Healthwise Ottawa Summer 2015 by Judy Field

summer 2015

Ray Zahab Making possible the impossible Veg it up

with our feature helping you and the planet

feisty senator

Mobina Jaffer on human rights

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Editor’S Corner

Serving the greater Ottawa area since 2007

summer 2015 publisher

Judy Field GUEST EDITOR

Liz McKeen EDITOR

Kinneret Globerman CONTRIBUTorS/writerS

Dreena Burton Abe and Tara Cartland Dominique Corbin Kinneret Globerman Teena Hendelman Toby Herscovitch Devinder Kaur Emily Manns Laurel-Lea Shannon Pamela Tourigny Jennifer Tiller Linda Vanderlee Judi Varga-Toth DESIGN

Sandy Lynch PHOTOGRAPHERS

Jamie Kronick Lois Siegel proofreader

Toby Herscovitch

n this summer issue of Healthwise Ottawa, the all-out lives of Ray Zahab, Senator Mobina Jaffer and “Hurricane” Hazel McCallion show us a thing or two. None of them have lived comfortable lives — indeed, their lives have had discomfort, hardship, even danger. But they have not let themselves off the hook — they have not sought the easiest route, the path of least resistance. Instead, they launched themselves head first into fierce battles, unimaginable adventures, lifelong campaigns needing persistence, determination and stick-to-it-iveness. They have had to put their minds to complex and important problems; have had to open their minds and hearts to people whose opinions differed from theirs, or whose beliefs and life experiences were baffling or simply unfamiliar. And they keep on doing it. What lies behind these extraordinary lives? To my mind comes a deceptively ordinary word — commitment. They have committed themselves with whole heart to a cause they believe in, be it prosperity; peace; advocacy; incredible physical challenges — and they do not hold back. Is commitment, then, the key to lifelong happiness? Who’s to say? But at the very least, it seems a necessary precondition to “changing the world,” thereby increasing the sum of happiness on the planet. So should we find a cause or a people we believe in and throw ourselves headlong into the void, bringing our whole being into it — let loose and see what happens? Who doesn’t want to change the world? Liz McKeen

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Gayle Weitzman

Ray Zahab of Chelsea, Quebec has run across blistering deserts and frozen Antarctic terrain, and now turns his fierce determination and skills to educating youth through travel and adventure. See his story on page 42.

Healthwise Ottawa is published seasonally by Healthwise Publications Inc. and is printed by The LoweMartin Group in Ottawa.

Editorial Comments healthwiseottawamag@rogers.com Advertising Enquiries 613-858-4804 or healthwiseottawa.ads@rogers.com www.healthwiseottawa.com

Cover P hoto

Jon Golden

@HealthwiseOtt All rights reserved. Reproduction of content in any form is strictly prohibited without the prior written consent of the publisher. The information provided in this publication is for educational and informational purposes only. It is not a substitute for the advice of a qualified and licensed health care provider. The views expressed herein are those of the writers and advertisers, and do not necessarily reflect the opinions of Healthwise Publications Inc. Occasionally, Healthwise Ottawa receives unsolicited material for publication. Healthwise Publications Inc. may edit, use, or publish such material in whole or in part without compensation to the writer, unless otherwise prearranged.

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s u m m e r 2 015

WH A T ’ S IN S ID E

6 Hurricane Hazel Lives Life to the Max Meet Hazel McCallion, the amazing former mayor of Mississauga

12 The Veg-Friendly Lifestyle Tips for navigating the veg-friendly life, from eating out to feeding your family — and helping the planet at the same time! 32 Feisty Senator Stands Up for Human Rights A Q & A with Senator Mobina Jaffer on her fight for human rights 37 Celebrating a Beacon to Human Rights Turning a spotlight on the Canadian Tribute to Human Rights Monument 39 Yoga Ed Yoga on The Hill — on retreat — and beating the heat

42 Living and Learning with Ray Local ultra-marathoner Ray Zahab is helping youth do extraordinary things 46 Neighbourhood Nuggets In the first of a new Healthwise Ottawa feature, we bring you the new, the unusual, and the ongoing of Wellington West 56 Art and Well-Being: The Healing Connection Art as a healthy pursuit

60 Health Wise Books Books to help you get healthy, and get away from it all

Enter to win a

catered dinner for 4 A delicious dining experience!

See contest details on page 63. Summer 2015 HEALTHWISE OTTAWA 5

Hurricane Hazel Lives Life to the Max By Jennifer Tiller

o say hazel mccallion, a.k.a. Hurricane Hazel, has lived a full life would be an understatement. At the age of 94 McCallion has racked up an incredible number of achievements and life experiences. Recently retired from her job as mayor of Mississauga, a 36-year stint, she is beginning a new phase in her life. Unlike some who retire from long-term positions, McCallion does not appear to be struggling much with the transition. This is a testament to her character and approach to life. As her nickname indicates, not much slows her down. McCallion used to have four full-time staff helping her schedule events and answer emails and telephone calls. When she retired as mayor last year she lost that help. Managing her schedule and requests for her

6 HEALTHWISE OTTAWA Summer 2015

time has been one of the biggest challenges of her retirement. “It has been quite an adjustment,” she admits. It’s no wonder she misses the help. Things have not slowed down for McCallion and she certainly hasn’t spent much time wondering what to do next. She is travelling and devoting more time to favourite causes. In February she was appointed special advisor to the president of the University of Toronto’s Mississauga division. McCallion does not understand people who say they have time on their hands. “If they have, they haven’t looked around enough,” she says. Full days and constant activity may be one of the keys to her good health and longevity. Good genes and a healthy upbringing may also be an important part of the mix. In her recent book, Hurricane Hazel: A Life

Photo: Kathryn Holinrake

Summer 2015 HEALTHWISE OTTAWA 7

with Purpose, McCallion describes growing up in Port Daniel in the Gaspé Peninsula. There was fresh produce from the garden, clean air and lots of outdoor activity. Her older brother Lockhart taught her to skate and she spent many hours playing hockey. In her book, McCallion says the Gaspé years helped develop her core values — hard work, being active in a strong community, and living a life with purpose. Faith has also played an important role in her life. She attends church regularly, and

was an active member of the Anglican Young People’s Association, where she met her husband Sam. As Dominion president of the association, she had her first real experience of politics and of serving constituents. She believes her faith gave her perspective in the political realm. A favourite quote is from Winston Churchill: “We make a living by what we get. We make a life by what we give.” She describes herself as a joiner and encourages others to volunteer. “You have to make time,”

