October 2013 - neighbours-rouyn
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Québec City- NPI Retreat
Nathalie, Neighbours Health Coordinator received valuable training at the last NPI Retreat
(Networking & Partnership Initiative) held on September 25 th and 26th 2013. She attended
workshops on how to prepare an effective meeting, event and activity and also on report writing.
Neighbours’ Health Coordinator and Executive Director listened to presentations on various
topics and assisted to a walk through
memory lane as the NPI celebrated their 10th
year Anniversary, where Neighbours entered
in their second phase. One common point
came out, and that is the wonderful work that
each organization is doing for their
community. All in all, it was a productive and
Source: Written by Nathalie Chevrier
Canada Day Celebration!
If you have stopped by the office recently you
might have noticed an extra desk!!! That is
because Neighbours and Canada Day
Celebration have joined together for Canada
Day July 2014. Paul Marcel Bisson is the
coordinator for the Canada Day Celebration,
so he will become a familiar face at
Paul is already hard at work planning various
activities, fireworks, and artists for Canada
Day! Neighbours welcomes Paul and is
excited to join with Canada Day to make this a
Adult Ladies Swimming will be starting this fall on a new
Every Tuesday from 1:00pm to 2:00pm at the Youville Pool.
The first official start day is Tuesday, September 17th, 2013.
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Swords, Knives, and similar costume accessories should be short, soft, and flexible.
Avoid trick-or-treating alone. Walk in groups or with a trusted adult.
Fasten reflective tape to costumes and bags to help drivers see you.
Examine all treats for choking hazards and tampering before you eat them.
Hold a flashlight while trick-or-treating and always WALK. Don’t run from house to house.
Always test make-up in a small area first. Remove it before bedtime to prevent skin irritation.
Look both ways before crossing the street. Use established crosswalks whenever possible.
Lower your risk for serious eye injury by not wearing decorative contact lenses.
Only walk on sidewalks or on the far edge of the road, facing traffic to stay safe.
Wear well-fitting masks, costumes, and shoes to avoid blocked vision, trips, and falls.
Eat only factory wrapped treats. Avoid eating homemade treats made by strangers.
Enter homes only if you're with a trusted adult. Only visit well-lit houses and don't stop at dark
houses. Never accept rides from strangers.
Never walk near lit candles or luminaries. Be sure to wear flame-resistant costumes.
top ten best Halloween costumes ever!!!
9. Disney Princess
8. Cat/Cat women 7. Ghost Face
4. Michael Myers
2. Horror Clown
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o w een
Take a look
Saturday, November 2nd,
4:30pm to 9:00pm
Please remember to stay safe, stay in groups,
and have a wonderful Halloween!!!
No more parking in the streets!!!
On November 3rd, 2013 Municipal
Elections will be held.
For more information please visit the
As of November 1st, 2013 you cannot park in the
streets from 2:00am to 7:00am.
Streets, avenues, and municipal routes are prohibited.
Lanes are prohibited at ALL TIMES.
This will be until April 2014.
Turn the clock back and change your batteries!!!
As of October 1st
until April 30th (May
31st for residence of
Rollet) TEMPOS can
During the night of Saturday, November 1st/Morning of Sunday,
November 2nd, 2013 at 2:00am you need to turn the clock
back one hour to return back to normal time.
Also, the Service de Sécurité Incendie would like to take this
opportunity to remind you to change the batteries in your
smoke detectors. This should be done every six months!!!!
Lunch and Learn!
On October 30th, 2013 Neighbours is holding an information session about Anxiety and Panic
Attacks. Come and join us for an informative day with guest speaking Melodie Rheault who is a
Mental Health (Portail) interventionist. A subway lunch will be served after the presentation
When: Wednesday, October 30th, 2013
Where: Neighbours Office
Please call the office if you would like to attend!
Stretches to do before you get out of bed!!!
During your day it is easy to tense up from stress, so why not
start your day off right? Stretching will increase your blood flow
and relieve any stiff areas in your neck and back. It is important
to remember to keep these stretches extremely light and simple
since your muscles are “cold” when just waking up. Once you
start feeling the benefits of stretching daily, you won’t want to
stop! Do some light stretching in bed to start your day off on the
Your first stretch should be while still lying in bed. Raise you
arms over your head and elongate yourself. Point your toes at first, then rotate your ankles to
activate the muscles in your feet.
