By Heather Compton

New Year…New Resolve

Presents are opened, holiday traditions honoured and the cookies devoured. Once again we find ourselves at the end of another holiday season, and turning our attention to the future and our intentions for a bright and prosperous new year.

Every year millions of us put pen to paper writing New Year resolutions. How can we achieve a better life for ourselves and our loved ones, how we can improve our health, finances or time management skills?

Million Dollar Experiment: An Aldergrove Experiment

One hundred families in Aldergrove, BC have a very big resolve – to increase their collective net worth by a million dollars in 10 weeks time – that’s $1000 per family per week! These families are the subject of a new TV series by Corus Entertainment’s OWN: Oprah Winfrey Network (Canada) that began airing Sunday, January 22.

Show Me Your Bottom Line

People are often more willing to publically disclose the state of their intimate relationships before the state of their finances so it will be interesting to see how co-hosts former financial broadcaster and author Bruce Sellery and clinical psychologist Dr. Joti Samra coax people out of their comfort zone and into revealing their bottom lines.

It’s hard to imagine a focus on debt management, out-of-control spending, credit card bills and the cost of kid’s after school activities as compelling entertainment but this is the world of TV and there are some attractive financial incentives on the line!

Net Worth, Not Self-worth

Regular readers may remember visiting Your Financial Report Card. First add up every last dime of financial assets and then subtract total liabilities (debts) – and there you have it, that’s your net worth. Calculate your own Net Worth Statement with an easy to use excel spreadsheet from our website.

Our mission is to increase or grow our net worth throughout our working life so that we can spend our retirement years drawing it down. With good planning we’ll spend our last dollar as we take our last breath!

Aldergrove residents have an ambitious goal and only 10 episodes to meet the challenge. How will they do it? In many of the financial programs I present to young and old we are looking for the “magic bean”. There is no “magic bean”.

Road to More Revenue

Residents’ first step is to STOP adding to liabilities. That requires handing over the credit cards, cancelling the lines of credit and not taking on new debt in any form. Next they’ll look for alternative sources of revenue. Some will get paper routes or part-time jobs, maybe work paid overtime hours, babysit, or rent out the basement bedroom. H & R block will help residents review past tax returns to see if any deductions or savings were missed. Expect garage sales and on-line listings for unutilized household possessions, perhaps some will decide to sell the second car or “downsize’ their house. Some will check the couch for loose change!

Stop the Spending Spree

Once avenues for further revenue are exhausted the focus must shift to reducing spending – swaps, barters, car pools, meatless Mondays, an increase in library card use, cancelling or downgrading cell phone plans, no more meals out, family game nights at home instead of out to a movie, a new look at the cost of cable TV, brown bag lunches, and home-brewed coffee will all feature on the agenda.

Increase the dollars in, decrease the dollars out, pay down debt, and increase the return on your investments. Those are the only ways to increase your net worth – outside of marrying rich, scoring an inheritance or winning the lottery.

The Power of Accountability

Producers of “Million Dollar Neighbourhood” have wisely tapped into the power of a like-minded community. Programs like Weight Watchers and AA successfully inspire big life changes by calling on the power of others for support, encouragement and accountability.

The start of a new year is a great time to evaluate your money management skills and own up to where you could use a tune-up or where you can be the teacher – check out your score on Money Management Gauge.

About the Authors: Heather Compton has presented seminars on financial and retirement lifestyle issues for over 30 years. She retired as Vice President and Senior Investment Advisor with a major financial services company. Heather and husband Dennis Blas co-present retirement seminars for a variety of corporate clients and are the co-authors of Retirement Rocks! Canadian Boomers Invest in Life. You can find their book online or in independent bookstores. See more of their advice at Retirement Rocks.

Photo courtesy Team Hoyt.

Dick and Rick Hoyt have accomplished so much that some might say they deserve a break. Despite their many years of breaking barriers and records, they are not yet retired. The father-son duo has inspired a global population to believe that “Yes You Can!,” and they continue to establish that yes, they can.

The Beginning

In 1962, Rick Hoyt was born to Dick and Judy Hoyt. As a result of oxygen deprivation to Rick’s brain at the time of his birth, Rick was diagnosed as a spastic quadriplegic with cerebral palsy. The Hoyts were advised to institutionalize Rick on the grounds that there was little hope for Rick to live a “normal” life. Dick and Judy saw beyond such limitations, and began their quest for Rick’s inclusion in community, sports, education, and someday, the workplace.

Dick and Judy soon realized that although Rick could not walk or speak, he was quite astute; his eyes followed them around the room as they moved. When Rick was ten years old, a skilled group of engineers at Tufts University created an interactive computer for Rick that included a cursor used to highlight every letter of the alphabet; Rick selected the highlighted letter by tapping his head against a headpiece attached to his wheelchair. Rick’s first “spoken” words were, “Go, Bruins!,” indicating his early passion for sports.

Selflessness and Marathons

Photo courtesy Team Hoyt.

In 1977, at age fifteen, Rick told Dick that he wanted to participate in a five-mile benefit run for a lacrosse player who had been paralyzed. Although he was running a mile three times a week, Dick considered himself far from being a long-distance runner. Dick agreed to push Rick in his wheelchair, and they raced the following weekend. Dick and Rick finished all five miles, coming in next to last. That night, Rick told his father, “Dad, when I’m running, it feels like I’m not handicapped.”

Three years later, in 1980, Dick and Rick discussed race events for the following year and decided they wanted to participate in the Boston Marathon in April 1981. They submitted their registration form to the Boston Athletic Association, but were turned down as runners and also turned down in the wheelchair division, though they were told they could line up behind the wheelchair athletes in 1981, 1982, and 1983. In 1981, their finishing time was 3 hours, 18 minutes, beating eighty-five per cent of other competitors. In 1982, they finished at 2 hours, 58 minutes, and in 1983, they crossed the finish line at 2 hours, 59 minutes, mere minutes from the qualifying time.

