Summer 2013
Take your exercise Outdoors
Summer Health Hazards & how to prevent them PAGE 14
PAGE 52
Healthy Poolside Drinks PAGE 24
Nourish your skin From the Inside Out
PAGE 16
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Summer Foods
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PAGE 20
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Get Out There! Get outside and get connected with nature and your family!
+ Summer | 2013 lifebalancetm magazine
Smart Choices for Cooling & Hydration
10
Beauty & Self Care
Protect Your Hair from the Pool
51
Content HEALTH & PREVENTION
32 A Timeless Parenting Approach
08 Keeping Your Cool Through the Sizzling Days of Summer
36 That Loving Feeling Takes Effort
12 Thyroid Imbalance: an Undiagnosed Condition 14 Summer Survival
nutrition & Recipes 16 Seven Best Summer Foods for Weight Loss
Healthy Treat Options for Dogs
58 Pet Health & Wellness
20 Nourish Your Skin from the Inside Out 24 Healthy Pool Side Drinks 26 Healthy Summer Ceaser Salad 28 Make the Best of the Grill this Summer
Homelife & Relationships 30 How to Make the Most Out of Your Summer Vacation
38 Make Learning Part of Your Plans This Summer 40 The Benefits of Playing Outdoors
Success & Happiness 42 Step Out of Your Comfort Zone & Persevere 45 5 Ways to Support Your Community 49 5 Tips to Keep the Kids Entertained this Summer
Beauty & Self care 50 How to Get that Beach Hair Look
Fitness & Recreation 52 Take Your Exercise Outdoors 54 Summer Fitness Fun
[lifebalancemag.com | Summer 2013] 3
Editor's Note
Insight
+ Summer 2013 | Issue 20
Letter from the Editor Summer 2013 “Look deep into nature, and then you will understand everything better.” -Albert Einstein Summer is here and far too many of us have been sitting indoors all winter and spring and need to get outside to get out of our rut. Did you ever notice your energy wanes after a few hours indoors? The best way to turn your life around and get balance is to step outside this summer and spend some more time with nature. Photo Credit: Karolina Yen | kayphotography.ca
Many career-oriented people practically live in their offices, and often feel demotivated, stressed out or find themselves dull. Now I want to ask you, how long has it been since you felt the summer breeze on your face? Or sat listening to the wind through the grass? Or heard the soft crickets and birds around you? Summer is a great time to abandon the stuffiness and reap all the health benefits of serenity and calm that nature has to offer. The summer's healing powers are very real, and you will feel like a new person if you commit to getting outside every single day to enjoy the sunshine. I have found spending time in nature to be a deeply helpful experience. The sun as it warms your skin and the air as it flows through the trees have a cleansing effect, impacting you on many levels. The earth grounds your being while the vision of trees lifts your spirits to a higher place. Hikes with my dog Nexxus always leave me a new, refreshed, grounded and uplifted person. Getting out gives us a dose of Vitamin D from sunshine, it makes us more physical, it promotes personal relationships, and connects us to our family again. The summer's outdoor focus promotes vacation planning, beach or lake time, enhances sleep, relieves stress and it lifts our spirits! Being outdoors rejuvenates your respiratory system and fills your lungs with fresh, clean air! Getting out helps you relax, cope with stress and adds fun into your life. And the best part? By getting outdoors you can boost your love and appreciation for life. Here at Life Balance, we only want the best for you and strive to promote optimal living to our readers. We have such fantastic summers here in Ontario, we hope you take advantage of this great season! The summer has music for those who want to listen and look for it! The balance we can achieve comes from being outside with Nature, which is one of the major sources of life balance. I hope you use every excuse you can come up with to get outdoors this summer and feel wonderful as a result! Summer: with it comes more opportunity for outdoor play, cottaging, and more events than you can possibly hope to fit into your calendar. To help you enjoy your summer, get outdoors and enjoy the next couple months, we compiled a great summer Life Balance Magazine Issue, full of inspirations to be safe, healthy and active — outdoor style!
What about you? Tell me the benefits you experienced from spending time in the outdoors.
Andrea
Our Vision: To give every member of the local community the opportunity to live a healthy, positive and balanced life. Founder/Publisher Andrea Seydel | Life Balance Publishing Group P.O. Box 267 Caledon, ON L7E 5T2 416•456•7555 editor@lifebalancemag.com Advertising & Marketing Alexandra Kemsley 647•929•8860 ali@lifebalancemag.com Graphic Design/Creative Art Director Luis Alberto Peña Valdés luis@lifebalancemag.com lifebalance Photographer Karolina Yen Kay Photography | kayphotography.ca TM
Proofreader Heather Abrey 519•831•4402 | heatherabrey@gmail.com Contributing Editors Dr. Kate Wharton, Kelly Nolan, Dr. Ali Miller, Andrea Seydel, Elysia Cartlidge, David Di Nenno, John Foulkes, Oxford Learning, Jason Figliano, Kent Doering, Patricia Sicca, Amanda Fernandes, Nikola Boadway, Indra Cooper, Antonio Santilli, Leah Dilley, Alexandra Kemsley, Alexandra Gaudet, and Allison Rosa Gastaldo. Editorial Written contributions and photos are welcome. We appreciate content from our local professionals. However, all content is subject to editorial review and becomes property of lifebalance magazine. Please submit to editor@lifebalancemag.com tm
Important Editorial note: The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of a qualified and licensed practitioner or health care provider. The opinions expressed here are not necessarily those of Life Balance Publishing Group Inc., its affiliates or divisional companies. Different views may appear in feature articles and publication, that may not be the opinion of Life Balance and it's affiliates. Articles in Life Balance magazine are copyrighted and must not be reprinted, duplicated or transmitted without permission. Printed in Canada by Life Balance Publishing Group Inc. Copyright © 2012 by Life Balance magazine. All rights reserved. No part of this magazine, including photography, may be reproduced, stored in a retrieval system or transmitted in any form or by any means without the prior written permission of the publisher.
Lifebalance Publisher /Editor TM
Tel: 416 • 456 • 7555 e-mail: editor@lifebalancemag.com
Publishing Group
Printed on 30% post consumer paper with vegetable oil based ink. 100% recyclable. Please share this publication with friends and family and recycle when finished. Thank you for making a difference!
4 [Summer 2013 | lifebalancemag.com]
[lifebalancemag.com | Summer 2013] 5
Life Balance News
Team
Life Balance Bulletin Board Looking for Media Coverage for your Special Event? Here at Life Balance we want to be involved as much as we can in our community! Photo Credit: Karolina Yen | kayphotography.ca
If your business has a community related event, a milestone, an inspiring story or is helping your town in a positive way, we want to know about it!
lifebalance Magazine tm
Now Hiring! Part Time Sales Representative
• Do you like interacting with people? • Do you have experience with sales? • Are you passionate about Health & Wellness and see the value in lifebalance Magazine? TM
This might be the opportunity you’ve been waiting for!
We have great marketing ideas to help you advertise and promote any special event you have. From Sponsor Pages to advertorials, we have you covered! Many times we fear the cost associated with promoting large events and special milestones. It doesn’t have to be scary or expensive, we can help you along the way and find the best resource for you within our publication.
Working together….always wins! Alexandra Kemsley - Director of Advertising & Marketing 647.929.8860 | ali@lifebalancemag.com
Fall Issue: Six essential stress
management strategies. Learn how to reduce, prevent and cope with stress.
6 [Summer 2013 | lifebalancemag.com]
Interested and qualified candidates can forward their resume and cover letter to editor@lifebalancemag.com
[lifebalancemag.com | Summer 2013] 7
Health
Prevention
Keeping Your Cool Through the Sizzling Days of Summer
+ Writing | Dr. Kate Wharton - BScH, ND.
Food helps cool your body, so pack your picnic basket wisely to help you get the most of your summer days! Raw or lightly steamed foods (rather than grilled, fried, broiled or baked) prevent the addition of heat energy to the body.
