Healthier You Summer 2018

summer 2018

Tykes on Bikes Even toddlers can learn to ride

photo: pedalheads

page 6

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You’re never too old (or too young) to learn to ride a bike. photo: pedalheads

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Alvin Brouwer director of advertising

Michelle Bhatti editor

Sandra Thomas contributing writers

Margaret Coates, Grant Lawrence creative director

Marina Rockey

For advertising inquiries, contact Michelle Bhatti at mbhatti@vancourier.com

volume 4, number 3, summer 2018 Published by glacier media. Copyright ©2018.

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summer 2018

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tykes on bikes At Pedalheads Bike Camps kids as young as three can learn to ride a bike in a week sandra thomas

family friendly bike trails Check out bike paths in a neighbourhood near you sandra thomas

you can lead a kid to water...

Six simple ideas for keeping kids hydrated this summer sandra thomas

have fun in the sun, just not a ton For older adults it’s important to stay sun safe Margaret Coates

healthy salad to go You’ll be the hit of the picnic with this salad in a jar sandra thomas

drivers should keep dogs off their laps Ensure your summer road trip is a safe one for you and your pet sandra thomas

fetal alcohol spectrum disorder New Canadian database is first of its kind in the world sandra thomas

no alcohol required Summer drink recipes — sans the booze sandra thomas

BBQ Brush menace Accidentally ingesting metal bristles can cause serious injury grant lawrence

bbq bristle brush alternatives Throw away that bristle brush asap sandra thomas

summer 2018

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SANDRA THOMAS Editor, Healthier You photo: Chung Chow

where can you find healthier you?

In doctors’ offices, walk-in clinics, pharmacies and other community settings, we will be waiting there, too – keeping you company, and sharing stories and insight into healthrelated issues that matter to you.

Beware of barbecue brush bristles, heat stroke and flying dogs At the time I wrote this column, July 10, summer had not been putting in its best effort — in fact it was raining.

each year by swallowing a metal bristle isn’t epidemic, my research shows the internal damage can be devastating.

After suffering through “Junuary,” July didn’t get off to a great start either with a wet Canada Day long weekend.

There’s nothing like packing up wet camping gear.

And while we know how much you love your dog and want to include him or her in your epic road trip, in case of an accident your pet can become a projectile, possibly injuring itself — and any unsuspecting human occupant who gets in its way. So ensure your pet is properly harnessed. Drivers can also pay a hefty fine if caught with a pet on their lap.

But I was optimistic that by the time this edition of Healthier You rolled off the printer, summer would be in full swing, accompanied by long, hot sunny days. And it had better be, or this edition will make no sense at all considering the focus is almost all about getting the most our of summer.

Our lead story focuses on Pedalheads Bike Camps, where even toddlers and older adults can learn to safely ride a bike. But Pedalheads is just one example of programs offered across Metro Vancouver and the Lower Mainland, so make sure to do your research and find one that works best for you.

Another column of interest I included in Healthier You is about the dangers of accidentally ingesting bristles from barbecue brushes. And while the number of Canadians injured

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And finally, I’ve included tips for having fun in the sun for both kids and seniors.

Read our tips on keeping kids hydrated and seniors safe this summer.

Sandra Thomas editor, healthier you

Tykes on Bikes At Pedalheads Bike Camps kids as young as three can learn to ride a bike in a week Sandra Thomas | editor

Ben Oryall, manager of regional expansion for Pedalheads, says physical activity is very important for kids and by participating in fun activities, conquering challenges and learning new skills, children will increase their confidence, independence and self-esteem.

Pedalheads offers bike, swim and sport programs for children, though it’s best known for its learn-to-ride summer bike camps for kids ages two to 12.

They teach everything from balance to safety to the rules of the road.

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Oryall says Pedalheads programs are educationally based and each skill level has a set curriculum with specific learning outcomes.

“Whether your child needs to get off training wheels, learn to ride on the road, or just build their confidence and skills on a bike, Pedalheads Bike Camps can help,� says Oryall.

By using their own teaching methods, combined with small classes and well-trained instructors, Pedalheads has helped more than 225,000 kids improve their biking skills and safety knowledge.

