Eat better, live longer

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We’ve all heard it before: to be as healthy as you can be, choose a healthy diet. And while that’s easier said than done, the impact of improving your diet may be large. That’s according to a recent study that estimated the impact of dietary modifications on premature cardiovascular deaths in this country. The verdict? More than 400,000 deaths each year could be prevented with dietary improvement.

Exactly how should you improve your diet?

Just what does “improving your diet” mean? Limiting unhealthy foods is a good start. Fewer French fries, less salt, and a little less ice cream are all good ideas and make sense. But this new report, and several expert guidelines, suggest that it’s not only what you don’t eat. What you do eat matters, too. It’s also important to eat more healthy foods.

In this study, researchers analyzed patient surveys between 1990 and 2012, food availability data from the Food and Agriculture Organization of the United Nations, and data on cardiovascular deaths in 2015. They estimated that the biggest contributors to the premature cardiovascular deaths of more than 220,000 men and about 190,000 women were due to

• high consumption of salt and trans fat (a particularly unhealthy form of unsaturated fat commonly found in processed foods as “partially hydrogenated oils”)
• low consumption of nuts, seeds, vegetables, and whole grains.

And here’s why it matters: Cardiovascular disease is the #1 cause of death in the U. S.

Cardiovascular disease accounts for an estimated 787,000 deaths each year. And dietary factors can affect one’s risk of cardiovascular disease because

• obesity increases the risk of type 2 diabetes, and both obesity and diabetes are risk factors for cardiovascular disease
• high blood pressure (hypertension) is more common among those with high salt intake and obesity
• diet affects cholesterol levels
• research suggests that not eating enough fruits, vegetables, and fiber may increase risk.

Ever started a new diet?

It’s easy to make recommendations about improving dietary choices. Making long-lasting change is hard. Willpower and commitment is often not enough. Just ask anyone who has been frustrated by repeated and unsuccessful efforts to lose weight, lower blood pressure, or lower cholesterol by starting a new diet.

The pervasiveness of unhealthy diets and the epidemic of obesity in this country have led to the suggestion that we should approach this as a public health problem that might be improved by taxing unhealthy foods and subsidizing healthier options. Another new study looked at the impact of this approach. In fact, in places where unhealthy foods were taxed or where healthy foods became less expensive through subsidies, diets tended to improve. Of course, that raises the question of how much government agencies or others should be involved in swaying consumers’ dietary choices. But from a public health perspective, the data seem clear: if you want to encourage healthier eating, one approach is through the pocketbook.

And, finally…

If you’re not sure what constitutes a healthy diet, it might be because there is no one diet that’s best for everyone. However, there a number of dietary guidelines worth considering, including:

• The Mediterranean Diet
• Choose My Plate from the USDA
• the Healthy Eating Plate from the Harvard School of Public Health and Harvard Medical School.

Talk to your doctor about your diet. Depending on your overall health and current diet, it might be a good idea to meet with a nutritionist. The goal is to come up with a healthy diet you can stick with. It may not be easy, but a change that could prevent more than 400,000 deaths per year is a change worth making. After all, one of those prevented deaths could be yours.

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Find your exercise style

My husband, Jay, and I turn into super nerds on our brisk morning walk. We sport decidedly uncool but comfy clothes and sneakers, clock the times when we leave and return, count our steps, sometimes break into a run for interval training, and alternate routes in the neighborhood — all while flailing our arms (okay, that’s just me), gabbing away (me again), laughing, and analyzing the issues of the day. It’s fun — like a mini date — and it’s always interesting. The routine suits us. And that comfortable fit is key to sustaining an exercise program. “Finding an activity you enjoy is an incentive to keep doing it,” explains Madhuri Kale, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital.

If you’re not entirely crazy about your exercise routine, try another. Think about activities that appeal to you, and consider their pros and cons. The following ideas will help you find what suits you.

Exercise classes

Examples: step workouts; tai chi; water exercise; aerobics (exercise that gets your heart and lungs pumping)

Pros: Exercise classes work well if you like getting out of the house, need instruction, and are comfortable in a group. “The class setting builds a sense of healthy competition. It motivates you to put exercise on your schedule, get dressed, go there, and work out,” says Kale. And it’s a great way to meet people and socialize.

Cons: A class may be expensive, or it may not be right for people who feel shy, for people with transportation or scheduling challenges, or people who get bored doing only one kind of exercise. A large class provides fewer chances for individual instruction.

Gym workouts

Examples: Using equipment such as weight machines, treadmills, or stationary bikes; using free weights; working with a trainer; doing exercise that relies on body weight, such as push-ups and lunges

Pros: You get to exercise at your own pace and do several kinds of activities within one workout. You can switch the exercise according to what you want, and you’re not bound by a schedule. Many gyms offer complimentary trainer services and a workout program tailored to your needs.

Cons: Not every trainer will understand your needs and abilities. That could lead to injury. Plus, gym memberships can be expensive, and you’ll need transportation to and from the gym.

Home workouts

Examples: Strength exercises with free weights or resistance bands; stretching and balance routines; yoga; aerobics workouts to a video

Pros: Works well if you’re a self-starter, and willing to keep a log of exercise type and time spent. Exercise any time you like, in any way that you’d like, and mix it up as often as you want. There’s no strict schedule, no peer pressure, and no transportation issues or class fees.

Cons: “Compliance can be challenging,” says Kale. “A lot of my clients tell me it’s hard to be motivated to exercise.” Or you may not know if you’re exercising enough or overdoing it.

Vigorous activity

Examples: Bike riding; yard work; walking; playing tennis; playing with children

Pros: Good for people who don’t enjoy structured exercise. You get to choose the activity. “Almost anything that you can sustain for 20 minutes or more, that gets you to break a sweat, can qualify,” says Kale. She suggests that you choose something you love and make it fun.

Cons: It’s harder to keep track of how much you’re exercising. You may not get enough variation — for instance, neglecting balance, strength training, or aerobic activity. “You might be squatting while gardening, but it may not work the right muscles or upper body, or give you a cardio workout,” says Kale.

Trying it out

Once you find an activity you want to try, follow up on it by:

• speaking with a doctor, trainer, or physical therapist to see if the activity is right for you
• talking to friends who take part in that activity
• tagging along with a friend for a workout (with your doctor’s okay first).