F
or most of the chilly Canadian year, we long for the warm, sunny days of summer. However, when those long, hot days finally arrive, it can seem impossible to stay active and enjoy the outdoors. Instead of escaping to air conditioning, there are some simple habits and nutritional choices that can significantly improve your body’s natural temperature regulation mechanisms, making all the difference from feeling hot and bothered to cool and comfortable. The best way to keep cool is to optimize the body’s natural (built-in) cooling mechanisms. When your hypothalamus (your brain’s ‘thermostat’) senses a rise or fall in body temperature, it takes action to protect your body. When core temperature rises, the hypothalamus directs blood flow from the inner parts of the body to the skin, where heat can escape, and signals the body to start sweating. Sweat is your body's primary means of cooling itself, whether the extra heat comes from being outdoors, hard-working muscles or over-stimulated nerves. When sweat evaporates from the surface
of your skin, it removes excess heat and cools you, leaving electrolyte salts (sodium, chloride, magnesium, potassium) behind on your skin. Loss of electrolytes and water can quickly dehydrate you, leading to the many symptoms of excess heat: dizziness, confusion, fatigue, headaches, circulatory problems and even potentially deadly heat stroke. So, to effectively stay cool, replenish body fluids to keep the sweat flowing! Unfortunately, not all fluids are created equal. Although a cold beer or cola may seem like a great idea, alcohol and caffeine actually further dehydrate the body and can increase metabolic heat production. Sports drinks (laden with sodium, sugars and chemicals that can interfere with glandular function) can also worsen dehydration, and extremely cold foods (ice cream!) can interfere with digestion and sweating, preventing natural cooling. Learn some easy habits to prevent overheating. Applying cold cloths of water to your pulse points (wrists, ankles, neck) cools blood More on Page 10
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[lifebalancemag.com | Summer 2013] 9
Health
Prevention
Smart Choices for Cooling & Hydration Include:
Purified Water: Drinking seven to ten ounces every 20 minutes you exercise or when outside in extreme heat is recommended. Add lemon to your water for vitamin C and enzymes to aid in water absorption and support tissue recovery. Try adding cucumber slices and mint leaves for a cool and refreshing twist that aids in natural detoxification and rapid hydration.
Coconut Water: Research shows that coconut water (rich in vitamins, minerals and electrolytes) is one of the best ways to rehydrate the body. Naturally low in sugar, coconut water won’t add to your waistline!
Herbal Teas: Warm drinks activate your cooling mechanisms, and some teas are energetically cool. The best cooling teas are green tea, citrus peel, mint, chrysanthemum, fennel and rosewater.
Watermelon Juice:
Spicy Foods: Spices like
Watermelon’s high water content, calcium, magnesium, potassium, sodium and hydrating salts vitalize and help you regain essential nutrients like no other fruit juice.
ginger, red chili and cayenne initially warm you up (by stimulating heat receptors in the mouth), but actually help cool you down (by enhancing circulation and sweating).
Foods with Cooling (Yin) Energy: Foods such as millet, tofu, yogurt, citrus, celery and bananas moisten the skin, strengthen the blood, and promote the generation and flow of vital fluids.
Water-rich Foods: Raw vegetables and fruits are high Astringent Foods: Lentils, most beans, bananas and grapes also contain an astringent molecule called tannin. Astringent foods cause the tissues of your body to contract and increase water absorption, in turn keeping your body cooler.
vessels close to the skin’s surface that can carry the cooled blood to your core. Outdoors, wear lightweight, light-coloured cotton clothes (breathable and reflect sun rays rather than absorbing them like dark colours). Always be smart about sun exposure — wear hats and take regular breaks in
10 [Summer 2013 | lifebalancemag.com]
in water, potassium and magnesium to help get fluid into your cells. Great options include watermelon, mango, cucumbers, starfruit, celery, oranges, lettuces, radishes and tomatoes. Leafy greens are high in calcium and are thermoregulatory, sending signals between your body and your brain to help regulate temperature.
the shade to give yourself a chance to cool down. This is especially important for children and seniors. Finally, the brain reacts similarly to what is real and what is vividly imagined; sit back, close your eyes and picture snow falling all around you. Research has shown that the body will react with
a reduction in temperature. It's amazing that remembering the Canadian winter can help you enjoy summer! Dr. Kate Wharton - BScH, ND. 905-951-7134 | www.naturalbalance.vpweb.ca
[lifebalancemag.com | Summer 2013] 11
Health
Prevention
Not all symptoms of hypothyroidism are physical. Thyroid imbalance can affect women’s emotional well-being with symptoms such as feeling lethargic, depressed and experiencing lack of ambition. A balanced approach to treating menopause and perimenopause starts with a hormonal analysis that provides a baseline of all hormone levels, including estradiol, progesterone, testosterone, DHEA and morning cortisol.
Thyroid Imbalance an
Undiagnosed Condition + Writing | Kelly Nolan
B
etty, 49, was happily married and enjoyed life. Then menopause hit her hard. She suffered from anxiety, constipation, depression, fatigue, foggy thinking, insomnia and weight gain. Menopause is a normal, natural experience that all women will experience, but many women will also suffer from some degree of thyroid imbalance, thanks to changing hormones. Our hormone balance begins to shift between our 30s to late 40s. Symptoms are directly influenced by stress levels, poor nutrition, environmental toxins and over all health. It is important to recognize that no two women’s experience will be the same, which is why clients need to be treated individually with customized treatment plans and proper testing. For most women, menopause and perimenopause bring both physical and emotional upheaval linked to transitional changes both in our body and often our personal lives. As well, many
12 [Summer 2013 | lifebalancemag.com]
women will suffer from symptoms of undiagnosed hypothyroidism, which can be triggered by the hormone changes that occur during menopause. Hypothyroidism has been tagged the “unsuspected illness” because blood tests can be normal and its symptoms are often dismissed as being part of menopause or perimenopause. The missed diagnosis may occur because our medical system relies exclusively on testing of TSH (Thyroid Stimulating Hormone) when a full panel of thyroid blood tests (TSH, T4 & T3) are required to make proper diagnosis. TSH is an indirect measure of thyroid function and does not correlate well with symptoms.
Symptoms experienced with hypothyroidism may include: • Low energy • Hair loss • Fatigue • Depression • Weight gain • Cold hands & feet • Slowness of thought
• Facial swelling • Fluid retention • Dry skin • Brittle nails • Constipation • Irregular cycles
Thyroid function is tested by a full thyroid blood panel. Additional testing of iodine levels is also key. Iodine deficiency damages the thyroid gland and can cause an enlarged goiter. A urine iodinebromine kit can be used to test for optimal iodine uptake by the thyroid. Testing is a fundamental step used to determine the extent of the thyroid imbalance and other hormones associated with perimenopause or menopause. Once test results are received, a customized treatment plan can be created. For many women, their treatment of choice is bio-identical hormones. Bio-identical hormones are prescription creams or capsules that use natural powders identical in structure to our own endogenous hormones. Dosages are customized per client depending on the results of the saliva hormone test, and matched individually to each woman’s needs and symptoms. Bio-identical prescriptions are created by the on-site compounding pharmacy. For other women, their treatment may be a combination of both bio-identical and detoxification/ natural supplements, depending on their baseline hormone levels. Detoxification alone may enhance the body’s ability to effectively manage and resolve the symptoms of hormone imbalance, including hypothyroidism. In addition, hypothyroidism is best treated using a natural thyroid extract — such as desiccated thyroid hormone — to restore the thyroid to proper hormonal balance. Dosages should start low and gradually increase as needed, based on retesting and close monitoring of symptoms.
Kelly Nolan - Clinic Director/Pharmacy Owner. Avita Integrative Health & Restoration Clinic 905.455.0488 | kelly@avitaintegrativehealth.ca www.avitaintegrativehealth.ca
Health
Prevention
Summer + Writing | Dr. Ali Miller
Here is your basic summer safety survival kit.
As we enter the months of wonderful memories, we have to remember the dangers that come with it. As much as we like to pretend we remember all those very important summer safety tips, the truth is most of us need a reminder. Plus, this summer, as with every summer, there is a fresh crop of mommies and daddies experiencing their very first summer with little ones.
Sun Exposure – Natural sunlight is necessary for good health! Daily moderate exposure enables the body to produce vitamin D and synthesize melanin, the body’s natural sunscreen. Follow these tips to enjoy the sunshine with your family. 1. Make sure your children have daily exposure to the healing rays of the sun. 2. Gradually expose your children to the sun’s rays when the nice weather arrives. 3. Avoid sun exposure during the strongest hours of the day. 4. Be aware that water intensifies sun radiation and adjust exposure accordingly. 5. Use clothing, hats, sunglasses and umbrellas to decrease the amount of direct exposure. 6. Carefully select sunscreen products that have natural, mineral-based ingredients, are free from synthetic sun ingredients and are safe, non-toxic, preservative free and bio-degradable. 7. Titanium dioxide and zinc oxide are two ingredients which act as physical barriers that reflect UV rays.
