38 minute read
The Dementia Project
In the fall of 2016, The Glencoe Club embarked on a journey to create even better experiences for maturing members who have cognitive decline such as dementia and/or Alzheimer’s. Under the leadership of Lisa Poole, we developed the Dementia Project. T he Dementia Project is steered by an advisory board and includes a popular speaker series and education programs such as The Best Friends Approach and Opening Minds Through Art. It also features activity-based programs such as Be Well & Live Strong and OMA.
Jessica Power Cyr, M.Sc Wellness & Lifestyle Director 403-287-4178 jpowercyr@glencoe.org In October 2017, we teamed up with the University of Calgary to develop our very own Glencoe research study. Our goal is to develop a tailored cognitive and physical activity program for individuals living with dementia and their caregivers. Based on the results of our research study, we hope to share our data and program with other facilities around the city, province and even Canada and the US. The possibilities are endless.
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On Monday July 9, 2018, we began the intake for our research study with the Nursing Department at the University of Calgary. The research component of the study officially started on Tuesday, July 17 with a cohort of eight individuals, all experiencing some cognitive concern. Our cohort is diverse. Some individuals have a diagnosis of dementia, while others volunteered themselves to be part of the study because they had concerns with their memory. The participants share 50+ minutes of social and cognitive activities, followed by a tailored exercise component that includes 30 minutes of cardiovascular training, 15 minutes of strength training and 10 minutes of balance and flexibility exercises.
The participants are really enjoying the social and cognitive activities as many of them have been isolated (or isolated themselves) due to fear of judgment. What we have found is that our participants are thriving because they’re in a safe judgment-free environment, where participants and the research team understand that sometimes they may forget words, not comprehend instructors or just get lost in the moment. Our team is always ready to gently guide our participants back on task.
Once the study is complete in late fall 2018, we’ll review our research design and any areas that need improving. We’ll then begin preparations for our second cohort. We hope to begin the second cohort in mid 2019. If you or someone you know would be right for this study, please contact me (Jessica).
Recently, The Glencoe Club’s Wellness & Lifestyle department was awarded Program of the Year for our Dementia Project from the Private Sport Clubs of North America. We are very proud to have won this award and it would not have been possible without the phenomenal support we have received from you, our members. We thank you for sharing your ideas and supporting our Dementia Project.
Note: The following is an edited, abbreviated version of an academic article describing research efforts on the topic of dementia. If you’re interested in the topic, it is an excellent read.
The Importance of Exercise Understanding the effects of prescribed exercise for people living with dementia and their family caregivers.
by Dr Gwen McGhan
Abstract The Alzheimer’s Society of Canada estimates one in 13 people over the age of 65 and one in three over the age of 85 will experience dementia. The majority will reside in the community with mild to moderate dementia and experience losses of activity, apathy, depression, anxiety, wandering, agitation, irritability, changes in appetite and sleep disruptions. There is currently no cure for dementia and there are no pharmacological interventions. There’s a growing body of literature to support physical activity as a method of preventing dementia but currently there are no clinical practice guidelines outlining requirements and the impact on symptoms of dementia for the person living with it (and their caregiver). As such, the
purpose of this study is to examine the feasibility of a prescribed exercise program on the outcomes for dementia residing in the community and their family caregivers.
Background: People living with dementia There are 564,000 Canadians living with dementia and 25,000 new cases of dementia diagnosed each year. Dementia is a broad term commonly utilized to identify people with progressive neurocognitive impairment. Approximately two thirds of people living with dementia reside in the community and have mild to moderate symptoms. Major risk factors are social isolation and depression, which have been shown to contribute to functional, social and cognitive decline. Behavioural and psychological symptoms of dementia include apathy, depression, sleep disruptions, wandering, repetitive behaviours and anxiety. Apathy, which reduces goal-directed behaviour, cognitive activity and emotions, is the most common symptom and becomes more frequent and severe as the disease progresses. The resultant lack of interest in activities reduces physical fitness, contributing to reduced strength and balance and the diminishment of functional ability. This decrease in function makes the individual more dependent upon their family caregivers to assist with even the basic activities of daily living.
Family caregiving experience With the aging of the population and increasing numbers of people with dementia, there has been an associated increase in the number of family caregivers. According to a recent report from the centres for Disease Control and Prevention, the proportion of people with dementia who die at home significantly increased from 1999 to 2014 from 13.9 to 24.9 percent. Typically, family caregivers are responsible for providing emotional and physical care, as well as organizing and coordinating health services. There is little debate that family caregivers experience a significant amount of strain as a result of their caregiver roles and often experience impaired selfcare, increased psychological and physical morbidity and even mortality. Caregiving can also, however, contribute to positive outcomes for the caregiver, including increased well-being and health benefits. Family caregivers often provide care without adequate or affordable resources and support services. To begin to address the needs of caring for a person with dementia, it is important to examine the challenges, strengths and resources from the perspective of the family caregiver.
