/evidence-for-eim/
The Cost of Physical Inactivity in Canada
A study of the health care cost of physical inactivity in Canadian adults estimated it at $6.8 billion a year, in 2009 and it continues to rise.
Currently Canadians are moving less and less. Here are some stats to consider: • 85% of adults (20 - 79 years) and 93% of children (6 - 19 years) are not meeting the minimum requirement of physical activity to see health benefits. • As adults, we spend 9.5 hours every single day being sedentary (not including sleeping). What does sedentary mean? It’s driving to work, sitting at a computer, watching TV, playing video games, reading or doing nothing at all. But what is even scarier? Our children are sedentary for 8.6 hours a day!
Why is physical inactivity or being sedentary such a problem? Physical inactivity is a leading cause of death worldwide and is a major risk factor for chronic health problems such as cardiovascular disease, type II diabetes, dementia and several cancers. • Physical inactivity was responsible for an estimated 5 million deaths (9% of the total global premature mortality) • Almost one-third of the world population was categorized as being physically inactive
The World Health Assembly, (the decision-making branch of the World Health Organization) understands the health burden and costs associated with physical inactivity. The organization is combating physical inactivity as a priority objective for global action, believing it will help control the rising burden of noncommunicable diseases (NCDs).
We can improve these stats and be part of the change. Canada’s 150th birthday is an opportunity to reflect, grow and evolve. It’s an opportunity to become a better nation. Let’s take the opportunity to get out there and try something new! You never know what you’ll learn and you’ll never know what you enjoy until you try something new. It’s never too late to get started.
Remember that, like taking action to fulfill any objective or reach any goal, it all begins with planning. We need to plan doctor’s appointments and business meetings… and we need to plan physical activity or it won’t happen. Start with baby steps! A
TOP BENEFITS OF PHYSICAL ACTIVITY
1. Improved mental health 2. Improved aerobic and muscular fitness 3. Better body composition 4. Improved (and increased) sleep 5. Increased self-confidence 6. Increased social interaction 7. Increased immune function 8. Increased life expectancy 9. Decreased blood pressure 10. Decreased cholesterol 11. Decreased need for medication
This summer, reveal your best self
The 90-Day Focus oers customized and sustainable solutions to support your individual needs.
With the guidance of a Dietician, Personal Trainer and Wellness Coach, you can create your path to success and celebrate the journey along the way!
90-DAY FOCUS
All you need is commitment, focus and 90 days!
For more information or to register call 403-287-4144 (586) or email 90days@glencoe.org Registration is on-going.
The Wellness Centre is proud to offer some wonderful products to support you in your wellness journey
WATER PILLOWS Allow nerve stimulation and give each user the freedom to choose the water level that suits their comfort. Perfect for all types of sleepers.
INJURY & PREVENTION EQUIPMENT • sit discs • foam rollers • a variety of small balls
KINESIO TAPE Therapeutic and sports tape that helps create stability at a joint while allowing for mobility.
INNATE CHOICE NUTRITIONAL PRODUCTS Evidence-based, optimal quality, fad-free, natural nutritional products.
We offer: • Vitamin D Sufficiency Drops • Omega Sufficiency Liquid • Omega A + D Sufficiency Liquid & Capsules • Probiotic Sufficiency
Be sure to pop by the Wellness Centre today! New products are coming in on a regular basis.
403-287-4174 wellness@glencoe.org
• NUTRITION • EXERCISE • LIFESTYLE MANAGEMENT • WELLNESS
Can One Story Change Everything?
The Alberta Family Wellness Initiative was created to improve health and wellness — for everyone.
by Alberta Family Wellness Initiative
We know there’s a connection between what happens to us when we’re children and who we become as adults — but what’s the nature of that connection? Why does it matter? And what can we do about it? In 2007, the Palix Foundation established the Alberta Family Wellness Initiative (AFWI) to help tackle these questions. The AFWI is a network of Albertans working together to change policy and practice in ways that improve health and wellness for all of us. It all starts with some key knowledge about brain development.