Despite having been turned down, Dick was perseverant. In 1983, he asked how he and Rick could become official entrants; they were told to run another marathon to qualify, using the qualifications of Rick’s age group.  The Boston Marathon requires participants to have run a marathon in the past year with a qualifying time that is adjusted for age and gender; it is the only mass-participation marathon in the United States to do so. When Dick and Rick were aiming to qualify for the Boston Marathon, Dick was in his 40s, and Rick was in his 20s. The qualifying finishing time for the 20s age group at the time was 2 hours, 50 minutes.

That fall, Dick and Rick went to the Marine Corp Marathon, the annual race known as the “The People’s Marathon,” in Washington, D.C. The race is known as The People’s Marathon because everyone who wants to participate qualifies. It was in this marathon that Dick and Rick qualified for the Boston Marathon, with a time of 2 hours, 45 minutes. In 1984, they ran the Boston Marathon as official entrants.

Preparing to Participate

Photo courtesy Team Hoyt.

To prepare for a marathon, Dick recommends preparing not only physically, but also mentally; his advice is to enjoy the experience. Dick and Rick never use personal training or coaching to prepare for an event.

Dick eats a healthy breakfast of a banana and yogurt with walnuts and blueberries; oatmeal; or an egg-white vegetarian omelet with fruit and whole wheat toast. Dick exercises for three hours per day, and recommends focusing less on speed and weight, and more on taking the workout “slow and easy.” Dick focuses on doing more reps and building endurance instead of loading on the weight; he sees that by adding too much weight to a workout, lifters’ muscles simply bounce instead of being used and built. Dick works a variety of activity into his routine, alternating running, biking, swimming, or a combination of two.

Dick advises that stretching is important to keeping injury-free, and that it is just as important after a workout as before. He also recommends warming up before a workout.

Adapting with Age

Photo courtesy Team Hoyt.

When asked if their regimen has changed since the beginning of their journey, Dick and Rick agree that, “yes, we’re getting older.” The two travel and spend time on motivational speaking engagements, which permits less time to prepare for races. The two are also seeing their end-times slow with age, and because of their other commitments, they are participating in fewer races. When they first began, they were participating in fifty races per year, but have seen that become twenty to twenty-five races per year. Sometimes they participated in a marathon one day, and then a 10K race the next day, but now there are more days between each event. In their thirty-three years of racing together, they have participated in 1,070 races.

Dicks has seen his health improve since the beginning of his fitness journey. He says that when Rick first asked him to participate in races, he was not as healthy as he is now. In his 50s, he saw that he could compete in any age group; his and Rick’s best end-time for a 5K race is 17 minutes, and the two completed 5 miles in 27 minutes.

Inspiring Others and Giving Hope

Both Dick and Rick are humble; they seem more impressed and motivated by the reactions and responses of others facing difficulty than by their own exceptional achievements.  In fact, they say that they are “inspired to continue” by people whose lives have been affected by the racing pair’s persistence past what others said was impossible. The Hoyts receive letters from people around the world confronting suicide, drug and other addictions, and personal struggles, who are motivated by the Hoyts to press on.

When Dick and Rick began, their goal was to finish the race. They had never imagined that they would be participating in races, marathons, triathlons, or travelling around the world, speaking, and publishing DVDs and books.

Achievements On and Off the Track

Photo courtesy Dick Hoyt.

The marathoning pair has achieved a lot not only on, but also off the tracks. In 1975, at the age of thirteen, Rick was finally admitted into public school. After high school, Rick attended Boston University, and he graduated with a degree in special education in 1993.  For Rick, having graduated from Boston University is one of his greatest achievements; he lived two hours away from home, and attended on his own. Rick is the eldest among his siblings, and his two brothers were athletic. Dick supported Rick’s brothers in their athletic endeavours, so when the time came, Rick was thrilled to compete in athletic events as well. He loves to motivate and inspire people all over the world, regardless of their physical abilities.

Dick served his country for thirty-seven years as a Lieutenant Colonel from the Air National Guard before he retired in 1995.  However, when Dick was asked what he considers his greatest achievement, he said it is to be able to run with his son. While Rick cannot talk in the traditional sense, or use his legs or arms in the races, Dick and Rick have gone from being unqualified to being accepted for who they are. Having once been rejected by race committees and others who said they were not “enough,” the Hoyts now have run with the best; Rick was the first disabled person to compete in the Ironman triathlon in Hawaii, and both his and Dick’s names reside in the Hall of Fame.

Adding to their list of achievements, Dick and Rick biked and ran across the United States in 1992, completing a full 3,735 miles in 45 days.

Considering Retirement?

Dick, in his 70s, and Rick, 50, have both discussed retirement. When they began racing, they fought to get into races, and now they have been thanked by people all over the globe who have been inspired by their story and encouraged to keep going. They say that while there is no end in sight, if either one of them says “enough,” it will be enough.

Looking Ahead

Photo courtesy Team Hoyt.

The Hoyts’ message is “Yes You Can!,” and they believe that anyone can do anything. The Hoyts do not accept “No, You Can’t.” Despite the opposition, they persisted, and beat the 2 hour, 50 minute qualifying time to compete in the Boston Marathon. To someone facing a seemingly unachievable goal, Dick would say, “make up your mind and you will be able to do it.” He believes that it is important to remember that “there is help out there”; he encourages all people, regardless of their circumstances, to “never give up.” These are not positive-thinking catchphrases for Dick; for him, they are real, and he knows that they are true because he and Rick have lived them. When Rick was born, “they said “forget him””; but Dick says, “look what he has turned into.” In Dick’s words, “never take no for an answer.”