14 [Summer 2013 | lifebalancemag.com]
8. Increase your child’s omega-3 levels and decrease the typically overabundant intake of omega-6 fats. Mosquitoes & Black Flies - Dilute 10oz essential oil of pennyroyal in 16oz of vegetable oil to effectively repel mosquitoes. Keep a vial of this solution when you’re heading anywhere mosquitoes hang out. If black flies are the issue, find an aromatic evergreen tree in the area. Break off a branch, mash it with a rock and apply it to arms and legs. The released essential oils will repel the pesky bugs. Stinging Insects – Bees, wasps and yellow jackets are attracted by sweet smells and bright colours. Avoid wearing perfumes, scented hair products and bright colours if you don’t want them to think you are a delectable flower. If by chance you are stung, the easiest way to remove a stinger (splinters and thorns too) is to apply ripened, mashed banana covered with gauze or tape on a piece of overripe banana skin overnight. The enzymes in the banana will painlessly draw any foreign object to the surface. Stopping the Itch – Vitamin E oil from a capsule can be applied to a bee sting to relieve pain. A juicy slice of onion rubbed or taped into place will relieve the itch and swelling of an insect bite.
Survival Playgrounds - Every year in Canada, an estimated 28,500 children are treated in emergency departments and hospitals for playground injuries. Most occur in elementary school-aged children.
To Reduce the Risk, Parents Can: 1. Remove drawstrings and other cords on clothes that may result in strangulation. 2. Choose playgrounds that “fit” your child, such as those designed for preschool children. 3. Supervise children younger than five years old. 4. Teach children never to cross in front of or behind a moving swing. 5. Beware of open S-hooks, which can allow swing seats to fall off their hangers.
6. Avoid using metal slides that face the sun – these slides can get hot enough to burn the skin. 7. Ensure that climbing equipment has guardrails and handrails to prevent falls. Garden Tips – Physical activity around the house in the summer is not only necessary, it is great movement for your body. Follow these simple tips to keep your body injury free when working outside. 1. While mowing the lawn, keep your head up and stand directly behind the mower so you can keep your hips and shoulders in line with your spine. Push the mower uphill rather than pulling. Always use both hands. 2. When working in the dirt, crouch down, sit on a stool, or squat instead of bending at the waist, which can strain the joints in the lower back.
3. Bend your knees when lifting anything so that you can use the strength of your legs. Keep yard waste bags close to your body while lifting them. 4. Hold a rake with one hand at shoulder height, one hand at waist level and walk or drag the pile. 5. Most importantly, vary your tasks and take breaks when necessary. Avoid staying in prolonged postures involving the lower back and neck. Find the things you love to do with your family, get outside, be prepared and, most of all, have fun!
Dr. Ali Miller - Chiropractor Family Health Chiropractic 905.857.5348 | info@familyhealthchiropractic.ca http://www.familyhealthchiropractic.ca
[lifebalancemag.com | Summer 2013] 15
Nutrition
Recipes
Best
Summer Foods for Weight Loss |
+ Writing Andrea Seydel
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Helping people achieve life balance
Looking for a way to lose a few pounds? You're not alone; losing weight can be surprisingly difficult. In fact, national health surveys show that, as a population, we are getting fatter. Make these six additions to your summer eating plan to eat up to and slim down.
Summer Salads Salad is an effective way to saturate your body with the nutrients and fibre it needs to feel satisfied and content, all while entering your body with few or little calories. Salads are filling, but don’t contain many calories. Be sure to make a healthy salad: avoid the creamy dressings and unhealthy additions.
Yogurt The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which help keeping your stomach looking flatter. Choose an unsweetened yogurt or naturally sweetened. And most important, avoid sugar and artificial sweetener.
Grapefruit Eating half a grapefruit before each meal can help you lose weight. A compound called Naringenin in this tangy fruit can lower insulin, a fat storage hormone, which can lead to weight loss. It’s also a good source of protein and, because it is largely water, it can hydrate and fill you up so you eat less.
Avocado There is no reason to be afraid of eating fats, as long as they’re the right fats. Oleic acid, a healthy monounsaturated compound found avocados, may trigger your body to quiet hunger. Stick to a quarter or half of an avocado and enjoy the creamy fruit that is packed with fibre and protein.
Peppers According to research published in the Journal of Physiology and Behaviour, scientists found that just a teaspoon of cayenne pepper increased metabolism and caused the body to burn an extra 10 calories on its own. The diners that ate spicy peppers cut an average of 60 calories at their meal. So spice up your life with some peppers!
Olive Oil Olive oil is truly a miracle commodity that is good for a lot of things. It is a healthy alternative to artery clogging fats and oils. Olive oil is high in the good kind of fat: high-density lipoproteins (HDL). Olive oil is great for weight loss because it triggers signals in the brain that indicate you are full.
Rice with Veggies Brown rice is a hearty, fibre-packed and resistant starch. That means brown rice is a healthy carb that boosts metabolism and burns fat, while making you feel full with few calories. Veggies bring high nutritional value with low calories. When it comes to weight loss foods, celery and dry toast may have previously been a classic. But the fact of the matter is, you won’t lose weight nibbling on scant amounts of those items. In fact, your body will just think it's starving and hang on to those extra pounds! Rather, to lose weight effectively and permanently, you need to eat. And eat smart. Stock your kitchen with these foods for natural weight balancing success.
Andrea Seydel Registered Nutritionist & Certified Life Coach. 416 • 456 • 7666 www.naturalweightbalancing.com andrea@naturalweightbalancing.com
[lifebalancemag.com | Summer 2013] 17
Caledon before
before
before
4 weeks
After
4 weeks
I just wanted to say thank you so much for all your efforts in the progam; it is great! I received a nice compliment from my future mother-in-law asking if I was loosing weight because I look great. - Karen
After having my daughter, I was tired of using having had a baby as an excuse. I wanted to look good and hot the way I did before having kids. This program has been a wonderful support system for me and I recommend it to all my friends when they asked me, What are you doing because you look amazing. - Cindy
I have only been on the online version of the program for 6 weeks. It has kept me accountable, motivated and inspired me to reach my weight loss goals. Andrea 's program (especially the videos) has been fantastic and life changing for me. I feel in control of my life now. - Vicky
Loses Weight Naturally! Since dieting is a billion dollar industry, supplementation promises are at an alltime high and people are ready to shed weight naturally. I am super excited to offer the community The Natural Weight Balaning Program. My first round of ladies doing the interactive online program are doing amazing! Come be a part of the summer group! - Andrea Seydel Registered Nutritionist, Certifed Life Coach and Fitness Instructor
www.naturalweightbalancing.com
[lifebalancemag.com | Summer 2013] 19
Nutrition
Recipes
Nourish Your Skin from the
Inside + Writing | Elysia Cartlidge - Registered Dietitian
A
s the heart of summer nears, many of us look forward to spending more time outdoors, lounging by the pool, enjoying the heat and soaking up the warm summer sunshine. As relaxing as it may be, spending too much time exposed to the heat and powerful ultra-violet (UV) rays can leave our skin looking and feeling parched, wrinkled, inflamed and ready for some serious moisture therapy. While it may be tempting to simply slap on some Aftersun and continue on with our summer festivities, sometimes our skin requires a little extra TLC (tender loving care) — from the inside out!
Sparkling Watermelon Lime Chiller
Ingredients: Diced watermelon (seedless)
2 cups
Sparkling lime seltzer water (unsweetened)
4 cups
Limes 2
Directions: Place the diced watermelon in the freezer for about 2 hours. Blend frozen, diced watermelon in your blender until smooth (you can strain the juice if you wish). Add the juice of 1 lime and blend until mixed well. Slice the other lime into wedges to garnish glasses. Pour blended watermelon into 4 glasses (filling 3/4 of the glass or 1/2 of the glass depending on how much carbonation you like). Carefully top off each glass by pouring sparkling lime seltzer into each to create foam. Stir and enjoy!
Skin-enhancing nutrients: Watermelon is an excellent source of lycopene, which is a powerful photoprotective micronutrient. One study revealed that after 12 weeks of lycopene intervention, subjects’ sensitivity to UV-induced sunburn was decreased. This means that regular consumption of this powerful dietary carotenoid may contribute to lifelong protection against harmful UV radiation. Additionally, watermelon is made up of 92% water, so when combined with unsweetened sparkling lime seltzer, it offers the perfect hydration equation for your skin. More on Page 23
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For optimal health and beauty, it’s essential to provide skin with the necessary nutrients to fend off free radical damage that can result from increased sun exposure.
Continued from page 20
During the hot summer days, many of us recognize the importance of staying hydrated as our bodies naturally lose fluid through increased perspiration. However, for optimal health and beauty, it’s also essential to provide our skin with the necessary nutrients to fend off the free radical damage that can result from increased sun exposure. Unfortunately, many popular summer drink options tend to be high in sugar and additives, which do us no favours in terms of our health, hydration or waistline. But don’t despair! There are many other beneficial beverages to choose from that will help you reach your health and beauty goals. The following refreshing summer drink recipes will not only offer hydration benefits, they’ll also provide some skin-enhancing nutrients for healthy, glowing skin! As an additional bonus, they do not contain any added sugar, thus making them waist-friendly (and bikinifriendly!) options. So beat the heat, nourish your skin and drink up!