Caregiving interventions Caregiving for people with dementia can impact the family caregivers’ health and well-being and hence the ability to provide high quality care. Increased strain in the caregiving has been associated with premature institutionalization and unmet patient needs. Caregivers also have a strong influence on a patient’s psychological adjustment and management of illness, including adherence to a treatment regimen and adoption of other health behaviours that promote functioning. Behaviours on the part of the family caregiver have been linked (both positively and negatively) to a variety of patient physical and mental health outcomes, including psychological well-being, health behaviours, severe pain and physical disabilities.
Purpose statement The World Health Organization (WHO) recommends individuals participate in at least 150 minutes of moderateintensity aerobic activity a week to achieve improved fitness and outcomes. Unfortunately, the parameters for people with dementia are not specifically addressed in the exercise recommendations because the way exercise impacts this population is not well understood. Contributing to this dearth of substantive evidence is the absence of knowledge of the role environment plays, with little research being conducted in the community setting. Previous studies have examined physical exercise for people with dementia, with the results indicating physical activity might improve daily living, general cognition and balance. However, there remains a gap in the research on how physical activity might impact people with dementia and their family caregivers. Although targeted care strategies have the potential to make a positive difference in the daily lives of people with dementia and their family caregivers, services are still not commonplace in communities. Nor are they readily available to the families that could benefit the most from them. Additionally, there are currently no clinical practice guidelines that outline physical and cognitive fitness requirements for people with dementia. The purpose of this (ongoing) study is to examine the feasibility of a prescribed exercise program on the outcomes for people with dementia in the community and their family caregivers. A
One Year of OMA
Opening Minds Through Art (OMA) is an intergenerational art program geared towards older adults showing signs of dementia, diagnosed with dementia or wanting to be proactive with their brain health. In the fall of 2017, the Glencoe became one of the first facilities in Canada to offer the Opening Minds Through Art program to its members. In this program, we strive to promote wellbeing and joy in the lives of participants. Studies show that art therapy improves health and quality of life of older adults with cognitive impairment. Group programs increase communication and socialization. Creating art while learning new skills empowers participants. It stimulates brain cells and builds new dendrites. Participants also take on new social roles, shifting from dependent care recipients to artists making decisions. They leave happier and feeling confident in their own abilities. Jane Ross OMA Associate Trainer 403-287-4176
During the program, artists have produced unique art pieces they’re proud to display. OMA instills a sense of accomplishment in them as they’re able to see what they can create on their own. Our volunteers provide excellent guidance when necessary, so the artists feel supported yet still autonomous. Since the conception of the program, we’ve hosted an art show and auctioned off two art pieces to raise funds for Project Angel.
Long-lasting relationships are created in OMA by pairing participants with volunteers, with the entire session centered around the artist.
“I find it rewarding to be (working) with her (artist) as she has the opportunity to build new relationships and experience creativity at the amazing age of 91,” says a program volunteer. Another adds: “Volunteering with the OMA program has been rewarding and fun. Each week, I look forward to being part of a happy group that’s enjoying the hour we have together.” In evaluations, participants say there’s positive energy in the room throughout the program and their mood is improved after every session.
Opening Minds through Art is ongoing at The Glencoe Club. We hope to grow the program and expand its reach. It creates a space to promote social engagement, autonomy and dignity of people with dementia by providing creative, self-expression opportunities.
As our members’ second home, it’s our duty at the Club to ensure all types of members feel comfortable and included here. If you’d like more information (for you or someone you love) about volunteering or participating, please contact the Wellness & Lifestyle Director, Jessica Power Cyr, by email at jpowercyr@glencoe.org or call 403-287-4178. A
Opening Minds through Art (OMA) and Social Program is geared towards older adults who want to be proactive with the health of their brain and tap into their creativity. Each session the participants create a unique abstract art piece that follows an original lesson plan. The art lessons are designed to offer choice within structure and set up the participant for success.
If you'd like more information or you'd like to register for OMA, please contact Jessica Power Cyr, Wellness & Lifestyle Director jpowercyr@glencoe.org 403-287-4178
How Much Exercise is Right For You?
While it’s a contentious issue, we know it’s possible to get too much (as well as too little) exercise. Finding the middle ground, the one that yields the best return on time, is possible, though.
To balance time pressures with what it takes to get excellent health and fitness results (muscle mass and strength, bone density, aerobic endurance and overall capacity for physical activity), keep reading! Vaun Mehling Personal Trainer, BPAS, CFC, CSCS, FMS 2 403-287-4176
First, we’re built to move every day. It’s estimated we accumulate 10,000 steps daily (tracking, with wearable step counting devices, is currently in vogue). We benefit from lots of low intensity movement like walking. Our ancestors would have walked circles around us! We also have a requirement for higher intensity work and a need to spend time under loaded effort to optimize our physical capacity, regardless of age. As a generalization, intensity is, in fact, more significant than time spent when it comes to overall benefits. The more intense the activity, the less time it needs to be performed to be beneficial. Weight exercises are the best ways to do this (outside of having a physically demanding manual labour job). In our 30s, we begin to experience a natural loss of maximal potential for muscle mass.