Photo: Ron Duquette

McCallion in Tanzania, 2003. The visit resulted in the establishment of her charity, Hazel’s Hope through World Vision Canada, which raised more than $1 million from Mississauga residents for HIV/AIDS awareness and prevention, safe water and education, health care, and more. 8 HEALTHWISE OTTAWA Summer 2015

she says. “A community is only a healthy community because of the hours people have committed.” It is clear McCallion has taken these words to heart. One of the perks of being retired is that she can devote more time to the Ontario Women’s Hockey Association. McCallion played for a professional women’s hockey team in Montreal for two seasons in the 1940s. The development of women’s hockey is important to her. She has an office at the association now and is on the board of regents. McCallion wants people to know that women can be hockey players and leaders — it does not matter if you are a man or a woman, what matters is how hard a person works and how determined they are to reach their goals. She writes in her book that whenever she faced gender discrimination, she did not “kick up a fuss to draw attention,” she simply worked harder and looked for ways to capitalize. As one of Canada’s longest serving mayors, McCallion devoted 36 years of time and energy to her beloved city of Mississauga. The Mississauga train derailment happened in 1979 while she was in office. She writes that managing that crisis was the most significant success of her time as mayor. A year later, she was acclaimed as mayor, and was re-elected in every election afterwards until her retirement. Tough decision-making has been a part of McCallion’s life. She has learned over the years how to move on from bad decisions. The important thing, she says, is to

Photo: Courtesy of Hazel McCallion

At 5, Hazel McCallion began her lifelong love affair with hockey. She played professionally in a women’s league in the 1940s and continuing to lace up her skates while still mayor of Mississauga.

understand why you made that decision and not to make the same mistake twice. She is a big believer in learning from your mistakes and not dwelling on the negative. She also believes in accepting change. “If you can do something about it, ask yourself what. If you can’t, move on.” She understands this is not easy. She herself has seen many traditions disappear over the years and found that difficult. “But you have to move on,” she says, “You can’t concentrate on the past.” Trying new things is important in life as well. In her book McCallion recounts a personal example — at age 89 Summer 2015 HEALTHWISE OTTAWA 9

she tried zip-lining in Italy. The more a person experiences, the more they break from everyday routines, the better off they will be as they grow older, she explains. Age is just a number as far as McCallion is concerned. Health, passion and determination should be the things that influence how long a person can work. Enjoying what you do is important. She tells people to find their passion and then find work related to it. Although her days have changed, McCallion maintains elements of her former daily routine. She begins her day with stretches and a walk with her dog Missy. She doesn’t eat a lot — loves broccoli, drinks lots of water, but also likes Oh Henry! bars. She takes an interest in medical news and encourages people to read widely on health issues. At the end of a busy day, McCallion is still in the habit of looking over her schedule to gear up for the next day. The only difference now is that she puts her HWO schedule together herself.

Jennifer Tiller is a freelance writer and publicist based in Ottawa. Now over 50, she takes an avid interest in health and wellness issues and is determined to stay active and happy for many years to come.

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Hurricane Hazel McCallion Talks About Living Well Hazel McCallion, the feisty and accomplished 94-year-old former mayor of Mississauga, will share her thoughts on aging well on Wednesday, June 10th. She will also sign copies of her book, Hurricane Hazel: A Life with Purpose. The event, organized by Age Well Solutions, is part of the fourth annual seniors’ month celebration taking place from 8:30 a.m. to noon at the Nepean Sportsplex, 1701 Woodroffe Avenue. There will be exhibitors, prizes and refreshments. More information and tickets are available at www.agewellsolutions.ca. June is seniors’ month — come celebrate with a Hurricane!

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The Veg-Friendly Lifestyle

egetarians and vegans have a sense of what a plant-based lifestyle entails because they live it daily — but still, questions arise. And many readers who are not vegetarian have to admit they’re curious about it. How do plant-based eaters solve some of life’s food dilemmas in a meat-centric society? When it comes to eating out, how does a vegetarian or vegan navigate the vagaries of the restaurant scene, or locate a handy plantbased snack while on the run? And how do you convince your eight-year-old that plantbased foods are as tasty as the hot dogs her classmates are devouring at a birthday party? You may be curious, too, about the bigpicture upside of the veg-friendly way of life — can it really help you reduce your carbon footprint and help the planet stay green? If you’ve pondered such questions, read on for some practical tips and advice on enjoying life the veg-friendly way.

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ID 38979225 © Marina Iakovleva | Dreamstime.com © Fantasiyy | Dreamstime.com

Vegetarians Can Eat Out By Pamela Tourigny

t’s a familiar experience for most vegans. You open the menu at a restaurant selected by your dining partner, hoping there will be something you can eat. Edible would suffice; filling and tasty are probably out of reach. Just please, not another salad… Yup, another salad. At least this one has dressing and some nuts. Eating out has been the bane of many a vegetarian or vegan existence. It’s not just restaurants; finding a healthy bite to eat while running errands, at work, or at social events can be equally daunting. But in 2015, things have never been better for those who follow a plantbased diet. Overall vegan literacy amongst restaurants — and the general public — has improved dramatically over the past five years. You’d be hard

pressed to find a place without at least a vegetarian option. I’ve been vegan for more than a decade and have picked up some tips and tricks over the years that I can share. I’ve also included advice from members of the National Capital Ve g e t a r i a n A s s o c i at ion (NCVA), such as this from Erica G: “Always look up the menu or call ahead of time. Or if you’re part of a dinner party, I think it’s nice to bring something to share with the table.” Don’t Settle People are increasingly tolerant of accommodating allergies and dietary restrictions, some of which are more frivolous than not eating animals. Even if you’re dining in someone’s home, don’t be afraid to (politely) assert your needs; it’s less awkward for your host to know ahead of time and have a chance © Okea | Dreamstime.com

Summer 2015 HEALTHWISE OTTAWA 13

to accommodate, than to find out as dinner is being served. When eating out, be proactive in suggesting vegan or vegan-friendly dining options. Most people don’t mind trying something new. Alex N. from the NCVA advises, “Challenge your friends and family to eat outside their comfort zone, and always be the first to select a place to go that you know is good, or just a popular restaurant that you know has a dish you can eat.” Don’t Be Afraid to Ask Even when things seem bleak, many restaurants are able — and willing — to create a vegan option that’s off-menu; you just need to ask. Other restaurants may not be so vegan savvy, but could end up surprising you. They may simply need help. “When I eat out at a nonvegan restaurant I always channel my inner Colleen Patrick-Goudreau [author and passionate advocate for veganism] and have been very polite and understanding with the waiters,” says Shannon C. “In one case they made me my own vegan chocolate cake on the house because I had been so friendly. I try to focus on education and not to expect that every server automatically knows what a vegan is.” Ethnic Restaurants are Your Friend More than half on my list of favourite vegan-friendly restaurants specialize in international cuisine, and I am hard pressed to name many “Canadian” restaurants — chains in particular — that can feed a planteater adequately. Indian and Ethiopian restaurants are almost guaranteed to leave you with a satisfied belly. 14 HEALTHWISE OTTAWA Summer 2015

Asian restaurants can be hit-and-miss (always ask about fish sauce and meat stock!), but many have a “vegetarian” menu that’s at least a starting point. Italian restaurants usually have something, as do Lebanese and Greek eateries. Do Carry Food with You Sometimes when you’re on the go there isn’t time for a sit-down meal, but you still need something to curb your hunger. Avoid being tempted by junk at the checkout aisle by always carrying a simple snack with you. There are several kinds of plant-based energy bars that make perfect “purse food,” or you can carry snack bags of nuts or dried fruits. (These items are also great for your workplace snack drawer!) Fruit like oranges and grenadillas or passion fruit are perfect for taking on the go. Back to Basics Even if you leave home empty-handed, it’s not complicated to piece together nourishment on the fly…even gas stations sell packets of nuts or sunflower seeds. Most grocery stores now offer to-go meals that are suitable for vegans, and all of them sell fresh produce. It’s about managing our expectations, and remembering it’s just short term. Will we have 25 different kinds of chocolate bars from which to choose? No. But do we need to have that much choice? Psychologists David Meyers and Robert Lane have independently concluded that Western society’s current abundance of choice can lead to depression and feelings of loneliness. Lane asserts that the price of increased affluence and freedom is a substantial decrease in the quality and quantity of community. Perhaps rather than seeing veganism as limiting, we can instead embrace having fewer options because they make us more HWO appreciative of what we do have.

