Healthy Smiles - Smile! Magazine - Winter 2014

Smile!

WINTER 2014

Healthy Smiles

Magazine

Susan Dowse

Finding the Fitness Balance Brent Bishop

Eliminate Fitness Obstacles Richard & Linda Eyre

Parenting by Objective Tosca Reno

Health & Fitness Baby Steps

Feature:

A Path to Joy: Finding Your Purpose Dr. Susan Biali, M.D.

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Smile!

Magazine

Carle Publishing Inc.

60 Shayla Court, Fredericton, New Brunswick, E3G 0N3 Phone: (506) 238-4683 Fax: (866) 609-5674 Email: andy@carleventures.com Website: www.carlepublishing.com

editor in chief publisher creative

& direction

senior designer content coordinator contributors

photography

Andy Buyting Carle Publishing Inc. Carle Publishing Inc. John Christenson Stacey Cowperthwaite Dr Shahram Yazdani D.D.S. Dr Shelley Quinlan Dr Susan Biali, M.D. Susan Dowse Brent Bishop Richard & Linda Eyre Tosca Reno Jen Hansard Jadah Sellner Mark DeWolf All images sourced from Thinkstockphotos.ca unless otherwise identified.

CONTENTS Oral Health......................................................................................................................................................8 Healthy Smiles - Dr. Shahram Yazdani D.D.S. Without your Health, Nothing else Matters............................................................................... 10 - Dr Shelley Quinlan Feature: A Path to Joy: Finding Your Purpose........................................................................... 12 - Dr Susan Biali, M.D. Finding the Fitness Balance................................................................................................................. 14 - Susan Dowse Eliminate Fitness Obstacles This Year............................................................................................. 16 – Brent Bishop Parenting by Objective........................................................................................................................... 18 - Richard & Linda Eyre Baby Steps Towards Health & Fitness Success...........................................................................20 – Tosca Reno Supercharge Smoothies!........................................................................................................................23 – Jen Hansard and Jadah Sellner, Simple Green Smoothies Fresh Fixes:..................................................................................................................................................24 - Mark DeWolf

261 Montreal Rd, Suite 400 Ottawa, Ontario K1L 8C7 613-688-4903 www.dentistottawa.com Healthy Smiles SMILE! Magazine is published

by Carle Publishing Inc. All content, copyright © 2014, Carle Publishing Inc.All rights reserved.

This publication may not be reproduced, all or in part, without written consent from the publisher. Every effort has been made to ensure the accuracy of all content in this publication, however, the publisher nor Healthy Smiles Dental Clinic will be held responsible for omissions or errors.

Please address all editorial and advertising inquiries to Carle Publishing Inc., 60 Shayla Court, Fredericton, NB, E3G 0N3, Canada. Carle Publishing Inc. is not held responsible for the loss, damage or any other injury to unsolicited material (including but not limited to manuscripts, artwork, photographs and advertisements). Unsolicited material must be included with a self-addressed, overnight-delivery return envelope, postage prepaid.

Carle Publishing Inc. and Healthy Smiles Dental Clinic will not give or rent your name, mailing address, or other contact information to third parties. Subscriptions are complimentary for qualified individuals.

Graphic Design and Layout Provided By: Carle Publishing Inc. Fredericton, NB

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FROM THE OWNER

Dear friends,

Chers amis,

It is with great pleasure that I introduce our first issue of Smile! Magazine! At Healthy Smiles, your oral health is our number one priority, and our organization is built to provide you with exceptional dental care. We understand that a trip to the dentist is not always pleasant, but we strive to change the way that you view and experience dentistry. We aim to meet—and exceed—your expectations by providing you with a “WOW!” experience that diminishes fear and makes future visits nothing but enjoyable. In order to take your experience to the next level, our clinic offers exceptional service in a safe, comfortable environment and convenient extended hours on evenings and Saturdays. Our professionals are trained in every area of dentistry—including sedation—and most importantly, we always have your best interests at heart.

C’est avec grand plaisir que je présente notre premier numéro du magazine Smile! Chez Healthy Smiles, votre santé bucco-dentaire est notre priorité numéro un, et nous tenons à vous offrir des soins dentaires exceptionnels. Nous comprenons qu’une visite chez le dentiste n’est pas toujours agréable, mais nous nous efforçons de changer la façon dont vous percevez la dentisterie et l’expérience que vous en avez. Nous visons à satisfaire, voire à dépasser, vos attentes en vous offrant une expérience remarquable, ce qui permet d’atténuer votre peur et de rendre vos futures visites plus agréables. Afin que votre expérience soit encore plus conviviale, notre clinique offre un service incomparable, dans un environnement sécuritaire et confortable, et des heures d’ouverture pratiques, plus tard le soir ainsi que le samedi. Nos professionnels sont formés dans tous les domaines de la dentisterie — y compris la sédation — et ce qui nous tient le plus à cœur est de pouvoir répondre à vos besoins

We are truly grateful for the opportunity to serve you and your family, and we look forward to seeing you very soon!

Sincerely,

Nous vous sommes très reconnaissants de nous donner l’occasion de vous servir, ainsi que votre famille, et nous nous réjouissons de vous voir très bientôt!

Veuillez agréer mes salutations distinguées.

Dr. Shahram Yazdani D.D.S. Dr Shahram Yazdani, D.D.S.

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CLINIC NEWS/EVENTS “From Our Hearts to Your Smile”: 3rd Annual FREE Day of Dentistry Join us for a day of fun, food & FREE dentistry on Saturday, June 14th, 2014!

It’s not the fear of drills and needles, but the COST that keeps many from visiting the dentist. According to Statistics Canada only about one third of individuals with low income visit the dentist, and studies continue to prove that neglect of oral health can lead to heart disease and respiratory illness.