Muscle loss (sarcopenia) can begin in our 40s (for both men and women) if resistance training isn’t undertaken. Maintaining muscle mass also helps with insulin sensitivity. A loss of muscle mass (and resulting insulin resistance at the muscular level) – can set into play the dynamics that lead to pre- and type 2 diabetes.
In addition, not working our muscles means we’re also not loading the skeletal system. In the long term, this puts us at risk for osteopenia and, more significantly, for osteoporosis, where an escalating loss of bone density introduces the risk of fracture. Bones need to be loaded to stay strong. Lifting weights twice a week and carrying heavy loads benefits your whole body. Multi-muscle, multi-joint exercises are optimal. They load more muscle, connective tissue and bone. Recent research indicates that strength training has a greater positive effect on insulin sensitivity than does cardiovascular exercise because of the preservation or gains in muscle tissue.
For aerobic capacity and power output (at the higher levels of effort mentioned earlier), our cardiovascular systems benefit from two forms of cardio. One is steady state activity at 65 to 80 percent of maximum heart rate. Twice weekly for 20 to 30 minutes is sufficient. The other is anaerobic intervals, whereby we work at high intensity (85 to 100 percent of max heart rate) for brief periods with recovery in between (for example, a 15-second sprint and two-minute recovery, repeated six to 10 times). Once to twice weekly is enough (and, in this case, more is not better). With a strong heart and vascular system, we enjoy improved blood pressure regulation, good circulation, lower resting heart rate and reduced risk of cardiovascular disease, stroke and/or heart attack.
Recommended Fitness Program Here’s what an effective weekly schedule looks like:
4 to 6 days per week: Light to moderate intensity, 30 to 60 minutes duration (walk, jog, golf with pushcart, etc.) 2 to 3 days per week: Strength training (non-consecutive days) 1 to 2 days per week: Anaerobic intervals (10 to 15 minutes running up a short hill, bike/treadmill sprints, weighted sled push) Daily: Mobility (stretching, yoga, etc.)
The corresponding maximal effective rest/recovery is of importance. You’re not going to improve if you don’t rest. Adjust your weekly schedule to allow for one to two days of rest. Listen to your body and adjust your higher intensity days according to how you’ve slept and your energy levels that day.
Note: If you’re starting (or re-starting) a fitness regime, be sure to ease into your activities with a lower number of sessions at a lower intensity for the first four to six weeks to allow for general conditioning first. Good luck and have fun! A
Women’s Core & the Pelvic Floor
by Natalie Monson, Yoga Therapist and Alana Devlin, Pelvic Floor Physiotherapist
What’s your pelvic floor and what does it do? Your pelvic floor is made up of muscle, connective tissue, ligaments, fascia, tendons and nerves. It supports the bladder, uterus and rectum, helping these pelvic organs to function. When problems exist, dysfunction presents. These may show up as urinary or fecal incontinence, pelvic organ prolapse, pelvic pain (anywhere from your ribs to your groin) or painful sex. Inform yourself. Your lower back or hip pain could be directly linked to the pelvic floor muscles.
What’s your core canister? In the diagram (below), the diaphragm is stacked over the pelvic floor. The back of the canister is the spinal muscles, the multifidus. The front and sides are the abdominal muscles, more specifically the transverse abdominis. It may help you to think of it as the four sides of your house. If any one of the sides isn’t holding properly to the foundation, the house might crumble. Neutral alignment of the spine — and stacking of the ribs to the hips/diaphragm over the pelvic floor — is a key factor in proper core function.
The pelvic floor is sometimes referred to as the pelvic diaphragm. It works along with the diaphragm when we breathe. Learning proper breathing is the first, most important step to restoring proper core function.
When we inhale three-dimensionally through the rib cage, the diaphragm expands and descends and the pelvic floor does the same. As we exhale, the pelvic floor retracts back upwards and the diaphragm returns to its resting
58 glencoe.org position. We’re not trying to push, pull, squeeze or do any Kegels. This movement downwards on the inhale and upwards on the exhale is what naturally occurs with the breath.
It might take some time to feel the downward movement of the pelvic floor on the inhale. This can be from years of creating tension in the pelvic floor, continual tension from bum clenching, a disconnect to this area of the body, fear of letting go in the pelvic floor perhaps due to prolapse or incontinence, alignment issues or sucking in the belly.
Your core is not only your abs. In fact, strengthening your abs alone may cause core dysfunction. If a fitness instructor or personal trainer cues you to suck in your belly or move it toward your spine, it’s most likely that you’re not engaging your core correctly.
