DURHAM’S Business & LIFESTYLE MAGAZINE
Tonya
Mcintyre Tips from an Award-winning Real Estate Sales representative on the housing market in durham region
Put your feet first at
pickering foot clinic get active as a family r i gh t h e r e i n du rham
Realty Ltd.,Brokerage
“flu” season isn’t a season! How to stay healthy
BACD: seminars for entrepreneurs Eat Healthy Year round A d v i c e f r o m di eti ti an a n drea mi ller
Nothing Happens until you move
Issue #1 2017
JULY 1ST 2017 #dcptbcanadian
CANADA’S
150TH
BIRTHDAY
Patio Party with Live Band & Fireworks V I S I T G O L F D E E R C R E E K . C O M F O R M O R E D E TA I L S I N C L U D I N G O U R J U LY G O L F P R O M O.
D E E R C R E E K G O L F & B A N Q U E T FA C I L I T Y • 2 7 0 0 AU D L E Y R D. N O RT H , A J A X , O N • G O L F D E E R C R E E K . C O M
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Editor’s Letter When it comes to the real estate market around the GTA today, just one word comes to my mind: insane! Double-digit growth year after year. Dozens of offers on houses. Sale prices that can be hundreds of thousands of dollars above the asking price. Navigating this market is difficult for everybody, and we couldn’t think of anyone better to talk to than Tonya McIntyre. She is dedicated and specializes in working with seniors, a skill that will be in high demand over the next few decades. Read our cover story on page 10 to find out how she helps her clients with the biggest purchase of their lives in a real estate market that is truly unprecedented. This issue also has lots to offer for people looking to get healthy. From activities you can take part in before the weather warms up (page 6) to runs you can train for this spring in Durham (page 4) we’re bringing you fitness and fun opportunities for the whole family. And highlighting local businesses is always a priority for Move. The two in this issue are at opposite ends of the spectrum: Rossland Fine Optical has been successfully operating in Whitby for 20 years (page 8), and Pickering Foot Clinic will be celebrating its grand opening this April (page 16). We wish them both many more years of success in Durham.
DURHAM’S BUSINESS & LIFESTYLE MAGAZINE
Moving Durham Forward PUBLISHER
Edit or ial & D e s i g n EDITOR-IN-CHIEF
Karen Sheviak
ART DIRECTOR
Kat O’Donnell
GRAPHIC DESIGNERS
Kyle Patrick Cassie Marchi
PUBLISHING COORDINATOR WRITER PHOTOGRAPHY
Until next time,
Audra Leslie
Katie Carroll Stephanie Hinds Dawn Riddoch Kat O’Donnell
Karen
Karen Sheviak editor@breezemags.com
In our story “From the Ground Up,” in the fall issue of Move, our introduction stated that Saaron Property Management owned the building where Graymatter Marketing Solutions is located. This is incorrect. Saaron Property Management is responsible for the management of the building, but it does not own the building where Graymatter Marketing Solutions is a tenant. The owner of the building is Supernova Construction Ltd.
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Stephanie Hinds PRINTING
North Alliance Press
MOVE Magazine is published by:
We apologize for making this error and for any inconvenience that the mistake has caused. Sincerely, Move Media
Rob Caldwell
by Graymatter MARKETING SOLUTIONS
C ontac t Graymatter Marketing Solutions 1550 Bayly Street, Unit 16A, Pickering, Ontario, L1W 3W1 phone:
905-420-1810
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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 Graymatter Marketing, or its affiliates. Different views may appear in future articles or publications. Articles in Move are copyrighted and must not be reprinted, duplicated or transmitted in any way without permission.
inside move ISSUE #1 2017
home & family
11 04
All Together Now: Let’s Run! 04
community & lifestyle
05
The Abilities Centre: You Belong Here 05 Keep Moving into Spring 06
feature Story
10
The Reality of Real Estate Today 10
business & education
08
5 Questions for Dana Sacco, Owner of Inspired by Rossland Optical 08 BACD: Where Entrepreneurs Learn and Grow 13
health & wellness Body, Mind and Spirit: We’re All in this Together Flu Season Isn’t a Season! You Are Important – and So Are Your Feet Your Circle of Healthcare
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14 15 16 17
food & travel Move Recipe: Slow-Cooker Butter Chicken 18 Winter Nutrition Commandments 19
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All Together Now: Let ’s Run!
By Stephanie Hinds
As spring approaches, runners across Durham are anxious to get back to hitting the pavement. But preparing for a run requires a lot more than tying up your old sneakers and doing a quick stretch, especially if it’s been months since you crossed a finish line. Here are a few ways you can ensure you’re prepared to run from start to finish this spring.
Make It Fun for Kids If you’re pushing your kids too hard to train for a race, they might end up wanting to quit. Encourage your kids, play games while you jog and praise their efforts so they will enjoy running – and want to keep doing it.