Always remember that in order to achieve a true natural healthy glow, you must nourish your skin from the inside out!
Elysia Cartlidge Registered Dietitian 519.942.8615 | elysia@healthspiration.ca www.healthspiration.ca
Iced Mint Green Tea
Ingredients: Green tea
6 bags
Lemon (sliced) 1 Leaves of fresh mint
severals
Boiling water
1 gal
Stevia to taste (optional)
Directions: Pour water over lemon, teabags and mint leaves and steep, stirring occasionally until liquid cools. Remove tea bags, pour into a pitcher, and refrigerate. Serve cool or over a little bit of ice. Skin-enhancing nutrients: Green tea is loaded with polyphenols, which are antioxidants that have photoprotective proper-
ties that can help prevent photoaging. Research reveals that these potent polyphenols have the ability to inhibit sunburn, inflammation, immunosuppression and oxidative stress due to exposure to UV light. Essentially, green tea acts like an edible sunscreen! When combined over ice with some mint and lemon, it’s also a refreshing and detoxifying summer beverage.
[lifebalancemag.com | Summer 2013] 23
Nutrition
Recipes
Healthy Pool Side Drinks
+ Writing | Life Balance Staff
Blackberry Limeade Directions: Place 1 cup water and 3 cups blackberries in a blender; process until smooth. Press blackberry purée through a sieve into a large pitcher; discard seeds. Add remaining 5 cups water, sugar, and juice to pitcher; stir until sugar dissolves. Place 1 lime slice and a few blackberries, if desired, into each of 8 glasses; pour about 1 cup limeade over each serving.
Kiwi Colada Directions: Cut 4 kiwi into quarters and place in a blender. Set remaining kiwi aside. Add ice and remaining ingredients to blender; process until smooth. Strain mixture through a sieve into a pitcher; discard seeds. Divide evenly among 6 glasses. Cut remaining kiwi into 6 slices; garnish each glass with 1 kiwi slice.
Sparkling Sangria Directions: Combine the first 6 ingredients in a large pitcher, and chill for at least 2 hours. Stir in 1 cup nectar and wine. Serve immediately. *Note: Cava is a Spanish sparkling wine with less acidity than Champagne; you may substitute another sparkling wine, if you prefer. Top each beverage with a mint sprig for a fragrant garnish. 1 btl = 750 millilitre
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Ingredients: Water (divided)
6 cups
Fresh blackberries
3 cups
Sugar
1 cup
Fresh lime juice (about 4 limes)
⅔ cup
Lime slices (thin)
8
Fresh blackberries (optional)
Ingredients: Kiwi (peeled & divided)
5
Ice
3 cups
Light rum
¼ cup
Midori (melon-flavored liqueur)
¼ cup
Cream of Coconut (such as Coco Lopez)
3 tbs
Crushed pineapple in juice (undrained)
1 ⅛ oz
Ingredients: Cherries (pitted & halved)
1 cup
Blueberries
1 cup
Raspberries
1 cup
Strawberries (quartered small) 1 cup Nectarine (chopped)
½ cup
Brandy
⅓ cup
Apricot nectar (chilled)
1 cup
Cava (chilled)*
1 btl
[lifebalancemag.com | Summer 2013] 25
Nutrition
Recipes
Feel free to add fresh summer vegetables like tomatoes and cucumbers.
Ingredients: Olive oil cooking spray Chicken breast (skinless & boneless)
1 lb.
Sea salt
¼ tbls.
Fresh lemon juice
2 tbls
Extra-virgin olive oil
1 tbls.
Dijon mustard
1 ½ tsp.
Red wine vinegar
1 ½ tsp.
Worcestershire sauce
1 tsp.
Minced garlic
⅔ tsp.
Anchovy paste (optional)
½ tsp.
Water (optional)
1 tbls.
Fresh Parmesan cheese
2 tbls.
Romaine lettuce
8 cups
Whole grain croutons
1¼ cups
26 [Summer 2013 | lifebalancemag.com]
Healthy Summer Ceaser Salad + Writing | www.myrecipes.com
Directions: 1. Heat grill pan to medium-high. Mist chicken breasts with olive oil spray and season with 1/4 teaspoon salt and pepper. Grill chicken until just cooked through, about 5 to 6 minutes per side. Place chicken on a cutting board and let rest about 5 minutes to allow juices to redistribute; cut into bite-size pieces. 2. Mix next 8 ingredients and remaining salt and pepper in a blender until well-combined
and creamy, scraping down blender sides, as necessary. Add 1 tablespoon water to thin. Stir in grated Parmesan. 3. Toss lettuce, croutons and dressing in a large bowl; divide among 4 plates. Arrange chicken over salads, sprinkling each evenly with shaved Parmesan.
Nutrition
Recipes
Healthy Marinated BBQ Vegetables + Writing | www.allrecipes.ca
Directions: 1. Place eggplant, red bell peppers, zucchinis and fresh mushrooms in a medium bowl. 2. In a medium bowl, whisk together olive oil, lemon juice, basil and garlic. Pour the mixture over the vegetables, cover and marinate in the refrigerator at least 1 hour. 3. Preheat an outdoor grill for high heat. Place vegetables directly on the grill or on skewers. Cook on the prepared grill for 2 to 3 minutes per side, or to desired cooking level, and brush frequently with marinade.
Ingredients: Small eggplant (cut into ¾ inch thick slices)
1
Red bell peppers (seeded & cut into wide strips)
2
Zucchinis (sliced)
3
Fresh mushrooms (stems removed)
6
Lemon juice
¼ cup
Coarsely chopped fresh basil ¼ cup Cloves garlic (peeled & minced) 2
Healthy Grilling
Make the best of the grill this summer
T
here are more than just hot dogs and hamburgers as options for the BBQ. When the summer time hits, it is exciting to take our cooking outside onto the backyard grill. But hot dogs and hamburgers are not only boring, they are not very nutritious or healthy either. Did you know you can pretty much cook anything on the grill? You might not think of vegetables right away, but they are a healthy addition to the BBQ menu! Make room on the grill for vegetables this summer! Tasty vegetables can be cooked on skewers or thrown straight on the barbecue. Serve them hot or at room temperature. As cold leftovers, they're great with your favourite protein or rice.
28 [Summer 2013 | lifebalancemag.com]
A lot of veggies do well on the grill, but some really stand out—asparagus, corn, yams, eggplant, mushrooms, peppers (bell or hot), onions, even cabbage.
ly well. Grilling also brings out the best in most mushrooms, especially portobellos.
Grilled Corn: Perfect for grilling, corn even comes with its own wrapper.
Tips: Depending on what you're grilling, you might want to cut larger veggies (like eggplants, squash, and onions) into smaller pieces. You can also wrap vegetables in heavy duty foil, though cooking in foil cuts back on that appealing smoky f lavour. Grilling times vary from veggie to veggie, but they're generally more delicate than meats. So keep a close eye on your vegetables.
Grilled Tomatoes and Mushrooms: Corn's frequent companion, the tomato, might not seem well-suited for grilling, but it works surprising-
Grilling is one of the healthiest ways to cook, if you do it right.
Marinated Vegetables: Most vegetables cook better and are less likely to stick if marinated first or brushed lightly with oil. For added flavour, sprinkle grilled vegetables with fresh herbs.
Home Life
Relationships
How to Make the Most
Out of Your Summer Vacation. + Writing | David Di Nenno
N
ow that the spring cleanup is completed and all your flowers are pretty well planted and established, it’s time to start enjoying the summer. Summer is one of the greatest times of year. We can begin to entertain friends and family outdoors, relax and lounge by the water, and truly enjoy the sun and heat that we have been deprived of over the winter months. These few months of warmer weather allow the majority of us to re-unite with the outdoors and appreciate the beautiful colours and warmth associated with it. For some of us, it is the time to enjoy the few months away from school to relax and enjoy the summer vacation!