Pamela Tourigny is a decade-long vegan and co-founder of PlantKind and Ottawa Veg Fest. She has worked in marketing and public relations for 12 years, and is the Community Director for Live the Smart Way. Pamela is a runner, and an ultimate (frisbee) enthusiast. Visit www.plantkind.ca and www. pamelatourigny.com.

Quick Vegan Travel Tips 1. Behold the Internet’s bounty. Sites such as www.happycow.net and www. yelp.com are very helpful for locating vegan-friendly eateries anywhere.

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2. Helpful health food stores. Even in locales where no veg restaurants exist, natural food stores tend to be veg-friendly and have mini-buffets or a prepared foods section that can feed you in a pinch. 3. Versatile appliances. If you have the space, carry something like a Magic Bullet with you to open up the world of smoothies, dips, dressings, and puddings. A kettle can also accomplish amazing mobile culinary feats. 4. Single-serve saviours. Travelling with small cartons of soymilk, a bit of Earth Balance spread, and single-serve peanut butter ensures you will never go hungry at breakfast.

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Grass is Greener: How Your Diet Affects By Judi Varga-Toth

ATING GRASS is often the image that comes to mind when a typical Canadian thinks of a vegetarian or vegan diet. Followed closely by yuck! Then comes the barrage of questions: What do you eat? What about protein? Iron? Why on earth would you choose to avoid meat (or dairy or eggs)?

It is precisely because of the earth that many Canadians choose to avoid animalbased products! But letâ&#x20AC;&#x2122;s not get ahead of ourselves. First things first: vegetarians eat everything except meat and fish, and vegans eat everything except meat, fish, dairy, and eggs. That leaves the majority of edible ingredients available to create fantastic, mouth-watering meals including all fruit, vegetables, grains, legumes, nuts, seeds, sea vegetables, herbs and spices, oils and fats, chocolate, sweeteners like maple syrup, as well as coffee, tea, and most other beverages. Research has shown that a balanced diet without any meat, dairy, or eggs has exactly the right amount of protein in it for optimal human health. Ditto for iron and all other nutrients, with the possible exception of B12. According to the Physicians Committee for Responsible Medicine, the average North American

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ÂŠ Infs187 | Dreamstime.com

the Planet in reality consumes double the daily requirement of protein (46 grams for women, 56 grams for men), thereby burdening their bodies and leading to too much unnecessary illness. Leaving aside variety, taste and health, choosing a plant-based diet is the easiest and most effective way, and one with the most hope of success, for individuals to reduce their own carbon footprint. This is why a growing number of Canadians, especially youth and young adults, choose to avoid meat and often also dairy and eggs. This dietary approach is called environmental vegetarianism or veganism. Authorities as wide-ranging as the United Nations, the Worldwatch Institute and the David Suzuki Foundation have done the research and make a compelling case for switching wholly or partially to a plant-based diet to drastically reduce greenhouse gas emissions, prevent ongoing deforestation, conserve water and stop soil erosion. According to Noam Mohr in a 2005 report, A New Global Warming Strategy: How Environmentalists are Overlooking Vegetarianism as the Most Effective Tool Against Climate Change in Our Lifetimes, if everyone

in North America went vegetarian for just one day:

 We

would save over 100 billion gallons of water;

 We

would prevent the release of more than 1.2 million tons of carbon dioxide (as much as France contributes each year to global CO2);

 We would prevent the erosion of more than 3 million tons of soil.

Researchers at the University of Chicago concluded that switching from the standard American diet to a vegan diet is more effective in the fight against global warming than switching from a standard American car to a hybrid. And the startling impacts go on and on. The fact is that our dietary choices have a huge and direct impact on our planet’s sustainability. The beauty of this reality is that choosing to eat fewer or no animal products is achievable for everyone, immediately. It is empowering to realize that we do not have to wait — for governments to legislate, or industries to change, or even to have enough money to drive a Prius or install a solar panel.

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According to the Food and Agriculture Organization of the United Nations, industrial livestock production contributes nearly 40 per cent of all greenhouse gas emissions. This is more than all forms of transportation combined. This is exciting news! To effect change, we no longer have to rely on waiting for our old car to die and replacing it with a greener one. We no longer have to rail against transport trucks and container ships and nasty air travel. While all of these issues are important, they leave us powerless and get us off the hook for environmental improvement. Even more exciting â&#x20AC;&#x201D; every day we have more than 200 opportunities to make a difference for the planet. A 2006 Cornell University study by Brian Wansink found that, on average, people make 221 food and beverage decisions daily. From the smallest

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decisions (do I put milk, cream, soy milk or nothing in my coffee?) to the larger ones (do I eat meat every day or every meal, or choose chicken over beef?), we have an impact that multiplies with every day that we consciously act to better our environment. It is a truism that we should think globally and act locally. We all know it at some level, yet may not consider it possible on a daily basis. Armed with the knowledge that we have over 1,500 opportunities per week to act locally by choosing carefully what we eat and drink, we can make that difference we all want to make. Thich Nhat Hanh, world-famous monk, peace activist and Nobel nominee, has said, â&#x20AC;&#x153;By eating meat we share the responsibility of climate change, the destruction of our forests, and the poisoning of our air and water. The

simple act of becoming a vegetarian will make a difference in the health of our planet.” Simple indeed. No need to wait. Canadian farmers are ready to provide us with the bounty of their fields, greenhouses and gardens. Our farmers’ markets, grocery stores, natural food shops, and farm-gate stands will overflow this season with an array of fruit, vegetables, legumes, grains, nuts, seeds, and more. Vegetarian, vegan, and raw restaurants are popping up like dandelions (okay, maybe not quite that many) and need our patronage to survive and thrive. Not only will our local businesses and producers thank you, but so will the planet we call home. HWO

Judi Varga-Toth has been an environmental activist for nearly 25 years. She opened Credible Edibles (www. c r e d i b l e - e d i b l e s . c a) in 2006 to share her passion for delicious and environmentally conscious food. After six years, she closed the business and moved to a rural property with her husband and three children to pursue her dream of living sustainably off the land. While growing her own food, she also offers workshops and presentations.