Building a brain Scientists have proven that many problems related to physical health, mental health and addiction have their roots in early childhood experiences. After all, our brains are not “done” when we’re born; our brain architecture (the brain’s physical structure) continues to develop as we grow. The experiences we have during early childhood and at other sensitive developmental periods, literally shape our brains. Early experiences like abuse, neglect, or family dysfunction have been proven to compromise brain development and are associated with a range of negative health outcomes. Conditions we usually think of as “adult” problems, such as depression, addiction and heart disease are, in many cases, the result of such experiences. Fortunately, science has also shown that effective support during crucial developmental periods, including responsive care, strong communities and stable environments, can help mitigate the negative effects of adversity and support healthy brain development.
Strong brains don’t build themselves. Healthy brain development is a collaborative project that involves all of us. The "Brain Story" This body of scientific knowledge about brain development and how it affects lifelong health is called the Brain Story. The more widely the Brain Story is understood by all Albertans — from community leaders, health care practitioners, social workers and policy makers to teachers and parents — the more capable we are of nurturing healthy brain development and building better health outcomes for families and individuals.
Mobilizing knowledge Strong brains don’t build themselves. Healthy brain development is a collaborative project that involves all of us. This is where the AFWI comes in. In consultation with North America’s leading experts, the AFWI supports and applies research about early brain development and its connection to adult health. The AFWI has funded and initiated events, conferences, learning resources and research related to early childhood development, mental health and addiction. It supports all families in providing nurturing environments for children, as well as evidence-based care for people of all ages struggling with a mental health problem or an addiction. The AFWI is only 10 years old, but its efforts are already changing individuals, families and communities in Alberta.
Being part of the change Find out more about the work of the Alberta Family Wellness Initiative/Palix Foundation at a free presentation on Tuesday, June 13, 2017 from 5 – 7 pm. This presentation is open to all Glencoe members, families (age 16 years and older) and their guests. Light refreshments will be served. Please register in GameTime (WEL1375) by June 10. A
Tuesday, June 13 | 5 - 7 pm Can One Story Change Everything? Alberta Family Wellness Initiative (AFWI) invites all Glencoe members, families (ages 16 and older) and guests to a reception and presentation to learn how early childhood experiences impact outcomes including mental health and addictions. Sign up in GameTime WEL1375.
Garden Like it’s a Yoga Retreat!
A primer on yoga poses and stretches for gardeners.
by Suzette O’Byrne, Recreation Manager and Anne Cox, Yoga Therapist
Gardening is relaxing, meditative and rewarding but can also leave us feeling like the broken branches, mulch and discarded weeds we painstakingly clear away! In the early season, gardening can be very physical. Your body might not be prepared for low squats, lifting, twisting and pulling. By using the principles and poses of yoga before, during and after your gardening day, you can ensure you develop a positive relationship with the ground you’re tilling. You won’t end up calling “defeat” and buying astroturf and concrete instead! Regular yoga will improve your mobility and stability. And it will deepen your awareness of what’s happening in your body, letting you know when to “leave that last piece of grass” for another day.
It’s important to take time to prepare your body for gardening, the same way we prepare the soil before we plant. This can help you avoid physical discomfort and, when sensations do arise, give you the time to be aware of them and address them instead of having them go past the point of no return. Use these poses in the order given or as you need them according to how you feel that day.
“This practice of Yoga is to remove weeds from the body so that the garden can grow.” - Sir BKS Iyengar (yoga guru)
Planning Time to breathe and plan while calming the mind • In a comfortable, seated position, with a straight spine and neutral pelvis, feel the breath moving in and out of the nose. Then feel the breath moving in through the nose, down the spine to the belly and then back up to the nose. Nose-tonavel, navel-to-nose. Follow the breath for three minutes (set a timer so you don’t keep looking at the clock). When your mind wanders, come back to nose-to-navel, navel-to-nose. • Set an intention for today’s gardening session — what do you want to accomplish today? What will you leave and what will you focus on? What energy do you have today? How are you feeling? What is your time frame and what tools/equipment do you have? Does this line up with your goals? Be realistic and then picture your accomplishment. You may want to make intentions such as: I will stay present, I will listen to when my body says to stop or I will do this section of the garden. • Exercise myofascial release with a roller or tennis ball. Help release tight muscles by rolling out your upper back and the front of your thighs, buttocks and calves.