30 [Summer 2013 | lifebalancemag.com]
With school out and a more relaxed time of year, many of us will take this opportunity to use up some accumulated vacation time and spend it with the kids enjoying the summer. For a good portion of the population, our summers are spent travelling up north on the weekends to the many cottages dotting the numerous lakes and waterways. Here, much time is spent relaxing by the water, in the water and on the water. Boating is an ever-growing sport
Take the time to not only enjoy the company of those you are visiting, but embrace the culture, history, architecture, food and all that makes that country and its inhabitants unique
enjoyed by many families. It brings entertainment in the form of transportation, tubing, water skiing or just plain cruising and lounging. Remember to keep alert. As the waterways are enjoyed and become more occupied, greater attention is required when in and around others. Cottages that are not situated on water still offer ample opportunity for families and friends to get away, get together, and enjoy the months off by doing numerous outdoor activities in a tranquil and serene environment. For those seeking true outdoor adventure, our wonderful country offers plenty of opportunity to be one with nature. Within our own community there are numerous trails where people can walk, run or ride. Many of these trails are marked so that you can easily determine distances and choose your route according to how much time you have. Likewise, there are many areas where you can leave your vehicle, unload your gear and commence your journey. Aside from trails, there is an abundance of campgrounds that can be exploited for those seeking the outdoor lifestyle in its entirety. Keep in mind that each campground is different and each offers different amenities. Therefore, when selecting a place to spend time outdoors, consider how many “comforts” you wish to have so that you are not surprised or unprepared to deal with outdoor living. Considering many of us are from different ethnic backgrounds, the summer is a great opportunity to venture away from home and re-unite with family and friends abroad. Take the time to not only enjoy the company of those you are visiting, but embrace the culture, history, architecture, food and all that makes that country and its inhabitants unique.
This will provide you an opportunity to not only understand its people, but may provide you with a better understanding of who you are and of your upbringing. When travelling to a different country, exercise caution but feel free to explore and gain knowledge so that you may better understand its people and culture, and how they play an important role here at home. Can’t leave work or take the time off needed for a timely vacation? No cottage, no camping, no out of country trips? No problem! There is an abundance of activity buzzing about locally. There are numerous advertisements on television, in magazines, in local newspapers, and on the internet of things to do and upcoming events. The beauty is that many of these activities are quick, easy, don’t require a lot of planning and are extremely cost effective. By taking a Friday or a Monday off work you create a long weekend, which is perfect for doing many small day trips consecutively or breaking up day trips with summer days at home. Regardless of how you choose to embrace the summer, remember that it is a time not only for kids, friends and family to enjoy, but also yourself. Spend your time wisely, incorporate healthy eating habits and routine exercise and enjoy the little adventures that you set forth for yourself. And when you are done for the day, sit back, relax and anticipate that the next day will be even better. Cheers!
David Di Nenno 19 McEwan Drive, Suite 4, Bolton 416.580.9202 dave@aspeninc.ca | www.aspeninc.ca
[lifebalancemag.com | Summer 2013] 31
Home Life
Relationships
A
Timeless + Writing | John Foulkes
Parenting Approach
W
e often hear the adage that we were "given two ears and one mouth for a reason: to listen twice as much as we speak." Whether it’s at work with our colleagues, or at home with our spouse or children, the greatest way to connect and have healthy communication is by being present and listening. This can be easier said than done, however, especially if you are in the throes of a heated conflict or even a spirited discussion. Our first instinct is to try harder to get our point across, expecting that others will agree. (Of course, aren't we right "most of the time?")
E = Expectation Free To be truly present and connect, we must be free from expectations of communication with our children. Simply bear witness by detaching from your opinions or biases in relation to your own child. Drop your own agenda for the moment!
Particularly, when it comes to parenting, we often subscribe to the "old-school" approach of "it's my way or the highway." In our attempt to demand respect and compliance, we forgo listening and understanding, and use control to get our way. In the short term, we will likely get our way, but in the long run, relationships can become strained, with connection and healthy communication being compromised, if not damaged. Alternatively, a timeless approach to parenting may just be the route to conflict resolution and better communication. As Stephen Covey reminds us, “Seek first to understand before being understood.”
At first, using the timeless parenting approach of P.E.A.C.E. may be more difficult than you think. The urge to open your mouth and speak your mind is a tough one to curb. However, the effort and commitment to be present and listen will pay off immensely. One thing is for sure - your relationship will have the chance to improve, simply because you are showing your child that you respect them enough to really listen to them. In turn, you will become a role model, showing them how to be better listeners. It’s a win-win for all!
Here are the five keys to successful communication with your teen or child: P.E.A.C.E. To preface, the concept of being present may seem too obvious and simple to you. You may also wonder, “How does someone ‘BE’ present?” Well, BEING present can best be summed up by the acronym P.E.A.C.E. P = Presence To simply focus on the present situation and concentrate on your child. Make yourself “available” to them. In order to gain your child’s trust, create a safe place and make a real connection.
32 [Summer 2013 | lifebalancemag.com]
E = Empathy This means more than just putting yourself in their shoes and seeing things from their perspective (regardless of whether you agree with them or not). Tune into their feelings, and validate them by responding in a way that shows you understand their feelings and why they feel that way. A = Active Listening Beyond just hearing what our children are saying or how they are saying it, actively listen to what's really important to them. A deep level of listening occurs when you listen from the heart with the intention of supporting and empowering your child. C = Compassion In order to connect and relate to your child, express compassion from an open heart. With loving kindness, compassion is the appreciation and respect of your child’s misery or complaint.
“Seek first to understand before being understood.” John Foulkes - Certified Professional Coach foulkes@rogers.com | www.johnfoulkesblog.com
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[lifebalancemag.com | Summer 2013] 35
Home Life
Relationships
That Loving Feeling Takes Effort |
+ Writing Andrea Seydel, Author of Cloudy With a Chance
of Separation: Self Reflection for clear direction
T
here are hundreds of myths about relationships, according to Terri Orbuch, Ph.D Psychologist. One of the number one myths about relationships is that a good relationship means that you don't have to work at it. "The strongest, most enduring relationships take lots of hard work," says Lisa Blum, Ph.D, a clinical psychologist. Many people enter relationships with the expectation that, if they find the right person, the relationship will take no work or effort. This is actually an unrealistic expectation. What is effort? Effort is the earnest and conscientious activity intended to do or accomplish something positive. It is the hard work and ac-
36 [Summer 2013 | lifebalancemag.com]
ing about each other’s needs and underlying values. Intimacy grows from this place of effort and the commitment you put into working on your relationship. It is a good sign if both of you are putting in effort, and you can see positive changes being made and feel good most of the time.
tions that will bring about a particular achievement. In a relationship, effort is required in order to adapt, commit, connect, be intimate and respond well. Effort is clearly essential for the health of a relationship.
Is it possible to put in too much effort? One sign you are putting in too much effort is if you're feeling unhappy more than happy. In other words, are you spending more time tending to the relationship and keeping it afloat than enjoying it? It is also important that you see the same level of effort on your partner's part.
When do you know your effort is working? A relationship should be seen in much the same way that Thomas Edison regarded genius: “Genius is one percent inspiration, ninety-nine percent perspiration.” Love takes a lot of work and effort. You will know you are really working on your relationship when you are discovering your partner’s flaws, when they are discovering your flaws, when you are growing, and learn-
When you think a relationship should be a certain way and it isn't, frustration can set in. And frustration can eat away at a relationship. That is why it's so critical to bust the misconception that loving relationships are easy and take no effort. Lisa Blum likened a healthy relationship to a garden: "It is a beautiful thing, but you couldn't expect it to thrive without a whole lot of labour and tender loving care."
Home Life
Relationships
Make Learning Part of Your Plans This Summer + Writing | Oxford Learning
S
ummer may be taking its sweet time to get here in some places, but each day that passes means summer is one step closer! What are your family's plans for filling the long days of July and August? While family vacations, days at the beach, and lounging by the pool are all likely on your list, summer learning should be as well. FACT: Summer Learning Loss Affects ALL students Brains don’t have an off switch. School may shut down for two months, but brains need continuous stimulation in order to remain sharp. Without keeping the brain active over the summer, students need up to six weeks to return to the learning level they were at the year before. It is a misconception that students will start the new school year at the level they left in June: summer learning is essential for all students to be prepared in September to learn new material from day one.
June can fall behind and stay behind for the entire year. If the issue is not resolved, they can start every school year behind and never properly be at the level needed to be successful. The summer is the perfect time to catch up and get ahead.
FACT: Summer Learning Loss is Cumulative The curriculum doesn’t stop because a student falls behind. After the summer, students who need several weeks to get back into their school routine and catch up to where they left off in
FACT: All Summer Learning Loss is Avoidable Though studies document the negative effect summer can have on students, there’s good news: learning losses are avoidable. Summer learning programs allow students to focus on
38 [Summer 2013 | lifebalancemag.com]
FACT: Math Skills Take the Hardest Hit It is no secret that many students struggle with math. Grade 9 math is the most failed subject, and studies suggest that 2.6 months of gradelevel equivalency can be lost over the summer if students do not partake in some form of learning program.
trouble areas and keep skills sharp in as little as two to three hours a week, which helps them maintain momentum and head back to class prepared for the new school year. Knowing how to avoid summer learning loss is the first step to making this summer the most productive yet! Students can head back to class confident and prepared to achieve any academic goals they have in mind! Now is the time to start researching summer programs that will help maintain learning momentum and get students ready to hit the ground running next school year. Contact your local Oxford Learning Centre to ask about our summer programming, and remember, learning doesn’t stop just because school does!