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Plant-Powered Eating for Families By Dreena Burton

“B

ut what does your child eat?” A question I often hear when someone learns our family eats a vegan diet. My husband and I have been eating plant-based food for 20 years. I’ve nurtured three pregnancies with plant foods, and we are now raising our three daughters on this diet. At 14, 10, and 5, they have never tasted meat or cow cheese, and instead love foods like lentils, quinoa, avocados, sweet potatoes, coconut milk, and cashew cheese. If you have children curious about eating vegetarian — or you would like to move your family into eating plantbased foods — it can be done (and may be easier than you expect)! Eating a plant-powered diet means not eating any animal products, including meat, dairy, and eggs, and foods made from those products (for example, cow cheese, ice cream, yogourt). It also means eating healthful, whole-plant foods that are nutrient-dense.

Plant-based foods include legumes (beans), whole grains and grain products, nuts, seeds, vegetables, and fruits. Products like plantbased milks, yogourts, cheeses, and meat substitutes can also be included. While it may seem limited at first, it’s actually quite an expansive diet with the range of plant foods available. This diet is far more about what we do eat, rather than what we don’t! Even better, these foods can be combined in numerous ways for recipes that are irresistible.

Summer 2015 HEALTHWISE OTTAWA 21

Most new to the vegan diet are delighted with the new food experiences they are enjoying, including a wider range of whole-plant foods, and a sampling of new flavours and cuisines. When it comes to raising children, the same holds true. Diet is learned, and children grow to love the foods they know. If raised eating sugary cereals, ham sandwiches, cheese strings, and chicken nuggets on a regular basis, children will continue to want these foods to the exclusion of healthier options. But introduce healthy choices early, and children enjoy — and ask for! — these foods. Start as early as possible, introducing things like sweet potatoes, zucchini, quinoa, and beans as first foods, and expand on plant-based offerings as children grow and develop. Model those healthy eating habits, and your kids will be

inclined to follow your lead into school years and beyond. In my own experience as a mother of three, I have seen our children develop an understanding and appreciation of real food, and a fondness for home-cooked meals. Sure, they all have their food preferences, and they have all gone through “picky” stages. Yet overall, they consume a healthy variety of whole-plant foods, and enjoy eating nourishing meals. Set a solid foundation for healthy eating in youth, and it will be a gift they carry into adulthood. But...what if your children are already school-aged or teenagers, and you want to include more healthy plant-based foods in their diet? It’s never too late to start. Truly! Here are some of my top tips for transitioning with older children: ➤ Find some staple vegan substitutes in the beginning to replace familiar foods. It’s helpful to include some vegan convenience foods like vegan burgers, hot dogs, and ice cream at the outset. Just to show your children that these new foods aren’t all that different — and are actually incredibly delicious! As you all become more comfortable with the diet, you can rely on these foods less often, and incorporate more whole foods.

22 HEALTHWISE OTTAWA Summer 2015

➤ Work on the foods they already love, and make some simple vegan swaps. For instance, if they love tacos, try substituting vegan ground round for meat, or a combination of brown lentils and chopped tempeh for the

meat. If they love fettucine or mac ’n cheese, make a vegan version with a cashew cream. Try adding some vegetables they love — like peas, steamed or chopped cauliflower, or carrots. ➤ Be open to trying a selection of plant-based milks to replace cow milk. There are many varieties to choose from now (coconut, almond, cashew, flax, hemp, soy, oat) and they all have slightly different taste profiles and textures. So be open to trying several until you find your favourites. ➤ Get the older children involved. Ask them to select a new recipe to try from a plantbased cookbook, or maybe an ingredient that’s new to the family. Once they feel invested in the food or process, they are more likely to give it a try! ➤ Accept some dislikes. Remember that as adults, we all have foods we really love and really don’t like! Our children are entitled to have the same. These preferences may change over time. But remember to

celebrate the food successes, rather than the frustrations. Whether we have a big or small family, with young or grown children, we can all eat more plants more often. These choices are healthy, compassionate, and far gentler on our planet than meals with meat and dairy. And remember, plant-powered eating is not about perfection — but rather practice. The upside? The more you practice, the easier it becomes (and the more delicious). You can get started with the recipes on the next page — perfect for HWO summer picnics and barbecues! Dreena Burton is the author of five vegan cookbooks, including Plant-Powered Families. She lives in British Columbia with her husband and “weegans,” and blogs at www. plantpoweredkitchen.com.

Veggie Magic

e give you four yummy recipes, hot off the press, from Dreena Burton’s new cookbook Plant-Powered Families. Power up on these vegan dishes. From a salad to a main, to two dessert recipes, these vegan dishes will delight your palate.

➥

Summer 2015 HEALTHWISE OTTAWA 23

Photos: Nicole Axworthy

24 HEALTHWISE OTTAWA Summer 2015

recipes from Plant-Powered The Benefits ofFamilies Grains

Southwest Quinoa Salad Precook quinoa and you can have this salad on the table in a flash! The flavours are bright and fresh, and the addition of avocado rounds out the spice and tang. This isn’t overly spicy, and the heat level really depends on the type of salsa you use. I use a mild salsa, and our kids love it! Serves 3 to 4. 2½ to 3 tablespoons freshly squeezed lime juice ¼ to ½ teaspoon agave nectar or pure maple syrup 2 cups cooked and cooled quinoa 1 cup black beans ½ to ¾ cup chopped avocado, tossed in squeeze of extra lime juice (see note) ½ cup corn kernels (opt for organic, frozen is fine) ½ cup mild or medium salsa (see note) ¼ cup diced red bell pepper ¼ cup chopped cilantro (optional; can substitute flat-leaf parsley) 3 to 4 tablespoons chopped green onion (just the green portion) ½ teaspoon cumin, or more to taste ¼ rounded teaspoon sea salt (see note) ⅛ rounded teaspoon allspice In a large bowl, combine the lime juice, agave nectar, quinoa, black beans, avocado, corn, salsa, red bell pepper, cilantro, green onion, cumin, sea salt, and allspice. Add extra lime juice and sweetener to taste, as well as any additional seasoning. Refrigerate until ready to serve.

Notes Avocado: If making this salad ahead of time, do not add the avocado, as it will discolour. Toss together all the ingredients, chill, and then work in the avocado/lime juice before serving. Salsa: I normally like mild salsa, but you can use a medium salsa in this salad. For kiddos, you may want to use a mild salsa. I find ½ cup is just enough, but feel free to add another few tablespoons if you like it saucier! Salt: Start with about ¼ teaspoon of sea salt, then adjust to add extra later if needed. You may want a little more depending on the brand of salsa that you use. Serving Suggestions: This is a fabulous potluck and summer salad — double the recipe for a large crowd. Serve as is, with snacking tortilla chips, or pair with roasted potatoes and vegetables.