What Your Mama Never Told You About Your Pelvic Floor
Sunday, October 14 2 - 4 pm in the Yoga Studio with Alana Devlin & Natalie Monson
Speaker Series
Guests are welcome. Online registration will be required to attend the speaker series WL14. $50 +GST Questions? Contact Jessica Power Cyr, Wellness & Lifestyle Director at jpowercyr@glencoe.org
What to do? Most women have been told to do Kegels to keep their pelvic floor strong and healthy. A recent study, however, showed that 70 percent of women were doing Kegels incorrectly. And although it’s important to contract the pelvic floor, it’s equally important to learn to fully relax. Imagine flexing your bicep muscles in your arm without a break, continually holding the muscle in contraction. Eventually, the bicep would give up and release, ending up weak and dysfunctional. This is similar to the pelvic floor. If we’re not learning to properly contract and release, it’ll eventually become tight and dysfunctional, potentially causing multiple symptoms. Overworking or clenching can lead to fatigue, muscle spasms and pain. Just as increased and prolonged shoulder and neck tension can contribute to headaches, sustained pelvic tension can become a “headache in the pelvis.” A tight pelvic floor is not a strong pelvic floor and can lead to pain, painful sex, incontinence and constipation.
Thursday, October 11 ALZHEIMERS IN 2 18 7-9 pm in the Ballroom with Jay Ingram
Speaker Series
Gently engaging your pelvic floor muscles during activity is good. Squeezing or lifting the pelvic floor (doing Kegel exercises) when coughing or sneezing is also desirable. However, in order for your muscles to work properly when you need or want them to, they must be able to fully relax when needed as well.
Pelvic floor physiotherapists and yoga specialists can help with diagnosis and treatment of any dysfunction, issues or imbalances. Talk to them about your symptoms! Don’t just accept pain as normal for women post-partum, peri-menopausal or anytime in life. Issues such as incontinence are extremely common, but not healthy.
Watch for dates of upcoming classes and workshops offered by Natalie Monson and Alana Devlin, to take a deeper look into: • Your true core: what and where is it? • A detailed look at posture and neutral alignment of the spine • Connecting breathing techniques and exercises to movement for better core function • Alignment, breathing and movement for more comfort and enjoyment in yoga and exercise
Alana Devlin sees patients on Mondays in Physiotherapy.
Natalie Monson teaches yoga Tuesdays from 9 to 10:30 am (Registered Hatha Yoga),Wednesdays from 10:45 to 11:45 am (Registered Post Natal Core Recovery) and Fridays from 9 to 10:15 am (Drop-in Hatha Yoga) focused on alignment and functional movement. A
Alzheimer’s, called ‘the plague of the 21st century’ for its dramatic increase in numbers and the challenge it poses to health care. There are no eective treatments, merely a handful of drugs that promise only short-lived alleviation of symptoms. But as familiar as we are with Alzheimer’s disease among friends and family, there are so many questions: Where did it come from? Why weren’t we talking about it even fifty years ago? Do we understand what really is going on in the disease? A hundred years ago, Alzheimer identified the key markers of the disease and we still rely on them today. Maybe it’s time for a rethink. And where will we find treatments – and when?
Jay Ingram has hosted two national science programs in Canada, Quirks and Quarks on CBC radio and Daily Planet on Discovery Channel Canada. He has written 14 books, which have been translated into 15 languages, has five honorary degrees, is a member of the Order of Canada and a fellow of the Royal Canadian Geographical Society. From 2005-2015, he was Chair of the Science Communications Program at the Ban Centre. He is also co-founder and chair of the arts and engineering smashup called Beakerhead, which began in September 2013 in Calgary.
Register online WL10. $50+gst Guests are welcome. Questions? Contact Jessica Power Cyr, Wellness & Lifestyle Director at jpowercyr@glencoe.org
The Love/Hate Relationship with Compensation Patterns
Have you ever wondered why, when you were younger, you could injure yourself then bounce back to your activity in no time? It has to do with how your body compensates. A compensation pattern occurs when primary muscles do not work properly in movements. Your brain tells other muscles — instead of the primary ones — to perform the movements instead.
There are many causes for muscle dysfunction (when they don’t work during movements) such as weakness, nerve inhibition, lifestyle, poor postural habit, repetitive motion, injury, surgery, environmental factors, overuse, joint immobilization, problems with joint stabilization and dysfunctional movement.
Compensation can be viewed as a “double-edged sword” when it comes to benefiting the body. Compensation allows for the musculoskeletal system to continue performing specific actions following an injury without further damaging the injured area. However, the body only has a finite number of possible compensations from which to choose. Plus, as we age (and if we never fix the cause of the compensation) we end up running out of ways to work around an injury.