Then, commit to a few exercise sessions. You’ll probably know right away if it’s a good fit. And if you find yourself turning into a super nerd for your new activity, you’ll know you’ve struck exercise gold.

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Ashbury and Oak – Polygon

Introducing Ashbury + Oak by Polygon –  Choose from  three and four bedroom townhomes in Langley’s Willoughby neighbourhood. This family community offers everything you need with retail shopping, restaurants,  recreation centres nearby.

 

Features

• Queen Anne-inspired architecture, with dramatic pitched roof lines and bay windows
• Convenient main floor powder rooms
• A side-by-side two car garage in every home
• Decks or raised yards for outdoor entertaining
• Contemporary interior design with open-plan layouts
• Kitchens with family-sized kitchen islands, engineered stone countertops, a built-in recycling station and stainless steel appliances
• Spa-style ensuites feature a luxurious spa-style shower with showerhead with wand and integrated bench seating
• Warm laminate wood flooring throughout the main floor living areas
• Nine foot ceilings on the main floor, eight-foot on upper and lower floors
• Central Green & play areas connected with well-lit pathways
• Access to Kinfolk House – the residents’ only resort-style clubhouse featuring a swimming pool, great room, fully-equipped fitness centre, indoor playground + much more

 

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Our planet, ourselves: Climate change and health

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At first glance, the climate change and personal health may not seem related. One is a global political and environmental concern while the other deals ultimately with an individual’s wellbeing. However, climate change is already directly affecting human health in many parts of our world, including many areas of the United States. We are just beginning to understand, and to witness, the health effects of climate change.

The problem with a warmer planet

As human-made carbon dioxide levels in our atmosphere increase, we create a “greenhouse effect,” and our world warms. The three hottest years ever recorded in the United States were 2012, 2015, and 2016. As the temperatures rise, arctic ice sheets start to melt, and ocean levels rise. We’ve already seen coastal flooding in many parts of the world. Flooding leads to homelessness, dislocation, the spread of infectious diseases, poverty, and psychological trauma. Just think about the catastrophic flooding after Hurricane Katrina. Local healthcare resources were compromised and quickly overtaxed. Many of the neighborhoods in New Orleans are still trying to recover more than a decade later.

As our earth warms, weather patterns become unstable, and violent storms become more frequent, as do droughts, heat waves, and forest fires. Super Storm Sandy, in 2012, killed hundreds of people and cost tens of billions of dollars in property damage. Scientists warn that with climate change, such unusual storms are certain to become more frequent and more severe. Less affluent people, and impoverished nations are affected disproportionately.

Droughts can cripple farming and food production, which leads to poverty, malnutrition, and starvation. As a result, increasingly, we are seeing environmental refugees. This, in turn, increases armed conflict and political instability, both of which are disastrous for human health. Areas that are expected to see worsening droughts are southern Africa, southern Asia, the Middle East, and the American Southwest. More carbon dioxide in the atmosphere increases acidity in ocean waters, which is damaging to marine life and affects fresh water fisheries as well.

Climate change and infectious diseases

As our climate changes, the patterns and territories of infectious diseases can be dramatically altered, straining the ability of healthcare systems and governments to contain them. Diseases affected by climate change include those carried by animals and insects — for example, tularemia, plague, Rocky Mountain spotted fever, West Nile virus, and Lyme disease. Others include Zika and dengue. Waterborne infections (for example cholera and other gastrointestinal infections) may become more common. Truly clean water may be harder to come by.

What to do?

Fortunately, almost all scientists agree that we need to aggressively counter climate change, and most governments of the world are dedicated to doing their part. Last year, 196 countries signed the Paris Agreement, which commits signatories to work toward keeping temperatures from rising more than two degrees Celsius (3.6 degrees Fahrenheit). This would at least prevent many of the worst-case scenarios of a “run-away greenhouse effect,” which would threaten human life on earth, and allow us more time to adapt to these changes.

Taking action to reduce your “carbon footprint” directly benefits your health as well as that of the planet. For example, walking or biking instead of driving avoids burning fossil fuels, provides exercise, and helps maintain a healthy weight. Eating less red meat is linked with a lower risk of heart disease and certain cancers. Growing and consuming produce locally can produce a great sense of community and lead to eating lots of healthy and delicious vegetables. Using renewable energy, and thus creating less air pollution, will result in fewer cases of asthma and lung cancer.

Far from being separate issues, climate change and human health are two sides of the same coin. It is impossible to separate having a healthy body from having a healthy planet. Environmental health is human health.

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What I learnt from the TFL Urban cycle skills course

Even if you haven’t mounted a bike since you were young enough to non-ironically enjoy listening to Steps or Westlife, you’d probably find it easy enough to rent out a Boris bike and cycle around the local park. But what about when you take the bike from quiet country lanes, to the chaos of the big city?

That’s where TfL Urban Cycle Skills course comes in. It’s designed to take you from nervous cyclist, to confident big city biking extraordinaire.

TFL cycling lessons

Whether beginner, advanced or family – TfL is on a mission to improve cycling skills for all. With around £913 million being spent over a decade long period as part of Vision for Cycling, the number of cyclists in London has more than doubled – so it only makes sense that an incentive like this is available to anyone who is interested.

As someone whose new commute is about to get lengthier and busier, I decided to book onto the Urban Cycling course to see what I can learn about cycling in London.

How do I book a class?

After a quick Google search during my lunch hour, I entered some basic details into the TFL website and was booked onto a two-hour Cycle Confident Urban Cycling session for the following Sunday morning. It was as simple as that! My tutor, Lucia, emailed and called me to discuss what we were going to cover. The one-on-one lesson would take place in the park right next to my flat at 9am. This meant I would be able to enjoy just the one cocktail the night before (an Amaretto sour, in case you were wondering).

What did I expect to learn?

I had visions of coming away from the session as the next Victoria Pendleton but quickly realised that I’d never have hair as glossy as hers. Realistically, I wanted to gain more confidence by having better knowledge about the decisions I make during cycling. I only started cycling last June after a trip to Copenhagen (I know, so cliché). I also don’t drive, so I feel quite intimidated by cars and I’m unsure about the ‘rules of the road’.

What happens in the lesson?