Summer 2015 HEALTHWISE OTTAWA 25

Umami Sun- D and Almond

26 HEALTHWISE OTTAWA Summer 2015

recipes from Plant-Powered Families

Dried Tomato Burgers This has fast become one of my FAVE burger recipes! The flavour is full of umami depth from the nuts, tamari, and sun-dried tomatoes. They taste fantastic paired with sliced avocado in burger buns, or wrapped in whole-grain tortillas! Makes about 6 patties. 2 cups raw almonds 1½ tablespoons tomato paste ½ teaspoon dried rosemary or 1½ teaspoons fresh rosemary leaves ¼ teaspoon sea salt 1 small to medium clove garlic, cut into quarters 2 tablespoons balsamic vinegar 1 tablespoon tamari or coconut aminos ¾ to 1 cup sliced green onion ½ cup sun-dried tomatoes (pre-sliced, or chopped before adding to processor; see note) 1½ cups cooked and cooled quinoa (can substitute brown rice)

Note Sun-Dried Tomatoes: Some varieties and brands of sun-dried tomatoes can be very tough and hard, and others quite soft. If the ones you have are soft, go ahead and add them straight — but if they are very hard, it is useful to soak them in boiling water for a few minutes to soften (be sure to fully drain and pat dry before adding to the processor).

In a food processor, add the almonds, tomato paste, rosemary, sea salt, garlic, balsamic vinegar, and tamari. Puree until the nuts are very finely ground. Be sure to grind them fine enough so that the almonds release some oils and become a little sticky; that will help bind the burgers. Then add the green onion and sun-dried tomatoes and pulse through until the mixture becomes dense and starts to hold together. Add the quinoa and process/pulse through again until well incorporated. Refrigerate for a half hour, as it helps make it easier to shape the patties. After chilling, take out scoops of the mixture and form burgers in your hands. I scoop generously with an ice cream scoop, roughly ⅓ to ½ cup for each. To cook, heat a nonstick skillet over medium heat. Cook the patties for 5 to 7 minutes on the first side, and then another 3 to 5 minutes on the second side until golden brown. These patties hold their shape well, but if they are flipped a lot and overcooked they become more crumbly and dry. Serve with the fixings of your choice. Summer 2015 HEALTHWISE OTTAWA 27

28 HEALTHWISE OTTAWA Summer 2015

recipes from Plant-Powered Families

Raspberry Banana Pudding This raw pudding is bright and vibrant-tasting, and boasts a cherry pink colour. It’s also perfect for any time of the year as it uses frozen raspberries. Bonus: you can make this pudding faster than you can read this recipe! Serves 2. 1 cup ripe banana, sliced 1 cup frozen organic raspberries 1½ to 2 tablespoons plain raw almond butter (see note) 2 teaspoons white chia seeds ¼ teaspoon ground cardamom (see note) 1 to 2 pinches salt 1 to 2 tablespoons pure maple syrup (or more to taste) 2 to 3 tablespoons unsweetened shredded coconut (optional) Using a high-powered blender (if using a standard blender, see chia seed note), add the banana, raspberries, almond butter, chia seeds, cardamom, salt, and 1 tablespoon of the maple syrup. Puree on a high speed for a minute or so until fully blended and smooth (do not blend too long as it will heat up the mixture). Taste, and add additional maple syrup if desired. Puree through again, then stir in coconut. Transfer to serving dishes and serve immediately, or refrigerate for a few hours before serving (see note). Kitchen Tip: This pudding tastes best if served within a day of making it, as the banana will oxidize and not taste as fresh. This is why I opted for a small batch, so that there are not a lot of leftovers. But, if you have several happy mouths to feed, feel free to double the batch!

Notes Banana: I do not use frozen banana slices here. Since frozen raspberries are used, your blender may have a hard time pureeing the mix if the bananas are also frozen (though a high-powered blender can handle it). Almond Butter: I first tried this pudding using a brand of almond butter called Jem. They make a line of raw nut butters that are sensational. The ‘Coconut Cardamom Almond Butter’ worked exceptionally well in this pudding. But, it’s not a widely available nut butter. So, I made a version with plain almond butter, and added some sweetener and cardamom to revisit the essence of the Jem nut butter. If you do have the Jem nut butter you can make this pudding without the added cardamom, and with just ½ to 1 tablespoon of maple syrup. Chia Seed: A high-powered blender will pulverize the whole chia seeds. If using a standard blender, try using 1½ to 2 teaspoons of ground chia instead.

Summer 2015 HEALTHWISE OTTAWA 29

recipes from Plant-Powered Families

Fudgesicles

Fudgesicles were one of my favourite treats as a kid. Now, I make a much healthier version for my own kiddos, and they love them just as much! Makes 5 to 6 fudgesicles. ⅓ cup macadamia nut butter or raw cashew butter ¼ cup coconut sugar 3 tablespoons cocoa powder ⅛ teaspoon sea salt ½ cup non-dairy milk ½ teaspoon pure vanilla extract 1½ cups frozen banana slices

In a blender, puree the macadamia nut butter, coconut sugar, cocoa powder, sea salt, milk, and vanilla extract until smooth. Add the bananas and puree again. You will need to scrape down the blender a few times while pureeing. Once the mixture is smooth and liquid, pour into ice pop molds and freeze until set.

Recipes from Plant-Powered Families by Dreena Burton, reprinted with permission from BenBella Books. For more of Dreena’s recipes, visit www.plantpoweredfamilies.com. 30 HEALTHWISE OTTAWA Summer 2015

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Feisty Senator Stands Up for Human Rights By Toby Herscovitch

n the battle for women’s rights, Senator Mobina Jaffer is a dogged fighter. A Canadian senator since 2001, she is a champion of human rights, especially for women and children. This struggle has taken her across Canada and to some of the most dangerous parts of the world. She is convinced that: “We cannot have any peace process without women at the table.” Strong words for a woman who is at heart a mother and grandmother. She gets emotional when she recalls witnessing a young girl killed by a cluster bomb at the border of Syria, or imagines living in a conflict zone and worrying every day if her child will come home. Officially, the Honourable Mobina Jaffer, Q.C. represents British Columbia and chairs the Senate Committee on Human Rights. She also recently chaired a Senate study on the sexual exploitation of children in Canada; and, from 2002 to 2006, was Canada’s Special Envoy for Peace in Sudan and led the Canadian Committee on Women, Peace and Security. Photos: Lois Siegel