Alex Greaves Massage Therapist 403-287-4174 agreaves@glencoe.org Compensation patterns are also a way to preserve energy when doing an activity. Take distance running for instance. The gluteals on the side of our hips are responsible for stabilizing the body when walking or running and the much smaller TFL (tensor fasciae latae) can also act as a stabilizer. When we run for a long period of time, the body attempts to save energy by choosing to use the smaller TFL over the gluteals. This might not be a major issue over a short period. However, prolonged use of a compensation pattern can result in accelerated wear on joints, tendons, ligaments and muscles. Compensations most often lead to discomfort in an area of the body either above or below the actual site of the injury. Because of this, the issue often goes unresolved, despite multiple sessions with manual therapists.
Specific Compensation Reprogramming (SCR) SCR is a type of therapy aimed to reverse the effects of years of inefficient and improper movement. Through a targeted, hands-on approach, practitioners are able to retrain the body by properly activating under-active muscles, which reduces the likelihood of overuse injuries and increases performance.
SCR is a technique that dynamically stretches and strengthens the entire body through targeted concentric and eccentric movements. The arms and legs are put through specific linear and rotational movements. This not only builds the neuromuscular connection with the specific muscles being worked, it also helps develop integrated strength through full range of motion. Muscles can be cued to work together and muscles no longer “firing” properly can be stimulated again. Muscles that have been shortened can also be lengthened. The primary goal of the technique is to create balance and stability in the body.
During SCR, the practitioner provides resistance for the client to work against. This allows for the appropriate amount of resistance for each of the targeted muscles. It also makes it nearly impossible for further compensation to occur.
If you’re interested in experiencing a Specific Compensation Reprogramming treatment, please book online with Alex, call 403-287-4174 or visit the Wellness Centre in person. A
How to Prevent & Treat Bunions Is it time you gave your feet some love? A bunion, also known by its medical name hallux abductovalgus, is a foot condition in which your big toe points toward your second toe, causing a bump to develop on the inside edge of your big toe and first metatarsal bone. If you — or someone you know — suffers from bunions, the following information should be very helpful.
The first metatarsophalangeal (MTP) joint is located at the base of your big toe, where one of its bones (the proximal phalanx) meets your foot’s first long bone (the first metatarsal). This joint should be straight (or almost straight, anyway) and your big toe should point away from the other toes.
Shawn Dietrich Personal Trainer 403-287-4176 Long-term use of narrow-toed and/ or high-heeled footwear is a major contributing factor to the development of bunions. Most footwear, even for those as young as one or two years of age, starts to change the natural shape of the human foot (which is usually widest at the toes).
Genetics can play a role in that certain foot shapes may be more easily predisposed to bunion-like changes. Other factors that increase the likelihood of bunions are bone deformities (at birth) in your feet, arthritis, toe trauma, injuries to the foot, laxity of connective tissues (ligament laxity), limb length inequalities, foot problems like flat feet and/or over pronation. All of these conditions can change your normal gait.
Swelling, redness and pain are common symptoms of bunions. Bunions can become even more painful as extra bone and a fluidfilled sac grow at the base of your big toe. The skin overlying a bunion is not designed to resist rubbing forces and is, therefore, vulnerable to friction and development of blisters and calluses around the bunion. As the bunion worsens, we lose big toe movement, develop bursitis and nerve damage and start to overload surrounding structures and tissues. The key to preventing and treating a bunion is to wear shoes that allow your toes and feet to spread at contact with each step we take. Conventional footwear holds (and effectively immobilizes) the big toe in a bunion-type position for prolonged periods. Stiff rigid shoes with a narrow toe box, elevated heels and toe springs ask feet and toes to bear weight (while standing, walking, running and playing sports) in an unnatural alignment. The muscles, tendons, ligaments and other soft tissues (the ones involved in the motion) learn to hold the bunion position by tightening, loosening and/or weakening.
The right shoes can be worn to hold, reverse and even cure bunions, often preventing surgical intervention (which, for some, though, could still be needed). Toe spacers and splints can also be used correctively. Manual traction, stretching and massaging (not only the big toe but all toes) can all help to maintain the mobility and function of your feet and toes. Like all other body areas, the flexion and extension muscles of the foot must be in balance. Everyone with a bunion has big toe muscles that are too tight.
Correct mobility promotes the development of strength. There needs to be a balance between all the muscles of your feet and toes, as well as your hips! They (your hips) play a critical role in the function of the arch muscles of the foot. There are 24 muscles in each of our feet balancing and/or propelling us forward.
Here’s a test for toe strength and function: Sit with your feet pointing directly in front of you, the bases of your big and little toes gently pressing into the floor. Now press all your little toes into the ground and lift your big toe. You should be able to lift
your big toe at least 60 degrees and completely straight in line with the foot bones. Now press your big toe into the ground and lift all your little toes.