The muscles at the bottom of your feet can get an abrupt
awakening when you first step out of bed so loosening them up will help to prevent any pains in your
While still reclined, pull your knees in and roll up in a ball. While on your back, roll side to side and
up and down your spine to loosen up your lower and middle back.
Then do a spinal twist to further relieve any tension in your lower back. Start by lying flat on your
back with your arms by your sides. Then bend your legs and drop them to one side, placing one leg
completely on top of the other, and lay your arm out in the opposite direction while facing your
outstretched arm. After about a minute, switch sides. Don’t force anything in this stretch and you
may hear some pops which is typical.
Now as you sit up on the edge of your bed, loosen up those neck muscles by shrugging your
shoulders up toward your ears. Repeat several times and rotate your shoulders forward and
backwards. Do some neck stretches by placing you ear on your shoulder side to side and only
forward and backwards. If you like to roll your head, only do it with your head tilting gently forward
180 degrees from shoulder to shoulder. Your neck is not designed to roll in a full circle and actually
puts more stress on your spine when you roll it back at full 360 degrees.
Now that you have awakened your muscles and increased the circulation throughout your body you
can start your day feeling fresh and energetic. As you get older, flexibility becomes more important,
so maintain a good stretching regime to keep feeling great!
What foods can help your headaches!!!
With the power to stop you in your tracks, migraines often hurt on one side of your head and can
also make you sensitive to light and noise, it can also make you feel nauseated.
What to eat: Research has shown that riboflavin, or vitamin B2, can help reduce the incidence of
migraines by up to 50%. Riboflavin improves your brain’s energy metabolism and its muscle cells,
protecting them and helping them maintain energy. Aim for about 400 mg a day in foods like quinoa,
crimini mushrooms, asparagus – even a glass of low-fat milk, which is about 30% of the
recommended daily allowance.
Like migraines, hormonal headaches are usually on one side of your head. Estrogen is believed to
be the main reason why women have more migraines than men, which is why women tend to have
them right before or during their periods when their estrogen levels drop.
What to eat: Magnesium is especially helpful if you’re prone to monthly
headaches, calming nerves when they get overexcited. Try and get 450
mg of magnesium a day from foods like spinach and Swiss chard, which
give you almost 40% of your daily need. Other good sources are sweet
potatoes, bananas, sunflower seeds and sesame seeds.
If you ever feel like there's a tight band squeezing your head, it’s probably a stress related headache
from the muscles in your neck and behind your temples tensing. Check out these ideas!!!
What to eat: Co-enzymeQ10 (CoQ10) is a major source of energy production in the body and is
important for blood-vessel health. A powerful antioxidant, it supports your
mitochondria, which are sometimes implicated in headaches. It also protects your
body from stress-induced free radicals as well as your cells. Aim for 100 mg three
times a day. You can opt for mackerel, tuna, eggs, broccoli, cauliflower, or take a
supplement for an extra boost.
Cold or Flu
When you’re sick, your body loses water and essential salts, making it easy to
become dehydrated which can be one of the main triggers for head pain.
What to eat: Have one to two servings of water-rich fruit like watermelon,
strawberries, grapefruit, cantaloupe and pineapples with at least one meal a
day. And most importantly, stay hydrated!
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Healthy Aging: 10 Tips and Strategies
We can’t stop time. But by adopting a healthy lifestyle, we can age well, both physically and mentally. Here
are ten tips to stay fit and happy as long as possible.
1. Do something you enjoy every day. Listening to music, eat chocolate, paint–wherever you are able
to reconnect to your joy is a good place to land on a daily basis.
2. Take 15 minutes a day to relax. Find a tranquil spot where you can truly take some time out for yourself.
3. Eat three meals a day. Don’t underestimate the importance of breakfast. Eat a variety of foods at each
4. Eat with family or friends whenever possible. We generally eat better when we share a meal with others.
5. Stay active. All forms of exercise are good: walking, swimming, dancing, raking leaves, gardening, as long
as you have fun!