Mark your calendars! On June 14th, 2014, Dr. Shahram Yazdani and our team of dentists, volunteers and sponsors will provide FREE dental care to 100 patients from 8:00am to 4:00pm.

This is the 3rd annual event for Dr. Yazdani and our team at Healthy Smiles! Last year, we donated close to $20,000 in free dental care to more than 80 patients.

Even more heartwarming is the fact that “From Our Hearts to Your Smile” has spawned similar events

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from other dental clinics across the city. “It all comes down to wanting to provide something greater to my community,” Dr. Yazdani stated at last year’s event.

The line-up will form as early as 6:00am, so be sure to arrive early. See you there!

« De notre cœur à votre sourire » : 3e journée annuelle GRATUITE de dentisterie Venez-vous joindre à nous pour une journée divertissante avec collation et dentisterie GRATUITE, le samedi 14 juin 2014!

Ce n’est pas la crainte des fraises dentaires ni des aiguilles, mais le coût, qui empêche beaucoup de gens, de rendre visite à un dentiste.

Selon Statistique Canada, seulement environ un tiers de personnes à faible revenu, va chez un dentiste, et des études continuent à prouver que le fait de négliger la santé bucco-dentaire peut conduire à des problèmes cardiaques et à des maladies respiratoires.

Marquez vos calendriers!

Le 14 juin 2014, le Dr Shahram Yazdani et notre équipe de dentistes, ainsi que des bénévoles et des commanditaires, fourniront des soins dentaires GRATUITS à 100 patients, de 8 h à 16 h.

Le Dr Yazdani et l’équipe de Healthy Smiles en sont à leur 3e événement annuel du genre! L’an dernier, nous avons fait don de près de 20 000 $ en soins dentaires gratuits, à plus de 80 patients. Ce qui est encore plus réconfortant est que « De notre cœur à votre sourire » a mené à la création d’événements semblables dans d’autres cliniques dentaires, dans l’ensemble de la ville. « Tout se résume à vouloir offrir quelque chose de plus à ma communauté », a déclaré le Dr Yazdani lors de l’événement de l’an dernier.

La file d’attente se formera dès 6 h, donc assurez-vous d’arriver tôt. Nous vous attendons!

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Flossing

Oral Health

Plaque--the main cause of gum disease--is an invisible bacterial film that develops on your teeth every single day. Within 24 to 36 hours, plaque hardens into tartar (also called calculus), which can only be removed through a professional cleaning.

Floss removes plaque and bacteria that your toothbrush cannot reach. If you don’t floss, you are missing more than one-third of the surface of your teeth. If you floss at least once a day, plaque will never get the chance to harden into tartar!

How to Floss Your Teeth

STEP 1: Take a length of floss equal to the distance from your hand to your shoulder. Wrap the floss around your middle fingers, leaving about two inches between your hands.

STEP 2: Hold the floss securely between each thumb and index finger.

STEP 3: Slide the floss between your teeth and curve it into a “C” shape around the base of the tooth, making sure to go beneath the gumline.

STEP 4: Wipe the tooth from base to tip two or three times, making sure to push the floss against the tooth.

STEP 5: Be sure to floss both sides of every tooth, and don’t forget the backs of your last molars! Unwind new floss from one hand to the other as you go.

*Floss BEFORE you brush your teeth— this better allows toothpaste to flow in between and around your teeth.

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Tips

Brushing

Regular, thorough brushing removes the plaque that cause gum disease and the bacteria that promotes tooth decay. Ideally, you should brush your teeth after every meal, because a bacterial attack on teeth begins minutes after eating. At the very least, brush twice a day (once when you wake up and once before bed).

Brushing your teeth isn’t complicated, but there is a right way to do it!

How to Brush Your Teeth

STEP 1: Hold the toothbrush sideways against your teeth. Place the bristles along the gum line at a 45° angle. Bristles should come into contact with the teeth AND the gumline.

STEP 2: Clean the outer surface of 2-3 teeth by moving the toothbrush back and forth, using short strokes.

The tips of the bristles should stay in one place, but the head of the brush should wiggle back and forth.

Make tiny circles with the brush, allowing the bristles to slide gently under the gum. Next, sweep the bristles down (or up) from base to tip. Repeat for every tooth!

STEP 3: Clean the inner tooth surfaces by brushing with back, forth, and rolling motions. Don’t rush! A thorough brushing should take three to four minutes.

STEP 4: Tilt the toothbrush vertically behind the front teeth.

Make several up and down strokes using the front half of the brush.

STEP 5: Place the toothbrush against the biting surface of the teeth and use a gentle back and forth scrubbing motion. Brush your tongue from back to front to remove odour-producing bacteria. *Don’t scrub! Gums that recede visibly are often a result of years of brushing too hard.

Rinsing

Rinsing helps loosen any debris in between your teeth and cleans your cheeks, throat, tongue, and other oral tissues to destroy plaque and bacteria that you can’t see or reach. In order to keep these areas clean, you should rinse your mouth with an antiseptic mouthwash once a day for 30 seconds.

How Mouthwash Works

Antiseptic mouthwash contains the following essential oils: • Eucalyptol, which comes from naturally produced eucalyptus oil. It is known for its strong and pleasant smell, and is used in mouthwash to help reduce inflammation.

• Menthol, which is derived from mint plants. It is used in mouthwash to kill pan and create a cooling effect.

• Thymol, which comes from oil of thyme. It is known for its antiseptic properties, and, is used in mouthwash to kill bacteria.

• Methyl salicylate (also called oil of wintergreen), which is naturally produced by many different species of plants. It is used in mouthwash to kill bacteria and relieve pain.

The combination of these antiseptic and antibacterial ingredients kill the germs in your mouth to prevent and reduce plaque and gingivitis, to keep bacteria from entering the bloodstream, and to contribute to your overall oral health!