Preparing the soil Help release and strengthen your body • Cat Pose (Marjarasana) Use this pose to warm up and release the upper back and hip muscles. It will also release tension in the spine and increase mobility through the spine, hips and shoulder girdle. This variation will also initiate movement from your core which will be vital when you’re gardening. a. From a table top/all fours position, exhale and draw in the pelvic floor and abdominal muscles as you press your spine to the sky. Inhale and relax the pelvic floor/ abdominal muscles allowing the belly and spine to release to the floor. b. Explore this movement by moving your hips backwards as you exhale, your spine to the sky, moving your weight forward as you inhale. c. Explore all planes of motion by moving side-to-side and around in a circle with your breath (like you are scraping the inside walls of a large peanut butter jar with your spine). d. This pose can be done standing with your hands on a table or back of a chair with knees slightly bent.
• Little Bridge (Setu Bandhasana) This is a great pose to increase hip and low back strength and for gently warming up the spine. a. Laying on your back with your knees bent and
feet flat on the floor, arms by your side, press your hips to the sky by pressing evenly into both feet on an inhale. Exhale and lower your hips to the ground. b. Increase your buttocks activation by pulling one knee towards your chest with your hip flexors (arms stay on the ground) and pressing the hips up toward the sky with the other leg. Hold this position for five breaths and then lower and repeat with the other leg.
• Triangle Pose (Trikonasana) Open your hips, get the legs active and stable and ready-to-go and release your upper back in this standing pose. a. Standing with your legs three to four feet apart
(comfortable distance), turn your right foot forward and left foot between 90 or 45 degrees. Lift up from the arches of your feet and activate through the legs to the hips. b. Reach your right arm and spine to the right as far as you can comfortably as you hinge from your right hip. Move your hips to the left as you reach to the right. Place your right hand on your right leg and reach your left hand to the sky, rotating the upper spine as you reach. Keep your neck and spine long. Take a few breaths in this position and then repeat on the other side.
• Tree Pose (Vrksasana) Activate your core, increase the stability in your hips and spine, improve your balance and start to become connected to nature in this balance pose. a. Stand tall and balanced in your posture. Bring your hands before your heart and your gaze four to six feet in front of you as you lift one foot off the ground and place it on your inner thigh or shin. Stand very tall in your standing hip, avoiding sinking. Stay here a few breaths and then repeat on the other side.
Planting Poses to release tension • Mountain Pose (Tadasana) This is a great pose for watering the garden or just inspecting your progress. a. Stand tall with your collar bones open, shoulder blades flat on the ribcage and spine reaching to the sky. Place equal weight on both feet and lift through your hips.
54 glencoe.org • Side Bending Tree (Vrksasana variation) Use this pose to release the spine laterally and balance any bent over positions. a. Start in Tree Pose (from the Preparing the Soil section) and then bring one arm overhead and the other to the lifted knee. Slowly tip to the side and lengthen the standing side of the body. Repeat on the other leg.
• Seated Twist (Marichyasana) Release your spine and hips as you go. a. Sitting with legs straight out in front of you,
bend one knee and cross it over the other thigh. b. Sit tall and turn towards the bent knee, focusing the twist in the upper back. Keep the pelvis still and legs grounded. c. Repeat the other side.
Letting it grow Poses to achieve release after planting • Kneeling Lunge (Anjaneyasana) Release your hips and re-align your spine as you open your chest and shoulders. a. With one leg forward and other shin on the ground, press forward with your back thigh to open up the front of the hip. Bring your arms over your head and reach towards the sky, lengthening your spine. Reach your chest forward, keeping your core engaged to minimize the low back curve and directing it to the upper spine. Hold a few breaths and then repeat the other side.