OK, some of this might seem like blindingly obvious information but it’s worth refreshing your mind and identifying your bad habits. Think of it like a pack of rich tea biscuits – you know they’re not worth the calories but you persist in getting through a whole packet by dunking them in tea. By the end of the week you’ve gained a pound and you’re reminded never to buy those plain, calorific offenders ever again. You’ll choose chocolate Hobnobs instead because they are definitely worth gaining a pound for.

So, sit up straight and pay attention!

ABCD check

Despite the cold wind and early Sunday morning start, my instructor Lucia’s enthusiasm was infectious and warming. Before mounting our bikes, Lucia talked me through checking them with the ABCD (Air, Brakes, Chain, Direction) method.

My second-hand Dutch bicycle was bought from a well-dressed woman via Gum Tree. If I’m totally honest, I bought it because it’s so darn pretty. I had to confess to Lucia that I’d never checked the bike over properly and wouldn’t really know what to look for. It turns out that I should get new front brake pads fitted and need to tighten my handle bars – information I won’t be sharing with my constantly worried mother.

Signalling and shoulder checks

We got on our bikes and started a few laps around the park, focusing on checking over the shoulder and signalling. Of course, I am very aware of the importance of these two actions and I always signal at each necessary turn. But I am guilty of sporadic shoulder checks and this exercise showed that I need to get into the habit of checking more regularly, even if I’m on a straight quiet road.

Taking position on a road

Next, we took the bikes to a busy, narrow road where sleepy parents were dropping their kids off for football practice. Lucia taught me to stay prominent and visible without relying on reflector jackets or lights – another bad habit that I am guilty of. To do this, I learned to stay central and have more confidence in commandeering on narrow roads.

Turning at a T junction

In keeping with letting all the cats out of the bag in this post, I am once again guilty as charged – this time, of cutting corners when turning into a road. This point was proved as I cut the corner during practice and didn’t see a car coming down the road I was turning into. I learnt to keep central and check over my shoulder when turning at a T junction as well as getting a clear view of any oncoming vehicles.

Communication

Lucia encouraged me to communicate and negotiate with pedestrians and drivers. This can mean eye contact, hand signals and even just slowing down and looking around to signal that a change is about to happen. As someone who automatically thinks that pedestrians and drivers hate me because I’m a slowpoke on a bike, I found this part of the session to be very encouraging and helpful.

Traffic lights

I cycle over Tower Bridge as part of my commute and it is a terrifying stretch of traffic lights and impatient drivers. I usually weave and squeeze past vehicles but Lucia advised that sometimes it’s best to just sit behind a car and wait rather than try to reach the bike box before the traffic lights change. No more trying to beat the bus!

Roundabouts

I hate roundabouts. Despite numerous driving lessons (with no licence to prove it because I was just terrible at it), I just still don’t get them. I avoid roundabouts wherever possible and usually dismount at the side of the road if I see one coming up like a monster in the distance. But after a demonstration from Lucia, a discussion about correct signalling, a better understanding and a growing inner-confidence, I successfully took on two mini roundabouts. Go me! I won’t be embarking on a tour of London’s greatest roundabouts anytime soon but I won’t be avoiding them either (unless they’re like, really big and scary).

Confidence and prominence

Throughout the session, the biggest lessons I learnt were to be more confident, make myself prominent and stay calm. There’s no need to ‘freak out’ as long as I make sure that I am visible to others on the road and regularly check to see what is going on around me. I also realised that car drivers, bus drivers and lorry drivers have no more right to be on the road than cyclists – we are all equal. I am going to refrain from pulling out to the edge of the road for bigger vehicles to pass by, like I usually do, if I don’t feel safe. Lastly, I learnt that patience is one of the virtues that a cyclist must embrace, as nothing is worth trying to overtake a large lorry for.

Would I recommend Cycle Confident classes?

Absolutely – I urge all new urban cyclists to make use of these free lessons. Everyone loves a freebie, right?

This session highlighted some bad habits that I’d like to correct to be a safer cyclist. It also taught me how to check my bike for air, breaks, chain and direction – I now know that I need to get my brakes replaced and I can identify what needs to be looked at on regular check-ups. I feel more confident with tackling roundabouts and traffic lights, and I will learn not to rely on reflective gear alone to make myself known on the road.

I always was an excellent student.

Just like riding a bike for the first time, these new habits will become natural with more practice. Lucia is arranging a follow up session, where we will cycle my commute that takes me into the City. I am really looking forward to it, which is probably the first time I’ve ever said that about my commute.

Image by Myles Tan via Unsplash.

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Cambie Gardens Vancouver by Onni

Coming soon to the Cambie corridor is a new development called Cambie Gardens by Onni. This stunning development is going to consist of 2,160 residential homes spread out over a 25.4 acre site. Also, included in this amazing project will be retail and commercial space, health centre, YMCA club and pool, a 2.5 acre park and the new Canada line transit station.

Floor Plans for Cambie Gardens

Floor plans have yet to be finalized but we can expect a wide range of unit options.

Pricing for Cambie Gardens

Please register and join our VIP list for early access and be the first to receive information on plans and pricing.

 

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567 Clarke + Como by Marcon – Availability, Plans, Prices

At a Glance

• Coquitlam’s tallest building
• 364 market condominiums
• 2 commercial units
• 20,000 sq ft of amenity space
• 530 underground parking spaces
• public plaza
• adjacent to Evergreen Line transit station
• near Simon Fraser University
• close to Lougheed Town Centre shopping

The Intersection of Life + Style
Marcon Developments presents 567 Clarke + Como, a striking transit-oriented landmark that brings urban convenience to relaxed suburban living. Coquitlam’s tallest building offers an attractive mix of one- to three-bedroom homes with enough density to give residents an outstanding selection of amenities, in addition to nearby golf, lakes, and trails.

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With the Evergreen Line’s Burquitlam Station just steps away, you’ll reach the West Coast Express commuter train in only one stop. Coquitlam Centre and Lougheed Town Centre are also on the line, making it a breeze to meet all of your shopping needs without the hassles of traffic and parking, doubly so if you want to meet friends at Port Moody’s booming Brewers Row when the work week is done. Given the vibrant community development we’ve seen around other transit nodes, like Marine Gateway and Brentwood, expect the selection of amenities, services, and leisure activities in the surrounding neighbourhood to only get better.