In order to cater to different oral care needs, there are many different antiseptic mouthwashes (e.g. anticavity, alcohol-free, or sensitive teeth). Your dentist and dental hygienist will help you determine which type of antiseptic mouthwash is best for you!

How to Rinse Your Mouth

STEP 1: Pour 20 milliliters of antiseptic mouthwash into a small, clean cup.

STEP 2: Pour the mouthwash into your mouth. DO NOT swallow.

STEP 3: Swish the mouthwash around your mouth— from cheek to cheek, and from front to back— for 30 seconds. Time yourself!

STEP 4: Spit the mouthwash out into your sink. *If you use antiseptic mouthwash with fluoride, DO NOT eat or drink for 30 minutes after rinsing!

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So what kind of meals will you be preparing in your kitchen?

Without your Health, Nothing else Matters The importance of putting the right things in your body

By Dr Shelley Quinlan

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would suggest that the most important aspect of your life that impacts the quality of it—is your level of health and wellness. After all, without your health, nothing else matters.

To a large degree your health and wellness depends on what you put in your body day after day after day. I like to call this the biochemical dimension of wellness, which, together with the physical and psychological dimensions of wellness, determines your overall level of health and wellness.

All of which is just a fancy way of rephrasing the age-old (but never more true than today) adage that you are what you eat!

Over 65% of Canadians are overweight or obese. More than any other factor, this is due to the terrible eating habits.

Why are we eating so poorly? In my view there are only two possible reasons for this: 1) people don’t know what foods they should eat (and those that they should stay away from), or 2) people know what to eat (and what not to eat) but choose to eat poorly anyway.

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So for the people in the first category, here are my top three tips on what to put into your body (and not to put into your body): Make vegetables and fruit the cornerstone of your diet. They are packed with the nutrients your body needs to function at its best, and should make up at least 50% of every meal.

Limit processed and fast foods, especially processed flour (white bread) and sugar. Usually the less ingredients that are on a label the better. Get organized and empowered to make your own meals and skip the craving to grab drive-thru on your lunch or evening drive home.

Drink lots of water every day. Proper hydration is often overlooked but it is SO important for proper functioning of the body.

A good rule of thumb is to drink ½ your body weight in ounces every day. So if you’re 150 pounds, drink 75 ounces of water per day. Milk, juice, power drinks, coffee, tea and soft drinks do not count as water!

Drink lots of water every day.

Water is water – pure and delicious with nothing added! Most other liquids we fill ourselves up with have lots of added sugar, dyes and chemicals and should be avoided.

And don’t get tricked by the term “diet” – these are equally bad for you and it could easily be argued that these diet drinks are worse due to the addition of extremely toxic chemicals such as Aspartame.

Just because it contains fewer calories does not mean it is good for you.

Of course there’s TONS more to be aware of for healthy eating, but if you implement these 3 tips alone, you will see a noticeable improvement in your health and wellness.

For those of you in category 2 who already know what to eat and what not to eat but still have trouble eating right, here are my top three tips to help you make better choices at mealtime: Make sure to have healthy snacks nearby at all times—at home, at work, in the car—wherever you spend a lot of your time. Apples, bananas, carrot sticks, almonds, etc. are great on-the-go snacks.

We often make bad choices when we’re starving and don’t have healthy alternatives on hand.

Be conscious of portion size. On a scale of 1-10, if being stuffed is a 10, eat to a 7. Eat smaller meals and snacks (5 or 6) throughout the day (i.e. breakfast, snack, lunch, snack, dinner, snack).

Have patience and give yourself a break. Don’t try to change all your eating habits at once. Your road to improved eating will happen in baby steps. Pick one or two days a week where you can indulge in a brownie, sundae, poutine or whatever. It’s all about making more good choices today than you did yesterday, and more good ones tomorrow than you did today.

For the first time ever, our children have a shorter life expectancy than that of their parents. In my opinion, this is a red flag screaming, “something needs to change”. The good news is you can begin to change this right now – today – by getting in the habit of making nutritious and delicious foods in your own beautiful kitchen. Good luck and have fun with it!

Dr. Shelley Quinlan is a chiropractor and owner of Fredericton Family Chiropractic: A Creating Wellness Centre.

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A Path to Joy: Finding Your Purpose

By Dr. Susan Biali, M.D.

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ver a decade ago, I was training to be an Emergency Medicine physician and became deeply depressed. Today I make my living as a wellness expert, life coach, motivational speaker, author and blogger and I am so much happier. There are multiple reasons that my life is more joyful and fulfilling, but the primary factor was that I finally found my purpose .

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Purpose is very unique, a phenomenon that’s so individual that I believe only you can actually know it or figure it out, though others can provide input and guidance.

Connecting with and living your purpose is a beautiful journey that unfolds in mysterious and surprising ways. It’s not something to be forced. I think of it as a treasure hunt, a perfectly paced adventure with your eyes and heart wide open.

Our society has very specific ideas about which callings are worthy and appropriate. When I first started telling people that I wanted to be a health and wellness educator (and a flamenco dancer) instead of working full-time as a regular doctor, I got criticized.

I used to devour books by inspirational authors. They wrote about purpose, and about everybody having one. I was so frustrated I almost felt physical pain. This concept of purpose connected very deeply with me, yet I was afraid that somehow I was that rare human being who didn’t have a purpose.

“How can you do this?” they would ask, shaking their heads.

“We need good doctors.” I still use my medical education to help people, many more people than I ever could have helped through one-on-one clinical work. Yet the way I’m doing this doesn’t fit most people’s understanding of how a doctor should contribute to the world.

“Seek, and you shall find,” as the proverb goes. I kept searching and eventually my purpose became clear. Yours will, too.

Your purpose doesn’t have to be something big; the value of your impact on others has nothing to do with its scale. The world needs people contributing at all kinds of different levels. If we each could find and inhabit the sphere where we’re supposed to be, and contribute what we were made to contribute, what a beautiful world it would be!

