special features - my city abbotsford september 20

Abbotsford News Thursday, September 20, 2012 A43

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It is possible to achieve a healthy weight without the need for a rigorous exercise program by regulating the body’s food intake.

When it comes to winning the war against weight loss, the most effective technique is taking it slow and steady. While many have

the right intentions when beginning their weight loss journey, there are certain bad habits that can drastically trump results.

Petra Niemeyer has been involved with the � tness industry for more than a decade, and often sees the same easily avoidable mistakes, especially among her female clients.

“People often cut calories by skipping breakfast and lunch, which ultimately puts the body into starvation mode,” explained Niemeyer. “Your body will then � ght back by trying to hold onto your fat even more tightly.”

A lack of variety in a workout routine can also derail weight loss attempts. Niemeyer said that while cardiovascular training is a great way to get blood pumping and increase energy levels, spending hours on a treadmill can actually delay results.

“Incorporating weight training exercises will help to build muscle and strength,” said Niemeyer, “and the more muscle your body has, the more calories it

burns per day.”

Pamela St. Amour has her Bachelor of Kinesiology, and has been working with the City of Abbotsford for almost two years. During her 14 previous years of training in the � eld of � tness, she has also seen the same common mistakes, as well as people who “eat too little and exercise too hard.”

Amour believes that seeking expert advice is important for all ages to ensure that proper techniques are used when weight training, and to make sure that each individual is starting at the right level of activity based on their current � tness level.

Maintaining a healthy weight has many positive effects on both the body and the mind, including “increased con� dence and self-esteem, increased energy, strength and agility, and the reduced risk of disease,” said Amour.

“If you do not maintain a healthy lifestyle, you may see a reversal of bene� ts that can lead to depression, loss of social enjoyment, and reduced � tness levels.”

Some tips that Niemeyer suggests are: eating four to six small meals a day, enforcing portion control, drinking plenty of water, and incorporating fats that

are rich in Omega- 3 and Omega-6, such as salmon, almonds, walnuts, olives and canola oil.

Another factor in long term weight management is choosing the correct complex carbohydrates, such as fruits, vegetable, beans and nuts, while avoiding highly processed carbohydrates like pasta, bagels, crackers, chips, soda and candy.

While healthy weight loss requires dedication, Niemeyer and Amour both suggest a certain amount of down time. Niemeyer believes that after six days of eating “clean,” everyone deserves a cheat day. “Make a chocolate dessert or have some extra pasta with dinner, whatever it is your body can completely handle it, but just make sure that when the next day comes around, you get back in the saddle again.”

While Amour says that it is important to remember that our bodies also “need time to adapt to the demands that we put on them,” and encourages an ample amount of rest and recovery.

While trying to achieve a healthy weight may seem demanding, try not to become discouraged if it takes time, because when the results begin to show, the bene� ts are long-term.

Written by Nicolle Hodges

Slow and steady wins the race

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A44 Abbotsford News Thursday, September 20, 2012

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OnOnOnOnOnwhat’sSept 21The Gallery 7 Theatre presents The Panic Squad and Friends on Friday, Sept. 21 at the MEI Theatre. They bill themselves as “masters of super-clean, super-funny comedy improvisation,” with a rare talent of inventing side-splitting scenes inspired by the suggestions of the audience. The theatre is located at 4081 Clearbrook Road, and the show starts at 7:30 p.m. See gallery7theatre.com for tickets or more information.

Sept 28John Fogerty will perform in Abbotsford on Sept. 28 at 7:30 p.m. at the Abbotsford Entertainment and Sports Centre. The show is part of his “Wrote a Song for Everyone: John Fogerty Performs Live” tour. It will feature songs from the albums of Creedence Clearwater Revival. The Abbotsford performance will include the album Cosmo’s Factory in its entirety. In addition, Fogerty will perform a bonus set comprising of classic songs from his Creedence Clearwater Revival days to his solo career. Opening for Fogerty will be American rock n’ roll band, Lukas Nelson and The Promise of the Real. For information visit abbotsfordcentre.ca.