Run During the Winter It’s important to dress for cold temperatures when you start training again. Dress in synthetic fibres that keep you warm enough to run but not warm enough that your sweat turns into icicles. Wear clothes that have zippers so you can make adjustments as your body temperature increases. Don’t forget gloves and a hat when the weather calls for it and have a change of clothes for when your run is over.
Get Proper Sneakers
Race Ya!
Try one of these runs in Durham region – having a goal will help you stick to your running plan and motivate you to improve your performance. April 15, 2017: Uxbridge Half Marathon http://uxbridgehalfmarathon.ca/ April 23, 2017: Shayne’s Shore Run https://www.events.runningroom.com/site/?raceId=14038 May 13, 2017: 4th Bidii Children’s Charity Run for Africa https://raceroster.com/events/2017/9628/4th-bidii-childrens-charity5k10k-run May 13, 2017: Seaton Soaker http://www.seatontrailrace.com/ May 21, 2017: Whitby International North Marathon http://www.winmarathon.com/
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Running in the spring is totally different than running in the winter, and you’ll need a different pair of sneakers in each season. For spring runs, don’t just consider the big brands like Nike. Find a lightweight shoe that fits snugly and has good cushioning and plenty of room for your toes.
Stretch Don’t forget the importance of a pre-run workout. Do some stretches, warm up your muscles and get your blood flowing.
Eat Right Adjusting your diet for running will help you achieve a great performance and a healthy metabolism. The next time you hit up the grocery store, toss some almonds, eggs, sweet potatoes, oatmeal, fruits and mixed greens into your cart. These foods will provide you with vitamin E and A, protein, potassium and iron, making it easier for you to get back into the swing of running.
Set Achievable Goals With a new running season approaching, sit down and think about what you want to get out of it. Are you looking to hit a new personal best? Is there a marathon you’re hoping to conquer? Having a clear idea of what you want to achieve will help you cross that finish line, maybe even first!
community & lifestyle move
The Abilities Centre:
YOU BELONG HERE A Letter from Heather St. Amand
It’s almost spring – a time of renewal. How about a new you? Get active and get into shape at the Abilities Centre in south Whitby. It is focused on bringing families, friends and neighbours together in a spirit of inclusion and opportunity. The Abilities Centre is an internationally renowned, innovative community hub where people of all ages and abilities enrich their lives by engaging in social, health and cultural programs. The Centre delivers sports, health and fitness, arts and culture, leading-edge research, education and lifeskills programming in a welcoming, positive, energetic environment. Over the past four and a half years, the Abilities Centre has given the residents of Durham Region and beyond a safe and welcoming environment. Every day, the Centre helps its members improve their health, increase their mobility, follow their passions, explore their creativity and connect with their community. The Centre is a state-of-the-art facility that is setting new standards across the country when it comes to accessibility. It is dedicated to offering inclusive and innovative programs that enable people of all ages and abilities to lead healthy and active lives. The 125,000-square foot, multi-awardwinning facility features: • arts and culture • leading-edge research • education and life-skills programming • three full regulation-sized basketball courts • a six-lane 200-metre indoor track • two resistance-training areas • two aerobics classrooms • a universally accessible cardiovascular exercise area
Since the Centre first opened its doors in June 2012, staff members have worked hard to create and implement signature programs that cover a full spectrum of needs and embody the ideals of the Centre. The organization has collaborated with worldclass institutions to help develop programs that meet the needs of its members and continues to add new and exciting programs each and every day. We offer something for everybody, whether you’re looking for seasonal camps, sports and fitness classes, performing arts programs or life-skills training. “You Belong Here” is more than just a saying; it guides how we develop every single aspect of the Abilities Centre so it truly is a place for everyone.
A NEW BEGINNING Brian Smith started coming to the Abilities Centre last April, and since then, his life has changed immensely. After battling cancer, his doctor recommended that Brian sign up for an Abilities Centre membership. Brian took his doctor’s advice and never looked back. Since he joined, Brian has lost 50 pounds, regained his health, and made some lifelong friends along the way.
Heather St. Amand is the director of communications and marketing for the Abilities Centre. For more information, visit www.abilitiescentre.org.
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move community & lifestyle
Keep Moving Our instincts may be to stay inside when it’s cold (that cozy fireplace and hot cup of tea are very enticing) but there are huge benefits to getting outside and active all year long. Exercising is good for your body and your mind, and the cold air is refreshing, giving you a boost. Here is a selection of wonderful options to enjoy the crisp weather right here in Durham Region.