There are many distractions that cause people to miss the purpose of their life. Beyond typical dayto-day distractions (pressure to buy stuff; mind-numbing entertainment; addictions to food; chronic busy-ness) there are also distractions in the form of other people’s expectations.

So how can you identify your purpose?

It may not be obvious and often gradually takes form. There may be several layers or facets to what you are here for.

Here are some thoughts that may help connect you: 1) What do you love to do, that you would do even if you didn’t get paid for it?

Though my career now is directly tied to my purpose, the way you make your living does not necessarily have to do with why you are here. What activity is so “you”, that you would just have to do it, no matter what?

1) What do other people say you’re really good at?

Be careful of going in a direction just because others think you should, but do pay attention to how others compliment you.

People often tell me that they feel uplifted and energized after spending time with me. Not too surprising then, that I now earn my living encouraging others and helping them improve their lives.

1) What is the one thing you want to experience or accomplish, before you die, so that on your last day on earth you feel satisfied and have no regrets?

I often ask this of coaching clients, and the answers are always interesting and revealing. For me it would have been writing a book and becoming a dancer (but really the book is the one big thing).

Today, I do lots of different things professionally, but the writing is the core.

What is that thing, for you?

Don’t worry if you don’t have an answer yet. Keep asking the question, and keep your eyes open for clues that will come your way. The answer will show up, in perfect time.

Dr. Susan Biali, M.D. is an awardwinning medical doctor, wellness expert, life coach and flamenco dancer. She is the author of Live a Life You Love: 7 Steps to a Healthier, Happier, More Passionate You (Beaufort Books 2010). www.susanbiali.com

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t’s January 1, 2014. Along with the rest of mankind, I’m pondering fitness and health goals for the year to come.

Finding the Fitness Balance: When What You’re Already Doing is Enough

By Susan Dowse

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Against the good advice of most fitness experts, I’m moving away from specific goals this year.

Experts say be detailed when it comes to fitness resolutions: I will work out three times per week. I will eat four vegetable servings per day. I will complete a 10 K race.

It was May 2013. I was deep in a work project that was taking up a huge amount of time. I had signed up for an out of town triathlon in early June. It’s a race my husband and I often go to for a weekend with a group of friends. It’s typically great fun.

I understand that detailed approach. But here’s the thing.

Sometimes there is too much detail. Sometimes the list gets too long. Sometimes with all the “I wills” and “I musts” a girl gets exhausted.

But do you know what I did a week after I signed up for the triathlon?

I quit the triathlon.

Sometimes the best thing to do is to stop doing so much.

In recent years, I have felt compelled to set goals around my workouts. Complete a certain fitness program. Enter this or that competition. Train for this or that race. Always pushing for more.

It’s never enough, it seems, to just move and sweat, to enjoy the feeling of being alive.

But somewhere in the middle of last year I realized something simple yet profound. What I’m already doing is enough. My varied early morning workouts are enough. I needed to stop adding more things to do. I’m good…right here.

I had one of those life moments when reality hits. One of those moments when the to-do list and the self-imposed pressure comes crashing in. Do you know those moments? And instead of sleeping, I found myself awake at 4:30 in the morning worrying about all the things I need to do in the next month. I had two big work deadlines the week after the race. I needed to get “real” rides in, but my bike was still hanging from the roof of the garage. I needed to get to the pool more. I needed to practice on open water.

I needed to rent a wetsuit. I had two weeks of work travel between then and the race (which meant no bike and no pool). It also meant a lot of time away from my kids. Nothing earth-shattering; it was just my version of the life-list that everyone has.

Through all this… work, training, life…I also needed to sleep and rest. I needed to not be awake hyperventilating in my kitchen at 4:30 in the morning.

So after a tearful conversation with my husband (which I’m sure he really appreciated at 5:00 a.m.), I quit the triathlon.

Immediately I was flooded with relief. The entry fee already paid didn’t matter. Our portion of the cost of the condo rented for the triathlon weekend didn’t matter.

What mattered was the balance; the ever-tentative, teetering life balance. There would be other triathlons at better times for me. Actually, it wouldn’t matter if there wasn’t another triathlon.

The road, the pool and my bike are always there. The point is to simply use them…and to feel the rush and enjoyment of my body strong and in motion.

So do you know what I did right after the tearful 5:00 a.m. conversation, as my breathing calmed and I physically felt the pressure lift?

I slipped on my running shoes.

I stepped outside into my quiet neighbourhood. It was just starting to rain.

And I ran.

Because I could, and because I wanted to. And it was enough.

Susan Dowse is a Calgarybased consultant, writer and fitness junkie. She blogs at www.lifeinbalancesortof.com.

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Eliminate Fitness Obstacles this Year

by Brent Bishop, On-Air Fitness Expert; Owner, Think Fitness Studios

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he New Year is in full swing and as the statistics inevitably show, the further we get into the year the more people let their fitness routines fall to the wayside. It is so crucial to have fitness goals but that in itself will not get you the results you’re looking for. There are several obstacles that people face when it comes to fitness and many reasons that prevent progression. Knowing the most common obstacles you’re up against can allow you to plan effectively and help to set your path for success for 2014.

Lack of motivation – Change the stimulus every month Loss of motivation is generally from two sources. Firstly, if your exercise routine is not interestdriven you will not be motivated for long. Motivation is only sustained through inspiration.

It is crucial to choose activities that you have a high level of interest in; this will make a big impact on your consistency and motivation. Secondly, the human

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body is amazing at adapting to any stimulus you provide it. If you’ve been sticking to the same routine week to week, eventually you are going to hit a physical plateau. More detrimental is the associated mental plateau that can coincide with adaptation. When things become predictable and monotonous, you will inevitably become bored and discontinue.

Try adding one new exercise class or workout-type every month.