• Rainbow Twist Release the spine, open the chest and hips. a. Laying on your side with your hips stacked, hips and
knees bent to 90 degrees and arms in front of you, bring your top hand to the ceiling and then rotate through your upper spine, bringing your arm around in a rainbow. b. Hold a few breaths and repeat and then take the motions to the other side.
• Hip Stretch at the wall or on a chair Release the buttocks and the spine. a. Lay on your back with your spine neutral and pelvis flat on the ground. Bring your right ankle to your left knee and allow your right knee to rotate outwards. There’s no need to press on the thigh — instead allow it to relax in a lengthened position. b. Bring your arms over your head to increase the stretch through the shoulders and the latissimus dorsi muscles (back muscles). c. Lay here for a few breaths and then switch sides. Repeat two to three times.
• Tree pose
Corpse Pose (Savasana) Take a couple of minutes to just BE in this rest and revitalizing pose. a. Lay flat on your back with your legs out straight or over a small pillow. Let your arms rest by your side. Allow your body to be heavy as it releases any tension. Focus on the rising and falling of the breath in the belly and torso as ease flows back through the body. b. Reflect on your intention, your gardening journey and
where you are right now. Accept and embrace where you are at in this POINT of the journey and the learning and understanding that living in the present provides. A
Suzette O’Byrne is a yoga therapist (IAYT) and the Recreation Manager at The Glencoe Club. Join Suzette on Fridays at noon for drop-in Yoga Themes.
Anne Cox is a yoga therapist and experienced Registered Yoga Teacher (E-RYT) with the Yoga Alliance. Anne teaches yoga throughout Calgary and Cochrane and specializes in customized yoga.
Yoga can help your body, mind and spirit to blossom. Both yoga and gardening are meditative activities in which you will gain a greater sense of peace and well-being. As we tend our gardens, so, too, we tend our souls. Take time to smell the flowers as you care for them — allowing both of you to grow.
Seated Twist
Is Your Body a Nice Place to Live?
by Dr. Jeffrey N. Scholten
Even if you’re not entering a beauty pageant or marrying into the Royal Family, proper posture is critical. Without it, you’ll look and feel older than you need to. It’s a fact: people with good posture look and feel younger. The Glencoe Club has recently partnered with The Vital Posture™ Clinic to enhance members’ ease of access to a littleknown, but highly effective, set of spinal care procedures developed by the National Upper Cervical Chiropractic Association (NUCCA). Drs. Hillard, Hopf, Scholten and Speranza are excited to open office hours in The Glencoe Club’s newly renovated Wellness Centre.
Good posture can help you do the things you want to do… for longer. With a neck and spine that are out of alignment, you’ll experience pain. The resulting wear-and-tear on your joints could also slice years off doing the things you love such as hiking, golfing, skiing and dancing. Keep doing your favourite activities well into your golden years. Stand straight and enjoy a healthier life!
If you have a sore neck or back, suffer from migraines or even have sore feet, chances are it’s related to your posture. Poor posture leads to a host of health problems. It can mean an unbalanced body, and we all know how important balance is in all aspects of our lives. Health, family time, work, friends — it’s all connected. A balanced body with proper neck and spine alignment are critical to your well-being and your ability to enjoy life.
The most vulnerable area of the neck is referred to as the craniocervical junction (CCJ). In layman’s terms, the CCJ is made up of the top of your neck and the bottom of your skull, and this area is the focus of the NUCCA procedure. Accidents and injury to your neck can create a weakness in this vital region of your body. This weakness can show up as a tilted head, a longer leg, a low hip or shoulder, or twisting in your body’s framework.
Left untreated, injury to the CCJ can result in a variety of complaints; the foremost symptom experienced by people with this condition is pressure headaches (this condition is very evident in a city like Calgary, where we all know people
56 glencoe.org who suffer from ‘Chinook headaches’). In addition to pressure headaches, CCJ problems are also characterized by neck pain, dizziness, loss of balance and difficulty walking, hand weakness, hand or leg numbness/tingling, drop attacks, and post-exertional head pain. The degree and frequency of these symptoms are typically determined by the severity of the condition.
