Anterior cruciate ligament (ACL) injury is commonly seen in sports such as soccer, rugby, and skiing. Although many individuals initially recover well, the ongoing instability often prevents return to sports and leads to further knee injury, and the risk of developing future osteoarthritis becomes increased. Bracing is rarely sufficient. Surgical reconstruction performed early, within 3-6 weeks, helps to minimize the risk of further injury. ACL surgery should be treated as an urgent matter: assessment, diagnosis, and surgery can usually be completed within a few weeks. The athlete, elite, or weekend-warrior can then start early rehabilitation to maximize the benefits of the knee reconstruction.
Community News
Back to Basics
When trying to lose weight, we go back to basics, planning meals and tracking performance. The same strategy can be applied to your investments. Baby boomers accumulated their wealth because they employed a buy-and-hold strategy, something we need to go back to. Investors need to increase their time horizons, and go back to a five-year plan instead of a one-year plan. In this age of instant news and information overload, we have lost the concept of long-term planning. Be a buyer far more than a seller of your stocks – this may mean some underperformers, but the overperformers will offset those.
You Overindulged – Now What?
The average weight gain over the holidays is only 1-2 pounds, so there’s no need to stress! Weight gain is usually associated with an increased consumption of rich foods and alcohol. The best course of action is to get back on track ASAP. Other important ways to support your detoxification systems are by drinking plenty of filtered water, increasing your vegetable intake (especially dark leafy greens), and avoiding rich foods. A seasonal detox can also help with detoxification and flushing toxins out. By getting your health back on track, there’s no reason to fret about having overindulged during the holidays.
Happy New Year
Wishing you all a Happy New Year filled with joy and wellness! ~ Luci R, Publisher.
Clean Eating Recipe: Chocolate Coconut Overnight Oats
Overnight oats are a no-cook oatmeal that you make by letting them rest overnight. Enjoy this decadent (but healthy) recipe! Ingredients: 1/3 cup plain Greek yogurt, 1/2 cup (heaping) rolled oats, 2/3 cup full-fat coconut milk, 1 tablespoon chia seeds or ground flax meal, 1/2 teaspoon vanilla extract, Pinch of salt, 1-2 tablespoons honey or maple syrup, 2 tablespoons unsweetened cocoa powder, 1/4 cup unsweetened flaked coconut. Instructions: Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid. Close and refrigerate overnight.
Words to Live By
“Avoiding danger is no safer in the long run than outright exposure. The fearful are caught as often as the bold.” – Helen Keller
Community Event
Join Sources Community Resources Society on February 22nd for a evening time walk in solidarity with White Rock’s homeless hungry, and hurting community. Sign up for an engaging evening of social action to help the people in your society who need it the most. The evening will include a light delicious meal, and a chance to meet and connect with the community you’ve come to support. This is a family friendly event, appropriate for all ages! For event details or to volunteer, walk by yourself, join a team or start a team at CNOY.org/location/whiterock
Book Club: Regaining Who You Are
By Cindy Matychak, Spiritual Author, Advanced Life Coach, Reiki Master. You are not who you think you are. There is much more to you and your world. Each of us has come into this lifetime to expand our consciousness and find our true place. In Regaining Who You Are you will discover why you are here and what you are being asked to heal in this lifetime.
Healthier ‘Ferrero Rocher’ Balls
100g pitted fresh dates. 140g roasted hazelnuts, skins removed. 75g digestive biscuits. 3 tsp. raw cacao powder. 1/2 tsp. vanilla. 150g dark chocolate, melted, cooled slightly. Place the dates in a heatproof bowl. Cover with boiling water. Set aside for 10 minutes. Drain. Place 60g of the hazelnuts, biscuits and cacao in a food processor. Process until coarsely chopped. Add dates and vanilla. Process until almost smooth but mixture still has a little texture. Roll into balls. Press a whole hazelnut into the centre of each and re-roll to enclose. Coarsely chop the remaining hazelnuts. Place melted chocolate in a bowl. Dip the balls in the chocolate to coat. Sprinkle with chopped hazelnuts. Place in the fridge. Enjoy.
Avoid the Winter Blues
The Canadian Physical Activity Guidelines suggest adults should perform at least 150 minutes of moderate aerobic exercise per week, as well as two sessions of muscle and bone strengthening activities, to achieve physical AND mental health benefits. With winter coming, and the challenges of leaving home, this can seem daunting! Your physiotherapist can tailor an exercise program designed specifically for you to do inside with minimal space (to help avoid the cold weather!), and with equipment everyone has around their home. At 30 minutes per day, the benefits of exercise are countless, while the side effects are minimal.
Elder Abuse is Real!
One of the most underreported crimes in Canada is elder abuse. As of 2016 over 700,000 reports of abuse were recorded. Some abuse is invisible like neglect, psychological abuse and abuse of finances. The people most vulnerable are those who live in social isolation or suffer serious health conditions. And when it comes to physical abuse, data from statistics Canada shows 60% of senior domestic violence victims are female. Warning signs for elder abuse include: Anxiety or fearfulness about someone the elderly individual should trust. Dehydration, poor nutrition, or poor hygiene. Speak to your loved ones about elder abuse and learn more about the resources available to help victims in your community.