To learn more about Dick and Rick Hoyt and see the books, DVDs, and products they have available, please visit their website, www.teamhoyt.com.

By Dr. Carolyn Anderson

This blog is part of the Preventative Lifestyle: Keeping Your Body Healthy (and cancer-free) blog series. While researching ways to help my cancer-stricken mother, I found a variety of things that can help reduce our risk of cancer. While we cannot guarantee that we will never get cancer, it is important we do what is within our power to lower our risk. Please consult with your doctor before making any significant lifestyle or dietary changes.

One More Reason to Avoid Sugar and White Flour

Photo by Jennifer

I absolutely love sugar cookies and shortbread at Christmas. In fact, I love the cookies and I love the uncooked cookie dough. I think you could even call me a cookie monster.

That is until I started researching dietary influences on our health. I knew that sugar and white flour (two of the main ingredients in sugar cookies) were things we should avoid for weight loss but I didn’t realize they are basically poisons for our body. Scary really, and disappointing because I happen to love them.

There is evidence that we can help strengthen the body’s defenses against cancer by diet and exercise changes (1). The problem is that the things we should omit from our diets are often things that we enjoy, things that taste good and things that we have on a regular basis. If we accept that toxins in our environment stimulate cancer growth, then to fight cancer we must detoxify our diet as much as possible. Following a clean eating diet is not a diet but a way of life where you choose whole, unprocessed foods and avoid things like white flour and sugar.

All my research points to the need to ditch the sugar cookies and instead try a batch with whole wheat flour and stevia or other natural sweeteners. I found a  great recipe for stevia-sweetened, flour-free “sugar” cookies and they’ll be on my baking list for next Christmas.

Cancer Feeds on Sugar

The consumption of white sugar in the Western diet has increased significantly in the last 100 years (From 11 lbs a year in 1830 to 150 lbs a year at the end of the twentieth century) (2). It seems that the increased sugar consumption could be a contributing factor to the cancer epidemic.

It is documented that people with diabetes have a higher incidence of cancer (3).  It was discovered by Otto Warburg in Germany that the metabolism of malignant tumors is largely dependent on glucose consumption. When we eat white sugar or white flour (high glycemic index foods) the body releases insulin accompanied by the release of IGF (Insulin-like growth factor) to allow the glucose to enter the cells to stimulate cell growth. Insulin and IGF promote cell growth as well as trigger inflammation in the system. This acts as a fertilizer for tumors.

We now know that peaks in insulin and the release of IGF stimulate the growth of cancer cells and stimulate their capacity to invade surrounding tissues (4). Another interesting study showed that after injecting breast cancer cells into mice, that the cells were less susceptible to chemotherapy once the mouse’s insulin system had been activated by the presence of sugar (5). It seems that a new class of drugs to reduce peaks in insulin would be effective in fighting cancer.  Instead of waiting for these drugs, reducing the amount of sugar and white flour we eat daily could effectively do the same thing.

The scientific evidence indicates that to protect ourselves against cancer we should cut back on processed sugar and bleached white flour. We can do this is a couple of relatively simple ways

Easy Ways to Reduce Sugar and White Flour

• Drink your coffee or tea  (green tea is particularly healthy) without sugar
• If you drink soy milk, drink the unsweetened variety
• Have dessert every other night instead of every night. Try fresh fruit (not sweetened with sugar or syrup) as they are much healthier and do not seem to cause the same intense insulin spike.
• Use one of the natural substitutes for sugar such as agave nectar, stevia, honey, xylitol or dark chocolate
• Eat multigrain bread or bread made with traditional leaven such as sourdough bread or Ezekial bread
• Oh, and ditch the sugar cookies

Resources

Glycemic Index

Tosca Reno is the author of several books that explain the concept of clean eating, which endorses whole foods and replacements for sugar

Whole Food Cookbooks

Whole Food Cooking blogs

The Whole Life Nutrition Kitchen

100 Days of Real Food: 1 Family, 2 kids, 0 processed foods

The Gracious Pantry

About the Author: Dr. Carolyn Anderson is an eye surgeon who founded Impowerage to raise money for macular degeneration research. She practices cataract surgery in Langley, BC and is a professional speaker who speaks on managing your energy. She recently co-wrote a book, “Pushing to the Front: Front Line Strategies from the World’s Leading Experts, with Brian Tracy.

References

1. World Cancer Research fund 2007
2. Servan-Schreiber, David. Anticancer: A New Way of Life
3. Wiederpass et al, “Risk of Endometrial and Breast Cancer in Patients with Diabetes Mellitus” International  Journal of Cancer 71,no.3(1997): 360-63
4. Long et al “Regulation of the Mr 72,000 Type IV Collagenase by the Type I Insulin-Like Growth Factor Receptor” Cancer Research 58m, no. 15(1998):3243-47
5. Dunn et al “IGF 1 Alters Drug Sensitivity of HBL 100 Human Breast cancer Cells by Inhibition of Apoptosis Induce by Diverse Anticancer drugs” Cancer Research no. 15 (1997):2687-93

By Kim Leatherdale
January- the month for making and breaking resolutions.  Many people make resolutions centered around how they will interact with others.  “This year I’ll be nicer… or speak up… or communicate better… or listen more.”  “I’ll spend more quality time with my kids (or grandkids.)”  “I’m going to create better relationships with my family.”

However, healthy interactions with others start by accepting others.  That’s the rub and the more difficult thing to do than change a few words you use.

How do you accept others?  Even when they have done something you are unhappy with?

It may sound cliche, but accepting others starts by accepting yourself.  You accept yourself through the practice of healthy self esteem.  Healthy self esteem recognizes we all have successes and failings.  In addition everyone has intrinsic worth which is not increased nor decreased by actions, words, or thoughts- it just exists.  The founding fathers were right, all men (humans) are created equal.