Catastrophic injury to this region of your spine can be life-threatening. Any serious damage can have significant consequences to your health. In car accidents, slips on the ice and other mishaps leading to concussions, your neck is susceptible to injury. Damage to the extremely important CCJ can trigger a progressive, degenerative condition in the body. Once recognized, however, it can often be successfully managed with appropriate care. Your CCJ needs to be functioning optimally. Getting a detailed check-up from the neck up is a great way to optimize your health.
The sensitive nature of this region requires precise assessment and intervention. Without the use of manipulation or instruments, NUCCA practitioners re-balance the head and neck. This is done through a light, precise and personalized contact applied to the top vertebrae allowing your body to rebalance itself. The average improvement to postural positioning is dramatic and substantial.
Glencoe culture supports its members in the pursuit of health. Since we only get one body, the more we know about how to take care of it, the better. We are here to support and optimize your body’s performance and to help you age gracefully. A
The goal of the NUCCA procedure is to allow your spine to maintain its correct and ideal position for the rest of your life with as few adjustments as possible.
Dr. Jeff Scholten Dr. Jeff Scholten is the current President of the National Upper Cervical Chiropractic Association (NUCCA), a Board Certified Diplomate in Chiropractic Craniocervical Junction Procedures, and a Fellow in Chiropractic Craniocervical Junction Procedures. Dr. Scholten is the clinic director of The Vital Posture TM Clinic and is a practice consultant whose research interest lies in investigating the relationship between the neck and temporomandibular disorders (TMJD). An engaging public speaker, Dr. Scholten regularly presents to chiropractic and non-chiropractic audiences; he was honoured to be recognized as the Upper Cervical Chiropractor of the Year in 2015 by the International Chiropractic Association’s Council on Upper Cervical Care.
Dr. Mylène Hopf Dr. Hopf has dedicated her career to helping people live long, active and energetic lives, free of pain. After graduating Magna Cum Laude from Life Chiropractic College West in Northern California, Dr. Hopf joined the Vital Posture Clinic in 2010. Committed to providing the highest quality care, Dr. Hopf continually furthers her education, ensuring her clients receive the best service and care possible. Dr. Hopf has ongoing involvement with the National Upper Cervical Chiropractic Association (NUCCA), recently completed a certificate in Pain Management with the University of Alberta, is completing a three-year Post Graduate Diplomate in Chiropractic Craniocervical Junction Procedures, and is actively engaged with both, the Alberta and Saskatchewan Chiropractic Associations.
Dr. Michelle Speranza Dr. Speranza has long held a passion for serving her community and promoting a healthy, active lifestyle. It was during her undergraduate degree that she was introduced to chiropractic and drawn to learn more about the intricacies of the body’s innate healing ability. She graduated Summa Cum Laude from Northwestern Health Sciences University in 2016. During her time there she was awarded a Steward of Chiropractic Award and Student Leadership Award for her involvement on campus and in the community. Dr. Speranza is excited to serve her home community of Calgary. She is passionate about educating her patients and empowering them with the knowledge they need to make informed decisions regarding their health.
Dr. Trevor Hillard Dr. Hillard has been interested in chiropractic from a young age. Having struggled with illness throughout childhood, he believes in being proactive regarding health. He first experienced NUCCA nearly ten years ago after family members had experienced excellent results with Dr. Scholten and he was immediately inspired to focus his future career on these specific chiropractic procedures. To pursue his passion in becoming a NUCCA practitioner, Dr. Hillard completed his Bachelor of Science in Kinesiology at the University of Lethbridge. He followed that by graduating Magna Cum Laude from Palmer College of Chiropractic — one of a few colleges with the resources to allow NUCCA to be practiced clinically during the final semesters.
OUR PROMISE: We help make your body a better place to live! Stand straight to feel better, look better, and live better.