Pedalheads promotes kids' health and development and with that has earned a reputation of excellence in the communities continued on page 8

Photos: pedalheads

feature

Five family friendly bike routes

2011-2017

Sandra Thomas | editor

Vancouver: Stanley Park Ride the 10 km paved path along the Stanley Park Seawall, which circles the entire park and promises plenty of spectacular sightseeing, or speed things up and cruise through the park where you can coast by the beautiful rose garden, the Vancouver Rowing Club and Lost Lagoon.

Visit vancouver.ca.

Burnaby: Deer Lake Park This easy 5.5 km hard-packed trail takes about 30 minutes to complete. It’s also dog friendly.

Visit burnaby.ca.

Coquitlam: Lakeside Loop This easy 1.2 km paved trail takes about 15 minutes to complete and is great for beginners so even the youngest cyclists can join in.

Visit coquitlam.ca.

Maple Ridge: Ridge Meadows Dykes This easy 14 km trail takes about 90 minutes to complete and is part of the Trans Canada Trail.

Visit pittmeadows.bc.ca.

Central Valley Greenway This 24-kilometre route connects downtown Vancouver with the nearby municipalities of Burnaby and New Westminster, leading cyclists through metropolitan neighbourhoods, along historic shopping districts and into scenic, natural areas. The route begins at Science World on False Creek and curves through Commercial Drive, making it easy to explore the nearby neighbourhoods and Trout Lake. Continue along through Burnaby, where you can see wildlife at Burnaby Lake and pass by the Nature House, Equestrian Centre and Rowing Pavilion. Finally, the path leads to the New Westminster Quay, which has its own bike path that runs along the Fraser River. Visit translink.ca.

Nature's Potent Panacea for People and

continued from page 6

they serve, including across Metro Vancouver.

Healthier You had some questions for Oryall about kids, Pedalheads and cycling in general:

learning to ride a bike later in life becomes much more challenging.

Not knowing how to ride can be a source of embarrassment and so people are less likely to want to learn. Also, adults know that falling will hurt and this knowledge will keep them from learning.

How young can kids start learning to ride a bike?

For riding without training wheels, I would say three-and-a-half to four years old is certainly possible and we have seen at Pedalheads a good number of these kids learn to ride in a week.

How long have you been riding?

Since I was about five years old.

Why is it important for kids to start riding bikes early?

One — through learning new skills and conquering challenges, both on the bike, but in general too, it enables kids to increase their confidence, independence, and self-esteem. Two — cycling is an excellent form of physical activity and something that parents and kids can enjoy together as a family. Three — 8

summer 2018

How old is too old to start learning to ride?

Never! Through our private lessons at Pedalheads we have taught a number of adults to ride a bike. One is never too old to learn to ride and have the chance to experience the joy of riding.

What’s your opinion on balance bikes?

They are great. Kids still do need to learn how to pedal so avoiding training wheels completely is not always the best option, but these bikes do work wonders. It is much easier teaching kids how to pedal than to balance.

One is never too old to learn to ride and have the chance to experience the joy of riding. ben oryall What does riding teach kids?

It teaches kids a valuable life skill. From a physical literacy and development stand point, riding a bike requires balance, coordination and muscle, something biking will help improve in kids.

There’s been a lot of controversy in Vancouver about dedicated bike lanes.

Care to wade into the discussion?

No thank you.

There are 18 Pedalheards locations in Metro Vancouver and camps will be running now through the Labour Day weekend.

For more information, please visit pedalheards.com.

You can lead a kid to water...

Six simple ideas for keeping kids hydrated this summer Sandra Thomas | editor

Signs of severe dehydration or heat stroke in children include:

Kids often won’t tell you if they’re thirsty — after all, stopping to take a drink means time away from their swimming, baseball game or any other outdoor activity they’re enjoying at that moment.

 Fill a large jug with ice cubes, fruit — such as watermelon, grapes or strawberries — and water and let the kids know that once they drink the entire container, the fruit is theirs to enjoy.

But that’s when parents, guardians or caregivers need to step in — you are, after all, the adult. And while it might be tempting to tempt them with sugary drinks, it’s water that reigns supreme when it comes to keeping kids — and adults — hydrated.

P lace berries or grapes in ice cube containers, fill with water and freeze. Drop a couple of ice cubes into their drinking cups or travel bottles and fill with water.

 Nausea or vomiting

O ffer fruits and vegetables with a high water content as a snack. Think cucumbers, celery, watermelon, strawberries, peaches, plums, pineapple or oranges.