Hit the Slopes – and the Trails! Lakeridge Resort is nestled in the beautiful Oak Ridges Moraine and offers year-round fun for everyone including downhill skiing, snowboarding, snowshoeing and tubing. Lessons are available. www.ski-lakeridge.com Dagmar, a popular Uxbridge resort, is a winter wonderland offering not only cross-country skiing but downhill skiing as well. Those new to the sport can rent equipment and take lessons. www.skidagmar.com The Ganaraska Forest Centre has it all. There are more than 35 kilometres of groomed and track-set trails for the novice and advanced cross-country skier. The forest isn’t in Durham, but on the border with Northumberland, on Cold Springs Camp Road, north of Thertell Road. www.ganaraskaforestcentre.ca
Greenwood Conservation Area is right next to Ajax. Anyone wanting to try six kilometres of cross-country skiing won’t find a better place. Ontario Trails gives a two out of five for degree of difficulty. There is no place to rent skis, so anyone wanting to go will have to bring their own. https://www.ajax.ca/en/exploreoutdoors/ greenwoodconservationarea.asp Trans Canada Trail is on Regional Road 5, east of the Hamlet of Claremont in north Pickering. There are 20 kilometres of cross country ski trails, and according to Ontario Trails, they carry a degree of difficulty of two out of five. www.tctontario.ca Brimacombe, located in Orono, is home to the Oshawa Ski Club. Reasonably priced lessons are available for skiing and snowboarding. www.brimacombe.ca Skyloft is a picturesque resort that will enchant you with its privacy, gorgeous lodge, and magnificent view. A truly amazing place to spend time with the family, have fun and really enjoy winter. www.skyloft.com
Get Your Skates On Woodhouse Crescent Outdoor Skating Rink on Woodhouse Crescent in Ajax isn't maintained by the city, so bring your shovel along with your skates in case the volunteers haven't cleared the snow yet! https://www.ajax.ca/en/exploreoutdoors/winterrinks.asp
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community & lifestyle move
Into Spring Greenwood Conservation Area, Second Marsh Wildlife Area and the region’s lakefront are great places to get some exercise, unwind and have a look around.
Get on Your Fat Bike and Ride
Sledding: It’s Not Just for Kids Hy-Hope Farm Hy-Hope Farm offers tobogganing when the weather permits, with a variety of hill sizes to choose from for the younger or beginner tobogganers. All you need is your own toboggan and a helmet. The store is open every day offering baked goods and hot drinks. Call first to find out about tobogganing conditions. www.hyhopefarm.ca
Winter Fat Biking has caught on like wildfire in Uxbridge. The specially designed bikes feature wide rims and extra-large tires to pedal snowy terrain – but don’t think cycling in winter is easy! Many fat tire bikes have only one speed and you need plenty of muscle to power through the snow. Most Fat Biking takes place at the Durham Forest Main Tract, and you can get winter rides and guides by connecting with the Durham Mountain Bike Association. http://www.durhammountainbiking.ca/.
The Sweet Taste of Spring 2017 Purple Woods Maple Syrup Festival March 25 and 26 and April 1 and 2 There’s nothing that tastes better (or more Canadian) than fresh maple syrup. You’ll satisfy your sweet tooth and learn all about how this traditional treat is made. http://www.cloca.com/msf/
Life on the Ice Beaverton Harbour Local ice hut operations are located at the Beaverton Harbour to take groups out to experience ice fishing on Lake Simcoe. This area is also great for snowshoeing, cross-country skiing and snowmobiling.
Take a Hike (Seriously!) this Winter Winter is a great time to go for a hike. There are no bugs, it’s quieter and, if you’re in a wooded area, with the leaves off of the trees you can see a lot further into the forest. The Rouge Park, nothing happens until you
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move business & education
5 Questions for... Dana Sacco, owner of Inspired by Rossland Optical Inspired by Rossland Optical is a true Durham Region success story. Owner Dana Sacco has more than 20 years of experience as an optician, and it shows in the expertise you’ll find at Rossland. It offers top quality designer eyewear, great service and is always innovating with new product lines and a spectacular new location, Inspired by Rossland Optical. Move caught up with Sacco to ask her five questions about her business, eyewear trends, and a few of her favourite things.