When you wrap your head around intrinsic worth of self and realize everyone has it, than acceptance becomes easier.  No one is better or less than another.  We can be upset or pleased by someone’s behavior, but it doesn’t change the fact that they are a human being with worth.

As a couples’ counselor, I can attest to the importance of acceptance in relationships.  No one person will ever give you all that you want in a relationship.  Be they spouse, child, sibling, friend, parent, or colleague, every person has successes and failures.  If you can’t accept that truth in yourself and others, you’ll never be able to have an authentic relationship.

About the Author: Kim Leatherdale is a licensed professional counselor and relationship blogger. She offers on-line, phone, and in office counseling and relationship coaching. For more information visit her website: CreatingRewardingRelationships, Facebook page: CreatingRewardingRelationships, or Twitter account: HappyCoupleXprt ”

By Denise Lodge

Photo by Sergio.

If you are looking to shed some holiday weight, want to maintain the fitness you enjoy during the summer, or prefer being in the winter wonderland instead of watching it from your window, cross-country skiing is a fun, easy-to-learn option.

Cross-country skiing has been a method of traveling over snow-covered terrain for hunting, working, military, and transportation purposes. Depictions of skiers in cave paintings from at least 10,000 years ago have been discovered in China, rock carvings of skiers in Norway date back 5-6,000 years, and primitive skis and ski fragments from 4,500 and 8,000 years ago have been found in Sweden and Russia. In the late 1800s, cross-country skiing became a competitive activity, and has been contested at the Winter Olympic since 1924.

Varieties and Versions

Cross-country skiing is so versatile that there are multiple versions to suit each individual, season, and experience level.

Classic Cross-Country Skiing

Photo by Kneale Quayle.

Cross-country skiers tread forwards with the skis moving parallel to one another, striding with a kick motion. Unlike downhill skiing, the heel of the boot is not attached to the ski, so it is free to be raised with each stride, as in walking. The poles are pushed into the snowy surface with each stride for extra forward movement and for balance.

Skate Skiing

Unlike classic cross-country skiing, skate skiing entails shorter skis and poles; skiers propel themselves forwards with exaggerated pole plants, pushing out and backwards with the inside edge of each ski, as in skating. Skate skiing allows the skier to go faster than classic cross-country skiing does. Of the two types, classic cross-country skiing is generally the easiest for novice skiers to pick up. Skate skiing tends to put more emphasis on the upper body and quadriceps regions than classic cross-country skiing, so if your goal is to create more muscular development in these zones, skate skiing may be the better option for you.

Nordic Walking

Photo by FaceMePLS.

It is possible to carry over the activity and benefits of cross-country skiing from the winter to the summer. Nordic walking, also known as pole walking, originated in Europe, and has become so popular that last year, more than twenty per cent of Finns, and about ten-to-fifteen million Germans regularly Nordic walked, according to the Globe and Mail.

One of the greatest draws to Nordic walking is the nominal effort required; participants perceive that Nordic walking requires a level of exertion similar to that of walking. Despite the lack of labour, Nordic walking not only works the muscles of the lower body, as walking does, but also strengthens the core and upper body. Other health benefits include increased oxygen consumption, caloric expenditure, and heart rate, as well as improved posture. According to the Canadian Nordic Walking Association, walking burns 280 calories per hour, running burns 600, while Nordic walking burns 400.

The poles, made from lightweight aircraft-grade aluminum, adjust to fit the walker’s height. The handgrip of each pole is designed to help work upper-body muscles, and the rubber tips on the pole absorb shock.

Nordic walking also serves as an excellent rehabilitation tool for those recovering from knee or hip surgery, as the poles take weight off the knee and hip joints. Muscle strengthening and conditioning are not the only benefits of this new trend; the poles also add stability to a person’s walk. If Nordic walking intrigues you, or you want to extend the enjoyment and benefits of cross-country skiing into the warmer months, consider enrolling in a day course to hone the technique.

Benefits of Cross-Country Skiing

Photo by James Byrum.

Winter can be a time when we go into hibernation mode and rarely get outside, but cross-country skiing has many benefits to motivate us to venture outdoors.

Cross-country skiers simultaneously engage every major muscle group to propel forwards, which burns a lot of energy. Cross-country skiing is one of the best winter calorie-burning activities, and increases aerobic fitness, so it is a great pursuit for those looking to shed weight. Moreover, no one muscle group is overstressed, which means that movement can be sustained for hours. Some activities can strengthen one part of the body while damaging another; however, cross-country skiing does not shock the knees, and entails a low risk of pulling a muscle or tearing ligaments or cartilage. Cross-country skiing is also good preparation for summer sports; after cross-country skiing, muscles will be better prepared to manage the lactic acid they produce when they are used.

Photo by Kneale Quayle.

A study published in the Journal of Applied Physiology used three-dimensional imaging techniques to evaluate which muscles are engaged in the double-poling movement of cross-country skiing. The muscles that span the shoulder and elbow joints, the abdominal muscles, and hip flexors displayed the greatest engagement. Data gathered during the study show that arm muscles are the primary muscles at work when double-poling; data also indicate that as the intensity of the activity increases, the muscles that span the lumbar spine, hip, and knee joints contribute increasingly.

One study from Mid Sweden University examined the oxygen-capacity uptake of older adults who ski. The findings demonstrated that maximum oxygen uptake is twice as great among active older adults compared with those who do not exercise. Both the oxygen uptake and the muscles of the active older adults studied were comparable to values for people forty-to-fifty years younger who do not exercise to improve their stamina. Per Tesch, professor of sports science at the university, stated that maintaining a high level of physical work capacity improves quality of life, regardless of age.