 Extreme thirst

Health Canada says extreme heat can be dangerous for all kids, but especially for infants and young children. Heat illnesses include heat stroke, heat exhaustion, fainting, edema (swelling of the hands, feet and ankles), heat rash (prickly heat) and muscle cramps. These symptoms are primarily caused by overexposure to heat or over-exertion in the sun and, if not prevented, can lead to long-term health problems and even death.

So don’t wait for the kids to come to you for a drink — take the lead and make it easy for them to get as much to drink as they need with these easy ideas.

S parkling water is often considered a treat by kids, so offer it straight up or add just enough to regular water to give it a fizz. K eep water within reach. If a child can reach their sippy cup or travel bottle by themselves, there’s a better chance they’ll grab a drink on the run. T urn on the hose (if you have a yard). Kids love nothing more than a cold drink of water straight from the hose.

 Changes in behaviour (sleepiness or temper tantrums)  Dizziness or fainting

 Headache  Rapid breathing and heartbeat

 Decreased urination with unusually dark yellow urine What to do:  Immediately move the child to a cool place and give them liquids, preferably water.  Bathe your child in a cool bath until they feel refreshed.  Blow a fan on your child, but keep them a safe distance from the blade.  If your home is overly warm, head to a shaded area, water park or pool — or to an airconditioned shopping mall, community centre or public library. summer 2018

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Older + Wiser:

Have fun in the sun, just not a ton For older adults it’s important to stay sun safe Margaret Coates | contributing writer

Summer is here and for seniors it’s a chance to get out and move without an umbrella, warm coat or other cold weather gear.

This summer promises to be hot and dry, according to weather reports, and seniors should be aware of some of the pitfalls of too much heat and sun.

June Fletcher at AgingCare.com says “Part of the problem lies in the fact that older people simply can’t handle the heat as well as younger ones, because they don’t sweat as effectively and have poorer circulation. Obesity, heart disease, dementia, diabetes and other chronic medical conditions can compound the risk. So can certain medications, especially diuretics or those prescribed for hypertension and Parkinson's disease.”

Be aware of heat stroke or illness.

hats and protective, but loose, lightweight clothing.

 Go to the pool for swimming or an Health Canada says symptoms of aqua exercise class, which gets your heat illness could include dizziness body temperature down and gives you or fainting, nausea or vomiting, the movement you want. headache, rapid breathing and heartbeat, extreme thirst and  Arrange for regular visits by family decreased urination with unusually members, neighbours or friends dark yellow urine. Health Canada during very hot days in case you suggests: “If you have any of these need assistance. Visitors can help symptoms during extreme heat, identify signs of heat illness that move to a cool place and drink could be missed over the phone. liquids right away.”  Check on your elderly neighbours to Staying cool is a way to avoid too see if they are okay during the heat. much heat especially if you don’t The added bonus is the social contact have air conditioning at home. you and they will get.

T ry going to a movie (great way to  If you are at home use more fans, relax), walking in an indoor mall, keep the sun out with drapes and with the added bonus of getting screens, and avoid using your oven. exercise, or visiting a library, Take cool (not too hot or cold) which offer programs and other showers or baths if your house services for seniors as well as is too hot. comfy places to read a good book.

There are many tips for staying safe  You can keep cool by misting your taying cool also requires dressing during the hot days and one of the  S skin (my personal favourite) with for the weather.

Try finding natural most important is to stay hydrated. a spray bottle or using cool wet fabrics as they tend to be cooler washcloths or towels and put than synthetic.

Research has shown that seniors them on your wrists, ankles, are more susceptible to dehydration armpits and neck.  I f you want to keep up your than younger people because they exercise program (and who lose their ability to conserve water  Seniors who are experiencing vision doesn’t) make sure to walk or as they age. They can also become issues should be aware of the garden in the early morning or less aware of their thirst and have dangers of too much exposure to the later in the day when the sun is difficulty adjusting to temperature sun, which can irritate eyes and cause not so hot or has gone down. changes. And water is best, further damage. But for all seniors, because both alcohol and caffeine R emember to use a broadwearing sunglasses can protect your can cause dehydration. spectrum sunscreen and wear eyes from harmful UV rays.