rosslandoptical.com | 905-665-8515 220 Taunton Rd East, Whitby, ON L1R 3H8
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Tell us about starting your business in Whitby and its success for the past 20 years. I researched southern Ontario carefully to understand the best communities to start a business. It was January 1996 and we were coming out of a recession so it seemed like a risky time to start a business. I made a fabulous friend at the Town of Whitby named Lorna Ravary who guided me through the process of starting a business in Whitby. Whitby and Durham Region have been a very rewarding community to work in. I have met so many people through my client base and the fabulous networking organizations. I’m a believer in giving back so we sponsor local sports teams, we support the Whitby Chamber of Commerce and charitable initiatives like the CNIB and Bidi Children’s charity. What new trends are there in eyewear? 2017 is offering an eclectic mix but the overall theme is vintageinspired eyewear. Cat eye shapes continue to be strong, and round frames in both plastic and metal frames are back with a vengeance. What should parents pay attention to when selecting eyewear for their children? Kids love colour and sometimes parents shy away from choosing that as they think their children will want something neutral. But kids will wear their glasses if they like them, and there are so many innovative colours and finishes in kids eyewear that I believe its a perfect opportunity to let them express their personality with their eyewear. With pediatric fittings, bridge size, proper nose pad alignment and careful temple adjustments are important because kids skulls and noses are not yet fully developed. It’s so important to make sure the pressure and weight of the frames is evenly distributed. We excel at ensuring the frames are adjusted appropriately. There are so many types of lens designs. Our knowledgeable opticians help you decide on the perfect way to deliver the type of lens for your child’s developing eyes. Tell us about your exclusive eyewear lines. We like to partner with premier designers and innovative designers. We feature premiere brands such as Christian Dior, Jimmy Choo, Gucci, Kate Spade, Tom Ford, and we love introducing our clients to boutique designers that offer unique artistic designs like Patty Paillette, Etnia Barcelona and Canadian designers like Spectacle eyeworks. What are five things you can’t live without? My kids My partner Andrew Chocolate Coffee My team nothing happens until you
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move feature
The Reality of Re
For most Canadians purchasing a home is the biggest investment they will ever make. Tonya McIntyre, a real estate salesperson with ReMax First Realty in Pickering, knows full well how important that is to her clients. When you meet Tonya, she is warm and friendly and has a smile that lights up the room, but don’t mistake her easy-going manner. The minute she talks business, she is keen, and it’s obvious that she knows her stuff. She has chosen to upgrade her skillset as a luxury home specialist, and is also an Accredited Senior Agent (ASA), which is a prestigious designation. ASAs are knowledgeable and are experienced in working with senior citizens and their families, tackling issues such as estate laws and ways to help seniors access equity in their homes. ASAs also have built relationships with a network of specialists that help seniors meet their real estate needs. Tonya earned her designation because of her passion for making a difference in seniors’ lives. “It’s not easy work,” she says, “but seniors are so loyal and so grateful when you do a good job for them.” She knows the full dynamics facing her clients and never loses sight of the responsibility she shoulders for them. With the real estate market at record levels, there are unique challenges to moving today. Tonya talked about a few of the most important topics that are affecting her clients.
THE CURRENT MARKET The buzz about the real estate market is in the news nearly every day. Homes are selling for seemingly unimaginable prices. Sellers get dozens of offers. Young couples are being priced out of the real estate market. “There has never been a market like there is right now,” says Tonya. And there is a simple reason for that: “For every house up for sale, there are multiple people looking for a home – that is what is driving up home prices.” Lack of inventory is a huge issue. Tonya says the current market makes her job much more unpredictable than it usually is, and it’s more critical than
Tonya [right] works with her partner Joan Campbell [left], who has been working in real estate for more than 36 years. They work together seamlessly, and when Campbell retires, Tonya will provide the same love and care to her clients.
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ever that people hire a professional to guide them through buying or selling a home. “All the rules are off the table right now,” she says. “We cannot predict what a house will sell for. Now we are seeing things that are off the charts.” The average detached home price in Toronto is now over $1 million, according to an article in the Toronto Star, and the effects of the hot market are now being felt throughout the GTA. “Durham has never had the growth of other areas in the GTA like Peel and York region. But last year in Durham, there was an average 17.8 percent increase in house prices, according to the Toronto Real Estate Board.” There are several reasons for that, including the extension of the 407 and the fact that Toronto is simply unaffordable for many people. With expanded highways and Go Train service, Durham region is a relatively quick commute for those who work in Toronto, is half way to cottage country and has great, family-friendly communities. No matter what happens with the real estate market, Tonya says there is one thing to remember: “There are peaks and valleys in the market, but at the end of the day, real estate seems to be a solid way to invest your money.”
eal Estate Today
feature move
DOWNSIZING Every family’s housing needs change throughout their lifetime, going from a young couple needing a small place, to requiring more space for kids, less again as kids grow up and move out, and more again as they bring spouses and grandchildren to visit. By the time that happens, many seniors need to downsize, and that can be a huge challenge, says Tonya. Seniors may have decades’ worth of furniture and mementos once the decision has been made to sell the home, so going through their treasures can be very emotional. Seniors may have kids who can help them, but how well that works varies. Some children don’t want any of their parents’ things, and others are emotionally attached to almost everything. Tonya does help clients prioritize, but she says that they have to go through their things themselves. Being an ASA helps Tonya recognize the unique needs that seniors have when downsizing, and that means her clients get what they need, when they need it.
STAGING Staging by far is the best investment for the biggest return. Although not all homes need staging, most would benefit from a consultation at the very least. Tonya works with a team of professional stagers who have a full inventory of beautiful furniture and décor that will enhance the features of any home. Light fixtures and painting also can pull an outdated house together to appeal to most potential buyers. “Staging is very personal,” says Tonya. “It can really affect the bottom line. Some people have beautiful homes and beautiful things, so it’s just a matter of editing. Others have outdated furniture that is too big for the space, so it requires more work.”
TOP THREE THINGS TO DO BEFORE SELLING YOUR HOME Depersonalize Start by removing personal pictures and mementos. They may mean a lot to you, but most potential buyers have difficulty focusing on the space rather than people’s personal belongings. Buyers should be able to picture themselves in your home, and they can’t do that if your mementos are everywhere. You should also consider painting in neutral tones– if you love bright colours, consider using contrasting accessories.