This will ensure you are always changing the stimulus.

Lack of Focus – Create quarterly event goals If you’re exercising to maintain your health, that’s great. If however, your goal is to become stronger, lose weight, increase

behavioral goals. That outcome goal may be to lose 10lbs, increase your upper body strength or fit into your favorite pair of jeans. If you want to dramatically increase your fitness success, align your goal to a tangible event of interest to you. This event could be a running race, cycling competition or perhaps a hiking achievement.

To ensure that you’re always moving forward with a new focus, overhaul your fitness routine every 3 months. To make an even greater impact, try associating your quarterly goals with an altruistic purpose like a charity or cause that is meaningful to you. Doing this, you will not only dramatically increase your drive; you will also make an impact on the lives of others.

endurance and enhance your overall level of fitness, then you need a true focus. Training for fitness results without an action plan is like driving to an unknown destination without a map; it will take you forever to get there and you’ll likely give up and turn back. Your map gets you to your outcome goal, the tangible goal that drives your day-to-day

Lack of Support – Buddy up and share your journey No one achieves success on their own. This is something that also pertains to fitness achievement.

Some studies show that having support during your path toward a specific goal can increase your outcome by over 40%. There are many reasons for this but one of the most important is accountability. Sharing your fitness goals with those who are close to you provides an added level of accountability. Not to mention, those who care about you want to see you succeed and therefore they often adopt

behaviors that support your goal. All of this influence can help to further your motivation and attitude towards goal achievement. Further more, there is something powerful in sharing your fitness journey with someone by including them in your exercise plan. Try choosing a friend and ‘buddy up’ for a workout or take a group class once per week as part of your regular regimen. This will help to keep your exercise routine fresh and add a nice social element into the mix!

Lack of Priority – Get real. Know yourself. Excuse-proof your plan.

We can all come up with several reasons why we didn’t start a workout plan or didn’t get to the gym. It may be lack of time, fatigue, or no motivation…the list goes on. The important thing here is to know yourself and your most frequent excuses and justifications. Taking the time to write down a personal inventory of your reasons for ‘not’ exercising can set a great foundation of selfawareness. From this list you can proactively plan to excuse-proof your regimen. Once aware, it’s important to reprogram your mind and body with new behaviors.

This may mean getting up an extra 30 minutes to ensure you make the time to exercise. If you’re an evening exerciser, try keeping your gym bag in the car to ensure you get to the gym before you get home after work. Excuse proofing helps bring priority to your goaloriented actions.

More about Brent Bishop: IamBishop.com Additional Training Info: ThinkFitnessStudios.com

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Parenting By Objective

By Richard and Linda Eyre

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ost parents say that their children are their highest priority and that parenting is among the most important things they do.

Yet, ironically, we often approach parenting in a reactionary and defensive way.

In fact, during our past 30 years of writing and speaking to parents and families all over the world, three of the most prominent parenting models, be they intentional or unintentional, are: 1. The “All I can do is keep them fed, sheltered and clothed” model. Many parents are so burdened and busy that all they can do is try to meet the physical needs of their kids.

2. The “General Contractor” model. Like a general contractor who lets the plumber and electrician and carpenter do all the work, parents often farm everything out to the teachers, the coaches, and the tutors and don’t actually do much parenting themselves.

3. The “Wait for a problem and hope I can solve it” model. So many parents just drift along, thinking that things are OK with their kids and that if there is a problem, they can go buy a parenting book and find out how to handle the situation.

Instead of these passive approaches, parents today need a proactive parenting model, one where they set and strive to meet specific objectives for and with their children. In fact, we need a model much like a business plan where we clearly define what we

want and then come up with a plan and set aside the time and the priorities to make it happen.

These days, parenting requires more than a defense—we need a real offense! Our kids live in the media culture, in the peer culture, in the Internet culture— and somehow, we must make our family culture stronger than any of these.

In our view, the objective with preschoolers should be to teach them joy—to consciously and deliberately help them learn the social and emotional skills that will help them to be happy and aware and well adjusted. Help and specific programs for doing this can be found at www.joyschools. com.

With elementary age kids, a parent’s focus should shift to teaching responsibility and values.

Perhaps the best way to do this is to focus on a different value and a specific form of responsibility each month. Teaching methods and ideas for doing this are available at www.valuesparenting.com.

a long way in developing this kind of family solidarity.

Family traditions and predictable, reliable practices, from holiday rituals to birthday and Sunday traditions are powerfully important to kids, and actually become the glue that holds families together. It is a good idea to “formalize” and enshrine your family traditions by putting them on a big calendar or in a “family traditions book.

In addition to traditions, all institutions that endure have the consistency and discipline of a set of rules or laws and the shared responsibility of some kind of a working economy. The most basic institution of family needs the same. The laws should be simple and clear and the consequences natural and consistent. And a family economy where each child has household responsibilities is essential. Further ideas for family traditions, family laws, and a family economy can be found at http://www.eyresfreebooks.com/ book_pdfs/Steps_To_Strong_ Family_Optimized.pdf.

And with adolescents and teen agers, the key is helping them make good decisions in advance and learn to get outside themselves and become better at empathy and sensitivity. Ideas for doing both are also found at www. valuesparenting.com.

Developing a proactive family and parenting strategy is not easy, but it may very well be the most important and rewarding thing we will ever do.

With kids of all ages, it is essential to give them the security and identity of a strong family culture within which they can develop individual confidence and uniqueness.

Things like weekly family meetings, a family motto and a family mission statement or creed can go

Richard and Linda Eyre are New York Times No. 1 best-selling authors who lecture throughout the world on family-related topics.

Visit them anytime at www.EyresFreeBooks.com or www.valuesparenting.com or www.TheEyres.com.