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summer 2018

Healthy salad to go You’ll be the hit of the picnic with this salad in a jar Sandra Thomas | editor

This plant-forward salad jar is brimming with goodness, enhanced by hummus for a kick.

Sweet and Smoky BBQ Salad Jar Serves: 4 | Prep time: 20 minutes Cook time: 10 minutes | Total time: 30 minutes

Ingredients 2 cups cooked quinoa (about 1 cup dry) 1 container (283 g) Sabra Sweet & Smoky BBQ hummus with Jackfruit and Smoked Paprika 1 can black beans, drained and rinsed 1 (8 oz/240 g) package of cherry tomatoes, sliced in half 1 medium-sized red onion, diced 1 mango, diced 2 cups arugula Chili lime vinaigrette 2 tbsp olive oil 2 tbsp lime juice 1 tsp Dijon mustard 1 tsp chili powder ½ tsp salt You’ll need 4 (950 ml) mason jars

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Instructions Cook quinoa according to package directions (usually about 1 cup dry quinoa with 2 cups water on the stovetop for 10 minutes).

Meanwhile, prepare ingredients for the jars.

Divide hummus and place in the bottom of each jar, then layer in quinoa, black beans, cherry tomatoes, red onion, mango and arugula.

Mix together ingredients for chili lime vinaigrette and pack in separate containers.

Serve salad in a deep bowl and toss with vinaigrette.

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Drivers should keep dogs

off their laps

In the case of an accident, an unrestrained dog can be launched across a vehicle causing injury to both pet and people.

Ensure your summer road trip is a safe one for you and your pet Sandra Thomas | editor

A recent survey of ICBC customers says 40 per cent of pet guardians plan to take their pet on a road trip this summer.

With only half of guardians saying they own a vehicle restraint or safety device for their pet, ICBC and the B.C. SPCA are urging drivers to think smart and consider the safety of their pets when riding in a vehicle.

“Many drivers consider a pet as part of their family,” says Lorie Chortyk, general manager of community relations for the B.C. SPCA. “And as with any loved one who rides in your vehicle, we hope drivers will take steps to keep their dog or cat seated, secure and safe during every drive.”

ICBC and the B.C. SPCA recommend always using some form of safety restraint whenever travelling 14

summer 2018

with a pet, even for mild-mannered cats and dogs, or when running a quick errand around town. In the event of a crash, a loose animal can fly forward in your vehicle, causing further injury to themselves and to others. Pet harnesses/safety belts and hard-shell crates secured down are sound options.

“Part of driving smart is making sure everyone in the vehicle — including pets — is secured before leaving home,” says Lindsay Matthews, interim vice president responsible for road safety with ICBC. “In the event of a crash, this prevents passengers from incurring further injury, while keeping the pet safe, too.”

To keep pets safe they should never sit in the front seat, but be secured in the back or cargo area of an SUV or van.

Drive Smart tips for pet guardians:  Let your dog be the backseat driver: Pets are safest when secured in the back seat or cargo area. For the same reason ICBC discourages children younger than 12 from sitting in the front seat of vehicle, the same safety risks of a deployed air bag can have devastating consequences for animals as well.  Prevent pet distraction by packing the essentials: Keep pets content by bringing food, water, dishes, bedding and toys. For road trips, it’s best to stock your vehicle with a pet first-aid kit. And plan for a pit stop every few hours.  Keep pets inside the vehicle while driving: While it’s tempting to let your dog hang his head out the window for the breeze, this can lead to eye injuries due to weather, heavy wind, flying debris or objects coming close to your vehicle. Disable your power windows to prevent your dog from accidentally opening a window, causing it to escape or have the window close on its neck.  Do not drive with your pet on your lap: Your pet could be seriously injured or killed by a deployed airbag in the event of a crash. Drivers can be ticketed for driving “without due care and attention” with a fine of $368 plus six penalty points. Those points will cost you an additional $300.  Secure your pet if travelling in the back of a pick-up truck: It is illegal and dangerous to travel with an unsecured pet in the exterior of a truck. If you must transport your pet that way, the safest method is in a secured crate in the centre of your truck box. Learn more at spca.bc.ca.  If you’re not in the car, your dog shouldn’t be either: Vehicles can quickly heat up in summer weather and can endanger your pet’s health. Even a car parked in the shade with the windows cracked open can get hot enough to cause heatstroke or the death.  Use a safety device to protect your pet: In the event of crash, a loose animal can become a projectile, injuring themselves and others in the vehicle. Animals can also pose a safety risk for first responders, as a disoriented and injured animal may try to attack an attendant or even cause another crash by running into traffic.