Oxford Learning Staff Writer Oxford Learning bolton@oxfordlearning.com | 905.857.2803 orangeville@oxfordlearning.com | 519.215.2531
Brain Gym Consultant & Body Balance for Infants, Kids & Teens
RMT, CMAG
The Benefits of PlayingOutdoors + Writing | Leah Dilley
Holistic Health for Infants, Children and Teens
Behavioral Issues Learning Preparedness Empowerment Reduced Anxiety Goal Setting
info@leahdilleyrmt.ca
www.leahdilleyrmt.ca 40 [Summer 2013 | lifebalancemag.com]
W
hat does it mean to truly play? Sitting in front of the TV or engaging in video games would not be considered play that positively impacts the body or brain. However, playing outside can strengthen the imagination, reduce stress and develop important body systems such as co-ordination, balance, eye movement and cognitive function. In the early years, play is an integral part of a child’s learning. The great outdoors is a great place to allow the body to experience essential developmental movements, as well as a place to calm the body and mind. Connecting with nature can release stress and tension held within the body. Science has proven that we have an energy field that surrounds us, similar to the energy fields of plants, trees and nature. Walking and playing in nature can help clear toxins that we can’t see, such as electromagnetic waves from technology, fluorescent lighting and air pollution. We can actually feed off of nature’s energy, improving the mind, body and spirit. Next time you are outdoors with your kids, consider the following ways to play and help develop their body and brain, as well as relieve stress: Rolling down a hill helps to integrate a child’s vestibular system, which is essential for balance and spatial awareness. Walking on a fallen log helps develop balance and eye co-ordination. Also, looking ahead on a path or for birds in the sky helps develop essential eye movements that will allow the student to take information from the blackboard to the paper on their desk.
Crawling races foster an important movement that helps strengthen the connection between the left and right hemispheres of the brain, allowing it to sync smoothly between the two sides. Rough and tumble play has been proven to effectively reduce hyperactivity and the symptoms of ADHD as quoted from the “Brain and Cognition Journal. Panksepp J. 200 (vol. 52:1, pp.97-105) (2003)”. In her book Smart Moves, Carla Hannaford, Ph.D, writes, “play represents full body/mind integration, with masses of neurons being devoted specifically to the generation of rough and tumble play.” Scavenger Hunts develop the imagination and, most importantly, create a challenge!! Climbing, jumping and digging all develop body co-ordination, as well as increasing serotonin in the brain, which is essential for combating stress. Nature has a lot to offer. Think outside of the box and have some fun. All of these outdoor activities will not only develop the body and brain, but will also help the child academically. Energize your family today!
[lifebalancemag.com | Summer 2013] 41
Success
Happiness
Step Out + Writing | Jason Figliano
T
o persevere is to persist in or remain constant to a purpose, idea or task in the face of obstacles or discouragement. There are benefits in doing something that is uncomfortable. If you persevere when you want to persist in something, and continue despite difficulties or obstacles, you will be taken to where ever you desire to go! Teaching children about perseverance is more than just telling them they have to do their homework now, or they have to practice the piano or their martial arts or dance. Teaching children perseverance starts first with setting the example and then using the words that demonstrate the lessons you are teaching. Leaders will always follow the model of L.B.E.E.E.: Lead by Example with the Energy for Excellence. It is not
42 [Summer 2013 | lifebalancemag.com]
of Your Comfort Zone & Persevere
enough to simply go through the motions and demonstrate the lessons you want your children or students to learn. Remember, they are a direct byproduct of what they see you do. Too many times I see the classic examples of "do as I say and not as I do" with parents, and while that may have worked with past generations, it is not the case with the current generation.
getting enough sleep, and exercise are the three key ingredients to having the energy to put in the time required to meet your goals.
Lesson #1 Perseverance requires not becoming overwhelmed, but taking one step at a time.
Lesson #5 Pursue your interests and what makes you happy.
Lesson #4 Teaching your children not to let a lack of resources discourage them from reaching their goals is important, as we teach them about desire, motivation and creativity.
Lesson #2 Teach your children not just how to manage their time, but to prioritize. Lesson #3 Just as important as managing time is managing your energy. Set the example and teach your children that healthy eating habits,
Jason Figliano - Character Development Coach Robinson's Karate Schools 12612 Hwy. 50 Unit 11B Bolton 905.857.7009 | www.teamrks.com
[lifebalancemag.com | Summer 2013] 43
44 [Summer 2013 | lifebalancemag.com]
Ways to Support Your Community! A thriving community is one where people look out for one another. One that values local businesses, the community itself, and actively tries to improve. Caledon is a caring, vibrant community that is pleasant and enjoyable‌ But your continued support is needed! Shop locally: This is a whole article on its own, but one of the best ways you can support the community is to shop at the local businesses instead of driving (using gas) to go to other communities. It means keeping your dollars here in our community. Your money goes to quality, freshness and uniqueness. We have many gems here in Caledon that can support all our shopping needs. It is up to us to keep them in business. Give back to your community: Look for opportunities to give back in your community. Many local businesses and schools ask for support in their efforts to give to the community. Every little bit makes a huge difference. As a citizen, exercise your right to participate in spending decisions. Learn where your tax money is spent. Can the community make maximum use of dollars by using local dealers? Support a pro-local mentality: Encourage others to sponsor local events, stay in the community, and recognize the companies that do support the community. Teach your kids the benefits of staying local and educate them about the special companies that clearly care about the community. Attend local festivals or other events: A lot of effort goes into these local events and many companies support the festivals. By participating, you will not only support all the effort, you will come face to face with local businesses, and have a great time with your family. Take initiative: Take a garbage bag with you while walking through the neighbourhood. Put a potted plant in front of your house to spruce up the neighbourhood. Write a letter to local officials encouraging them for making good decisions for the community. Volunteer to help organizations that make a difference locally. Remember, helping our community helps you keep your outlook positive, it helps others thrive, and it builds character locally. We at Life Balance Magazine strive to help every member of the community to live a healthy, positive life by being a free, helpful resource the community can benefit from. You too can find ways to support our community because, when you contribute to the health and wellness of where you live, everybody benefits. [lifebalancemag.com | Summer 2013] 45
Ask the Healthy Professor
Success
Happiness
+ Writing | Kent Doering - Registered Holistic Nutritionist
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? w o n K u o Y d i D Oranges contain high levels of vitamin C, potassium and calcium.
We all have 11 organ systems in our bodies: integumentary, skeletal, muscular, nervous, endocrine, cardiovascular, reproductive, lymphatic, respiratory, urinary and digestive.
ords in ler W e h t Find zzled Puzz s Muscle The Pu le p p eral n Nutritio Millet Onion Oats Banana Eggs
A n Chicke a o in Qu Water Heart Vitamin
Arteries take blood away from the heart and vessels return blood to the heart.
The thyroid gland is located at the base of the throat, inferior to the Adams apple.
Kinesiology is the study of musculoskeletal movement.
1 gram of carbohydrates = 4 calories.
GMO stands for Genetically Modified Organisms.
Digestion begins in our mouth.
There are three muscle types in our bodies: skeletal, cardiac and smooth.
1 gram of alcohol = 7 calories. 1 gram of fat = 9 calories.
Kids, ask the healthy professor any of your health questions and we will be sure you get an answer. Send us your healthy drawings, photos of you being healthy or questions to editor@lifebalancemag.com.
48 [Summer 2013 | lifebalancemag.com]
Fruit
Muscle and fat are two different tissue types, therefore, muscle can never turn to fat if you stop exercising.
1 gram of protein = 4 calories. The definition of heart rate is the number of times your heart beats in one minute
Min bles Vegeta wer o Caulifl
Tendons connect muscle to bone.
5 Tips to Keep the Kids Entertained this Summer + Writing | Staff Writer
W
ith summer quickly approaching and school almost over, you’re probably looking for ways to keep your kids active and entertained this summer. Parents also look forward to summer vacations, but trying to find ways to occupy the kids for two months or more can be a daunting task. Summer brings with it longer days and fun trips to the water park or zoo, however, the majority of parents eventually will hear the dreaded “I’m bored” more than once during summer vacation. With a few simple tips and careful planning, you can give the kids a unique and fun-filled summer that will leave them anticipating next year’s summer vacation.