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Baby Steps Towards Health and Fitness Sucess Tosca Reno, B.Sc., B.Ed. Certified Nutrional Therapy Practioner

Tosca Reno, B.Sc., B.Ed. is also a certified Nutritional Therapy Practitioner, an author, fitness model, motivational speaker, and has her own Gemini award-winning reality show “Tosca: Flexing at 49”. She is the New York Times best-selling author of Your Best Body Now and the Eat-Clean Diet® series, and is launching her next book, The Start Here Diet, on December 31, 2013. Tosca is also the 2013 recipient of the Canadian Liver Foundation LIVERight Award.

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s I write this to you, I have just returned from a long snowshoe with my black lab, Davidson. I worked up quite the appetite, so I am snacking on a handful of cashews and a few figs. The healthy fats from the cashews, as well as the antioxidants in the figs will improve circulation to increase immunity and protect against common winter infections. Such is life in a Canadian climate. But I wouldn’t always have reached for these snacks. There was a time when a tub of ice cream would have been my first pick, or maybe even a jar of sugar-laden peanut butter. Spoon by spoon I would have eaten my way further into the health crisis I was building – heart palpitations, shortness of breath, fainting spells, and obesity to top it all off. What a mess!

I could barely get myself up the stairs without being completely short of breath, and I certainly wasn’t the 20 WINTER 2014 SMILE! MAGAZINE

At the age of 40, Tosca took control of her life and transformed her overweight and unfulfilled self into a strong, fit woman by eating clean. For the past decade she has been helping an ever-increasing number of followers lose weight and get healthy with the Eat-Clean Diet®.

Tosca translates healthy eating into an easily adaptable and enjoyable lifestyle that has attracted big-name celebrity followers such as Angelina Jolie, makeup artist Bobbi Brown and Paula Abdul. She is a popular guest on numerous national TV, radio and web programs, including Good Morning America, The Doctors, The Early Show on CBS and Fox and Friends.

active and healthy Canadian I am today. You may recognize my story – I have shared it in my best selling series – The Eat-Clean Diet® or my New York Times Best Seller, Your Best Body Now, but it may very well be that you recognize my words because this is your story, too.

With a cold and dark winter upon us, it’s easy to find a number of excuses not to get moving or eat better. Things like “I can’t go outside, so I’ll just curl up in front of the TV” and “this cheesy pasta dish is much warmer than that bowl of salad” or “It doesn’t matter what I look like now – I’m hiding under bulky sweaters – I’ll just put on my winter weight” are all things that easily slip out of our mouths during the winter months. Are these lines similar to anything you’ve uttered recently? To top it all off, our New Year’s Resolutions have either flourished into achievable dreams, or disappeared with the holiday wrapping. Like many people, I get caught up in the moment and make numerous New Year’s resolutions too - sometimes with little consideration for the commitment they will require of me. However, this year I have created a little something to make them much more attainable. So reach into your box of motivation, dust off your resolutions, and let’s see if you can be started again!

If you’re planning to focus on your health and physical fitness this year, I think the best way to Start is by joining me in my latest book endeavor, The Start Here Diet. This book was born out of the need for simple, easy, baby steps towards health and fitness success. I had taken a dive, head first into lifestyle overhaul with my Eat-

Clean Diet® series, and received feedback that perhaps this isn’t always attainable for some. A softer approach was requested.

In this book I am the first to say that losing weight and pushing yourself to get fit can be tough—and fraught with mistakes and pain. But it can also be full of joy, truth and inspiration. If you find a supportive group (family, friends, or otherwise) to keep you motivated, you’ll see the magic start to happen. By taking you back through my original journey, including my personal journal entries, I’ll teach the 3 steps I used at the Start – Diving Inward, Uncovering Your Hidden Foods, and Moving – Just a Little. Are you intimidated yet? I hope not as this is meant to be a gentle approach.

If your best year ever is about health, the first step is awareness – ask yourself how you got to be where you are today. I had to get brutally honest, stand in front of the mirror, and recognize the good (there is always good) and the bad. I had to reason with myself and acknowledge that I hadn’t gotten fat by mistake. My hand had placed food in my mouth for some reason. In my case, it was unhappiness. What is it for you?

TV each night? My hidden foods were a combination of creamy indulgences including cheese, peanut butter and ice cream.

This “hidden food” is slowing you down. Find it and ditch it! You would be amazed at how much improvement you can see just by changing this one element.

The second step is deciding to make a change. Take a moment to really think about that food you can’t live without. Is it the chocolate chip cookie (or cookies) you eat every evening, or is it a bucket of ice cream in front of the

This is your year. Don’t let the fear or the cold or any other excuse set you back.

Finally, it’s time to get moving.

Though I’m not suggesting you have to hit the gym for hours a day. Push yourself to walk a little bit more each day even if it’s only to the end of the driveway.

Then incorporate some form of movement you enjoy into your day, your week, and then, finally, your year. The Start Here Diet has plenty of exercise ideas and menu plans to help you succeed all year long.

You’ll be touching on some deep emotional and physical reasons why you are how you are, but with each small step you are working toward keeping that resolution, and becoming the best version of you that you can possibly be.

This is your time & I am giving you permission to make yourself a priority and change!

If you have decided it’s time for your journey to begin, please remember I am always listening.

Reach out with questions, comments or even a request for support via my blog at www. toscareno.com or on Facebook, Twitter or Instagram.

Visit Tosca at www.toscareno.com.

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Love at First Sip!

by Jadah Sellner and Jen Hansard, Simple Green Smoothies GREEN SMOOTHIE 101: HOW TO MAKE A GREEN SMOOTHIE Hello soon-to-be leafy lover! You may have seen your co-worker downing a glass of green liquid pulp and wondering why would any one drink that. Well, these green smoothies are a quick and easy way to get large amounts of fruits and leafy greens into your daily diet— and give your body the plant-based nutrients it craves. And we promise you they are tasty!

What the heck is in there?!