Pricing for 567 Clarke + Como
Marcon have not yet released final pricing details. Nevertheless, sign up to our VIP list to ensure you keep up-to-date on this remarkable opportunity to buy.

Floor Plans for 567 Clarke + Como
Plans call for 364 homes with a mix of 122 x 1-bedroom, 217 x 2-bedroom, and 25 x 3-bedroom condominiums. Contact me to discuss availability of plans suited to your particular living needs.

Amenities at 567 Clarke + Como
Residents will enjoy an exceptional selection of amenities that include a 7,600 sq ft landscaped podium rooftop with basketball court, sandbox, artificial grass for dogs, and an outdoor kitchen with barbecue area. The entire 29th floor will be a 6,650-sq ft amenity room, while the top floor Sky Lounge with outdoor rooftop patio offers a relaxing space to marvel at the stunning panoramic views. Utilize the services of the building concierge for when you aren’t available to take deliveries or greet guests.

Parking and Storage
567 Clarke + Como will include 449 resident and 81 visitor & commercial underground parking spaces.

Maintenance Fees at 567 Clarke + Como
As yet to be determined.

Developer Team for 567 Clarke + Como
Beginning life as a construction company has given Marcon Developments the experience to deliver homes not only of high standards, but also of high value. Homes built with extra attention to detail – where the fit and finish is just that much better. Marcon has developed some notable residences over the years, such as the first high-rise in Canada to achieve LEED certification. Building to these standards helps to future-proof your home, as well as allowing you to breathe easy from the first day you move in.

GBL Architects is a cohesive and progressive Vancouver based firm of 38 architects, project managers and technicians with a 25-year reputation of providing a full range of architectural services to the private and public sector. The firm has built its reputation on high-quality design, tight project management, technical proficiency, financial responsibility and keen administrative skills.

Trepp Design delivers carefully-contemplated, distinctive solutions customized to meet unique interior design needs for residential, multi-family, and commercial projects. TDI expresses individual preferences in inventive ways, leaving an iconic imprint on each environment. The team creates inspired designs with a timeless look and future-focused feel for local, national and international clients.

Expected Completion for 567 Clarke + Como
To be announced.

Are you interested in learning more about other homes in Brentwood, Lougheed, or Metrotown?

Check out these great Brentwood Presales!

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Cambie Gardens by Onni – Pricing & Floor Plans to Come!

At a Glance

• 2,160 market residences
• building heights from 3-28 storeys
• retail & commercial space
• community health centre
• YMCA with 25-metre pool & therapeutic pool
• 69-space child care facility
• 2.5-acre park
• urban farm
• new Canada Line transit station

Healthy Community Living
In partnership with Vancouver Coastal Health, Onni Group and IBI Group Architects are redeveloping this 25.4-acre Cambie Corridor site into an exciting mixed use, master-planned community based on the City of Vancouver’s objectives for environmental, economic, and social sustainability. To that end, Cambie Gardens will offer a variety of housing options, retail & commercial space, healthcare facilities, social & recreational opportunities, space for urban agriculture.

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Beyond the extensive amenities and services that will be available within Cambie Gardens, a new Canada Line rapid transit station to be built at 57th & Cambie will give residents exceptionally convenient access to shopping at Oakridge Centre, McArthurGlen Designer Outlets, Richmond Centre and the leisure pursuits of downtown Vancouver. A mere 12-minute jaunt to YVR puts the world at your doorstep.

Pricing for Cambie Gardens
Sign up above to our VIP list for priority access to availability, plans, and pricing.

Floor Plans for Cambie Gardens
A significant number of 2- and 3-bedroom homes appropriate for families are called for in the Cambie Gardens master plan. With Sir Wilfred Laurier and Sir Winston Churchill Secondary schools located at Heather & 57th, don’t miss out on this outstanding opportunity to raise your children with everything they’ll need in close proximity.

Amenities at Cambie Gardens
An extraordinary range of community amenities will be available to residents within walking distance, including a new park, urban agriculture, child care facility, YWCA, plazas & public spaces, retail businesses, commercial spaces, and a new Canada Line transit station. We are awaiting plans to be finalized that will specify what will be offered in each building.

Parking and Storage
Ample storage and underground parking are to be included in each building. Details will be published once they are finalized for individual buildings.

Maintenance Fees at Cambie Gardens
To be announced.

Developer Team for Cambie Gardens
The Onni Group is one of North America’s leading private real estate developers, with extensive experience designing, developing, building and managing innovative projects. As a fully-integrated company that directly oversees every step in the development process, Onni has built over 10,000 homes. In addition, the company owns and manages more than 7 million square feet of commercial property, over 5,500 rental apartment units, and has an additional 10 million square feet in various stages of development. With offices in Vancouver, Toronto, Chicago, Los Angeles, Phoenix and Mexico, Onni continues to expand and diversify into new markets throughout North America.

IBI Group, a globally-integrated architecture, planning, engineering, and technology firm, has been retained as architects for Cambie Gardens. From high-rises to industrial buildings, schools to state-of-the-art hospitals, transit stations to highways, airports to toll systems, bike lanes to parks, they have designed every aspect of a truly integrated city for people to live, work, and play.

Expected Completion for Cambie Gardens
Cambie Gardens will be built in five phases. Construction and sales of Phase 1 are expected to begin in 2018.

Are you interested in learning more about other homes in the Cambie Corridor, Mount Pleasant, or West Side?

Check out these great Cambie Corridor Presales!

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Dustin Johnson Widens Lead at No. 1

If somebody doesn’t do something quick, Dustin Johnson’s going to run away and hide with this No. 1 gig. The American who has won his last three PGA starts made it six straight weeks with the top spot in the rankings, and has built a sizable lead on No. 2 Rory McIlroy.

Johnson is averaging 12.8019 points per start, McIlroy is at 9.0116.

No other golfer is above 9 points, with Jason Day third at 8.8604.

There were two moves in the Top 10 following  the WGC-Dell Match Play. Australian Adam Scott rose a spot from eighth to seventh, bypassing Justin Thomas, and Alex Noren rose to ninth, supplanting Sergio Garcia.

Jon Rahm, who lost in the finals of the event to Johnson, rose 11 spots from 25th to 14th. Rahm has climbed 123 spots since ending the year ranked 137th.