Sept 29The BC Angels lingerie football team returns to the Abbotsford Entertainment and Sports Centre on Sept. 29 for the third game of their inaugural Lingerie Football League (LFL) season, as they take on the Toronto Triumph. The hometown Angels bring a 1-1 record into their second home game. Kickoff is 8 p.m.

Oct. 6, 13 and 20The Envision Concert Series, organized by the Abbotsford Arts Council, sees Groovedaddy on Oct. 6, from 8-10 p.m. at the Clayburn Gourmet Gallery, #320 - 3033 Immel Street; followed by Chantele Delaine and Ted Tosoff on Oct. 13 from 8 to 10 p.m. at the Wired Monk at #111-1975 McCallum Rd.; and on Oct. 20 the Jared Fowler Band from 8-10 p.m. at the House of James at 2743 Emerson Street. For more information see abbotsfordartscouncil.com.

Oct. 19-21The 12th annual West Coast Women’s Show comest to Abbotsford’s Tradex trade and convention centre. Billed as the largest and most popular women’s event in Western Canada, it features shopping at more than 400 booths, celebrity speakers, cutting edge fashion shows, celebrity cooking shows and other presentations on four stages. There are exhibitor zones for fashion and style, the world of taste, health and wellness, natural and organic products and the active women’s zone. The event runs Friday from 1-10 p.m., Saturday from 10 a.m. to 9 p.m. and Sunday from 11 a.m. to 5:30 p.m. Visit westcoastwomen.net for details.

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What’s your favourite class so far?Geography 101: Weather and Climate, the instructor is approachable and I enjoy the content.

Where is the most awesome place on campus?The University House; there are a lot of activities and games available for when we need a break from studying, and it’s nice for meeting people from different cultures on campus.

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with Kathleen Rake

I had a number of great experiences this past weekend during the Fraser Valley Food Show at Tradex, but especially memorable was when participants in my wine-tasting seminar turned into blue-cheese-with-sweet-wine believers.

I know it’s true because people came up to the stage afterward and said things like, “I didn’t believe you about the wine or the cheese, but you were right.” Music to my ears.

In my � nal seminar of the weekend, I served three cheeses (Brie, Gouda, blue) with three wines (Viognier/Marsanne, Pinot Noir, Melomel) to demonstrate how food and wine can either complement each other or clash. Mission accomplished.

I served the Campbell’s Gold Melomel White Currant ($20) with the blue cheese. Melomel is a combination of Mead (honey wine) and fruit or berries. The Campbells make and sell their honey wines at their Lefeuvre Road site.

The salty, pungent, mouth-coating blue cheese did not overpower the wine; rather, the cheese enhanced the wine’s fruitiness and downplayed its sweetness, while the wine’s sweetness and acidity foiled the strength of the cheese and washed away the coating on the palate. Make sense?

The cheese and wine brought out the best in each other, making both even more enjoyable. Add some sweet table grapes or a ripe pear to the blue cheese and Melomel, and I say you have the perfect dessert.

Up next for me are three days of wine-and-food fun at the Okanagan Fall Wine Festival in the south and central Okanagan. What’s up for you?

Say yes to blue cheese and sweet wine

Visit BetweenTheVines.ca for more wine-soaked musings by Kathleen Rake.


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The Fraser Valley Child Development Center (FVCDC) provides services to children who are experiencing physical, social, cognitive and emotional delays. The

FVCDC currently employs over 100 professionals who nurture, educate and offer therapy to approximately 2,300 children and their families in the upper Fraser Valley.

Since an early age, Kiran Sidhu has had a passion for working with children. She joined the FVCDC in 1993 while continuing with intensive schooling at the University of the Fraser Valley, including graduating with her Child and Youth Care Degree.

For the past � ve years Sidhu has served as the Director for the Supported Child Development Program (SCDP).

“My role is to support the staff and ensure they have the tools to be able to do their jobs effectively,” said Sidhu, who is currently pursuing her Masters of Early Childhood Education at the University of British Columbia.