A pretty simple (and tasty) combo actually, leafy greens + fruit + liquid-base … and maybe some fancy superfood toppings. It may seem like a crazy diet fad, but honestly once you try a green smoothie, you’ll most likely become insanely addicted (like us)! There is nothing better than downing 2 cups of spinach a day in a delightful fashion.

The Simple Green Smoothie Formula:

2 cups leafy greens + 2 cups liquid base + 3 cups ripe fruit will yield about 32 ounces and serves 2 people. Remember to blend your leafy greens and liquid base first. Then add your fruits and blend again.

If you want to get scientific, dark leafy greens contain: high-quality amino acids, important minerals, vitamins, antioxidants and beneficial phytonutrients. Phytonutrients are plant-based chemicals that support your immune system, improve health and longevity, and may reduce lifethreatening diseases. I know that’s a mouthful, that’s why we try to keep the green smoothie lifestyle simple and fun. I think we can both agree fruits and vegetables are good for you.

CILANTRO-MANGO DETOX Enjoy this cilantro-based green smoothie. You’ll find it’s a great way to help cleanse your body of icky toxins.

Serves 2 Ingredients • 1 1⁄2 cup spinach, fresh • 1⁄2 cup cilantro, fresh • 1 1⁄2 cup mango • 2 cup water • 1 cup pineapple • 1⁄2 avocado Instructions Blend spinach, cilantro and water until smooth. Next add the remaining fruits and blend again.

5 Reasons Why We Love Green Smoothies 1. Natural energy booster to keep a little pep in your step in the morning (and during those afternoon slumps).

2. Natural weight loss can he a happy side effect of gulping these in place of a typical breakfast (just make sure to include healthy fats and protein to make it a more complete meal).

3. Stay healthy all-year-long.

Simple way to boost your immune system when you’re feeling under the weather.

4. Packed with disease-fighting antioxidants. The phytonutrients in leafy greens boost your body’s immune system and keep it functioning properly.

5. Hands down— The best fast food. It takes less than 5 minutes to make a green smoothie (and clean up!) and they’re super easy to take on the go– especially when you prep ahead.

Founders of the online resource Simple Green Smoothies, Jadah Sellner and Jen Hansard are two friends on a mission to spread the love of green smoothies. Be certain to check out their website, www.simplegreensmoothies.com, for more information.

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Fresh Fixes Celebrate with Sparkling Wine Mark DeWolf

“I drink it when I’m happy and when I’m sad. Sometimes I drink it when I’m alone. When I have company I consider it obligatory. I trifle with it if I’m not hungry and I drink it when I am.

Otherwise I never touch it, unless I’m thirsty.” – Madame Lily Bollinger

I

tend to share Madame Bollinger’s sentiments and so do many other wine lovers. Sparkling wine has never been more popular. This season consider setting up a sparkling wine bar for your celebrations. The key to a successful sparkling wine bar is to offer a couple different styles and to accompany the sparkling wines with some wellchosen hors d’oeuvres along with some fresh fruit and fruit juices, should any of your guests decide to make some impromptu sparkling wine cocktails.

For the sparkling wine bar, I recommend offering one fresh and light sparkling wine and one that is more bold and complex.

Fresh and Light Many guests find Champagne and other sparkling wines made in the same style too aggressive. Be sure to serve one that is made using the Metodo Italiano. Currently the most popular of this style, which is made by re-fermenting a base wine in a tank rather than a bottle (as is the case of Champagne) is Prosecco. Prosecco, which is made from Glera grapes, grown in a designated area of Northern Italy deliver fresh pear, apple and citrus flavours.

They are generally made in a dry, or slightly off-dry style but are less puckering than most Champagne. They are great all-purpose sparkling wines and match well with a variety of dishes. They also can make the great base to many sparkling wine cocktails; most famously the Bellini which is made by combining peach nectar and Prosecco.

Recommended Pairing:

Parmesan Cups with Garlic Shrimp

Makes 24 pieces

Ingredients: 6 oz ParmigianoReggiano, grated Cooking spray 1-lb salad shrimp, cooked ¼ cup minced fresh parsley 2 cloves garlic, minced Juice and zest of 1 lemon 3 tbsp olive

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1. Spray mini muffin tins with cooking spray and set aside.

2. Line baking 2 baking sheets with parchment paper.

3. Make 2 tbsp mounds of the grated Parmigiano on the parchment paper. Flatten with a spoon. Be sure to leave an inch or more of space between each mound.

4. Bake the cheese in an oven preheated to 300 F for 3 minutes. You may need to work in batches.

Remove from the oven and using a spatula transfer the cheese to mini-muffin tins. Place each individual round of melted cheese in a prepared muffin tin. Press the cheese against the side so they form a cup.

5. Meanwhile combine the shrimp, parsley, garlic, lemon juice, lemon zest and olive oil in a bowl; toss.

6. Fill the cheese cups with the shrimp mixture and serve.

Bold and Complex Champagne is made in a distinctive style. While the Champagne region’s cool climate plays a significant role to its character, it also gains a lot of nuances and complexity thanks to how it is made. Unlike Prosecco, Champagne is re-fermented in the bottle and then allowed to age in direct contact with the lees (spent yeast cells) for varying amounts of time. The longer it ages on the lees the more nut, yeast and fresh bread aromas and flavours it acquires. Champagne is the classic interpretation of this style but a number of Canadian producers from coast to coast are emerging as world class producers. This wine style is best served with flavourful hors d’oeuvres but it also makes a fine base to classic sparkling wine cocktails such as a Kir Royale or the appropriately named Champagne Cocktail which is made by placing a sugar cube soaked with bitters in a flute and topping with a splash of Cognac and 4 to 5 ounces of Champagne.