Another study, published in the International Journal of Circumpolar Health, examined over five-hundred people aged eighty-five and over to determine the relationship between different types of physical exercise and the risk of subsequent fall-related injury. Results of the study show that the risk of injury-causing falls was reduced by participating in exercise other than walking for at least one hour per week. Moreover, the study showed that the risk of injury-causing falls was not increased by any kind or amount of exercise taken.

Cross-Country Skiing Gear

Photo by Kneale Quayle.

While cross-country skiing is not as inexpensive as walking, if you invest in high-quality equipment, it will last. Cross-country skiing requires long, narrow skis with bindings that permit foot-flexibility, lightweight boots, ski poles, and clothing appropriate to the conditions. Cross-country skiing can take place in conditions where the air temperature is above freezing, to those where the wind-chill factor may approach -40˚C.

Poles

Poles, made of either the cheaper fibreglass or the slightly more durable metal, are not just for balance. Using poles strengthens the torso, back, shoulder and arm muscles, and helps to build upper-body bone density. Poles also reduce the impact on the legs, placing less stress on knees. For a comfortable pole length, stand the pole on the floor so that it fits snugly in the arm pit.

Classic Skis

Skis are designed to support the weight of the skier; their length, which should be taller than the skier, facilitates movement over snowy surfaces. Skis should typically measure the distance between your wrists to the ground, when your hands are raised above your head. Modern cross-country skis are made of lightweight, composite carbon fibre and fibreglass materials to have a degree of flex, which permits the skier to push with the foot and receive bounce-back energy from the ski.

Specialized waxes applied to skis provide traction and more efficient movement across the surface. By contrast, waxless skis have grooves in the bottom of each ski that prevent skiers from slipping backwards on an incline.

Prevent By Preparing

To avoid the day-after aches and pains that can come from an intense workout, prepare your body before you hit the snow. Muscle soreness is not only uncomfortable, it can prevent those in pain from attempting the new activity again. Take part in a strength-training programme twice a week for a minimum of four weeks before your skiing season, and warm up by skipping or running on the spot for five to ten minutes to increase blood flow and body temperature. Warm muscle is better able to handle the stress of activity.

Pre-Ski Strengthening

Chair Stands

Chair Stand.

To prepare your muscles for the exhilarating workout of cross-country skiing, do one-to-two sets of twelve chair stands daily during the month leading up to your snowy adventure. Chair stands strengthen the hips, thighs, and buttocks, use the core muscles, and improve balance.

• Standing in front of a chair, with feet shoulder-width apart, stretch your arms out straight in front of you.
• Slowly, to a count of four, lower yourself to a seated position. Make sure that your knees do not come forwards past your toes; keep your hips, knees, and ankles in line.
• Slowly, to a count of two, rise back up to a standing position. Keep your knees over your ankles and your back straight.

Seated Leg Extensions

Leg extensions target the muscles of the front thigh, helping to strengthen the knee joint. Do one-to-two sets of twelve seated leg extensions to make the skiing workout more enjoyable and pain-free.

• Sit tall on a sturdy chair so that your feet barely touch the ground. Place your hips, knees, and ankles in line, with the kneecaps facing up.
• Slowly, to a count of two, extend your leg until it is straight out in front of the chair, but not locked.
• Pause, and then lower the leg to a count of four. Alternate legs.
• To increase the resistance of the leg extensions, add ankle weights, and hold the leg for four seconds when it is extended.

The previous stretches have been adapted from exercise guide It’s Never Too Late to Be Fit by personal trainer Susan Manning, and founder of Impowerage Magazine, Dr. Carolyn Anderson. The guide also covers strength training, cardiovascular endurance, balance exercises, and other aspects of fitness that can help to improve your cross-country skiing experience.

After skiing, your muscles will be tight and rigid, so stretching is the best way to restore elasticity to the muscles and prevent muscle soreness. Remember to stay hydrated, as you will lose perspiration during the course of the ski, even in very cold conditions.

Getting Started

Photo by Kneale Quayle.

Cross-country skiing can be enjoyed in every province and territory in Canada. Choose from a list of Cross Country Canada club members to find the club nearest you; daily user fees typically range from $10 to $40. If you are not sure whether you want to purchase equipment, most equipment packages can be rented for $20 to $40 per day.

Cross-country skiing may turn you from a sport-avoider to an avid outdoorsperson; it serves as a fun way to stay fit during the summer sport off-season, encompasses a plethora of health benefits, and is an opportunity to soak up the beauty of the outdoors. Whatever yours is, there are so many reasons to try cross-country skiing this new year.

Thank you to everyone who participated in the “50+ Scholarship: Lifelong Learning Contest,” designed to help our readers pursue their next career move, hobby or creative passion.  We were excited to see the number of entrants, and their passion for lifelong learning.

We are pleased to announce the winners of the scholarship opportunity.

The $400 grand prize goes to Bonnie McDonald, who will put her winnings towards the business course “Sales and Planning Toolkit” at the Continuing Studies program at Langara College. McDonald is the author of the soon-to-be-released “How to Get the Job You Love: 7 Simple Strategies to Getting  Work You are Passionate About in Any Economy –Guaranteed!,” and she will use lessons from the course towards the marketing of her book. McDonald’s book is inspired by her recent experiences. In 2010, her husband fell ill and became paralyzed. McDonald had to leave her career in sales to become the sole caretaker and they were forced to transition from living on a two-income home to living without any income.

Bonnie McDonald.

Bonnie views starting over at age 55 as an adventure. After she attended the Zoomer Show in Vancouver, she learned that the baby boomer generation has more opportunities than any previous generation. McDonald says, “if we are open to continued learning, we will stay vibrant and full of passion for life.”