Remove Clutter If you’ve lived in a home for many years, it’s amazing how much you can accumulate without even noticing it. Each room should have simple furniture that showcases the size of the room, and some pretty décor. This is where a professional stager can help.
Clean Possibly the best bang for your buck is to just clean. Potential buyers are keen to see well-maintained, clean homes where they can envision their family living. Consider things you may not pay attention to every day, such as ceilings, fans, the return air vent, baseboards, appliances, light switches and door handles so everything sparkles. Remember curb appeal. You only have one chance to make a first impression. The front door should be washed and painted, along with the threshold and the mailbox. Add appeal with simple landscape cleanup or seasonal planter boxes.
Staging costs vary and can start at as little as $500. Sellers often get back their investment several times over. They can do a lot of it themselves by depersonalizing, decluttering and cleaning their homes (see sidebar), but if seniors are unable to do all of that, there are professionals who will do that for them. “It’s an emotional process,” says Tonya. “But in the end, we are not selling their belongings; we are selling their home.” And people need to remember that in the current beyond-hot real estate market, staging isn’t even necessary to get a good price for your home!
Realty Ltd.,Brokerage
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move community & lifestyle We provide exceptional care for people living with: Aging | Early Alzheimer’s | Arthritis Asthma | Disabilities | Fall Risk | Fatigue Hearing Problems | Heart Conditions Loneliness | Osteoporosis | Parkinson’s Reduced Vision | Stroke | Weakness
Situated on acreage in the Westney Road area, the property at Deer Run features a spacious estate, open land, and impeccable grounds along Duffin’s Creek. The fostering family at Deer Run is compassionate, caring, loving and committed to providing a place where residents can feel secure and respected.
Please contact us today for further information.
DEER RUN
Our Services and Amenities include: Alternative Family social outings and trips, Consistent care-givers in a family setting, Day programs and recreation, Laundry, Personal living space, Transportation to appointments, shopping, errands, etc. Vacations, and so much more... 905-649-1397 deerruninfo@gmail.com 4740 Sideline 8, Pickering, ON L1Y 1A2
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business & education move
BACD: Where Entrepreneurs Learn and Grow By Teresa Shaver
The Business Advisory Centre Durham (BACD) is a place where entrepreneurs can learn how to launch and grow their business, get support for every aspect and take seminars where they can network and learn new skills. Check out these great seminars this spring at BACD. View the full calendar and register at bacd.ca/events.
Start-Up Session
Business Mentoring
This session is for budding entrepreneurs and those considering opening their own small business, and is a great place for you to start exploring the fundamentals of starting a business. This free of charge seminar is held on a near weekly basis and presented by BACD’s advisors.
Our Group Business Mentoring sessions are for you to connect with fellow business owners and learn from each other in a peer sharing format, while being guided by our Entrepreneur in Residence. These sessions help to provide a platform for entrepreneurs to build relationships and to drive the vibrancy of Durham Region’s entrepreneurial community.
Upcoming Sessions: March 23, 29, April 4, 13, 20, 26, May 4, 11, 17, 24
Business Fundamentals 1 – Business Planning The Business Fundamentals are a three-part series that build on crucial areas of your business, and can be taken in any order. Session 1 discusses the differences between a business plan, a business model canvas, and the planning required in starting your own business. Having a good business plan is a solid foundation for a successful business. Free of charge and held at the BACD. Upcoming Sessions: April 11, May 25
Upcoming Sessions: April 7, May 5
UP! Series Sales Talks Join us for Up! A series of practical and candid sales talks by experts in the trenches. We have a great selection of experts who are working their craft in the field of sales and will be sharing their personal stories about their success and tactics they use to be the best in their field. Held once per month at the Whitby Centennial Building. Learn more at bacd.ca/up-series-sales-talks/. Upcoming Sessions: March 22, April 19, May 24
Business Fundamentals 2 – Marketing and Sales
How to Use LinkedIn to Convert Higher Paying Clients
This session is the second of the Business Fundamentals series. The Marketing and Sales session gives you a robust structure for creating your own marketing and sales strategy. Get your marketing organized by discussing your branding goals, marketing plan and sales strategy. Free of charge and held at the BACD.
Join Leslie Hughes from PUNCH!media as she takes you through how to convert higher paying clients through LinkedIn. $15 (plus tax).
Upcoming Sessions: April 25, June 7
Business Fundamentals 3 – Financials and Operations This is the final session in our Business Fundamentals series. In this session, we discuss Financials and Operations, with key concepts including budgeting, understanding your financial statements, creating an operations manual, and more. Free of charge and held at the BACD.
