Heart Murmurs
September 2007

FROM OUR PROGRAM DIRECTOR

Monday, September 24,2007
7:00 PM at the Alberta School for the Deaf

"If laughter is good for the soul, play on!"

What better way to "kick start" our new program year than to have Billy Strean, laughter and humourist par excellence, here  sharing with us in evening of his free time. His topic, "Laughter and Humour: Getting to the Heart of the Matter” suggests someone thoroughly knowledgeable and familiar with how to deal positively and effectively with the "ups and downs" each of us experience in our daily lives.

Billy has a PhD (associate professor at U of A, Faculty of Physical Education and Recreation) and a P.H.D (Professional Humour Dude). He holds certifications as a Laughter Leader, Professional Co-Active Coach, and Somatic Coach - all such endeavours taking him around the globe carrying his message and gifts to others.

A wisdom father of long ago stated "... there is a time for tears and a time for laughter" ...tonight, thanks to Billy, we renew our acquaintance with this great gift - laughter.

As always, call Dave @ 465-2685 with any questions or suggestions for future guest speakers/topics.

DAVE'S PROGRAM POSSE:

They are the telephone committee who make the reminder calls regarding the upcoming education evenings - Darlene Comfort, Christian Irwin, Maureen Fleiger, Marianne Gregory, Donna Hague, Gordon Kerr, Clara Latham, Gladys Mathison, Doug Robb and Anne War

These people are to be commended for their support and generosity of spirit that makes our program so successful. Thanks to all of you for your timely help.

EXERCISE CLASS:

Need help going to exercise due to construction??
Go to 111 St and 57 Ave traffic light then west on 57 Ave.
Follow the DETOUR signs to 113A St then North to the school.

ENTERTAINMENT :

Click on the link below to begin the video.
Make sure your speakers are on.
Enjoy!

COMING EVENTS:

Christmas Party
Sunday November 18, 2007.
Cocktails 4:00 pm Dinner 5:00 pm
Malmo Community Hall 11525 - 48th Avenue
Tickets $24.00 per person.
Ticket sellers are Fraser Wylie and Phil Bradshaw and can be purchased at exercise class.

HEARTS AND FLOWERS:

If you are aware of any member who has taken ill, has been confined to their home, or has been hospitalized, please e-mail this information info@edmontoncase.org or call Phil Bradshaw 434-1349, Barry Latham 452-2611 or Glen Gregory 434-3336

MONTHLY SOCIAL BREAKFAST:

South East Edmonton Seniors 9350 – 82 Street.

NEXT BREAKFAST Wednesday SEPTEMBER 26, 2007 at the low price of $3.75.

Someone will win a free breakfast. May’s winner was Vigi Torgerson.

GOLF TOURNAMENT:

A big thanks to Jenny Dowdell who once again out did herself in organizing the golfers. Winners were, Long Drive Ed Abel and Elaine Jones. Elaine also won the Low Gross. Low Net was Richard “Tiger” Schopff.
 

LYNN'S WELLNESS TIPS:

Exercise: 7 benefits of regular physical activity

Need motivation to exercise?

Here are seven ways exercise can improve your life — starting today!

 

Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

 

The merits of exercise — from preventing chronic health conditions to boosting confidence and self-esteem — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

 

1. Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

 

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket.

Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

 

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

 

4. Exercise strengthens your heart and lungs.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.

Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

 

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

 

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.

Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.

 

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical! Exercise doesn't have to be drudgery. Take a ballroom dancing class or an aquafit class. Check out a local climbing wall or hiking trail. Push your grandkids on the swings or kick a ball around with them or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new.

If you're moving, it counts!

Are you convinced?
 Good.
Start reaping the benefits of physical activity today!

GENERAL HEALTH TIP:

Water: Drink plenty to avoid dehydration

Your body uses the water in your blood to carry nutrients such as sugar (glucose) to cells and to remove waste products from the cells. The presence of water in your body ensures that you can safely sustain physical activity. As you exercise, your body produces heat. This heat leaves your body as you perspire, taking with it electrolytes — elements, such as potassium, calcium, sodium and chlorine. If you don't replace the fluid you lose during exercise, your heart rate increases and your temperature rises, putting you at risk of dehydration as well as compromising your workout.

To stay well hydrated during exercise, the American College of Sports Medicine recommends that you drink eight glasses of water every day and more on days when the temperature and humidity are high.

 

Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting coffee, tea or soda for water, because they often contain caffeine, which acts as a diuretic that causes your body to lose even more water.

Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it. The sodium in sports drinks also helps you rehydrate more quickly.

 

Signs and symptoms of inadequate hydration may include:

• Thirst

• Fatigue

• Loss of coordination

• Mental confusion

• Irritability

• Dry skin

• Elevated body temperature

• Diminished urine output

• Let experience be your guide -When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance.

Recipe

Roasted Salmon with Maple Glaze

 

Dietitian's tip: This salmon fillet doesn't need marinating and is ready to roast. The natural richness of salmon is wonderful with the simple maple syrup glaze. If you prefer, remove the skin of the salmon and grill 5 minutes on each side. Baste with the maple glaze as directed.

 

SERVES 6

Ingredients

• 1/4 cup maple syrup

• 1 garlic clove, minced

• 1/4 cup balsamic vinegar

• 2 pounds salmon, cut into 6 equal-sized fillets

• 1/4 teaspoon kosher or sea salt

• 1/8 teaspoon fresh cracked black pepper

• Fresh mint or parsley for garnish

Directions

1. Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

2. In a small saucepan over low heat, mix together the maple syrup, garlic and balsamic vinegar. Heat just until hot and remove from heat. Pour half of the mixture into a small bowl to use for basting, and reserve the rest for later.

3. Pat the salmon dry. Place skin-side down on the baking sheet. Brush the salmon with the maple syrup mixture. Bake about 10 minutes, brush again with maple syrup mixture, and bake for another five minutes. Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total.

4. Transfer the salmon fillets to plates. Sprinkle with salt and black pepper, and top with reserved maple syrup mixture. Garnish with fresh mint or parsley and serve immediately.

Nutritional Analysis
(per serving)

SEE YOU IN OCTOBER!