In second place, Judy Rachmani won $200 by choosing her favourite learning-related quote as part of the Facebook draw. Rachmani used to be an avid photographer when her parents lived over 9,600 kilometres away and relied on Rachmani to take pictures of their grandchildren. Later, Rachmani took up card-making, and created cards for charitable organizations such as Post Pals.

Judy Rachmani.

At age 58, Rachmani now plans to combine the two interests, and will study digital photography and integrate the art into her card-making. Rachmani will put the prize money towards a digital photography course at the Association of Americans and Canadians in Israel. The course is designed for “beginners and experienced photographers who want to improve and take more creative pictures.”

Thank you again to all who participated; please be sure to join us on Facebook or sign up for our monthly newsletter to keep up with upcoming contests, giveaways, and articles.

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By Dr. Carolyn Anderson

New Year’s resolutions are a popular annual tradition that often include the same resolutions over and over. Even though we swear that this is the year that we will eat better, exercise regularly and follow our big dreams it never seems to materialize. It’s easy to blame it on the economy, our stressful job, lack of time or money but in reality the real reason that most of our resolutions fail is a lack of energy.

If you’ve ever made up a weekly schedule that gives you enough time for everything on your to-do list, you’ll notice it never seems to work out. Even though we can schedule things like gym time and picture how great we would look if we went to the gym consistently, it is hard to muster enough energy to get out of bed early enough to hit the gym before work. Conserving enough energy to exercise after a long day of work is even harder. All resolutions require extra energy and if your day-to-day life already leaves you exhausted, you’ll never get around to fulfilling your plans.

A lack of energy is often confused with a lack of time. We constantly hear people say they don’t have time to follow through with their resolutions. Yet if you look how they spend their day, there are times spent browsing websites, watching mindless television and other non-productive activities.

While I’m not saying you should never have downtime or breaks, these breaks should leave you rejuvenated. I don’t know about you, but I’ve never jumped off the couch after watching a TV show and felt more energized than before and ready to tackle the world.

Having more energy requires being disciplined to get enough sleep, eat right, exercise and follow proven strategies. While this does take up time, it leaves you more physically and mentally alert to face the day. I know when I stay up too late one night, the next day drags on. Even though I may have gotten an extra hour of work in, my productivity for the next day is severely impacted and negates the extra work I did the night before.

As motivational speaker, Jim Rohn once said, “We must all suffer from one of two pains: the pain of discipline or the pain of regret.” In 2012, I encourage you to start becoming disciplined in your personal life in order to maximize your energy and conquer your New Year’s Resolutions once and for all.

For more information on maximizing your energy, you can download a free guide to “10 Essential Steps for High Energy” on my website at CarolynAndersonMD.com/energy.

As 2011 ends, we took a look at some of the most viewed posts over the last year. We are now in the middle of planning our 2012 content and would like to hear your thoughts. If you take a few minutes to fill out our Readership Survey, you’ll be entered to win a Kindle (or equivalent gift certificate if you prefer).

1. 

   Sister Madonna Buder

   Our most popular article is a 2010 feature on the Iron Nun, Sister Madonna Buder. In September, we interviewed Sister Madonna again to find out about her latest record breaking attempt and her plans for the future.

2. The 2nd most visited article was on Why You Should Monitor Your Heart Rate During Exercise. Your heart rate is an important indicator of how you’re working and can motivate you to work harder.
3. The 3rd most visited page in 2011 was the announcement of the “Career Changes After 50″ finalists. While the contest is closed you can read the inspiring stories of how the finalists found new careers as magicians, dancers and entrepreneurs.
4. An article on dating after 60 was also very popular. The article gives tips on finding other singles, protecting yourself financially and dealing with family members. Another article on online dating gives more tips and lists some of the most popular online dating sites.
5. Canadians wondering about the best time to apply for their CPP found advice from financial  experts, Heather Compton and Dennis Blas.
6. Hydration during exercise is vital for your body’s functioning and the Fluid Intake Guidelines Before, During and After Exercise article will make sure you get enough to drink.
7. A Complete Guide to Kale gives you advice on picking, planting and preparing this leafy green nutrition-packed vegetable.
8. A profile on mature student Diane Morton is a popular post as others search for Canadian Universities that offer free or discounted tuition for older students. This article was part of the inspiration for the Impowerage 50+ Scholarship contest.
9. A workout routine focusing on the rotator cuff muscles was another popular post.
10. The 10th most popular post in 2011 was a collection of inspiring lifelong learning quotes. The quotes are accompanied by pictures and the html code is available if you’d like to use any of the pictures.

What were some of your favorite articles in 2011? What sort of articles and topics are you looking forward to in 2012?

By Heather Compton

My Season Favorites
There are two things I especially love about this time of year – advent calendars and finding treasures to fill the Christmas socks or stockings. Our adult children are really too old for both but giving them gives me special pleasure so they are continuing traditions at our house. In my mind, a Christmas sock isn’t complete without a book and I alternate easy reading with “teaching books” that I believe will “natter” eloquently on my behalf.

A Great Christmas Gift: The Wealthy Barber Returns

This year’s book choice is “The Wealthy Barber Returns” by David Chilton. You may remember “The Wealthy Barber”, a Canadian best-seller 20 years ago. David has returned with valuable money messages for a new generation and a great refresher course for the rest of us. It is both easy reading and full of his signature humor and practical, down-to-earth opinions and observations on the world of personal finance.

25 Financial Planning Tips

In honor of the season I can’t resist sharing with you 25 of his pithy observations, advent calendar style. My apologies to David – I have frequently lifted his words verbatim – he expresses himself so well! So here, in no particular order –

1. Sound financial planning isn’t rocket science, just common sense, vanilla products and time-tested principles.

1. Reverse mortgages turn finance’s most powerful force – compound interest – into an enemy instead of a friend.

1. Owning a house, even a spectacular, fully paid for house isn’t a retirement plan, it’s where you live.

1. Perceived risks in the stock market are inversely correlated to actual risks. It’s when most think the market is safe that it isn’t (after a long upward climb) & when most think it isn’t that it is.

