ce Castlegar News February 12, 1986
Learning tocope
with stress

By KIRK LaPOINTE
CP Lifestyles Editor

There are exercise pro
grams galore to make you
strong, stim, fast, flexible and
durable, but surprisingly few
teach you how to relax.

If you've decided to shape
up, learning to cope with
stress can be a practical
starting point — little exer.
tion or equipment is needed.
In fact, no health and fitness
program is complete unless
you know how to relax. You
can be extremely fit, but un.
less you know how to relieve
tension, you likely won't be
able to perform to the best of
your ability

Asa reaction to stress, our
bodies release adrenalin,
which in turn ean tighten and
contract our muscles. Pro
longed tension leads to pain
One of the best ways to elim
inate that pain is to learn how
to relax.

Doctors have found that
regular practice of relaxation
techniques may reduce in
somnia and high blood pres
sure and eliminate some
headaches and stomach dis
tress. And, perhaps most im
portant, relaxation is psy
chologieally refreshing

REDUCE TENSION

‘The techniques have clear
athletic applications. Studies
say relaxation can reduce
muscle tension by 30 per
cent. That, coupled with the
resulting renewed energy
and clearer concentration,
may mean better perfor
mance.

American psychiatrist Ed
mund Jacobson outlined an
effective 25-minute program
in his 1976 book, You Must
Relax. The Jacobson method,
which has become the pro-
fessional standard, encour
ages you to study your emo-
tions as you clench and loosen
your muscles.

In each exercise, you must
tighten, hold, tighten fur-
ther, hold longer and relax.
Wait until you're fully re-
laxed before repeating the
activity or moving on to the
next muscle group.

With that procedure as a
guide, here is Jacobson’s plan
to relax your body. Spend
two to three minutes on each
musele group. On your back,
with your legs straight, arms
at your sides and eyes closed,
slowly and deeply inhale and
exhale a few times to begin.

THE EXERCISES

Arms:

1. Work your right fist and
repeat. 2. Work your left fist

and repeat. 3. Work both
fists. 4. Bend your elbows
and work your biceps. 5.
Straighten your arms and
work the muscles along the
backs of your arms. 6. Con
centrate on relaxing your
arms and attempt to achieve
deeper and deeper relaxation
each time.

Face:

1. Wrinkle and smooth
your forehead. 2. Frown and
crease your brows. 3. Clench
your jaw and bite your teeth
together. 4. Press your ton
gue against the roof of your
mouth. 5. Press your lips
together

Neck:

1. Press your head back. 2.
Roll it to the right and left. 3.
Straighten your head and
press your chin to your chest.

and upper back:

1. Shrug. 2. Drop your
shoulders. 3. Shrug again and
move shoulders around. 4.
Move them up and forward
and back. 5. Concentrate on
deeply relaxing this area and
your face and neck.

Chest:

1. Breathe deeply and eas
ily, then inhale and hold. 2.
Exhale and let the walls of
your chest grow loose. 3.
Repeat.

Stomach:

1. Tense stomach muscles.
2. Repeat a few times. 3.
Draw your stomach in and let
it out while breathing nor.
mally. 4. Repeat a few times.

Lower J

1. Areh, feel the tension
along the spine. 2. Settle
back. 3. Repeat and attempt
to relax more deeply, spread.
ing that relaxation to the
parts you've already exer
cises.

Hips and thighs:

1. Flex your buttocks. 2
Work the front of the thighs
by bending your knees and
pressing heels down as hard
as possible. 3. Work the back
of the thighs by straighten
ing knees.

Calves:

1. Press your feet and toes
away from your face. 2. Bend
your feet toward your face.

Extend that relaxation to
other parts of the body,
breathe deeply and slowly to
increase the relaxation.
When you are perfectly re
laxed, you should not want to
move a muscle.

Jacobson recommends that
you not move suddenly
When you want to get up,
count backwards from four to
one. You won't likely want to
fall asleep. Instead, you'll feel
replenished, awake and calm.

Planning vital for
single parents

MONTREAL (CP) — Sin
gle mother Judith Ritter
hasn't made any male friends
since her daughter was born
four years ago.

“People meet during the
day and agree to go on to
something after work,” said
Ritter, a freelance journalist
“But that’s a mother's busiest
time. I race to the day-care
centre to pick up Devorah by
&30, then it's home to

prepare supper.

“It’s not a very glamorous
start to a relationship.”

Finding time to build a new
relationship is the worst part
of dating for many single
parents, says Roz Friend, a
co-ordinator of self-help
courses for singles at Jewish
Family Services.

“Time is so limited,” said
Friend, a single mother of
three daughters.

H&R BLOCK

TAX REFUND

BUYING SERVICE

getan

expertly prepared
tax return free-of-charge
plus 85% of the first $300

and 95%

of the rest,

usually within one day.