Recommended Pairing:

Savoury Pancakes with Smoked Salmon Serves 8-10 as Hors D’oeuvres Ingredients (batter): 1 cup all-purpose flour 1 tsp salt 1 cup water 1 tsp dried dill 4 green onions, thinly sliced Pinch pepper Vegetable oil Ingredients (toppings): ½ red onion, skin removed, thinly sliced 9 ounces cold smoked salmon 1 cup sour cream 2 tbsp chopped chives 1. Combine all the batter ingredients and mix thoroughly. The mixture should have the consistency of a light pancake batter. Adjust the amount of water as needed.

2. Add two tablespoons vegetable oil to a non-stick frying pan. Place over medium heat.

3. Fry pancakes in batches.

4. Serve the pancakes on a platter accompanied with smoked salmon and individual bowls of sour cream, red onion and chopped chives.

I

tend to share Madame Bollinger’s sentiments and so do many other wine lovers. Sparkling wine has never been more popular. This season consider setting up a sparkling wine bar for your celebrations. The key to a successful sparkling wine bar is to offer a couple different styles and to accompany the sparkling wines with some well-chosen hors d’oeuvres along with some fresh fruit and fruit juices, should any SMILE! MAGAZINE

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Feature/Vedette: Featured Patient:

Patient vedette :

When Matthew Luloff arrived for his first appointment with us—a complete oral examination—he was not quite sure what to expect.

“I hadn’t had a great experience at the dentist since I was very young,” he tells us.

Quand Matthew Luloff est arrivé chez nous pour son premier rendez-vous (un examen buccal complet), il ne savait pas à quoi s’attendre. « Je n’ai jamais eu de bonne expérience chez le dentiste, même tout jeune », nous dit-il.

Matthew had been on the hunt for a new dentist, and when his fiancée Laura (another favourite patient of ours!) recommended us, he made an appointment right away.

Matthew était à la recherche d’un nouveau dentiste, et quand sa fiancée Laura (une autre de nos patientes favorites!) nous a recommandés, il a immédiatement pris rendez-vous.

Matthew Luloff

Upon arrival, Matthew was pleasantly surprised to receive a warm welcome and a gift from our front desk team. From there, it was smooth sailing. “I was a little nervous, but my hygienist put me at ease right away. She was comforting, kind, and efficient.”

Matthew was also extremely impressed with our use of up-to-date tools and technology, which he believes helped to alleviate any feelings of fear or anxiety that he had previously associated with a trip to the dentist. “I always look forward to seeing the team at Healthy Smiles,” he says, grinning. “I would recommend them to anyone!”

Matthew, an Ottawa native, is an Afghanistan veteran and a recent graduate of the Public Affairs and Policy Management Program at Carleton University.

In 2009, Matthew formed Hearts & Mines, an Ottawa-based alternative group—be sure to check them out at www.heartsandmines.com!

Matthew Luloff

Dès son arrivée, Matthew a été agréablement surpris de recevoir un accueil chaleureux et un cadeau de la part de notre équipe de réception. À partir de là, tout s’est passé en douceur. « J’étais un peu nerveux, mais mon hygiéniste m’a tout de suite mis à l’aise. Elle était réconfortante, gentille et efficace ». Matthew a aussi été extrêmement impressionné par nos outils et nos technologies de pointe, qui, selon lui, ont contribué à atténuer les sentiments de peur et d’anxiété qu’il associait auparavant à une visite chez le dentiste. « J’ai toujours hâte de voir l’équipe de Healthy Smiles », dit-il en souriant. « Je les recommanderais à n’importe qui! » Matthew, originaire d’Ottawa, est un ancien combattant de l’Afghanistan et un récent diplômé du programme d’affaires publiques et gestion des politiques de l’Université Carleton.

En 2009, Matthew a créé Hearts & Mines, un groupe alternatif basé à Ottawa. Allez visiter leur site à www.heartsandmines.com!

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Feature/Vedette: Try Invisalign:

The CLEAR Alternative to Metal Braces!

Take a modern approach to straightening your teeth with Invisalign, a custom-made series of smooth, comfortable, virtually invisible aligner trays created for you and ONLY you. Wear the aligners to gradually and gently shift your teeth into place (as planned by your dentist or orthodontist). There are no metal brackets to attach, and no wires to tighten—just pop in a new set of aligners approximately every two weeks, until your treatment is complete.

This cutting-edge approach to orthodontic treatment has minimal interference in your day-to-day life, and positively impacts how you look and feel about yourself. The BEST part? No one will know that you’re straightening your teeth!

Is Invisalign right for you? Call our office today to schedule a consultation with one of our Invisalign Preferred Doctors! Concerned about cost? Our Treatment Coordinator will work with you to devise a monthly payment plan that fits your budget!

Essayez Invisalign :

la solution de rechange TRANSPARENTE aux appareils dentaires métalliques!

Adoptez une approche moderne pour redresser vos dents avec Invisalign, une série de plateaux aligneurs lisses, confortables et presque invisibles, faits sur mesure pour vous et vous SEUL. Portez-les afin de graduellement et doucement remettre vos dents en place (comme prévu par votre dentiste ou orthodontiste). Il n’y a pas de support en métal à fixer, ni de câble à serrer — il suffit de changer vos aligneurs toutes les deux semaines environ, jusqu’à ce que votre traitement soit terminé.

Cette approche de pointe pour le traitement orthodontique a peu de répercussions sur votre vie quotidienne et a une incidence positive sur votre bienêtre et votre allure physique. Ce qui est encore plus EXTRAORDINAIRE? Personne ne saura que vous êtes en train de vous faire redresser les dents!

Est-ce qu’Invisalign est pour vous? Appelez notre bureau, dès aujourd’hui, pour planifier une consultation avec un de nos médecins spécialisés en Invisalign! Vous êtes préoccupés par le coût? Notre coordonatrice de traitement établira avec vous un plan de paiement mensuel qui convient à votre budget!

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