1. Unless you are born into – or marry into – wealth you’ll have to spend less than you earn.

1. It’s hard to save because no one out there really wants you to – not banks, real estate agents, credit card companies, your kids or friends looking for company on an evening out.

1. We have become consumed with consumption!

1. Choose your friends carefully – our “reference group” has a huge influence on our spending. Hang out with financially savvy people in your own bracket.

1. Learn to say, with conviction “Sorry but I can’t afford it” – it’s liberating and true and something others will accept and respect.

1. Credit cards are evil; they allow us to act impulsively on our impulses.

1.  Gaining a view of the world’s “have not’s” is a great way to add perspective and gratitude to your own life…and no, “Everyone” really doesn’t have one.

1. Oscar Wilde said “I can resist everything except temptation” – so either avoid it by just not going to the mall or reduce your ability to give into it – don’t take the credit cards along for the trip.

1. Spending begets spending – a new coat of paint in the bedroom is usually followed closely by a new duvet and towels too. It’s the “Diderot Effect”.

1. Bank’s efforts to load you up with as much credit as you can service is decidedly not in your best interest – it’s in theirs.

1. Look at potential inheritances as future bonuses and not an excuse to avoid saving.

1. Ben Franklin warned “Beware of little expenses. A small leak will sink a great ship.”

1. Don’t take debt into retirement. It drains cash flow, creates worry and subjects you to interest rate risk when you can least afford it.

1. Live in a truly affordable home, stretching to buy the house inevitably leads to stretching to furnish it, maintain it, heat it and pay the taxes too.

1. Expense summaries (keeping track of where the dollars go) really are valuable. They help you to limit your spending and also to prioritize it.

1. Is it “splurge worthy”? Efficient spenders focus on dollar costs but also “joy units” received. Extra spending in one area requires extra discipline in others.

1. People who live within their means are less stressed and happier. When we are satisfied with what we have we are truly wealthy.

1. Forced savings techniques are the single biggest key to achieving one’s financial goals- save first and then go ahead and spend the rest.

1. If you are prone to overspending a personal or secured line of credit is a flexible and efficient accomplice! Avoid them – the money is the bank’s, not yours.

1. Three spending areas catch most people off guard: 1. Cars; 2. Dining out; and 3. little things. Not necessarily the highest or most foolish spending areas, just where they spent way more than they thought they were.

   The Best for Last
   Most advent calendars save the best treat for the 25th day as a reward for your patience. I’ll end with one of my favorites.

1. Before any of us go too wild with Christmas spending it’s useful to remember the best things in life aren’t things. Even long-coveted possessions go from “wow” to “whatever” remarkably quickly.

It’s true that I’m careful with money but this book really is worth the price of a copy for each of the kids! I wonder if author David Chilton has any advice to ensure they actually read it? My warmest wishes to all of you for a holiday season filled with love, laughter and abundance.

About the Authors: Heather Compton has presented seminars on financial and retirement lifestyle issues for over 30 years. She retired as Vice President and Senior Investment Advisor with a major financial services company. Heather and husband Dennis Blas co-present retirement seminars for a variety of corporate clients and are the co-authors of Retirement Rocks! Canadian Boomers Invest in Life. You can find their book online or in independent bookstores. See more of their advice at Retirement Rocks.

By Denise Lodge

Photo by Carter Fontaineleau.

Today the sky is dark and grey, and the sun is not in sight. Darkness is often associated with gloom. When a day is described as “gloomy,” images of a colourless sky, a sunless day, or grey, looming clouds may come to mind. Conversely, a “nice” or “beautiful” day usually implies warmth and sunny skies. We all may associate moods and feelings with the weather, but its effects on those with seasonal affective disorder (S.A.D.) are much stronger.

About S.A.D. Disorder

Fifteen per cent of Canadians may suffer from the “winter blues,” an experience of mood-change affected by changes in the weather; the “winter blues” cause discomfort, but are not incapacitating.

Conversely, S.A.D., a form of clinical depression triggered by the changing seasons, may affect the ability to cope with life. The Canadian Mental Health Association estimates that one to three per cent of Canadians suffer from cases of S.A.D. The condition can be debilitating, affecting personal and professional lives. However, the Canadian Mental Health Association states that there is treatment to “help people with S.A.D. live a productive life year-round.”

The term “winter blues” and the association of seasonal depression with winter can be misleading. S.A.D. does not only affect people in the winter; some people have a rarer form of the condition that begins in late spring or early summer.

Potential Causes of S.A.D.

Photo by Glyn Nelson.

While there is no confirmed cause of S.A.D., it is thought to be related to seasonal variations not in temperature, but in light. Before electricity, humans were active and alert during daylight, and slept when it became dark. Despite the technological allowances of working and remaining active during the night, our bodies may be biologically wired to shorten our waking time as the days grow shorter. This biological wiring that sets a sleep/wake cycle is known as the circadian rhythm, which is connected to the brain’s serotonin system.

Serotonin, the chemical reduced in people who suffer from depression and anxiety, has been shown to be increasingly produced during long periods of bright light.

Symptoms of S.A.D.

S.A.D. can be difficult to diagnose, as many of the symptoms coincide with symptoms of depression and bipolar disorder. According to the Canadian Mental Health Association, symptoms usually recur for at least two consecutive winters.