1444 Columbie Ave., Castlegor

365-6151

9 to 6 Mon.-Fri. 9 to 5 Sat.

WITH NO RESEARCH

Home repairs unsafe

WINNIPEG (CP) — For the average homeowner, the
dream of saving a few bucks on home repairs can turn into a
nightmare when things backfire.

In fact, fire and health officials warn that Mr. and Mrs.
Fixit should do a little research before pulling on their
is and letting go with hammer and drill

“There's nothing wrong with doing it yourself,” said
Onalee Nagler of the Manitoba Department of Health

“In today’s age, with the cost of labor, more and more
people are going that route. But before they begin any
project, they should find out how to do it properly.”

It's often the niggling details that catch them the
seeming trifles that get skimmed over when people
speed-read the instructions.

Such as, don't install a wood stove too close to

ble objects. One M couple did just that and
returned home one day to find a smouldering pile of embers
where their house had once been.
CHECK CLEARANCE

Harry Wiebe, a technical services officer with the
province's Fire Commissioner's Office, said the safety
clearance is usually spelled out in the instructions. The
clearances vary — from a small handspan of 17 centimetres
to a much greater 100 centimetres — depending on the
appliance

But in the last five years, Wiebe has seen about 30 fires
and a couple of deaths caused by poorly installed wood
stoves.

“We always seem to have one or two a year and-
sometimes more,” he said.

Another common mistake is putting in wood stoves that
are too big.

“I call it the Texas-syndrome,” Wiebe said in a recent
interview. The notion is, “if big is good, then bigger must be
better — in case I need it.”

In a small room, such a stove generates an unbearable
degree of heat. To counteract this, the owner throttles it
back. The result is a buildup of unburned gases and products

called creosote — sticky tar

eatch fire.

in the chimney that can itself

APPLIANCE PROBLEMS

In the case of appliance repairs, the usual penalties for a
sloppy approach range from startling shocks to burns and
fires caused by faulty electrical equipment or wiring.

Toasters, electric heaters and some food processors
have a built-in fuse device called a fuseable link that melts
when the appliance amateurs will sometimes wire around
the fuseable link.

“Obviously, something happened to heat it up before,”
said Duncan Dunshire of Manitoba Hydro. If the same
scenario is repeated, fire might result, he warns.

With the weather turning colder, the energy-conscious
may want to put in additional insulation. But some concern
has been expressed over the health effects of some
chemicals, such as boric acid, that are used as fire retardants
on cellulose insulation.

Adrian Jackson, an official with the Manitoba
Department of Environment and Workplace Safety and
Health, is also concerned that the fibres from the fibreglass
batts can enter th elungs and possibly cause cancer or, in the
case of asthmatics, an attack

“It's wise to put on a mask of some sort,” he advises.

Westcoast Seafoods

located at
Castlegar Mohawk

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Official Supplier
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Pontiac Buick GMC Ltd.

364-0213

Dealer Licence 5058

365-2155

BOAT TOPS

“Quality at Reasonable Prices”

All our boat t are custom fit, not
copied from an old top and altered to fit.
We use the best materials we can find,
and we-don't cut corners. Check us out,
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HENNE'S MARINA

On the Arrow Lakes
365-3219

jor vapor barriers and any
kind of miscellaneous construc

SNOWMOBILES

“Make us an Offer” Sa
on Models in Stock.

SNOW TRAILS

SALES & SERV
$02-12th Ave.,
693-2382

UTILITY CEDAR &

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ARROW BUILDING

For Better or For Worse®

by Lynn Johnston

HA-HA — MoM AN’
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BETTER 'N’ THEY
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2240 - 6th Ave. 365-2175

WATERBEDS SPECIAL. All sizes

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lowest prices. Ph. 367-7608.
1oa/e

KNITTING
MACHINES

By “Brother
Serving West Kootenays three
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Electronic

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Bulky

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Sompurens! xT somgritles, lessens

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1981 HONDA

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ACCORD

3 to choose
from!
Trade and Terms

homemade, | 5-
t Broducer

$80. fire alarm.

patio table $15. step Sable. $5,
weedeater, $5, _instamatic
camera, $15. 365-5197

BOOKS, $250 electric brose,
set $30,

HOGAN
Is COMING
TO CASTLEGAR

ond he + bringing @ tem: tood with him

Major eppionces
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ere Also Aveil

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LOSE 10-30 Ad in
Moneyback quarantee
2854.