During her time with the FVCDC, Sidhu has recognized that developmental needs and disabilities come in many forms, and says that some “are visible, some are invisible, they cross all ethnicities, and they can be overwhelming for the children and the families that live with them.”

The FVCDC works in close partnership with the families of children with developmental delays, and pride themselves on their family-centered philosophy.

“Studies indicate that 90 per cent of brain growth happens before the age of � ve,” explained Sidhu.

“The same studies also indicate that early intervention can provide the best outcome for children with developmental delays.”

Through a team of experts, programs, and coaching, families are able to identify their child’s strengths, and optimize their daily successes.

“Sometimes it’s as simple as offering a few recommendations or adaptations that can make a child’s time in preschool and daycare more successful.”

The early intervention services and therapy programs offered through the FVCDC are unique in the community, as they provide children with developmental delays with the tools to nurture their growth at school and everyday life.

“These children will be the future of our community and we need to invest in their success at an early age.”

Sidhu considers the work she does through the FVCDC to be extremely impactful, and says that there is nothing more rewarding than to see children with disabilities and/or developmental delays given the same opportunities as others in the community.

Next month the FVCDC will be celebrating its 30 year anniversary with a “Decades of Development” Annual General Meeting. The evening event is a chance for families and staff to share stories from the past, and bring together those who have contributed to the success of the FVCDC over the years. Sidhu is excited for the future of the Supported Child Development Program, and the role of FVCDC in our community.

Children will be the future

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Written by Nicolle Hodges


Just a few extra minutes planning and preparing, you can send your kids off for the day with a nutritious lunch that they will love. Remember to involve

your child as they are less likely to throw away a meal that they have helped create, and as parents we provide the suggestions for a healthy balance.

1. Break the lunch down into the 4 food groups for balance and variety (grains, fruit & vegetables, milk product, meat & alternative). Think “mini” for the cute & fun factor with kids.

2. Change up the bread to prevent boredom: soft tortillas as roll ups, mini bagels, rolls,english muf� n, pita pocket, rice cakes, and waf� es. Aim for whole wheat grains for the � ber factor.

3. Don’t forget the veggies for a daily healthy crunch. Cucumbers, cherry tomatoes, zucchini sticks, baby corn, baby carrot & celery sticks, and broccoli. A small container of different � avoured dip helps keep it interesting.

4. Mix up the meat and cheese � llings; diced chicken, egg salad, cooked deli meats (turkey, roast beef, ham) are healthy options. Pick up havarti, edam, marble, cheddar cheese to keep it interesting. Another fun idea: WW French toast soldiers � lled with bananas, and syrup for dipping.

School lunchesTop 10 ideas to avoid the ‘Trade and Toss’

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5. Create your own snack mix: Dried fruit (raisins, cranberries, cherries, mango) banana chips, pretzels, Chex cereal, popcorn, pumpkin seeds, and a few chocolate chips to keep their interest.

6. Add fresh cut up fruit to bulk yogurt and freeze it in a container the night before so it thaws by lunch time. Fruit kebabs are another

way to keep boredom at bay. Different fruit cups are convenient & easy to pack.

7. Make healthy homemade lunchables: thick sliced cooked meat cut in squares, different

cheeses, whole wheat crackers and pickles.

8. Pull out the thermos for chili, soup, leftover casseroles along with a serving of grated cheese for sprinkling on top

- kids enjoy doing this.

9. A little ‘treat’ in their lunch is � ne once in a while but should be just that...little! Some suggestions are; 2 cookies, one granola bar

(some are more like chocolate bars so beware), fruit sticks, banana loaf, or a mini muf� n. Please keep candy at home.

10. Pack the lunch the night before...mornings can be very busy for most families and the effort for good planning can be challenging. Investing in some easy to open Tupperware, thermos, lunch cutlery can help keep it all organized.

Remember to pack an occasional little note...kids love it!