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to be part of our Fall edition, please contact Michelle Bhatti, director of advertising at 604-630-3503 or mbhatti@vancourier.com extending your reach with

Fetal Alcohol Spectrum Disorder New Canadian database first of its kind in the world Sandra Thomas | editor

The Canada Fetal Alcohol Spectrum Disorder Research Network (CanFASD) has launched the world’s first comprehensive FASD database. It will provide key insight into the profiles of individuals with the disorder as well as Canada’s first-ever national prevalence statistics.

FASD is caused when a mother drinks alcohol during her pregnancy, which can cause prenatal brain damage.

CanFASD can now get real-time data from clinics across Canada, which will help inform policy and practice at a national level.

The database will also provide information back to each of the diagnostic clinics to keep them informed and to help support their own work.

FASD can occur when a mother drinks alcohol during her pregnancy, which can cause prenatal brain damage.

Symptoms can include physical impairments as well as learning, behavioural and mental issues.

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“Canada does not have its own prevalence number. We have been extrapolating from American studies and small regional or provincial studies to estimate Canadian prevalence rates of FASD. It’s a complex disorder to diagnose because it’s not as simple as one test — FASD is a different experience for each person affected,” says Audrey McFarlane, executive director of CanFASD. “This database will not only provide data on prevalence, but it will provide important implications when developing services and policies.”

The database will also provide opportunities for national education and training to improve services for individuals with this neurodevelopmental disorder.

CanFASD’s national database is important for understanding the

relationship between diagnostic capacity and service availability for individuals with FASD. Indepth research will inform policy decision and resource allocations pertaining to health services provided to those with FASD. “Collection of standardized data on children assessed for neurodevelopmental disorders across the country will provide evidence related to prevalence, risk factors, interventions and short and long-term outcomes,” says McFarlane, who adds comparisons in diagnoses made per capita and variations or similarity in treatment recommendations across jurisdictions will be highly useful in providing information to governments in developing improved policy and programming.

“This data will also provide important information to develop effective prevention messaging and interventions.”

At this time, there are more than 25 clinics from nine provinces and territories contributing to the database.

No alcohol required

Virgin Caesar While you’ll want to hold the vodka on this one, the topping ideas are endless. And, an added bonus, you can make this drink as spicy, or not, as you like.

Iced tea Throw one teabag per person into a glass or jug. Herbal tea works great if your doctor gives the OK. Top with hot water and leave to brew. Pour over ice and sweeten with sugar or honey. Top with a lemon wedge.

Fill a glass three-quarters of the way with your favourite Caesar mix, add a dash each of Tabasco and Worcestershire sauce and a pinch each of celery salt and black pepper. Stir vigorously before filling to the top with ice. Top with everything from pickled beans, stuffed olives, celery stick, dill pickles, pepperoni sticks, you name it.

Flavoured water Fill a jug or glass with water, ice and one of these combinations: tomato-basil; pineapple, mint and ginger; strawberry-cucumber; raspberry-oranges; grapefruit or any of these ingredients alone. Even easier, simply buy some coconut water and pour over ice for a tropical taste or sparkling water to replace the bubbly.

Juicy julep Add ice to a tall glass and pour in equal parts pineapple, orange and lime juice. Top with ginger ale and a teaspoon of crushed mint. Garnish with lime wedge or pineapple slice.

Sandra Thomas | editor

You’re pregnant, but that doesn’t mean you have to skip the summer barbecue — and you won’t feel left out with these refreshing drinks.

Volunteer of the Year Award The Lifetime Volunteer of the Year award recognizes seniors who make a difference in our community, and who use their time to help others, whether that’s teaching a class, working a till at a thrift store, cooking, knitting and so much more.

The Lifetime Volunteer of the Year will receive a luxury weekend getaway to Victoria.

Entries accepted until August 17, 2018.

Presented by

To enter and nominate a volunteer, call us at 604-630-3517 or email sthomas@vancourier.com.

Nomination forms can be found at vancourier.com

Your cheap barbecue brush is a health menace Accidentally ingesting metal bristles can cause serious injury Grant Lawrence | contributing writer

When you find hair in your food, does it freak you out?