Outside of the WGC format, American D.A. Points won the Puerto Rico Open and jumped nearly 400 spots from 634th to 254th in the process. It was Points’ first win on tour since he won the Shell Houston Open in 2013.

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How to be a mindful cyclist

To many, mindfulness sits in a murky world of levitating, meditative smuggery, #CleanEating and crystal hugging. However, the humble message of mindfulness is simple: it’s about paying more attention to the present; being aware of our thoughts, our bodies and our world.

But why should you care?

Because if a new book by cycling journalist Nick Moore is to be believed, cycling is the very essence of mindfulness. “It is, above all, about awareness. The modern world sometimes makes this difficult, with its constant distractions, pressures, demands and expectations. The bike gives us so many other, different things to focus on. How the legs are feeling, the texture of the road, changes in temperature, an approaching vehicle, a wild creature briefly glimpsed, a new sound from the transmission, a tight bend on a steep descent – all bring us back to the immediate moment. And when we’re in that present, mindful state, all else fades into the background.”

What’s more, the modest act of being a little more mindful can massively enhance the way we ride our bikes. To Nick, “to develop a deeper awareness as you’re riding, and be fully present in the moment” could mean “learning to embrace the heat, the cold, the rain. Dealing with punctures or getting lost. Noticing and appreciating the natural world. Getting up hills. Or simply being conscious of how your body and bike are working together as a single, beautiful biomechanical entity.”

I don’t know a lot about biomechanics, but I do know a thing or two about road-rage, rain-rage, rage against the invisible hill (the wind) and puncture-on-a-busy-day-rage, so I picked up Nick’s Mindful Thoughts for Cyclists, which aims to put a different spin on common two-wheeled traumas – the elements, the terrain, the traffic, the inevitable breakdowns, the dark – so we can enjoy and appreciate our ride just that bit more.

Here are some of our favourite thoughts for city cyclists:

Half man, half bike

“The divide between ourselves and the bike becomes blurred. We provide the basic power, but it’s the bike that converts it into motion. Together, we comprise a single, biomechanical entity, in a partnership based on interdependence and mutual benefit. Without our power, the bike simply stands still (or falls over). Without a bike, we’re limited to the speed and range imposed by our own limbs, genes and metabolism. It makes us, in a word, superhuman.”

Hills

“Avoiding hills is a bit like going out only on sunny days; there’s nothing wrong with it, but it is to miss out on a crucial dimension of cycling, and life. Mindfulness requires us to tune into one thing – usually our breathing. Happily, this is also the key to riding uphill, so every climb can truly become a meditation. Regulate your breathing and your legs will find their own rhythm. Feel your diaphragm rising and falling, steady and powerful. Try consciously ‘inhaling’ the road, physically pulling it towards you with each in-breath, then use the out-breath to push yourself forward. As in yoga, maintaining a steady, focused gaze ahead aids concentration. Fix your eyes on a spot on the road about a bike’s length ahead, and what lies beyond ceases to exist, or matter.”

The wind

“The wind is not an opponent, or some malevolent force out to spoil our fun. It is simply the movement of air between areas of higher and lower pressure. It has no agenda or intent, bears us no ill will. It merely obeys the higher laws of energy and motion: we cannot control it or conquer it through clever kit or clothing. What we can do instead is feel it, embrace it and learn from it as a natural, ever-present part of the ride.”

The rain

“Riding in a biblical downpour is not especially pleasant or pleasurable. Neither is it fun in any conventional sense. But is is deeply, viscerally real. On a bike, you’re completely encompassed – from above by the rain falling on you, from below by the spray fountaining up from the wheels, and from all sides by the slipstream of passing vehicles. There comes a point where you can’t get any wetter. To give into this, to accept and embrace it, brings its own kind of pleasure: a physical and mental unshackling from deep-seated inhibitions, fears and prejudices. You are truly at one with the weather, fierce and indomitable, a force of nature in your own right. Any lingering feelings of misery or dejection are banished. You are self-sufficient, truly alive and discovering the true, perhaps unexpected, extent of your own physical and mental resilience. By accepting whatever the elements throw at us, we grow as cyclists, and as people.”

The puncture

“Few things are more dispiriting than a puncture. To observe and accept this turn of events without judgement demands a singular effort of will, the more so if it’s raining. However, I’ve slowly learned that a flat can be a kind of meditation, and bring new and positive insights into the cycling life. For instance, consider how amazingly frequently punctures don’t happen. A few millimetres of rubber stand between the precious, pressurised air that makes cycling possible, and the numberless sharp objects trying to rob us of it. That these often unseen enemies succeed so rarely is almost miraculous.

“Perhaps most importantly, dealing with a puncture restores a sense of self-reliance and self-sufficiency we’re rapidly losing in today’s hi-tech world. Any automotive problem more serious than a flat battery usually means a trip to the local garage; similarly, if something shuts down or goes haywire in your phone, computer or washing-machine, it almost inevitably requires professional intervention. A picture is one thing we’re still able to fix ourselves, using basic tools and inexpensive parts we can carry with us. Sore thumbs, oil-stains and arriving home a bit later than planned are a small price to pay for the warm sense of self-sufficiency that comes from getting yourself and your faithful companion back on the road. From disaster, triumph; from defeat, victory; from despair, hope and faith renewed.”

The mind

“Cycling trains the mind as well as the body, making it stronger and more resilient. Overcoming hills, bad weather, mechanical problems, close encounters with cars – all require us to draw on our reserves of fortitude, patience, hardiness and courage. Just as exceeding our muscles capacity makes them stronger, so stretching our mental resources helps them grow in size and power – a training that equips us for life itself.”

Published March 2017, Leaping Hare Press, £5.99

Illustrations: Lehel Kovacs

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Why the AHCA would have been bad for children — and an unavoidable truth moving forward

Follow me on Twitter @drClaire

Last week the Republicans’ proposed replacement for the Affordable Care Act, or Obamacare, failed to get the support it needed and was taken off the table.

This is good news for children.

Despite all the problems with health insurance generally and the ACA specifically, things are going pretty well for children when it comes to health insurance. According to the American Academy of Pediatrics, currently 95% of children in the United States have health insurance, thanks to Medicaid, the Children’s Health Insurance Program (CHIP), and the ACA.