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FoodfoodFoodfoodFoodmy

written by Chef Jeff Massey Restaurant 62Savour local eating

Living in the Fraser Valley we are truly fortunate to have a bounty of unbelievable local food available to us year round. Autumn is de� nitely a time of abundance and variety; while there are still ever-bearing

strawberries to be found, the � rst winter squash are also ripening and arriving in our kitchens. This is my favourite time of year to spend cruising up and down the aisles of our local farmers’ markets. It is also one of the busiest times of year for us local food lovers spending lots of time gathering and freezing, canning and dehydrating. We do our best to keep the � avours of the summer fresh for the winter ahead.

A great way to save summer is canning a ready-to-use compote or con� ture. Taking the time to prepare a sauce or jam that you are sure to use through the year ensures that you will be rewarded for your hard work. Some of my favourite recipes for berries or stone fruits use these items with their inherent sweetness in a savoury setting. Experiment with blueberry, merlot and black pepper or apricot, shallot, sea salt and rosemary for combinations. These compotes are extremely versatile; spoon it over a seared duck breast or pork loin for dinner or on the patio on a warm fall evening with your favourite cheeses. Some outstanding local choices would be “Lady Jane” Cheese from Farmhouse Cheese in Agassiz or the Chevrotina buttons from Goat’s Pride Dairy in Mt. Lehman.

Basil is a quintessential summer � avour and the dried herb just doesn’t do it justice. Pestos are a great way to preserve your extra basil and other herbs. So

simple to make: puree basil leaves with garlic cloves, salt, olive oil, parmesan cheese and pine nuts. You will never use dried again! Replace the pine nuts with local hazelnuts or some of the basil with cilantro or arugula if you would like to try something new. The pesto can be frozen in your ice cube tray for single serving sized cubes or pressure canned in jars.

So, take advantage of the local bounty, head out to the farmers’ markets, � nd some treasure and start saving some of this beautiful summer for the cool winter nights ahead!

Chef Massey takes advantage of local ingredients


PISTACHIO

The fall fashion season is in full force, and it's time to incorporate a few new trends into your wardrobe to make the transition from summer.

You don't need to do a complete overhaul of your closet. Adding a few key pieces to your existing wardrobe will do the trick.

A good place to start is by adding a pop of the season's hottest colours – red and burgundy. Mix one garment or accessory – such as a purse or a skirt – in one of the bold hues with more neutral pieces.

The classic pairing of black and white is always on trend. This is easy to accomplish by adding a white blazer or crisp blouse to your closet, which likely already includes a black skirt or trousers.

Fall is also the perfect time for a warm and cozy sweater. This season's knits come in a range of colours and patterns for a variety of silhouettes.

Whatever your choice, it doesn't take much to spruce up for fall!

ALDILA > < RONALD ALLAN

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READY FOR FALL?


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The weather is cooling and it’s almost time to pack up shorts and summer tanks and replace them with jeans and sweaters. Women looking to update their denim wardrobes could be on the hunt for

jeans that best � t their shapes. With the numerous styles and colours available today, it’s quite possible to � nd jeans that � t like a glove -- and help you look your best.

IF YOU’RE TALL: Look for jean brands that boast an inseam size, like the way men’s jeans are sold. Some manufacturers offer jeans in various lengths, such as short, average and tall. You may need a 33-inch inseam if you are around 6 feet tall.

IF YOU’RE PLUS-SIZED: Select jeans that streamline the legs and hips. Bootcut styles won’t taper at the bottom and will elongate the leg. Be sure to � t the largest part of your body, which could mean going up a size. But you can have other parts of the jeans tailored for a perfect � t.

IF YOU’RE PETITE: Although shorter gals may � nd jeans that are cut for petite frames, often it takes a little extra tailoring to make them the right length. There is even iron-on hemming tape that can make fast work of hems. Look for dark-washed colors, which can make the legs look longer.

IF YOU’RE PEAR-SHAPED: Draw attention away from hips by wearing higher-waisted jeans that will immediately draw the eye upward.

IF YOU’RE AMPLE IN BACK: Keep stitching minimal and avoid any extra embellishments on pockets as not to call attention to your derrière!

Jeans buying guide

If you are plus sized, be sure to � t the largest part of your body and tailor to � t the rest.