In 2014, Senator Jaffer won one of the RBC Top 25 Canadian Immigrant awards. The daughter of refugees Summer 2015 HEALTHWISE OTTAWA 33

from Uganda, her family was exiled from that country in 1972. After arriving in Canada in 1975, Senator Jaffer, who earned a law degree in London, England, rose to become Canada’s first African-born, Muslim and South-Asian senator. As Canada celebrates, in June, the 25th anniversary of the Canadian Tribute to Human Rights Monument, of which Senator Jaffer is an honorary patron, Healthwise Ottawa met the senator to discuss her tireless work on human rights. Q: W hat is the key role of the Senate’s Human Rights Committee? A: Our focus is on international treaties and human rights resolutions and how these are applied in Canada. One key area is protecting the rights and security of children. Today, we are doing a study on the Hague convention on international child abductions. Canada has agreements with some developing countries to bring children of abductions back home, but not with Muslim countries, so we are studying how we can change this. And I specialize in UN Security Council Resolution 1325, which was led by Canada, about giving women in conflict zones full participation in the process [of preventing and resolving conflicts, and peacekeeping]. Q: W hy is it so important for women to be at the peace table? A: When I was Canada’s Envoy for Peace in Sudan, we brought 17 women to the peace process in Darfur and they brought new perspectives to the table. Wars used to be fought on battlefields. Today they are fought in communities, so women and children are very much affected. In Darfur, for example, men came to the negotiations with ideas 34 HEALTHWISE OTTAWA Summer 2015

about who should be leaders and how to divide land and resources. Women wanted immediate resources for their community — food, water, shelter, and education. I remember a lot of argument between the rebels and government on where a certain river should be divided. One woman finally said: ‘Why are you spending two days on this? I used to collect water from that river, but it dried up years ago!’” Q: In Canada, what was a key finding from the study on sex exploitation of children? A: One of the main things we looked at was the challenge that aboriginal children face because of their vulnerable situation. This abuse is even more under-reported than for women. We recommended that Canada put in more resources [to protect children] and share procedures from some good programs that already exist in various parts of Canada. Q: I s there an achievement that stands out for you? A: My most satisfying work was holding 13 roundtables with Israeli and Palestinian women [in the mid-2000s]. Because of the situation at that time, we couldn’t have both sets of women come together, but we insisted that in Israel we bring Jewish and Arab women together; and in the Palestinian Territories, both professional women and refugees. Then, I was invited to the Golda Meir Centre in Israel, where I was able to bring Palestinian women to Haifa to talk to Israeli women. The first few days were painful, but then we saw agreement on some issues and arrived at some common ground. You have to keep at it. I believe that if the dialogue does not include these women, the region won’t be able to reach peace.

Q: What is a key frustration in your work? A: I have been involved in the women’s movement since university. We’ve come a long way, but sometimes I fear we are regressing now. I have this theory that when you are semi-comfortable, you don’t fight as much. In Canada, we have enough rights that we have the illusion we are equal — especially young women. We aren’t. There are still wage equality issues, not enough women in government, childcare needs, abuse of women, etc. When I was president of the National Women’s Commission under the Liberals, we fought hard for longer maternity leave. Nothing happened until a woman became minister; she had two children and understood what a difference maternity leave could make.

Out of that was born one year of maternity leave. So I say to women, ‘Don’t think others understand your reality — you have to be there to express it. You have to fight for rights for your daughters!’ Q: How did you get involved in human rights? A: My late father was in the core group who fought for independence in Uganda and my

Summer 2015 HEALTHWISE OTTAWA 35

mother was the first South-Asian woman to go to university in East Africa. So in our household my parents always talked about and stood up against injustice. Then in university I was involved in human rights issues, from abortion rights to fighting racism and apartheid in South Africa. Later on, as a lawyer, I came face to face with domestic violence. Even if I won a case, I would often hear that the woman was later killed. I realized that getting court orders wasn’t enough — you have to change a society’s culture. So I formed a group of immigrants and visible minorities to help ensure we don’t use culture as an excuse to take people’s rights away. Q: What advice would you give women who want to make a difference? A: Whatever you are concerned about, thinking about it is not enough — you have to act. Go with your comfort level, don’t worry about reaching the top of the ladder. Just start, and other opportunities will come to you.

I learned this from my dad. He was very persistent. He was passionate about education for women. He would build schools in Uganda — just start them and then find the money. What was amazing is that, after my father passed away last December and we went to Uganda to bury him [as was his wish], my dad’s work was still remembered — 40 years later! Sometimes I said: ‘Dad, I’m tired, I can’t push anymore,’ and he would say, ‘Take a rest today, then start again tomorrow.’ So my best HWO advice is, never give up! Toby Herscovitch is a freelance writer whose work appears in mainstream and community media. She was previously a corporate public relations advisor and magazine editor, and founded the communications firm T.H.ink. Toby volunteers for Na’amat Canada, which helps disadvantaged women and children.

Meet Senator Jaffer June 16, 2015, 7:00 p.m. Senator Mobina Jaffer is the keynote speaker at Sweet Finale on June 16th celebrating the 90th year of Na’amat Canada’s work improving the lives of women and children. The senator will expand on her role leading human rights initiatives, her passionate advocacy for women’s and children’s rights and her fascinating personal story. The event, to be held at the Soloway Jewish Community Centre, 21 Nadolny Sachs Private, is presented by Na’amat Canada, part of a worldwide Movement of Working Women and Volunteers, and its generous partners: the Women’s Collective Philanthropy Program and Sarah’s Tent. Refreshments will be served, and tickets are $10 per person or couple — you can bring a partner or friend! All funds will be donated to the various causes of the presenting partners, largely serving disadvantaged women and children. To reserve tickets, contact: 613.788.2913 or naamatottawa@gmail.com.

36 HEALTHWISE OTTAWA Summer 2015

Celebrating a Beacon to Human Rights By Teena Hendelman

ignitaries will turn the spotlight on the Canadian Tribute to Human Rights Monument in Ottawa on June 12th, during the 25th anniversary year of the sculpture’s unveiling. Lights now accentuate the red granite and concrete structure on the grounds of City Hall at Elgin and Lisgar.

When the monument was unveiled by the Dalai Lama in 1990, it was unique in the world. With the endorsement of many distinguished patrons, recently including Senator Mobina Jaffer featured in this issue, and hundreds of donors, the monument became a reality and continues to play an important role. It remains a powerful reminder of the vigilance needed to preserve the rights and dignity of each person and community. Held high by concrete figures are the words: equality, dignity, rights. These concepts are inscribed in English and French, as well as in Canada’s 73 Aboriginal languages — symbolic of Canada’s heritage. For information on the monument, visit www.cthr-mcdp.com. HWO

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When the Peace Tower Rings at Noon By Dominique Corbin

e’ve had our share of recordbreaking cold snaps and snow days this past winter. Now that spring has sprung, we can make way for a long-awaited summer. Along with the typical events that welcome us into a warmer climate — Ribfest, the Jazz Festival — there’s also Yoga on the Hill.