If you can’t perform these simple tasks with your toes, the muscles are weak. Like other parts of your body, you can improve the function and strength of these muscles. We don’t ignore other parts of our bodies when we’re injured and we certainty shouldn’t ignore our feet! They work extremely hard every day, holding and balancing our weight. Maybe it’s time to give our feet some love! A
Shawn Dietrich has been a sought after Tier Three Personal Trainer at The Glencoe Club since 1989. His focus and area of expertise is in post-rehabilitation and exercise re-education. Shawn works closely with each client’s health care team to provide effective complementary care and is committed to empowering individuals to live healthy, balanced, active lifestyles. For more information or to contact Shawn, please see www.completebodyhealth.ca.
What to Eat
Before & After a Workout
If you want to enhance physical and mental performance during your sport or activity (of course you do), try being thoughtful about what you eat!
Whether you’re about to work out at the gym, play tennis or squash, swim or skate, fuel your body first with proper nutrition. Then, after exercise, be sure to refuel. Eating after activity will build your muscle strength and maintain your metabolism, keeping your energy levels up for the day. If you want to improve strength and endurance, consider what you eat before and after physical activity. Build the right food into your training plan. As a Registered Dietitian, here are my top tips: Fuel up before your workout Eat! This is the most important meal or snack of the day! Fuel up before you sweat. Not eating enough calories (before working out) can make you weak and lethargic, causing you to quit early or not push yourself as hard. Research continually shows that skipping a meal or snack prior to physical activity can negatively impact your performance and fitness goals. There are exceptions. For an extra early morning workout, it’s ok to go on an empty stomach or with a few bites of a banana. Samara Felesky-Hunt, RD Glencoe’s Registered Dietician 403-287-4174 wellness@glencoe.org
Take in carbs. For good energy, eat a palm-sized amount of carbohydrates. They’ll give you the fuel to exercise at maximum capacity and get your brain sending the right signals to your muscles. Eating some carbs before your game or workout
Snacks & light meal recommendations
Yogurt parfait Greek yogurt (2% or full fat), topped with chia/hemp/flaxseeds and a dash of cinnamon/turmeric (Café 29: yogurt or muesli bar)
Orange or banana smoothie oranges, banana, oats, almond milk, half scoop protein powder, whey or hemp, coconut oil, splash of vanilla (Café 29: beet apple, carrot or orange carrot lemon juice with granola bar)
Pumpkin cottage cheese pancakes topped with pecans/mashed banana (Café 29: panini egg whole grain wrap with side of fresh cut fruit)
Whole grain rice cake covered in almond butter, sprinkled with protein powder and topped with apple slices (Café 29: Chicken or shrimp salad rolls)
Avocado toast served on rye or pumpernickel, topped with hemp seeds (Café 29: side avocado order with rye toast)
Energy protein bar and banana (Café 29: protein bars)
Sliced apple with almond butter and dried cranberries (Café 29: fruit cup and small yogurt)
Sliced cucumbers and cherry tomatoes with spoonfuls of Ricotta on top (Café 29: veggie plate with cheese)
Chicken quinoa salad with chopped kale, pine nuts and lemon dressing (Café 29: Moroccan quinoa, chicken, chickpea salad)
Turkey wrap with veggies and smoothie (Café 29: build your own wrap with turkey and carrot juice)
OR TRY THIS: Eat half your meal pre-workout and the other half when you’re done!
Snacks & light meal recommendations
High protein oatmeal steel cut oats, made with two eggs, milk, topped with berries and almond slices and honey (Café 29: oatmeal with side of eggs, fresh fruit)
Green smoothie spinach, pineapple, banana, avocado, coconut milk, whey protein or vegan powder (Café 29: feature smoothie add spinach, whey, coconut water)
Protein bar and banana (Café 29: whey or other protein bar)
Vegetable egg frittata with roasted sweet potato (Café 29: egg omelet with vegetables and turkey, whole grain toast)
Mexican chicken wrap sprouted grain wrap, sliced chicken with tomatoes and guacamole (Café 29: build your own wrap with chicken, veggies, Swiss cheese)
Black bean pasta with tomato tofu vegetable sauce (Café 29: Mexican corn and pasta salad)
Flank steak, cilantro farro salad and grilled veggies (Café 29: build your own sandwich with sourdough, roast beef and veggies)
Baked teriyaki salmon, brown rice and steamed vegetables (Café 29: shrimp Pad Thai)
Thai Buddha bowls with beef or shrimp (Café 29: chicken or chickpea bowls with soba noodles, sweet potatoes or brown rice)
will ensure you have extra energy on hand to replenish glycogen stores, especially if you exercise longer than one hour. Not having the right fuel will reduce your gains. Your body might use its lean tissue for energy. The best pre-fitness carbohydrates usually come from fruits, whole grains, starchy vegetables, yogurts, milks and legumes.