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Eco-friendly is the buzzword “du jour” in the fashion industry. More and more designers and manufacturers are turning to green fabrics and production policies to produce clothing for the mainstream.

So what is “green” clothing? Generally green items are produced with organic � bers of naturally sustainable materials. They also could be made from recycled items -- even plastic. Green clothing can be produced under the auspices of fair trade policies and without the use of dangerous chemicals or dyes.

According to Fashion and Earth, an eco-friendly clothing retailer, “Organic and eco textiles cover a wide range of natural and recycled � bers. Certi� ed Organic textiles are grown in controlled settings with no pesticides, herbicides or synthetic fertilizers and are certi� ed by an international governing body such as Control Union, IMO (Institute for Marketecology) or One-Cert. The term ‘eco textiles’ refers to a select group of textiles that have a reduced carbon, energy and pollution impact when compared to the standard methods used to produce textiles and manufacture clothing. Generally, sustainable textiles are produced from crops that do not require pesticides or chemicals to be grown, use less water and energy to be produced and processed, and create less waste during production, processing and at the end of their useful lives (known collectively as their ‘environmental footprint’). Sustainable textiles can also refer to manmade fabrics produced from renewable sources such as bamboo or wood.”

What’s more, the feel and look of green clothing is improving as much as its availability is increasing. It used to be that organic � bers were duller and more coarse than traditionally produced fabrics. Today, however, manufacturers of organic cotton, hemp and bamboo produce clothing that is just as attractive and comfortable as other fabrics.

Choosing eco-friendly clothing is still largely a personal choice among consumers. But the improved feel, � t, look, price, and availability of green items is contributing to the increasing popularity of these items.

Green clothing


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HomeHomeHomeHomeHomemy

Fall brings an abundance of farm fresh and local produce to heighten the � avour at your

dinner table. This season, maximize your dining experience with your family and friends by following these four tips from KitchenAid Canada spokesperson and renowned chef Lynn Crawford:

EMBRACE THE SEASON: Autumn produces some of the most delicious and rich vegetables of the year. It’s important to use fresh ingredients that are in season as they not only taste better, but also allow you to embrace and celebrate the � avours of each season through the meals you create for family and friends.

PUT FRESH FIRST: You want what’s best for your family which is why creating meals with quality ingredients, to boost � avour and reap the full bene� ts of produce is so important. Using fresh ingredients also provides an abundance of nutritional value. Create a list of local farmers markets in your neighbourhood. Having the list on hand will entice you to add more fresh ingredients in your meals knowing that they are only a step away.

KEEP THEM CRISP: Those with a love of cooking know the impact that fresh ingredients have on a delicious meal – but

we’ve all had to throw out fruits and veggies that spoil before we’ve had the chance to use

them. Today, you can get refrigerators that actually help keep your food fresher longer. KitchenAid®

refrigerators with Preserva™ Food Care System have innovative technology that keep your fridge and

freezer at optimal humidity and temperature levels to extend and maximize the freshness of your food. For more

information on new appliance options that make your life easier, visit www.kitchenaid.ca.

*based on commonly purchased produce

USE UP ALL YOUR INGREDIENTS: How many times have you come home from the grocery store with something you already had stocked? Keeping your fridge clean and organized will not only assist you when looking at your inventory, but will also help save you money.

It’s time to make farm fresh and local a priority in the kitchen, and with new technologies, it’s easier than ever to make seasonal a recurring theme for every meal. Seek inspiration from your local market and delicious meals will follow.

Stay fresh in the kitchen this fall

SEPTEMBER 1 - 30, 2012

Carpet I Area Rugs I Hardwood I Laminate I shawfl oors.com/HGTV

HGTV HOME is a registered trademark of Scripps Networks, LLC used under license to Shaw Industries.

© 2012 Shaw. *Coupon valid on purchases of HGTV HOME Flooring by Shaw Flooring September 1 – September 30. Must purchase a minimum of a qualifying style: 50 square yards of carpet, 250 square feet of hard surface or an area rug $739 or greater. See authorized HGTV HOME Flooring by Shaw retailer for further details.