This annual event dates back to 2006, when a few yogis decided to take their practice outdoors, in the heart of the nation’s capital. It’s been a tradition ever since, growing in numbers each year, attracting hundreds. Every Wednesday, bring your water, a mat, and a towel for an hour of sunshine, stretching, and overall bliss, starting at noon. With the exception of thunderstorms, this class happens rain or shine. There are countless benefits to taking your mat out into the fresh air. Not only are you getting a good workout, you also get your daily dose of vitamin D. Especially during the winter months, Canadians have a tendency to vitamin D deficiency and need to get their dose through a multivitamin. As little as 20 minutes outdoors is sufficient to get your recommended daily dose, which has been shown to improve your mood and bone health and strengthen your immune system. This event in particular also helps foster a sense of community, uniting studios from all over Ottawa, which allows you to experience different yoga styles as well as some of the best

instructors of the area. Are you a newbie to yoga? No problem. All levels are welcome and there are always volunteers walking around the grounds to help you out if you’re a little lost in a pose. Finally, this time of year encourages people to pound the pavement, so to speak, whether it’s biking to work or training for an upcoming marathon. But this can also lead to tight hips and hamstrings and sore knees. Balancing out your exercise regime with some stretching can be very beneficial. It can help you recover faster, reduce your risk of injury and who knows, maybe reach your next “personal best.” So come join us on the hill this summer — you’re sure to leave with a lighter heart and a stronger body, and maybe even a nice tan. See you on the mat. Check out the Lululemon Rideau Centre Facebook page for more information: www.facebook.com/lululemonRideauCentre. Dominique Corbin is currently a yoga instructor at Bikram Yoga Ottawa. She has a degree in kinesiology from the University of Moncton. She feels blessed to be able to help others find balance in their daily lives, through a sound body and mind. Summer 2015 HEALTHWISE OTTAWA 39

Retreat to Go Forward By Devinder Kaur

hysicist ma x planck said, “When you change the way you look at things, the things you look at change.” This happens in a yoga retreat. Yoga retreats create the perfect environment to take a step back and see our true selves, to watch our thoughts and the behaviours that hold us back. In as little as a few days, we can start changing the way we live by going beyond our ordinary routines.

On retreat, there is time and space to do things just for you. Many people on retreat take this time to make conscious change. If you are reassessing your life in any way, thinking of a career change, moving, going through a divorce, or experiencing the passing of someone close, then attending a yoga retreat is a healthy and supportive way to gain deeper understanding and insight. It can help you build courage and strength to create positive change. Dietary and other changes can happen more easily on retreat because the days are structured and you are almost guaranteed to eat extremely well-prepared food in a beautiful environment. Some stop drinking alcohol and coffee, or make changes to their diet, such as removing sugar. Others have a digital detox and unplug all electronics so they can recharge their own batteries. As you carry out the daily practice of yoga, meditation, and mindfulness, and 40 HEALTHWISE OTTAWA Summer 2015

relax into the retreat pace, your mind quiets and you then have the mental space to welcome new ways of thinking and being. Also, by getting to know the other retreat participants, you hear new ideas and different perspectives. We often hear about going beyond your comfort zone. A retreat is the perfect opportunity to try some yoga and meditation practices that you don’t usually try at your home studio. If you typically gravitate to the more athletic practices, maybe it’s time to try chanting and meditation. It works the same in reverse. Who knows, you may find a new practice that you love! Something unique happens when a group of individuals gather together in a beautiful location to share the practice of yoga and meditation. I encourage you to let go of the excuses as to why you haven’t yet gone on a retreat. One key to happiness is getting clear and focused about what you really want and then making it happen. No excuses. Devinder Kaur is a certified hatha and kundalini yoga teacher and lead teacher trainer in Ottawa. She is the director and owner of PranaShanti Yoga Centre. For more information, visit www.pranashanti.com.

Yoga to Keep Your Cool By Abe and Tara Cartland

ummer at last! While we all celebrate the return of warm weather, we occasionally succumb to irritation, anger, or restlessness when outside temperatures soar and our bodies begin to overheat. Keep yourself cool in body and mind this summer with these simple yogic techniques. Breath is an important component in how the body regulates temperature. The yogis have passed along a breathing technique called Sitali Pranayam, which is a cooling breath that has been likened to our own personal air conditioner. This breath is done by sticking the tongue out and rolling it into the shape of a straw or a taco shell. If your tongue doesn’t curl that way, purse the lips like you were about to whistle. Once the tongue is curled or the lips pursed, take a full, long inhale through the tongue like you are sipping in air. Then close the lips and exhale completely through the nostrils. You will notice a cooling effect in the mouth and tongue. Start with three minutes at a time and slowly work your way up to a longer 10-minute session. This breath can reduce heat in the body during times of hot weather, hot flashes, and even fever. Another helpful cooling breath is called leftnostril breathing. The left side of our body is the cooling “yin” side and these qualities are activated when we target that nostril. Simply

block your right nostril with your thumb or finger and begin to take long deep breaths through the left nostril. This can keep you cool and calm you down during times of emotional stress as well as heated anger. Heat can make us feel lethargic and slow; to honour this natural tendency, we could consider a yin yoga practice on hot days. Yin yoga is a cooling system, as we hold postures in a relaxed state for several minutes, inviting the release and opening of the body. Many of the postures, like child’s pose, legs up the wall, and forward bends, have a cooling and relaxing effect on the body. It may sound crazy but many people use hot yoga to help them acclimatize to the heat. A regular heated practice will help the body become more efficient at cooling itself. Practise with mindfulness and enjoyment, and keep cool this summer. HWO Abe and Tara Cartland are the owners of Rama Lotus Yoga Centre. They believe that yoga is a lifestyle that can bring peace and greater enjoyment to our lives. It is a great honour for them to be able to share it with others. Summer 2015 HEALTHWISE OTTAWA 41

Living and Learning with Ray By Laurel-Lea Shannon

aking the impossible possible is Ray Zahab’s full-time occupation. Over the past 11 years the Chelsea, Quebec ultra-marathoner has run across the most challenging and remote landscapes on the planet. From blistering hot deserts to the brutal icy terrain of the Antarctic, his list of ultra-marathons includes running across the Sahara desert — 7,500 kilometres in 111 days; running across the Gobi desert in Mongolia — 2,300 kilometres in 35 days; and running, mostly uphill, from Hercules Inlet to the South Pole, while pulling a sled of supplies that weighed close to 200 pounds, setting a new world record — 1,200 kilometres in 33 days. Photo: Jon Golden

42 HEALTHWISE OTTAWA Summer 2015

And those are just the highlights. By all accounts it’s an inspired and passionate life. But it wasn’t always so. As a young man in his 20s, Zahab was sedentary and a pack-aday smoker, and by his own admission, going nowhere. That all changed in 1997. “I wasn’t satisfied living my life the way it was. I knew I wanted to change,” says Zahab. His brother John, an athlete and a certified strength and conditioning specialist, became his role model. Following in John’s footsteps, Zahab took up competitive mountain biking and adventure racing. By New Year’s Eve 1999, he was ready to make a final commitment to his healthy new lifestyle, and butted out his last cigarette. But he still wasn’t a runner. Then one day in 2003, Zahab picked up an adventure magazine and read about a 160-kilometre ultra-marathon race, the Yukon Arctic Ultra. Advertised as the world’s coldest and toughest ultra-marathon, it piqued his interest. What would it be like to do that, he wondered? He decided to find out. Zahab started running and the following year entered the race. To his surprise, he won it. Crossing the finish line first in such a gruelling non-stop race changed him. “It made me realize that human beings can do amazing Photo: impossible2Possible

things when they put their minds to it,” says Zahab. He now knew what he wanted to do with the rest of his life. Fast-forward to February 2007. Zahab is running across the Sahara Desert with two friends, raising awareness for clean water initiatives in Africa. Averaging an amazing 70 kilometres a day, they end their journey 111 days later by stepping into the Red Sea. While doing this ultra-marathon Zahab experienced the different cultures of North Africa, and learned how a lack of clean water seriously impacts people’s quality of life. “And I thought, wow! You can learn so much through travel and adventure,” he says. “Wouldn’t it be great if we could create something for 16-, 17-, 18-year-olds to learn this way, through adventure?” It was a pivotal moment, giving him a new life focus: to inspire and empower youth. Never one to move slowly, Zahab, with his wife Kathy, an environmental engineer and also a runner, launched impossible2Possible (i2P) the following year. Summer 2015 HEALTHWISE OTTAWA 43

21st Century Learning This non-profit organization, i2P, provides opportunities for youth ages 16 to 21 (called youth ambassadors) to take part in expeditions around the world. Running an average of a marathon a day, the youths experience their version of Zahab’s Sahara run. Following Zahab’s philosophy that learning is more meaningful when it’s linked to reallife adventure, i2P includes in-the-field studies with a virtual and interactive online component that brings the expedition to students in classrooms around the world. What’s more, it’s completely free — to the youth ambassadors, the schools, and the tens of thousands of students who have participated in the past 10 youth expeditions.