Add protein. Along with carbs, consume a half palm-sized serving of protein. It’s a good idea to consume a small amount of protein before your workout, especially if you’re weight training. During strength training, we create microtears in our muscle fibers. Protein repairs them, building stronger muscles. Protein also balances your blood sugar so you don’t crash halfway through your exercise. Easily digestible proteins are best. Try eggs, cottage cheese, whey, vegan protein powders, yogurts or lean turkey.
Refuel after your workout Your body needs calories (any kind) after exercise. Eating within an hour will replace the calories you used so your body has the energy to repair muscles and replenish glycogen energy stores. Post-nutrition fuel is also about preventing low blood sugar and energy lows later in the day. Focusing on high quality protein is the number one priority for speedy recovery. Protein will power up your fatigued muscles so they become stronger, leaner and denser. They’ll also burn body fat. Plan for protein!
A healthy, well-balanced meal will help you reach a higher metabolism. If you want to lose body fat, limit portions of carbohydrate-rich foods. It’s easy to over-eat, but the combination of foods is key. Try to keep your post-workout snack to 150 to 250 calories and your meals to no more than 500.
Please remember, these are only guidelines. We’re all different, each of us having individual health, fitness and nutrition goals and requirements. My recommendations vary, based on gender, age, energy expenditure and athletic performance. As well, many of us have specific diet or nutrition preferences. I’ll work with you on an individual basis so you understand and benefit. Bon Appétit! A
THE GLENCOE PRO SHOP FEATURING...
Coming to the Pro Shop Fall/Winter 2018
TRIBAL began in 1976 as a women’s trouser company and has since become an industry leader in women’s sportswear. TRIBAL attributes its success to four guiding principles: 1) excellent quality, 2) accessible prices, 3) superior design, and 4) on-target delivery. We dedicate ourselves to providing relevant separates and sportswear for the modern woman. Our aim is to create looks she can wear effortlessly from day to evening. We are committed to continuing this tradition of anticipating our customers’ needs and aspirations by always providing the perfect fit, colours and on-trend styles at reasonable prices. In 2010, the company also launched TRIBAL JEANS, a collection featuring trendy tops, sweaters, jackets and jeans — all constructed to slim, flatten and enhance any silhouette. Within just a few years, TRIBAL JEANS has become a favourite for women throughout Canada and the US. TRIBAL is based in Montreal, Quebec.
Ladies fashion brands for fall/winter 2018 include: • Lisette • Dale of Norway • Michael Kors • Renuar • Mystree • Angela Mara • Bella Amore • Gentlefawn • Jane & John • Charli B • Good hYOUman • Chaser • Lois Jeans • KÜHL • Tommy Bahama & more
A FISH NAMED FRED
The story behind the name The creator of AFNF, Rob Schalker’s daughter Isabel, had to do a project for school when she was young. The topic was a project where animals could talk. She used a fish and called him Fred. “Daddy, when you are starting a new brand, you have to call it Freddy Fish”: she told me. After I found out that there was already a computergame with this name I changed it into A Fish Named Fred.
Who Is Fred? Fred’s message is as simple as it is important: Be proud and stand out. It comes from the brand's core belief that life is just too short to be average. With colourful and original designs, AFNF works hard to keep every collection fresh, sharp and impossible to miss out on.
Don’t blend in, be oud and stand out!
EMBRACE THE SWEAT LIFE
At no sweat™ we inspire our customers to embrace the 'sweat life.'
HERE’S HOW IT WORKS: No Sweat’s [secret agent] sports wash is a proprietary blend of enzymes and gentle, enviro-friendly surfactants. While conventional detergents are more focused on eliminating non-organic surface stains (pen stains, food, grease) No Sweat penetrates the fabric and attacks the problem at the source. Enzymes in the No sweat formula dissolve oil-based solubles the same way stomach enzymes break down food for digestion. Use No Sweat on anything musty, dank or worse to get rid of that funky smell and breathe new life into your clothing.
NO SWEAT™ LAUNDRY DETERGENT NOW AVAILABLE IN THE GLENCOE PRO SHOP (500ml, 1L and 3L in Fragrance Free & Citrus)
A Preschool Experience
Children explore and develop from the day they enter the world. They see, copy and try things they’re interested in. How do we give them a unique experience (together with peers) from a young age, helping them develop together, share stories and grow?
What are the advantages of preschool for my child? Preschool is a program generally offered to children from three to five years of age, with a balance between structured and unstructured activities. It promotes curiosity and builds an interest in learning and academic development. Children attending preschool develop early learning skills and abilities in literacy and mathematics. They develop socially and emotionally, with daily routines and structures that also further develop their language and cognitive skills.
Social and emotional development During the early years, children work through play stages, learning to use their imaginations to create, interact with peers and copy ideas. From playing alone, they learn social skills that allow
2017/18 Preschool Graduating Class them to “play together,” sharing toys, ideas (and, yes, sometimes problems they need to solve). While playing, children share thoughts and opinions, expand their vocabulary and use new social skills to build first friendships, creating memories. When feeling new emotions and sharing opinions, children become comfortable describing them. This builds self-confidence. Children learn to be respectful toward peers and to create positive experiences for all involved.