Tip #1: Schedule Activities Make a schedule each week for daily activities. Scheduled events give kids something to look forward to and will make planning extra outings much easier. Tip#2: Outside Fun Kids and the outdoors go hand-in-hand, so have plenty of outside activities available to keep them busy. Purchase a few good things (like sidewalk chalk, bikes, rollerblades, swing set) that can provide hours of fun. Tip #4: Family Day Schedule at least one day each week, as family day. Spend the day on an adventure that you
wouldn't typically do. For example, instead of going to the park, pack a picnic and go on a hike. Have a backyard camping and movie night. Tip #5: Embrace technology and create interactive projects Build on your child’s technology skills by creating interactive projects. Let your child pick a topic of interest online and build an interactive presentation.
[lifebalancemag.com | Summer 2013] 49
How to Get that Beach Hair Look + Writing | Patricia Sica
This new and improved bed head look is less dirty, more glamorous, and is the hot look for the summer! STEP 1: Get long layers. It is all about the cut, you need long layers in order to achieve the beach hair look. Without the added weight, tousling gets more mileage.
STEP 2: Wash your hair.
STEP 3: Accept help from texturizing mousse, lotion, or gel. Rub the lotion or product into your palm and fingertips, then paint it onto random chunks of hair, lifting strands up from the roots and slide product to the ends. STEP 4: Try to find your natural wave. Separate sections, let the ends rest in your palms, then gently lift the hair up and towards the scalp. Then squeeze. Any curl you have will reveal itself. STEP 5: It's time to dry your hair. Blow with a diffuser, try not to disturb the wave until it's completely dry. Then set sparingly with a light-hold spray, hair tossed upside down.
STEP 6: If you need a little more curl, pick out random chunks of hair and wrap it around and curling iron. Avoid being perfect. Shake out the hair and set with light hold spray.
You're ready for the beach! 50 [Summer 2013 | lifebalancemag.com]
Beauty
Self Care
Protect Your Hair From the Pool This Summer! + Writing | Amanda Fernandes
B
elieve it or not, water can be damaging to your hair, more than usual, as we swim and sweat our way through the summer months.
The good news is that you can do a few things immediately before and after you hit the pool to prevent chlorine from damaging your beautiful locks.
Chlorine is a chemical disinfectant added to the water in many swimming pools, including saltwater pools. Regular exposure to chlorinated swimming pools can cause significant damage to your hair. Stripping the oil from your hair in a pool on a regular basis can cause over-drying, increased porosity, and, in some cases, pretty significant damage if you don't take steps to prevent and treat your hair for chlorine exposure. The oxidized metals (copper) in the water bind to protein in the hair and can even deposit a green colour.
How to Prevent Chlorine Damage Saturate your hair with water: Before you enter the pool, rinse your hair with clean tap water to saturate your hair. Use a Swim Cap Rinse, rinse, rinse: After you exit the pool, a good, clean rinse in the shower will start the process of removing the chlorine from your hair. Shampoo Shampooing your hair immediately after chlorine
exposure is the best way to remove the bulk of the chlorine and stop the damage it may cause. Moisture/Protein Balance: After removing chorine, you have to add moisture and protein back into your hair. Choose a good quality leave-in protein conditioner. If chlorine has damaged your hair, you’ll know it. Consult with your hair stylist to help you restore your beautiful hair.
Amanda Fernandes Urban Bang Hair Stylist 12599 Hwy. 50 Unit 7 Bolton 905.951.3552 | www.exquisiteesthetics.com
[lifebalancemag.com | Summer 2013] 51
Fitness
Recreation
Take Your Exercise
Outdoors + Writing | Nikola Boadway
What if you traded that row of treadmills and exercise machines for something a little greener? Outdoor exercise lowers stress, boosts your mood and can make you more confident and creative.
Run
lunge
Squat
Jump
pull
row
push
press
bend
bend
twist
crunch
staying injury free. We have to be able to squat and bend properly, which is required for everything from sitting down to picking something off the floor. Lunging in any direction is essential for most sports and failure to master this movement greatly increases your chance of falling. Pushing and pulling are both patterns we use every day, and should be balanced to keep the body strong, front and back. Twisting may well be the most important of all the movements because it is an integral All of your strength training will become very part of most functional activities. You want to functional, forcing the stabilizer muscles to get this one right, as the most common source rise to the challenge. You can pretty of back injuries today is a movement that combines twisting and bending. much recreate anything you want outside if you are a little bit Last is gait, which can be walking, So — creative and don’t mind getting jogging or sprinting. what are you your hands dirty. waiting for? How you put this together in terms of frequency, duration, intensity Because options are limitless, it is easier to focus on the concept of creand resistance is totally dependent on ating a well-rounded workout instead of your overall goal. Someone wanting to run specific exercises. Before you start, please ensure a marathon would certainly train very differthat your inner and outer units are functioning ently than a person trying to lose body fat. If correctly. That means that your core is strong you have physical limitations and are not able and stable enough to support movement in a to jump or run, you can choose to walk, swim functional way. If you have been working out or bike instead. in machines all winter, this may not necessarily be the case. Being strapped into a machine puts Just focus on what you want to accomplish and a stop in stabilizer muscle activity as the brain create a program that will get you there. only activates the muscles in direct relation to the demand. Nikola Boadway - C.H.E.K Human beings have seven movement patterns Palgrave Personal Training that are key to performing daily tasks and 905.880.9445 | nboadway@rogers.com 52 [Summer 2013 | lifebalancemag.com]
Photo Courtesy of Palgrave Personal Training | Model Nikola Boadway
T
he exciting challenges that come with exercising in a green space include inclines, declines and obstacles, as well as wind drag that can result in greater energy demands. Runners will notice a change in their stride as they have to flex the ankles a lot more compared to running on a treadmill, and running downhill is a movement that challenges muscles differently than running on flat or uphill terrain.
Photo Credit: Bret Teskey | modernimagery.ca
What Kind of Yoga Would Be Good for Me?
That is the question Alexandra Kemsley, the director of advertising for Life Balance magazine, asked during our first meeting.