March 29, 2017 from 9:30 a.m. to 12 p.m. at BACD
To register for events and for more information, visit www.bacd.ca/events Business Advisory Centre Durham (BACD) 3000 Garden Street, Suite 200, Whitby ON L1R 2G6 clientservices@bacd.ca || 905.668.4949 bacd.sbec bacd_sbec
Upcoming Sessions: March 21, May 10 nothing happens until you
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move health & wellness
Body, Mind & Spirit:
We're All in thisTogether By Kyoshi Bob Burnett, M.Ed., RokuDan President, Nayoko Education Inc., Chief Instructor, Greater Durham Jiu-Jitsu
M In it the student studied and documented everything that went
any years ago, there was a thesis written by a phys-ed. student.
on in the human body during the execution of a golf swing. The swing looks so easy, yet what’s happening is unseen and unfelt by everyone except the person involved. Other golfers may have an inkling, from a common interest and practice, but the experience is unique to every individual. What am I thinking before the event? How’s my stance? How’s my grip? How’s my balance? How and when does my power hit maximum? What drives me to do this? Why do I spend so much time practicing? Am I being distracted in any way (positive or negative) by my surroundings? This is a total body, mind and spirit experience, and all three must work in perfect balance and harmony if the outcome is to meet our loftiest expectations. We state every day that martial arts training works in similar ways and answers similar questions. We also emphasize how our training is also a total life skills course: all the parts working in perfect balance and harmony. Achievable? No. We are on a continual journey toward this elusive perfection. This is life: we face challenges and learning from our physical and mental
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selves, our relationships, our financial situations, our professional lives and even our leisure activities. Many things tip us toward more balance and harmony, while others tip us away from those. If one area is out of balance, it affects the others and the eventual outcome. Our challenge is to recognize what balance and harmony feel like, how imbalances are impacting our total mind, body and spiritual experiences, and what to do to adjust and enhance where we are.
We are on a continual journey toward this elusive perfection. This is life. As we begin a new year we are naturally inclined to look back as well as forward, to continue learning, exploring and growing. Everyone’s road is unique and something to celebrate, just like the person walking it. For more information, visit www.greaterdurhamjiu-jitsu.com.
health & wellness move
DR. KATE
FLU SEASON ISN’T A SEASON!
There are four seasons in a year – spring, summer, fall and winter – “flu season” is not one of them! As we all know, it is true that there is a time of year when you become surrounded by colleagues, friends and family who contract the flu, but that does not mean that you need to follow suit. Here are my top five health-promoting efforts to battle “flu season.”
1) Keep It Simple – Wash Your Hands Until They Twinkle Hands down (no pun intended!), hand washing is one of the most effective ways to prevent colds and flu. Make sure you scrub for at least 20 seconds because it takes that long for the soap and scrubbing action to dislodge and remove stubborn germs. Imagine singing “Happy Birthday” twice to a friend. The most common places for germs to hide are between the fingers and thumb as well as under your fingernails, so be sure to spend extra time on those places! Hand washing can be harsh on your skin during the dry months of winter. My top two hand moisturizers to counteract the drying effect of frequent hand washing are Burt’s Bees Hand Repair Cream and SKINFIX Hand Repair Cream. How about hand sanitizers? I highly encourage you to avoid using them as a substitute for hand washing. Not only have they been shown to breed resistant germs, but also some contain chemicals that act as endocrine (hormone) disruptors. 2) Eat Well, Be Well Although seemingly basic, our food choices can make a significant impact on our ability to heal. When our body is fending off bacteria and viruses, there is an increased energy demand that can become insufficient if it is redirected to the digestive system inappropriately. A quick list of foods to avoid includes: x Alcohol. You’ll minimize strain on the liver and enhance your ability to detoxify. x Dairy can contribute to and promote mucous production. x Sugar. After drinking two 12-oz. sodas, your white bloods cells are 40 per cent less effective at killing germs! x Processed foods. Avoid chemical additives and their increased toxic load. x Packaged fruit juices. They contain an enormous amount of hidden sugar!
sometimes are even praised for our perseverance! We need to start shifting this paradigm not only to help prevent the illness from spreading but also to enhance our ability to recover! 4) Take Your Vitamins Provide your body with the basic building blocks to strengthen your immunity. I often recommend starting to take these when travelling (which increases exposure to germs) and when “cold and flu season” starts. If you get sick continuously, you may not be getting enough of certain nutrients, such as my top five immune boosters: vitamin D, zinc, buffered vitamin C (“buffered” is easier on your stomach for absorption), probiotics and cod liver oil (which contains vitamin A). I highly recommend getting tested to determine the doses required by your body to be therapeutic. It is important to use high-quality brands as pure sources for supplementation. People who take the probiotocs Lactobacillus and Acidophillus have shown a 51 per cent reduction in days experiencing cold and flu symptoms, a 33 per cent reduction in catching a cold or flu and a 30 per cent reduction in number of days absent from work or school. NOTE: Do not take vitamin A or cod liver oil during pregnancy. 5) Stay Healthy with Herbs Botanical medicine is extremely effective at not only reducing cold and flu symptoms to improve your quality of life but also helping your body battle the virus and/or bacterial infection. Herbs can be dangerous if taken inappropriately, and I would encourage you to seek a naturopathic doctor’s guidance. I find andrographis and goldenseal highly effective for acute infections, and astragalus is beneficial to prevent recurrence after recovery. Stay healthy my friends! Dr. Kate McLaird is a naturopathic doctor who is eager to help you better understand how evidence-based natural medicines can help you recalim your health. She practices in downtown Toronto and in Durham region. For more information, visit www. drkatemclaird.com.