SAVE $200NOWOn HGTV HOME Flooring by Shaw.

SEPTEMBER 1 - 30, 2012

Carpet I Area Rugs I Hardwood I Laminate I shawfl oors.com/HGTV

HGTV HOME is a registered trademark of Scripps Networks, LLC used under license to Shaw Industries.

© 2012 Shaw. *Coupon valid on purchases of HGTV HOME Flooring by Shaw Flooring September 1 – September 30. Must purchase a minimum of a qualifying style: 50 square yards of carpet, 250 square feet of hard surface or an area rug $739 or greater. See authorized HGTV HOME Flooring by Shaw retailer for further details.

SAVE $200NOWOn HGTV HOME Flooring by Shaw.

31667 S. Fraser Way, Abbotsford604.854.1633

www.townandcountry� oorings.com

Town & CountryFloor Design


my

HomeHomeHomeHomeHomemy

Although many people may tout the bene� ts of hardwood � ooring over carpeting, there are plenty of individuals who like to have the

soft and luxurious feeling of carpeting underfoot. Selecting the right carpeting for a particular room and purpose can be a bit daunting because of the abundance of available colours and materials.

According to the Carpet and Rug Institute, carpeting is an added safety measure that makes play areas safer, potentially lessening the severity of an injury in the event of a fall. This is why carpeting is often preferred in children’s rooms and play areas.

There are other advantages to carpeting as well. It can help insulate rooms both in the summer and winter. It can be easier on feet than a hard � oor, and few materials absorb sound better than carpet.

Choosing the right carpeting for a room comes down to identifying the kind of foot traf� c you expect in your home and which carpeting options most suit your needs. Here are some tips to get started.

DON’T OVERLOOK PADDING. Padding can make the difference in the way carpeting feels and how long it lasts. The thickest or most expensive padding isn’t necessarily the best or the best-suited for your home. However, it is wise to pick a pad that matches the type of carpeting you’re selecting. You may be able to go with a thinner pad in low-traf� c rooms and under dense carpeting like berber. In high-traf� c rooms, choose thicker, more durable padding. Padding prevents carpet backing and � bers from coming apart over a duration of time, so if you’re

spending a lot on the carpet, it pays to invest in a padding that will last the duration of the carpet as well.

RECOGNIZE THE TYPE OF CARPETING THAT BEST SUITS YOUR NEEDS. There are many different types of carpeting, and they won’t all be the perfect match for your home. For example, plush and saxony carpets are better in low-traf� c areas. These carpets may show footprints and also vacuum tracks and dirt. Berber, meanwhile, is more � at and dense, making it highly effective at masking stains and tracks. Textured carpets like frieze are cut from � bers of different heights, so they mask stains and are also softer on the feet than berbers. An entryway or a den may be better off carpeted in a dense carpeting, while a bedroom may be � ne and luxurious with plush carpeting. Carpeting may come in stain-resistant varieties or low-maintenance options. These are generally best in homes with pets and children. However, you may be able to save money by opting out of special treatments to resist stains and simply invest in a steam vacuum, instead.

CHOOSE COLOUR WISELY. Choosing a colour comes down to preference and how much the room will be used. Although light, neutral colours are often preferred because they work well in just about any room, lighter coloured carpets will show stains much more easily than other carpet colours. Textured, multi-coloured carpets are preferable to hide stains and can look just as elegant as solid-coloured carpeting. Much in the way paint

colours are chosen, carpeting colours come down to personal preference. Drama may be created with bold colours that draw the eye to the carpet. However, for those who want the carpet to fade into the background instead of upstaging decor, neutral colours are better.

HIRE A GOOD INSTALLER. There are many beautiful carpets available, but unless you choose a reliable installer and store, you may end up paying more or receiving subpar service. Poll friends and family members for recommendations to help you narrow down options. Then be sure to have stores price out materials separate from installation so you can make more accurate comparisons. Also, you don’t necessarily need to use an installer provided by the carpet store. You can shop around to � nd a separate installer or even do the work yourself.

How to select the right carpeting for your home

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special features - my city abbotsford september 20

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