As gross as that may be, discovering someone else’s locks in your burger won’t kill you, or even seriously harm you. However, if a loose wire from a crappy barbeque brush makes it past the patty and into your mouth, or worse, down your throat, it can really mess you up.

As you gather around your barbeque this summer season, take heed. Last year, according to the Standards Council of Canada, at least nine people in Canada were injured after ingesting metal bristles that became detached from barbeque brushes.

Here’s what happens: You take your cheap barbeque brush and attempt to vigorously clean the charred crap off your grill from last night or last weekend or last year. You don’t even notice when your cheap brush loses some of its razor sharp, tiny steel bristles, which can cling to the gunk remaining on grill. Later, when you start flipping burgers, the bristles can got lodged in your food, and then could end up in your throat, or worse, your children’s. Surgery is often an end result.

After feeling the heat from consumers, Health Canada fired up the burners to ban the meddlesome

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brushes, but eventually decided against it, even after admitting that wayward bristles have reportedly caused 28 injuries since 2004.

Wayward bristles from barbecues have reportedly caused 28 injuries since 2004 in Canada. Photo iStock

There is at least something being done, although it may seem like a bit of a smokescreen. According to a National Post article, instead of banning the brushes outright, Health Canada commissioned the Standards Council of Canada to develop “new guidelines for the product.”

However, it could be up to a year and a half before those “guidelines” are put into practice, and barbeque season is now.

I recently passed through a few local big box stores and couldn’t help but notice sweeping selections of these exact types of cheap, plastic-handled barbeque brushes on sale in every store I entered.

I asked an employee working the barbeque section if he was aware the brushes had the potential to cause injury.

Kona Stainless Steel Grill Brush

“Well, obviously a lot of the products in this store have the potential to cause injury if you don’t use them right,” he told me. “A hammer will do a lot of damage if you aren’t looking at where you’re swinging it. It’s usually not the product’s fault, eh, it’s the users. Same goes for the barbeque brushes.

They’re obviously a very useful tool at this time of year or we wouldn’t be selling them, so...”

Uh huh. I’ve never heard of a hammer getting lodged in someone’s digestive tract, but I decided against taking the conversation any further. Instead, I’ll offer you a few barbeque brush bypasses.

When I popped the top of my barbeque to start the season, the grill was rusty, gunk and, because I live in East Van, sprinkled liberally with rat poo. A natural and cheap way to clean all of that off without using a barbeque brush or harmful chemicals is to first wipe or hose off the rat poo, then take your grill and place it in a garbage bag. Pour one cup of baking soda mixed with two cups of white vinegar into the bag.

Seal it and leave it sitting overnight. You’ll be amazed at the cleanliness of your grill in 24 hours.

Throughout the season, instead of a barbeque brush, scrub down a warm grill before each use with an onion sliced in half. The onion not only removes the crud, but also naturally disinfects the grill. Avoid using rolled up balls of aluminum foil (cringing as I type), sandpaper (seen it happen), or brushes of any kind.

Here’s wishing you a safe and happy summer season on the grill. But promise me you’ll throw out that bristly barbeque brush now before things get hairy.

Grant Lawrence is a Vancouver-based broadcaster, musician and writer.

BBQ bristle brush alternatives Sandra Thomas | editor

So, you don’t want to risk using your old barbecue brush for fear of ingesting a bristle. Now what?

Check out these alternatives.

Not just an onion, but the Grillion Barbecue pros have long known that scrubbing a hot grill with half an onion works wonders, but boy can that get hot on the hands. Enter the Grillion, a hand-held device that holds half a cut onion in the handle. The kit also includes a special knife designed to leave grooves in the onion to better clean your grill.

Great Scrape Over time these hardwood paddles will actually conform to the shape of your grill to make cleanup even easier and the long handle protects your fingers from the heat.

Grill Wizard Grill Brush This brush probably looks similar to the one you already have a home, but the difference is that instead of bristles it uses replaceable metal scouring pads.

Tin foil If you’re in a bind, or maybe camping, crumple tinfoil into a ball and rub it over your grill using a pair of tongs.

Kona Stainless Steel Grill Brush This brush uses stainless steel coils in place of metal bristles making it not only safer, but just as functional as a brush with bristles. summer 2018

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