The proposed replacement, called the American Health Care Act or AHCA, would have cut those numbers, especially the number covered by Medicaid. Currently about 40% of US children are covered by Medicaid, and have access to services (called Early Periodic Screening, Diagnosis, and Treatment, or EPSDT) specifically designed to get and keep them healthy from birth to adulthood. The proposed changes would have made fewer children eligible and would likely have led to fewer covered services, as states made difficult decisions as to what to do with less Medicaid funding. And with lower subsidies for the poor, many families with children simply may not have been able to afford insurance.

Everyone is better off with health insurance, even healthy people — one car accident or fall down the stairs could lead to huge, possibly devastating, health care bills. But children (and women pregnant with those children) need it more than most.

Frederick Douglass said, “It is easier to build strong children than to repair broken men.” This is true in so many ways, but particularly true when it comes to health care. Building strong — and healthy — children is relatively simple. They need good nutrition, plenty of exercise, enough sleep, and access to doctors and medication. They need to be monitored for signs of illness or other problems, most of which are very manageable when caught early. Having a pediatrician and going to regular checkups help make all this happen — and at those checkups doctors can check in with families about other non-medical aspects of building strong and healthy children, such as nurturing, education, and family resources and functioning.

This doesn’t happen without health insurance.

As I said, everyone is better off with health insurance. But when it comes to children, it’s a necessity. Because when something is missed — like a high lead level, an allergy to peanuts, a metabolic or genetic disease, anemia, a smoldering infection, autism — the effects can be lifelong, or even deadly. The effects of small things can become cumulative and irreversible, not to mention extremely costly, both in terms of future health care needs and lost productivity for our economy.

That is why the AAP opposed the AHCA: because it could have led to fewer children with health insurance. And as we move forward as a country to find better ways to provide health insurance to our citizens, one unavoidable truth needs to be very clear: we need to be sure that our children have the coverage and the care they need to grow into healthy adults.

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Everly Green – Qualico

A new Collection of Willoughby, Langley Townhomes & Single Family Homes.

This wonderful new community of 54 townhomes and 36 single family homes is coming soon to Willoughby.

Ideally located at the 82nd Avenue and 204B Streets, this unique community features a shared common greenspace and is bordered on 2 sides by a nature belt. The townhomes will feature 2, 3 and 3+den plans, with either yards or roof top decks. The single family homes will feature 4 bedroom + den or 5 bedroom + den plans, some offering master on main living.

Each home at Everly Green has been thought through carefully and  equipped with fixtures and finishes to give you enjoyment to give you peace of mind, from the Kitchen to the Laundry room!

Each home is equipped with brand name appliances, they will not let you down.

Beautiful  natural surroundings and mountain views make Everly Green the perfect place to call home.

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Dustin Johnson Holds Off Jon Rahm for WGC-Dell Title

Dustin Johnson became the first man to win all four WGC events in his career, defeating Spain’s Jon Rahm in the final on Sunday, his third straight win.

All in a week’s work for the No. 1 player in the world.

“Pretty awesome,” said Johnson. “Definitely kind of cool to be the first one to win all four. These are the biggest events besides the majors, with the best golfers in the world.”

Johnson looked like he might make it home for an early dinner when he blasted his way to a 5-hole lead through eight holes, only to see Rahm cut the lead to one as Johnson slipped with a pair of bogeys while Rahm birdied three of the next four holes.  Johnson kept his one-stroke lead heading to the 18th and the two men recorded the same score there to give him the championship over the feisty Spaniard.

“Once I collected myself after that tee shot on 9, things went a little easier,” Rahm said. “I was just waiting for Dustin to make a couple of mistakes. Luckily for me, he did, which he doesn’t usually do, and I was able to take advantage of that. And my confidence and my emotions came back to normal.”

While Johnson and Rahm was the closing match, the wild card of the whole weekend was Japan’s Hideto Tanihara. The 38-year-old started the week by knocking off Jordan Spieth, pushed Johnson to 18 holes in the semifinals, and aced the par-3, 207-yard No. 8 in his match with Bill Haas. Not bad for a 38-year-old.

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Long-term use of opioids may depend on the doctor who prescribes them

You may have heard of the phrase “primum non nocere” — the Latin phrase that doctors are supposed to follow that instructs them to “first, do no harm.” Doctors also have an important ethical obligation to alleviate pain. But what happens when these two mandates collide? That, unfortunately, is the case with opioid pain relievers: powerful medicines like oxycodone, hydrocodone, and hydromorphone. These medications are potent pain relievers, but this relief comes at a serious, and sometimes deadly, cost.

The United States is now in the era of an “opioid epidemic” in which deaths from opioid overdose have reached alarming numbers. In 2015, it was the most common cause of accidental deaths among adults. Nearly 30,000 Americans died from opioid-related overdoses — more than from motor vehicle accidents or gun violence. We now know that this epidemic was likely caused by the large increases in the number of opioids prescribed by clinicians to their patients, which increased at least four-fold between 2000 and 2010.

It not just about how many opioids are prescribed…

Now, recent literature is further refining how we think about the opioid problem, which is not just about how many opioids are prescribed. A study by Dr. Michael Barnett and colleagues from Brigham and Women’s Hospital in Boston published in the New England Journal of Medicine in February 2017 had a surprising finding: becoming dependent on opioids is not just about patients, it’s also about the physicians that prescribe opioids. If a physician was more likely to prescribe opioids than his or her peers, then a patient under their care was more likely to be on opioids long-term.

This research focused on over 200,000 elderly patients covered by Medicare. The researchers wanted to determine the extent to which individual doctors vary in their prescribing of opioids, and if that had implications for long-term use of opioids by patients. The study looked at patients who had not been prescribed opioids in the prior six months who then were prescribed an opioid after a visit to an emergency department (ED). The ED was chosen because patients don’t choose their doctor when they go there.

The emergency department doctors were divided into “high intensity” and “low intensity” prescribers, based on how frequently they prescribed opioids compared with their peers in each hospital. Then, study investigators looked at patients who were still on opioids in the 12 months after the ED visit. Low-intensity prescribers prescribed opioids to about one out of every 13 patients, while high-intensity prescribers prescribed opioids for about one of every four patients. Patients treated by doctors who were more likely to prescribe opioids (or to consistently prescribe higher doses of opioids) were more likely to still be on them long-term.