6. Get your health information from reliable sources. When you have a health problem, always start with your
family doctor or local health centre. Before your appointment, make a list of your questions.
7. Take an active role in managing your own health care. Be clear on your expectations, share your concerns,
ask questions and offer solutions to the health care professionals treating you. You have key information
about your own health, which your doctor needs.
8. Challenge myths about aging, including the belief that memory loss is a normal part of aging.
9. Use memory aids. For example, place a notepad in a strategic location (near the kitchen, by the phone) to
jot down calls to make, items to buy
or simple reminders. Notes on your
calendar or on the fridge are also
very helpful, as long as you
remember to consult them! Here’s
another tip: always keep your keys,
glasses, wallet and other standard
items at the same place.
10. Eliminate all hazards from your
home to prevent falls. Keep hallways
unobstructed, make sure your
bathroom is fully accessible (bath
seat, bathmat, support bars, etc.) and
have adequate lighting in all rooms,
Source: Health Canada E-Mail
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Dr.Oz’s Top 5 Vitamin
With supplements available for everything for your eyelashes to your toenails, it can be easy to
lose track of which vitamins and minerals your body needs most. These vitamin essentials will
help you keep your body healthy without making you lose your mind. You should always check
with your doctor before taking a new supplement. Ultimately, unless you are directed to do so
by a doctor, try to limit yourself to taking no more than five supplements.
A daily multivitamin is the most essential supplement to keep in your arsenal.
• Make sure it includes vitamins A, C, D, E and K, as well as potassium, zinc and iodine.
• It should contain 100% of your daily value of most vitamins and minerals. Avoid megavitamins
that may contain dangerously high levels of vitamins and minerals.
• To maximize absorption, split your vitamin in two and take half in the morning and half in the
Calcium with Magnesium
Calcium helps keep our bones and teeth strong. Our muscles, blood vessels and nervous
systems also need calcium to function correctly.
•Take 600 mg of calcium with 400 mg of magnesium daily, as magnesium may help prevent
calcium's potentially constipating effects.
•Do not take calcium within 1-2 hours of your multivitamin, as it can interfere with absorption.
Vitamin D is important for calcium absorption and plays a critical role in protecting against
osteoporosis and bone injury. It may also help prevent some cancers.
•Take 1000 IU of vitamin D daily.
Omega-3 Fatty Acids
Omega-3 fatty acids can be found in fish oils and some plant and nut oils. They help protect your
heart, nourish your brain and lubricate your joints. But unless you are a frequent fish eater, you
may not be getting enough.
•There are three different types of omega-3 fatty acids: DHA, ALA and EPA, and not all are
created equal. It's DHA that you want.
•Take 600 mg of DHA daily.
Folic acid is a must for any woman who has even a slight chance of becoming pregnant. Folic
acid helps protect against neural tube defects in babies, which can develop even before a
woman knows she is pregnant. Even for people who won't get pregnant, folic acid is needed to
make DNA and red blood cells.
•We all get some folic acid from vegetables and grains, but women of childbearing potential
should take an additional 400-800 micrograms daily. The dose you need is often included in
multivitamins, but women who have children with neural tube defects require more.
•If you discover you're pregnant, start a prenatal vitamin to help keep you and baby safe.
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WE’RE ON THE WEB
Health Committee Members
N E I G H B O U R S
R E G I O N A L
A S S O C I AT I O N
R O U Y N N O R A N DA
Mrs. Elsie Sullivan, Health Committee Chairperson
Mrs. Janice Beaudin-Nolet
Mrs. Carine Osborne
Mrs. Marilyn Brethour
Mrs. Nathalie Chevrier Neighbours Staff
Office Location: 139 Murdoch
Mailing Address: PO Box 2277
Rouyn-Noranda, Qc, J9X 5A9
Email: [email protected]
Meet the Candidates
When: Wednesday, October 23rd,
Time: Doors will open at 6:00pm
(starts at 6:30pm)
Where: Neighbours Office
139 avenue Murdoch