I
n an authentic yoga practice, we listen to our breath, feel the bodily sensations in each pose and focus our gaze at one point. We avoid distractions such as music, perfume, how we look, or how we compare to others in class. Deep, even breathing, especially Ujjayi breathing practiced in Ashtanga yoga, results in progressive relaxation and a soothing of the nervous system. The standing yoga poses practiced in Ashtanga and Hatha classes build better body awareness, stability, strength, and coordination. The backbends, forward bends, lunges, and twists practiced in Ashtanga, Hatha and Yin provide joint compression, flexibility and cultivate a deep feeling of calm and grounding. As a result, we feel more comfortable and present in our body, and we move with greater ease and confidence. In terms of physical demands, Ashtanga is the most physically exerting and Yin is the least. Practicing all three systems of yoga, Ashtanga, Hatha and Yin, leads us
to greater self-awareness, empowering us to tap into our inner wisdom and make better choices in all facets of our lives, whether it involves the food we eat, the lifestyle we have or the company we keep. This, however, will not happen in 21 days, 30 or even 40 days as some trendy fitness yoga regimens may promise. To establish even a simple new habit, like practising yoga regularly, takes weeks, if not months, and if it makes us feel good it is likely we will stick to the new habit. Personal transformation comes in time with disciplined practice, patience and faith. In the words of the worldrenowned Ashtanga teacher Shri K. Pattabhi Jois, “Practice, and all is coming!�
Indra Cooper Owner of Yoga Shala Caledon info@yogashalacaledon.com 16011 Airport Rd., Caledon East ON, L7C 1E | 905.860.0866 www.yogashalacaledon.com [lifebalancemag.com | Summer 2013] 53
Fitness
Recreation
Summer Fitness Fun: + Writing | Antonio Santilli - BSc., CEP
Getting the Most of the Outdoors during the Summer
A
s the world around us begins to awake from a long winter’s slumber, it’s only natural that we would follow suit and join in this reawakening. As a species, we’re not much different from animals in the wild that hibernate through the winter. Our bodies, though we might not be aware of it, are acutely sensitive to the world around us, and as the environment begins to wake up, so do we. As the days grow longer our phototropic nature feeds our desire to get outside, to be active, to get out and truly enjoy the great outdoors. The weather, closely related to longer days, becomes more and more desirable. Gone is the harsh weather of winter and in its place all the joy that comes with summer heat. The warmer weather and longer days unshackle us from the confines of being constantly indoors. Bodies designed to be ever active get their first chance in months to move to their full potential in the endless expanse of the great outdoors. It’s little wonder that, after so long a time of being confined to our homes, our offices or our cars, we relish the opportunity to strike out and be as active as possible outside. No longer confined to small spaces, shared with other people, the concentration of oxygen we breathe while outdoors is slightly higher. Expelled carbon dioxide is more greatly diffused outdoors and plants awaken and grow throughout the spring and summer months, releasing more oxygen into the air. Increased sunlight and more exposed skin turns our bodies into vitamin D factories. Increased levels of vitamin D resulting from increased exposure to the sun promotes improved
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immune function as well as increased calcium absorption, leading to stronger, healthier bones. As with all things, the benefits of outdoor activities are accompanied with some concerns. As the days get warmer and more humid, it can become more difficult for many to breathe as they physically exert themselves. Increased temperatures also compromise the ability of our bodies to regulate body temperature. Increased body temperature increases the likelihood of suffering from heat-related emergencies, such as heat cramps and heat stroke. The increased concentration and duration of sunlight during the spring and summer months increases the danger of first-degree burns to the skin, and subsequently increases risk for skin cancer. Despite these concerns, if one is careful to limit exposure to hotter, brighter environments, and allows their body to acclimatize to increasing temperatures and more intense solar energies, there is no reason why they can’t enjoy the outdoors and increase both health and fitness levels. In order to maximize your enjoyment outdoors, here are a few helpful hints to follow. First and foremost, drink plenty of water. This point can’t be stressed enough. As a general rule, health professionals suggest that people consume at least two litres of water daily. The value should increase significantly when being physically active outdoors. To help stay hydrated, it’s best to consume a little more than half a cup (175mL) of water every 15
minutes. To maximize absorption it’s usually best to mix a little bit of sugar into your water (15 g per litre of water). For good measure, be sure to add some sea salt (1/8 tea spoon) to help maintain your electrolyte balance. Second, avoid being outdoors between the hours of 10 a.m. and 2 p.m. This is when the sun is at its zenith, or highest point in the sky. The rays of the sun during this timeframe are at their most intense, resulting in increased risk of heat emergencies and sun burns. If you can’t avoid being in the sun during this time, be sure to cover up. Even the best sunscreen has a limit to the amount of time it can protect your skin. Light coloured fabrics will help protect your skin much better than sunscreen will. Make sure to add a hat and sunglasses to your ensemble to maximize your protection from harmful ultraviolet rays. Third, listen to your body. Telltale signs that your body is being adversely affected by the heat and the sun include extreme thirst, feeling extremely hot with no sweat, red skin that feels burnt (sharp, stinging sensation), exhaustion and dizziness. If these suggestions are taken to heart, you can reap all the benefits of being physically active outdoors without succumbing to unfortunate circumstances associated with extreme summer weather. Enjoy yourself and enjoy the outdoors. Even though winter is gone, it’ll be back before you know it.
Antonio Santilli - BSc., CEP 329 Vaughan Mills Rd. Woodbridge 416.258.9167 | Asantilli76@gmail.com www.website.com
Spring into something new‌call to see whats waiting for you! Sara Lauro
Sales Representative
416.324.2626 x251 saralauro@royallepage.ca
Your neighbourhood realtor Call me for your free home evaluation
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M a ximum R ealt y
Lindsay Hawkins BSc. ND Naturopathic Doctor
Caledon Naturopathic Health Centre
1 Marconi Court, Unit #4 Bolton, ON (905) 857 9188 | www.caledonnaturopathichealth.com
Welcoming patients of all ages and stages of health. General family practitioner with special interest in fertility, pregnancy, infant and children’s health, infant sleep troubles, women’s health, menopause, headaches and weight loss Naturopathic Services: acupuncture, homeopathy, lifestyle counselling, stress management, nutritional counselling with individualized diet plans.
[lifebalancemag.com | Summer 2013] 57
Pet Health
Wellness
Healthy Treat Options for Dogs
+ Writing | Allison Rosa Gastaldo R.V.T.
W
ith more than 50 per cent of pets affected by obesity, it's important to recognize that calories in the treats we reward our pets with can add up! There are so many healthy options from our kitchen that our pets would get equally excited about!
Baby Carrots This is another crunchy treat that may be suitable for teething puppies. Carrots are full of vitamins A and C, and contain moderate amounts of fibre.
Sweet Potato This tasty, orange vegetable is packed with immunity-boosting nutrients, such as vitamin B6, vitamin A, potassium and manganese. You can offer them cooked or raw.
Cheerios These are ideal for training puppies because the treat is low in calories, and contains dietary fibre, thiamin, riboflavin, niacin, folate and a few other beneficial qualities.
Apple Slices Apple slices are a great, crunchy, sweet treat that are packed with vitamins A and C. They also contain fibre, which is ideal in helping some patients maintain their waistlines. (Decore and remove seeds, which are toxic.)
Pumpkin Adding pumpkin to your pet's diet can be an easy remedy for constipation, as it is a great fibre source. This will also increase stool volume if they eat enough of it. A little pumpkin treat is full of vitamin A.
Allison Rosa Gastaldo R.V.T. Caledon Mountain Veterinary Hospital 29 Elizabeth St. Caledon Village, ON L7K 0W7 www.caledonvet.com
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Keeping Our Furry Friends Cool This Summer
+ Writing | Alexandra Gaudet
S
ummer is hot and sometimes sweltering. As a pet parent, it is important for you to consider ways to keep your furry friend cool this summer. Here are a few handy tips that will allow you to do just that!
First, fresh water should always be readily available for your pet. On hot summer days, add ice cubes to the water dish to cool it even further. If you plan to stay outside with your pet for a long period of time, try placing yourself in a shady area. Beneath a tree or even under a parasol are great ways to stay cool. Too much sun can be harmful and even cause sunburn to your pet. Most importantly, don’t push it! If the summer heat is making you lethargic, it is most likely having the same effect on your pet. Try doing most of your outdoor activities in the morning or evening when it is considerably cooler. During the day, and in the afternoon,
shorten your walks to reduce your time in the sun. Carry water with you (bottled or in a portable water dispenser) to make sure that your pet never goes thirsty or suffers from heat exposure. Summer is a wonderful time to enjoy the great outdoors with family, friends and your pets. Keeping cool and being weather savvy are simple ways to ensure that you and Fido enjoy this summer as much as you should.
lifebalance Pet winner
Monster
Owners: Jennifer and Max Donaldson [lifebalancemag.com | Summer 2013] 59
Canada Day Strawberry Fest LIFEBALANCE ad.indd 1
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2013-06-13 8:20 PM
How do you stay balanced?
Kelly Nolan
Candice Marie
Bret Teskey
Our health is always a continuous project. I often take pride in the fact that I can multitask on many aspects of my own health at one time: eating well, a light exercise program ( 3x per week), ample sleep, customized detoxification/supplements to maintain hormone balance. And, equally important to health, always focusing on the positive.
Taking moments to self-reflect, and truly enjoy each moment as I am living them just feels right. When it's time for work, I work hard. When it's time for parenting my son, I parent seriously. When it's time for fun, I laugh, act silly, and play. My thought is, "there is a time for everything, no matter where the place".
My job requires me to be behind a computer‌ a lot, so it is important to me to balance things out by getting outside as much as possible. In the summer months this means getting up to cottage country for some technology free time. I also try to balance my creative time between work projects and personal art projects.
BSc.Pharm/Clinic Director. Avita Integrative Health & Restoration Clinic
Studio Manager / Makeup Artist, Modern Imagery Photography Studio
Photographer / Graphic Designer, Modern Imagery Photography Studio
Share Your Secret With Us! Ross Hamilton
Damian Seydel Fleetwood
Contributing to the community along with our two dogs, TIMEX and CASIO, keeps me balanced. My wife and I accomplish both by taking the dogs to visit the delightful residents of the Davis Centre in Bolton for Pet Therapy.
I keep a good balance in my life by working before I play. My mom has said "work before you play" to me my whole life and it really works. I get the important things done (like my paper delivery route) first, then I can relax and play (ride my BMX bike or dirt bike). I eat healthy most of the time and on Friday's I go to DQ or Candy Emporium!
Owner Premier Mobility and Health Products Brampton, Caledon and King
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Dirt-bike Damian, Paper Delivery Boy & Son of Life Balance Founder
With work and family lives, it's sometimes difficult to stay balanced and focused on the important things in life. Life Balance would love to hear how you stay balanced. Submit your writing (50 words maximum) along with a picture of yourself for our upcoming issue of Life Balance! (Not all submissions will be published but may be posted on our website). Email your secret to editor@lifebalancemag.com subject line Stay Balanced!