The study’s limitations and lessons

The study had some limitations. The authors couldn’t say for sure that all the opioids these patients ended up taking were actually prescribed by the emergency department doctor. They also didn’t take into account the types of patients some emergency physicians see. For example, some days I see lots of patients with painful fractures and other days I don’t. There is a component of randomness, in which physicians in the ED don’t choose their patients or the problems they have. Also, some physicians are more frequently assigned to “fast track” areas of the ED where injuries are treated more frequently, and those doctors more commonly prescribe opioids for reasons that would justify a patient being on long-term therapy. Finally, the data are from 2008-2011, now several years old. We know that opioid prescribing has started to taper off in the past few years. In my own department, for example, we found that our prescribing of opioids decreased by half between June, 2015 and December, 2016.

Still, the study provides an important lesson for patients. Whether it’s a visit to the ED, dentist, orthopedic surgeon, or even primary care physician, some doctors are more likely to prescribe opioids. Patients need to know about the potential harms of these medications and that for some people, a small initial prescription will lead to long-term use. Patients should be encouraged to try every non-opioid method to cope with pain first before taking opioids. This includes trying medications like acetaminophen and ibuprofen (if appropriate), heat/ice packs, lidocaine patches, physical therapy, etc. If a person ends up taking an opioid, she or he should use the smallest dose needed to feel comfortable. And once the prescription is finished, it is important to dispose of the medication safely — most pharmacies and police stations will take back medications, no questions asked.

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The Opioid Crisis in America

Register for this free course here

Course starts today, March 27, 2017 (self-paced)

Every day in the United States more than 1,000 people are treated in emergency departments for not using prescription opioids as directed. In 2015 more than 30,000 people died from overdoses involving prescription opioids. This course challenges preconceptions about who can become addicted to opioids, attempts to reduce the stigma that exists around addiction in general, and help people learn about the multiple pathways to treatment.

 

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Eating better: 3 keys to healthy grocery shopping

With the New Year a few months behind us now, hectic schedules and daily distractions have gotten in the way of our most well intended resolutions. If you are still looking to work on being healthier this year, eating healthier is a good option that may be easier than it seems.

As Hippocrates (the “father” of modern medicine) once said, “Let food be thy medicine, and thy medicine thy food.” We are realizing more and more how much our daily behaviors and our food choices impact our health and well-being. There are many factors that can get in the way of our efforts to lead a healthy lifestyle including busy schedules, lack of access to fresh produce, and smart advertising by the food industry. These three tips can help you overcome some of the barriers to healthy eating.

1. Plan ahead: Get more out of your weekly grocery store trips by writing down exactly what you need. If you ever find yourself in the supermarket wandering aimlessly down the aisles, you might discover that a lot of food unintentionally ends up in your basket, including many impulse purchases that you should never really eat! You might find it helpful to put up a post-it note on your fridge, and write items on the note throughout the week so that writing a shopping list isn’t as daunting. You could also take a photo of the inside of your fridge and your pantry with your phone so you can refer to it while you are at the grocery store. When you are nearing the checkout line, beware the temptations next to the conveyor belt. They’re there because you probably didn’t know you were craving any of it, but the stores know that if they put them in your face, you just might.

2. Read nutrition labels: Food marketing teams realized a while back that we, the consumers, want healthy food — and they know exactly how to target us. Large print on labels now claims “low fat,” “low sugar,” “all natural.” But to really be sure you’re getting something healthy, you should investigate deeper and study the nutrition label on the back of each package.

First step: notice the serving size. Is the fat and sugar content for the entire container of yogurt, or just for a quarter cup? Food companies don’t have to report ingredients occurring at less than 0.5 grams in the specific serving size, which can confuse the consumer and convince them the food is healthy. For example, if a product contains unhealthy ingredients such as trans fat, the company may elect to decrease the serving size until the amount of trans fat per serving is less than 0.5 grams, so they can report it as “0 grams of trans fat.” The tricky part is that many of us will likely eat more than this artificially small serving.

Stay away from food containing trans fats, or trans-unsaturated fatty acids. These are fats that rarely appear in nature, but food processing has made them very abundant. They have been linked to increased risk for cardiovascular diseases such as heart attacks. Food containing saturated fats (fats that are solid at room temperature like butter) should be eaten in moderation. Our bodies need a bit of it, but not too much!

Make sure you are getting enough protein compared to sugars and fats. As a rule, when you read the food labels of items such as bread or cereal, you should only buy the product if the amount of protein and fiber combined is more than the amount of sugar per serving. Physicians in our practice affectionately refer to this as the “Altman rule,” after one of our senior doctors.

Stay away from overly processed food with ingredients that you’ve never heard of, such as those exotic chemicals straight out of the chemistry lab. Lastly, refrain from buying food high in added sugars such as high fructose corn syrup, which has been linked to obesity and diabetes.

3. Spend more time along the periphery (the aisles along the walls) of grocery stores: While every grocery store is different, you might notice a common theme to the layouts. Fresh produce such as fruits and vegetables, as well as the fresh meat and fish departments, tend to be around the periphery of each store. Try to start off your grocery trip along the outside, and pick out your fruits, vegetables, protein, and snackable items (such as hummus and carrots) there first. After exhausting the periphery, slowly make your way to the center aisles with your handy grocery list so you get only what you need. Then head swiftly to the checkout so you don’t get distracted by those last-minute impulse buys!

Sources

Mente, A. et al. “A Systematic Review of the Evidence Supporting a Causal Link Between Dietary Factors and Coronary Heart Disease.” Archives of Internal Medicine. 2009.

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5 habits that foster weight loss

Let’s face it: the hardest part about losing weight isn’t about knowing what to eat. You’ve heard it a thousand times: eat lots of vegetables, fruits, whole grains, and lean protein. The real challenge is changing your habits to make those healthy choices part of your everyday routine without feeling too deprived.

Dr. George L. Blackburn, who directs the Center for Nutrition Medicine at Harvard-affiliated Beth Israel Deaconess Medical Center, has treated countless overweight and obese people over his 40-plus-year career. The following are five proven strategies that many of his patients have found helpful toward their goal of lasting weight loss:

1. Make time to prepare healthy meals. Home-cooked food tends to be far lower in calories, fat, salt, and sugar than restaurant food and most processed food. But it takes time and effort to choose recipes, go to the store, and cook. Take a close look at your weekly schedule to see if you can carve out a few hours to devote to meal planning and shopping, which is more than half the battle, says Dr. Blackburn. It could be on Sunday afternoon or in 15- to 30-minute increments throughout the week.