Check for food sensitivities. This topic could be an entire article on its own. In short, if your immune system is challenged by an unidentified food intolerance, this will make you more susceptible to infection because the chronic inflammation makes the immune system more vulnerable to becoming overloaded. 3) Permission to Rest In today’s competitive society, most of us are expected to show up at work (or school) even if we are battling a cold or the flu and nothing happens until you
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move health & wellness
You Are Important – and So Are Your Feet By Emma Finch
“Feet are the foundation of the body,” says Ali Bandali, a chiropodist at the Pickering Foot Clinic, which is celebrating its grand opening on April 13. Bandali is passionate about foot health and and the importance of regular care, and believes you should be, too. “The most important step to taking care of your feet is being aware” he explains. “Problems can really creep up on you, and if left unchecked can really hit you hard.” Generally, people don’t give their feet their full attention, but Bandali believes that “daily inspection and care is important.” One of the biggest steps to taking care of your feet is wearing the right footwear. “I strongly encourage function over fashion,” he says. To Bandali, the perfect shoe is wide enough for your foot and sock, has a supportive insole and laces up to provide maximum comfort and support. For winter footwear, Bandali says that “true shearling is ideal.” In addition to wearing the right shoes, proper maintenance and cosmetic treatment is essential. While visiting spas, “be sure your pedicurist uses sterile instruments,” says Bandali. He makes it clear that nothing at a spa should ever be shared among visitors – including nail polish. Since the Internet is so accessible, people often resort to selfdiagnosis and self-treatment of foot problems instead of visiting a professional chiropodist or podiatrist. Recently, people have been using household items, such as cheese graters and X-Acto knives to treat calluses and blisters. Bandali advises not to do so. He says,
“It is best to have any problems professionally addressed.” Improper care of your feet can result in very serious consequences – especially for people with diabetes. Anyone with diabetes should “never go barefoot,” according to Bandali, and should “obtain routine nail care from a chiropodist or podiatrist” to avoid the risk of diabetes related complications.
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“Taking care of your feet is important,” he adds. “Always make sure to give your feet the TLC they deserve.”
Pickering Foot Clinic is opening this spring at 1105D Kingston Road, Suite 204 in Pickering. To book an appointment, call 905-837-2727. For more information, visit www.pickeringfootclinic.com.
Emma Finch is a Grade 12 student at St. Mary Catholic Secondary School. She completed an internship with Move Media this winter, doing a Cooperative Education and Experiential Learning program for which she received two credits toward her diploma. While working with us, Emma helped manage and create content for Move TV, wrote for Move magazine and worked on social media. Emma is planning on attending university in Ottawa. We wish her all the best in her studies, and thank her for her excellent work here at Move Media.
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YOUR
CIRCLE OF
HEALTHCARE:
IT INCLUDES A PERSONAL INJURY LAWYER — By Karen Sheviak — If you have been injured in an accident, there are many professionals who will be helping you from the moment it happens, including paramedics and police officers and doctors and nurses. Once you’re beginning to recover, you may require rehab and physiotherapists, or perhaps a psychologist or counsellor to help you overcome any trauma.
Insurance Companies
However, one professional that people often don’t consider as part of their circle of healthcare is a personal injury lawyer. And the sooner you or your family members contact one, the better.
After an injury, simply filling out the forms to apply for accident benefits can be daunting. A simple error can lead to a delay in your forms being processed, or even cause them to be denied. A personal injury lawyer has experience in filling out insurance forms so your benefits get approved quickly, and so you and your family receive as much as you are entitled to.
Rehabilitation In the Hospital
What if you have already filled out the forms, and your claim has been denied? A personal injury lawyer can help with that, too. Many insurance claims are denied for questionable reasons, so a personal injury lawyer can review the documents you submitted, the reports filed by the doctors who examined you and determine whether or not your claim was wrongly denied. If it was, launching a claim as soon as possible will help you get the benefits you need, when you need them.
As soon as it’s evident that you will need rehabilitation, such as physiotherapy, a personal injury lawyer can help you access these services. It is critical that you get therapy in a timely manner – delays can mean that your recovery could be compromised.
While you are in the hospital and unable to care for your family, your personal injury lawyer can begin to access police reports from the accident and medical records from your doctors that will determine what benefits and damages you will be entitled to. The more severe your injuries are, the more important it is that you have someone who can work for you while you are incapacitated.