Structured setting While attending the Glencoe Preschool, children follow daily routines that have the same structure each week. We ensure, though, that they don’t feel it’s being forced on them. They become familiar with these routines and learn to plan their days around them, prioritizing and choosing activities independently. During Preschool, children experience short circle and group activities, where they listen to each other, pay attention to their instructors and wait for their turn in activities. All of this helps them prepare for their upcoming school years. School readiness Listening to and observing children in their play, the instructors then create learning activities based on interests. They guide the children in their development by exploring what they’re curious about, motivating
Anouk Dooyeweerd Preschool & Childcare Coordinator 403-287-4193 adooyeweerd@glencoe.org
them to learn. The entire curriculum (and, in particular, early literacy and mathematics) is delivered through games, songs, books and number-rhymes. Art, blocks and other materials are used to help prepare the children for kindergarten by giving them a broad knowledge of concepts.
Language and cognitive skills Preschool-aged children use language to create more complex and longer sentences, tripling their vocabulary between three and five years of age. Children are often excited about sharing their stories (and being understood by their peers) which leads to new and exciting conversations and expands their play. Preschool instructors enhance this development, asking questions and introducing new vocabulary. The children’s cognitive skills are developed through hands-on activities. Together with the instructors, they explore their academic development through positive learning experiences. A
Four Sweet Truths About Honey
Used worldwide in cooking for 8,000 years, honey is more of a passion food than a common household ingredient. But what exactly is it that attracts people to honey like bees to… um… honey?
by Suzette O’Byrne, Recreation Manager
That’s the magic of nature, another mystery of the universe. We can tell you, though, that honey has a few scientifically-proven chemical properties that deliver top physical benefits (and, yes, these are also why it’s been used throughout history in the embalming process):
1Antibacterial properties It’s the only food (we know of) that doesn’t spoil. Because it contains hydrogen peroxide, it has low water activity and low alkalinity. It’s also known as a natural antibacterial agent. As a result of these features, medical grade honey has been proven effective in treating wounds and skin ulcers. It stimulates healing and is also found to be “soothing and good to the wound.”
2Disease-fighting capabilities Honey soothes sore throats and calms upset stomachs. One theory says it has antioxidants that fight viruses, soothing irritations (that cause you to cough) and acting as an oral hydration lubricant. Research also shows positive results with treating diabetic ulcers and inhibiting the growth of cancer cells.
3Weight loss Honey contains more calories than sugar per teaspoon but because it’s one and a half times sweeter, you eat less. Research has found that replacing sugar with honey can help overweight individuals decrease their sugar levels, improve their LDL and total cholesterol level and reduce fatigue.
4Allergy relief The research is still out on this benefit. The idea isn’t farfetched, though! Honey can contain traces of flower pollen, an allergen. Treatment for allergies is often repeated exposure to small amounts of allergens. Unfortunately, there’s no way to know exactly what your bee has been feeding on and often people are not allergic to flowers but instead grasses and trees. But if you feel it helps then enjoy your daily dose of the sweet nectar. A
DID YOU KNOW?
The Glencoe Golf & Country Club was Calgary’s first Audubon Certified Golf Course.
Several years ago, we were looking to improve and diversify our environmental efforts and as a result, we launched our honey bee program. The picture below is this year’s crop of Glencoe honey bees with our apiarist (bee keeper), Rudy. Each of those coloured bee boxes weighs approximately 65 to 75 pounds (29 to 34 kg). The frame Rudy is holding contains about eight pounds (4 kg) of honey. The very bottom box is where the queen lives and where the larvae are raised. That is called the “brood box.” We harvest this honey each fall and sell it in the Golf Shop. Usually, our jars sell out on the first weekend! Stay tuned to our social media channels later this fall for this year’s honey delivery! If you have any questions about our Glencoe Golf honey, please email Natasha at nsawatsky@glencoe.org!
Sarah Kidner is a modern impressionist striving to capture the beauty of everyday life. “At the market, relaxing in a café, talking with friends; all these aspects of daily life are where I find my inspiration. I love to capture moments where people are enjoying themselves. I look for gesture and body language, anything that tells a story. Most of all I am inspired by the everyday small occurrences that happen all around us all the time. It is in these small moments that I believe we truly celebrate life.“ Art can be purchased by enquiring at www.gibsonfineart.ca
THE
is BACK!
in support of vulnerable youth
Our Charity of Choice in The Glencoe Club Ballroom Dress: black & white with a splash of red 6 pm, Saturday, October 27, 2018 Save the date!
Per Person, Host Bar • An Incredible Dinner with Tinhorn Creek Wine • Silent & Live Auctions • Dancing with TR3 $ 195