To save time in the kitchen, take advantage of pre-cut vegetables and cooked whole grains (like brown rice) from the salad bar or freezer case. And stock up on easy, wholesome snacks like fruit, nuts, and low-fat cheese sticks.

2. Eat slowly. The next time you sit down for a meal, set a timer (maybe the one on your kitchen stove or smartphone) for 20 minutes. That’s about how long it takes the “I’m full” message sent by the gut hormones and stretch receptors in your stomach to reach your brain, explains Dr. Blackburn. “If you can spend a full 20 minutes between your first bite and your last, you’ll feel satisfied but not stuffed.” Eat too quickly and you’re more likely to overeat. Tips for stretching out your mealtime include chewing each bite a little longer than usual, setting down your fork between each bite, and taking frequent sips of water during your meal.

3. Eat evenly sized meals, beginning with breakfast. Most people tend to eat a small breakfast (or none at all), a medium-sized lunch, and a large dinner. But you may be better off spreading out your calories more evenly throughout the day. For one thing, a small or nonexistent breakfast can leave you ravenous by lunchtime, which may lead you to overeat. A morning meal also helps rev up your metabolism for the day, stimulating enzymes that help you burn fat. What’s more, eating at least 450 calories per meal can help you avoid hunger between meals, says Dr. Blackburn. If you eat a light supper (and avoid grazing late into the night; see tip 4), you may eat fewer calories overall — and actually be hungry for breakfast.

4. Don’t skimp on sleep. When you burn the midnight oil, you’re probably not also burning calories, but instead consuming too many. Many studies have linked shorter sleep duration with a higher risk of being overweight or obese. A recent review article suggests why: people who sleep fewer than six hours a night tend to have irregular eating habits — including more frequent, smaller, energy-dense, and highly palatable snacks (read: fatty, sugary foods like chips, cookies, and ice cream).

5. Weigh yourself often. If you don’t already have one, get a digital scale. Hang a calendar and pen above it, right at eye level, as a reminder to record your weight every day. Doing so only takes a few seconds and will keep you heading in the right direction. Most people find it difficult or tedious to track their calories, both from the foods they eat and those they burn via exercise. But a daily weigh-in tells you all you need to know — and the scale doesn’t lie. Also, research shows that people who weigh themselves often are more likely to lose weight and keep it off.

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A cyclist’s first signs of Spring

I somehow survived my first winter as a cyclist. It was a long slog of navigating through icy roads in the darkness and ensuring visibility by dressing like Christmas tree wrapped in tinsel and fairy-lights. The month of March marks the start of Spring but you probably have the extortionate central heating bills and wind-battered umbrella collection to prove otherwise.

But there have been a few glimmers of hope for the new season in recent weeks. I can confirm that my cheeks have basked in the occasional warm glow of the sun’s rays while riding my bike – yes, really! Cyclists have the privilege of being able to detect and enjoy such early signs of Spring. Look out for the following seven changes on your next commute.

Set to defrost

I put off replacing lost cycling gloves in the first week of January, which was about the same time that my fifth pair of the season seemed to vanish into thin air. My fingers resembled pink, frozen sausages and the left hand seemed to be glued to the bike bell. But the warmer air has thawed them out and they will soon be cooking in the sizzling sunshine of Summer. I could even choreograph a finger dance while waiting at the traffic lights, but that would be a totally weird thing to do.

Pack light

One of my biggest gripes about commuting in winter is the amount of clothing I need to pack in my bag: big boots, puffy coats, woolly jumpers. I often had to leave my beautiful, new beret and matching scarf at home because my pannier would already be overflowing with countless pairs of 120 denier tights and packets of Lemsip. The milder weather means that I just need to throw in a t-shirt and a pair of trousers then hit the road…with a lightweight waterproof jacket, just in case.

Time to take the hoody off

Last week I had to stop mid-commute and take my hoody off from underneath my outer jacket because I was too warm. Later that day, I cycled back in just a t-shirt – crazy, right? These are bold moves. OK, so maybe that was a bit too optimistic, as the breeze quickly became a wee bit chilly. But it’s still great progress. Also, now that there’s more space in the pannier, the layers that get stripped of fit in it just nicely.

Return of the helmet hair

Ah, how I’ve missed rolling into work and greeting colleagues with sweaty, knotted helmet hair. I also recently got a fringe cut in for the summer, so I’m probably going to have to give myself an extra hour or two in the morning to make it sit straight after a cycle. You can kind of get away with not showering after your commute during the colder months but it’s pretty much mandatory when your head decides to throw a sweat-fest in the warmer weather.

Dark times are over

Cycling to work on a dark morning then later leaving on a dark afternoon at around 5pm is very, very sad. I found myself focusing on getting my hands on a hot cup of tea in the office or a warm glass of red wine at home. But now, it feels like orchestral music should be playing around me as I whizz down the road into the rising sun. It’s just like being in an old-school Hovis advert.  I can also see everything that is happening around me without the fear of being blinded by oncoming vehicle lights.

The terrors of taking public transport

I only cycled to and from work during winter, anything else was out of the question. I jumped on the bus or the Tube for other necessary journeys, finding the stuffy, crowded carriages to be strangely warm and cosy. Being outside on my bike in the cold and dark was as appealing as eating a tray of soggy chips in the rain. But now the idea of being on a stationary bus, while watching cyclists whizz by, horrifies me once more. Last week I called in at a friend’s house via bike ride for the first time in months, where she greeted and treated me with a great cuppa.

General good vibes

Smell those premature BBQs that are sure to be extinguished with imminent April showers; listen out for the guy who brings his boom-box out on the Quietway 7 and will surely be blasting out Will Smith’s ‘Miami’; say ‘GOOD MORNING’ to cyclists, pedestrians and drivers alike because, hey, it’s sunny; and take the longer, scenic detours through the leafy parks and blossom tree-lined lanes of London. This is Spring!

Then watch it all come to an abrupt, premature end as the British weather lives up to its reputation. Sure, there’s probably lots of wind and rain ahead but the dark days of ice are over and that’s enough for me to want to embrace cycling in Springtime again.

Image provided by Alexey Lin via Unsplash.

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