Personal Injury Lawyer
Insurance
Social Workers
For more information, visit www.dyeandrussell.com
Doctors
Your Healthcare Team
Registered Nurses
Rehab & Physio
Police & EMS
Psychologists & Family Counsellors
Your Personal Injury Lawyers are a important part of your healthcare team.
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move food & travel
Slow-Cooker
Butter Chicken Warm up with the robust flavours of India while letting your slow-cooker do the work for you. Serve with fragrant basmati rice and warmed-up naan bread. Makes 8 servings.
Ingredients 1 onion, diced 5 cloves garlic, minced 4 tbsp butter 2 tbsp finely chopped fresh ginger 2 tbsp packed brown sugar
Preparation In slow cooker, combine onions, garlic, butter, ginger, brown sugar, chili powder, coriander, turmeric, cinnamon, cumin, salt, pepper, tomato paste and broth. Add chicken; cook, covered, on high until juices run clear when chicken is pierced, on low for 6 to 8 hours or on high for 3 to 4 hours. Stir in yogurt. Serve sprinkled with cilantro.
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2 tsp chili powder 1 tsp each ground coriander and turmeric ½ tsp each cinnamon, ground cumin, salt and pepper 1 can (6 oz) tomato paste 1 cup reduced-sodium chicken broth 3 lbs boneless skinless chicken thighs, cut into 2-inch pieces 1 cup plain yogurt Fresh cilantro, to taste
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Winter Nutrition Commandments
As winter temperatures continue and the snow refuses to melt, it can be challenging to eat well, stay active and manage your health. Use these strategies to optimize your diet until spring arrives.
By Andrea Miller MHSc, RD amillerrd.ca 1) Eat at least two servings of fruit and two servings of vegetables daily. Fruits and vegetables are full of vitamins and minerals, high in fibre and loaded with phytochemicals. A diet rich in vegetables and fruits can reduce your risk of heart disease, prevent some types of cancer, lower risk of eye and digestive problems and have a positive effect on blood sugar. Choose winterfriendly veggies such as squash, turnips, potatoes and onions. Enjoy apples, pears and oranges throughout the winter. Frozen fruit and veggies are packed full of nutrition and can help increase variety and keep food costs down.
2) Choose whole grains more often. Whole grains are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and many vitamins and minerals. Grains are naturally low in fat and are linked to a lower risk of heart disease, diabetes and certain cancers. Whole grains contain the entire grain – the bran, germ and endosperm. Examples include whole wheat, oats/oatmeal, rye, barley, corn, popcorn (plain), brown rice, wild rice, buckwheat, bulgur (cracked wheat), millet and quinoa. Check the ingredient list on the nutrition label; whole grain should be the first ingredient listed.
3) Eat fish twice a week. Fish is a good source of protein and omega-3 fatty acids. Omega-3 fatty acids decrease your risk of heart disease. Safe fish choices include salmon, anchovies, char, herring, Atlantic mackerel, pollock (Boston bluefish), smelt, rainbow trout, lake whitefish, shrimp, clams, mussel and oyster. Larger fish tend to accumulate more mercury over time. Try to avoid shark, swordfish, marlin, orange roughy and albacore tuna.
4) Take a Vitamin D supplement. Vitamin D is important for bone health. It also improves the function of muscles, and it may reduce the risk of some types of cancer, particularly colorectal and breast cancers. Vitamin D can also protect against infections by keeping your immune system healthy. In Canada, we don’t get as much sun as we need, and being covered up in the winter blocks our ability to produce vitamin D from sun exposure. There are very few food sources of vitamin D and it is impossible for adults to get sufficient vitamin D from diet alone. Therefore, all adults should take at least 400 IU of vitamin D in supplement form year-round.
5) Try a new food or a new recipe once each week. Every time you expand the foods you eat, you expand the nutrition your body gets. Trying new foods sets a good example; families who try new foods and have fun doing it will raise kids who try new foods and have fun doing it. Cooking more at home has been shown to improve nutrition, decrease food costs and improve health. Involve all family members in planning the recipe and shopping for ingredients. Remember to make enough for leftovers for lunches the next day!
6) Be active. Cold-weather exercise can boost your mood because of the lack of humidity and the stimulating aspect of the chill. As the body works harder to stay warm, the number of endorphins produced increases, leaving you with a sense of happiness following a workout in the cold. Walking, skating, tobogganing, skiing or snow shoeing are all great winter activities. Aim to be active at least three times per week.
7) Eat mindfully and resolve to never go on another diet. Come January 1, many people make a resolution to lose weight, and diet books typically fly off book store shelves. By the second week of February, about 80 percent of those “resolution-ers” are back home feeling remorseful, guilty and like they have failed — again. Ditch the diets and pay attention to your mood, your cues to eat (stress, boredom, fatigue) and resolve to eat well, eat consistently and to not restrict. Make small sustainable changes in your diet, monitor your progress and celebrate your success. Set up your kitchen and work space to promote success and aim to get enough sleep and be active.
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