Symptoms may include:

• Change in appetite, in particular a craving for sweet or starchy foods
• Weight gain
• Decreased energy
• Fatigue
• Tendency to oversleep
• Difficulty concentrating
• Irritability
• Avoidance of social situations
• Feelings of anxiety and despair

Symptoms of summer depression may include:

• Poor appetite
• Weight loss
• Trouble sleeping

Treatments for S.A.D.

Because the cause and mechanisms of S.A.D. are neither confirmed nor straightforward, treatment is also somewhat experimental. Researchers are beginning to understand in greater detail the connections between the underlying mechanisms and the symptoms of S.A.D., which will ultimately allow for better, more targeted treatment methods.

Different treatments target different brain systems; two that play a role in S.A.D. are the circadian rhythm and the serotonin system. Sometimes two different treatments will be applied to target each system.

Sunlight as a treatment for S.A.D.

Photo by Floato.

The Canadian Mental Health Association reports that S.A.D. is “more common in northern countries, where the winter day is shorter,” and that “people with S.A.D. find that spending time in a southerly location brings them relief from their symptoms.” However, if frequent trips closer to the equator do not fit into your schedule or budget, there are other ways of accessing maximum sunlight. Remember that UV rays can penetrate through clouds and windows, and that skin protection is always appropriate.

To maximize sunlight exposure:

• Trim tree branches
• Keep curtains open during the day
• Move furniture to sit near a window

Diet Changes to Treat S.A.D.

Because decreased serotonin levels are considered a primary factor in S.A.D., try eating foods that contain tryptophan, a precursor of serotonin. One study published in Psychiatry Research reports that patients with S.A.D. had low levels of tryptophan. Another study published in the Archives of General Psychiatry found that the beneficial effects of light therapy were reversed by tryptophan depletion. Foods rich in tryptophan include turkey, milk, and egg whites.

Photo by Greg Mote.

Fruits such as apricots, apples, pears, grapes, plums, grapefruits, and oranges have been shown to gradually raise serotonin levels and help keep them raised.

Exercise to treat S.A.D.

Exercise relieves stress, builds energy, increases mental and physical well-being, and can help cope with the symptoms of S.A.D. Try building a walk into your noon-hour or your morning. Your neighbours may also be interested in walking, and you can walk in pairs or small groups. The exercise, increased exposure to natural light, and social interaction are strategies to combat S.A.D.

Light Therapy as a S.A.D. Treatment

According to the Canadian Mental Health Association, “many people with S.A.D. respond well to exposure to bright, artificial light.” Light therapy involves sitting near a light that simulates natural light for a certain period of time each day. Sessions usually extend between a half-hour to a few hours. The standard daily dose is thirty minutes of light at 10,000 lux, a measure of the intensity of light as perceived by the human eye.

As the light sits in front of the user, it is indirectly absorbed by the retina; light therapy does not appear to work by skin absorption, but by absorption into the eye-brain pathway, where it is believed to pass through serotonin receptors on its way to the part of the brain that acts as a clock. The effects of light therapy usually take only four to seven days. Like the sun, the light is not stared at directly. The light used in light therapy is not the same light found in tanning beds, so there is no risk of UV exposure.

Photo by Hammonton Photography.

Potential side effects of light therapy include nausea, hyperactivity, and eyestrain, so it is recommended that you consult a doctor about choosing light therapy. Moreover, the treatment may be covered by health insurance, in which case a prescription would be required.

Serotonin is not the only hormone that plays a role in S.A.D; the hormone melatonin has been considered a factor as well. Melatonin has been shown to decrease body temperature and increase drowsiness; in animals, melatonin regulates hibernation. Humans have more melatonin in their bloodstream during winter than during summer; it is speculated that light therapy halts melatonin production and thereby decreases symptoms of S.A.D., such as decreased energy and fatigue.

Cognitive behaviour therapy (C.B.T.), a type of psychotherapy that aims to replace negative or inaccurate thought patterns with more productive ones, is also an effective treatment for S.A.D., especially when paired with light therapy. One study published in the Journal of Affective Disorders found that the combination of light therapy and C.B.T. appeared to improve the long-term symptom severity, remission rates, and relapse rates of S.A.D.

Recommended Products to Treat S.A.D.

One of the less expensive products is the Lightphoria SAD Light Therapy Pad Sunlight Simulator. It boasts 10,000 lux, a programmable timer, and a tilt-back stand so you can read, use the computer, or watch TV while receiving the therapy.

The Philips HF3332/60 GoLITE Blu, like the Lightphoria, provides the freedom to engage in other activities while using the light, and includes a tilt-back stand and a programmable timer. Both the Lightphoria and the Philips GoLITE Blu are compact enough to pack away and travel with you, at about 18 x 18 centimetres and 500 grams.

The Philips Wake-Up Light HF3470 is unlike the Lightphoria and Philips GoLITE Blu in that it is not to be used when already awake, but while waking up. The light gradually increases thirty minutes before waking up; the aim is to gently prepare your body to wake up. Also included is the option to add the sound of chirping birds to your morning wake-up. There is an option to set the light at full brightness for your preferred wake-up time.

The Valkee, one exciting new type of light therapy, treats S.A.D. not through the eyes, but through the ears. Although more expensive than the previous treatments, the Valkee is the world’s first bright light headset; it channels bright light via the ear canal into the brain’s photosensitive areas to prevent and treat S.A.D. In two clinical trials performed at the University of Oulu, “92 per cent of the patients with [S.A.D.] achieved full remission [...] with a daily 8-12-minute dose,” reported professor Markku Timonen, MD, PhD, the lead investigator for the trials, at the 11th International Forum for Mood and Anxiety Disorders in Budapest.

The Canadian Mental Health Association recommends contacting your doctor if your sleep and appetite patterns change dramatically, or if you find yourself thinking about suicide. The association encourages that there is effective treatment for S.A.D., and that “even people with severe symptoms can get rapid relief once they begin treatment.”