BOOK STORE
10,000 plus . . . Books
‘and magazines
BUY. SELL OR TRADE
March |, 1986
1007-2nd Street, Castlegor

MARY KAY COSMETICS. Stock
teduct sole.

existin
986.

renee Claims
Free Cleon? me ning arvice

"9 wit)
Free Cones coy fa vs Every

FREE ESTIMATES

Call George Ross
Shop Manager

MALONEY’S AUTO BODY — 365-2155

other consultents. Prices to in:
crease as of Feb. 24, 1986. Call
Fran ot 365-7857 at)

GETTING MARRIED?
YES!

Let the Castlegar News help you

start thes wondertul
with out

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low, low, low

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PRICES
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occasion

QUALITY WEDOING
INVITATION!
popes ccosenorio
have o selection to

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Wedding Invitations
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Res; ‘or
tion Cords
You Notes
ammed Napkins
‘or

PUREBRED Golden Retriever
jes, shots, wormed,
started

‘oom unturnished
includes stove ond fridge.
Utilities not inc!

5465.

——_
Check our

VITAMIN
- _ and
CHEESE SALE

Plus don't miss
Mother Natures
3 hour — noon to 3— Feb. 14

SUPER
SUNDAY
SALE

INCLUDE THE PRICE: When od
vertising ms for sale, it's

New fibreglass spo.

TR 5 H.P. CRAFTSMAN filler, used
complete. May be seen ot new

Cc
All utilities included.

-5613

briefly one summer. Excellent
3/12

arena. Will trade for small on condition. 365-5634
2378. 1

THIS
SPACE
365-5210

The Book Trader
NOW OPEN
Thursday—Friday- Soturdey

Noon to 4:00 p.
The Coane
Downtown Squo:

Heovy duty all-purpose
plastic pails with tight-fitting
covers and handles.
Need cleaning. $1.50 each

CASTLEGAR NEWS
197 Columbia Ave.
Castlegar

AUTOMATIC washer, toir con-
dition, used gas house furnace.
good condition. 365-5863. 2

PROVINCE-WIDE

always advisable to state the

price: Many readers won't phone ai most NEW MESH cor bed
$30

Hf no price is mention tint

CLASSIFIED

Aluminum

Cor camper mirrors. $10.

Ceramic Cl
Oy Cortes

GLENVIEW CERAMICS
365-6276

inser
tions.

Payment P.
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YY
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1979 OLDS
CUTLAS SUPREME

T-Bar, Air
Only 65,700 km
A must see!

Trade and Terms
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CASTLEGAR HYUNDAI
OL. 7956

V4

VISION
SATELLITE
SALES

Complete systems
available!
Starting at

*1200

On the spot financing
available O.A.C

Older working electric sewing right chain
machine with cabinet

1972 4-door
$400.

—$————————
GENERAL PRINTING
WEDDING STATIONARY

| 8 eKel PrintSt.,

hain saw. $50. The best way to find the
Saw is torent a

Stihl. You'll find our chain

‘Saws are precision cutting
do the j

$10 DISCOUNT FOR CASH!
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for details!
ied Ad:

Sheets

24'2" x 36

otters

Phone 365-7436
Vt0 12
13 to 24

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COLUMBIA

RUBBER STAMPS SAW & SERVICE

Phone No. is 364-2212

MALONEY PONTIAC
AUTO | bony

all saahine! 4 Models

B

ICBC Claims
Expert Painting
Glass Claims
Free Cleaning with
every Body Job
Free Courtesy Cor
Fresh Cottee
Quality Work
and we do
FREE ESTIMATES
Call George Ross
365-2155 or
Trail 364-0213

365-2710

623 Columbia Avenue
365-6385

View at DRY fire wood delivered 354,
HILLTOP SERVICE 4149, 367-619

r Cal
LORNE FELLOWS
365. Ss

7 5” GUTTERS
aluminum, con:
tinuous Syeer leakprool guaran
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RUSSELL READERS of the Cost'egar News
AUCTION HOUSE J boctip inne S.C Pecn Com
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ond cost-efficient advertising
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A
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SURPLUS SALES

Days
357-2118

If we don't stock it

USED GUNS bought ond id
Cosh or trade, Wikes Nordwe,

ERNIE’S TOWING

AUTO WRECKING

24 Hour Service
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Good Selection of New &
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We Buy Cars

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All Parts Guaranteed 30

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. Rossland. 1-362- si
Use to

pay your 1973
ICBC insurance MERC COMET

7/93

'73-'80 Chev P/U Fenders
'81-'85 Chev P/U Fenders

must comply

states no advertisement moy
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status, ancestry
origin, age. sex (unless the
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tenance of public decency

Phone 365-7241

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CASTLEGAR HYUNDAI SALES

1465 COLUMBIA

AVENUE

Toll Free

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(WHILE QUANTITIES LAST.)

Meet Fligetitiry

Special on New Replacement Parts

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*115
*165
*165

CALL ERNIE OR STUART ADY

365-5690

Trowelex Road, Castlegar

1-800-332-7087

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