Youth Inspiring Youth In-the-field youth ambassadors have studied such topics as biodiversity in the Amazon,

ecosystem services in the Peruvian jungle, access to health care in India and, in 2013 in Utah, the rise of the dinosaur. For the Utah expedition, five youths ran 30 to 40 kilometres each day in Grand StaircaseEscalante, a vast and rugged protected area covering much of the southwestern Utah desert. “As they ran, they told the story of the rise of the dinosaur,” says Zahab. Each of the seven days started with a team meeting and then the youths ran to the site of that day’s educational topic. One day’s run was to a mountain where dinosaur footprints can be seen, another was to a dinosaur dig site led by the University of Utah. Experts and educators such as Jay Solomon and Dr. George R. Agnes of Simon Fraser University develop a robust curriculum for each expedition. The Utah expedition also included special guests Dr. Scott Simpson, host of the popular PBS program Dinosaur Train, and Dr. Alan Titus, a leading paleontologist. In addition to the online curriculum, every few days a satellite system is set up and the youth ambassadors answer questions and interact via live video with students in Canada, the U.S., Europe and other countries around the world.

Learning Through Adventure Tamara Banks took part in the 2009 expedition, hiking the Akshayuk Pass on Baffin Island, an area steeped in glaciers and polar ice, surrounded by jagged granite mountains. The education focus for that adventure was climate change and geography.

Ray Zahab with i2P youth expedition ambassadors in Tunisia in 2010 44 HEALTHWISE OTTAWA Summer 2015

Banks and four other youth ambassadors hiked for eight days through the pass, carrying all of their supplies in backpacks weighing 60 to 70 pounds. Navigating the Photos: impossible2Possible

challenging terrain, they slogged through muddy bogs and climbed over boulders the size of cars. Each day tested not only their physical strength, but their mental resilience. “You’re never comfortable. You wear the same clothes every day, sleep in a tiny tent, and eat dehydrated food. For eight days straight you’re out of your comfort zone,” says Banks. Although in university at the time, Banks, then 19 years old, felt that she was drifting. Her i2P expedition changed all that. “Now when I have a challenge it’s no longer, can I do it but how can I do it,” says Banks, who has embarked on a career in law enforcement that she’s passionate about.

Youth Ambassadors i2P provides strength-conditioning and running programs, and virtual access to a running coach and a nutritionist — everything the youth ambassadors need to properly prepare for the expedition. Zahab and a small support crew (including the teachers) prepare the education modules and do logistics for the expeditions but the youth do their own run as a team and together address the challenges that arise. “As we ran we each hit different barriers at different times,” says Hannah Elkington, a youth ambassador from the 2012 Botswana Expedition, who ran 200 kilometres over four days in 50°C temperatures. In evening team talks, Zahab’s depth of running experience and first-hand knowledge of both the physical and mental challenges of running help the youths work through their problems.

A Baffin Island i2P youth expedition, 2009 “For young people, Ray is someone they can look up to and draw inspiration from,” says Elkington. Now that they’ve accomplished what they set out to do on their i2P expeditions, both Banks and Elkington know that they can achieve whatever they put their minds to. And that’s the life-changing lesson Zahab wants youth around the world to learn. “Human beings are capable of extraordinary things,” says Zahab. By linking learning with adventure and apparently near-impossible challenges, he shares this vision with youth. So they too can learn to go beyond self-imposed HWO limitations to live their dreams. Laurel-Lea Shannon is a writer, the publisher of www.womenscycling.ca, and a serious cyclist. When not sitting in front of her computer, she enjoys keeping active, avidly cycling the many highways and byways found in Lanark County — no matter the distance. Summer 2015 HEALTHWISE OTTAWA 45

46 HEALTHWISE OTTAWA Summer 2015

n e i g h b o u r h oo d n u gg e t s

ttawa is a colourful and textured tapestry of distinctive neighbourhoods, each replete with its own cosy corners, secret treasures, and hidden delights — hole-in-the-wall restaurants offering mouth-watering healthy meals for those in the know; stores, services and establishments providing a rich smorgasbord of health, wellness and fitness experiences. But for those new to Ottawa or just visiting, and even for those who have lived here forever, it can be a daunting task to know where to turn for good, healthy options for food, fitness and other essentials of well-being. Healthwise Ottawa seeks to initiate our readers into the hidden gems of some of our most delightful neighbourhoods by highlighting a sampling of their superb health, wellness and fitness attractions, in a feature we’re calling Neighbourhood Nuggets. We begin with wonderful Wellington West.

The Hidden Nuggets of Wellington West

By Emily Manns

hether you’ve lived there your whole life, or you’re visiting for the very first time, every neighbourhood has something new to discover, and sometimes something old that needs to be rediscovered. There are even some neighbourhoods that have undergone such a drastic transformation over time that they have become almost unrecognizable. Ottawa’s Hintonburg and Wellington Village, which together form Wellington West’s commercial district, is such a place, having grown into a bustling, trendy community overflowing with things for people of all

ages to taste, see, hear, and do, and most importantly, with things that contribute to our overall wellbeing. Located in the west end of Ottawa, nestled in between Little Italy and Westboro, these two neighbouring communities are easily accessible by bus, car, and even by bike. If you don’t have a bike of your own, don’t worry, because Wellington West has set up a bike share service that both residents and visitors are welcome to take advantage of. However you decide to travel, the Wellington West community looks forward to your visit. Summer 2015 HEALTHWISE OTTAWA 47

Food Finds W

hen we were little, one of the first things we learned from our parents was the importance of eating right. Of course as children, all we wanted was to satisfy our sweet tooth, yet as soon as the day came when we had to step out into the world on our own, all we yearned for was one more taste of those home-cooked meals. We crave those foods from a simpler time, a taste that lingers in our fondest memories and that not even the fanciest and most expensive dish can compare to. Sometimes, it’s good to go back to basics. The Ottawa Bagel Shop and Deli is a shining example of how exquisite tastes and flavours can be brought out using simple recipes. Family owned and operated for over 30 years, the Ottawa Bagel Shop was among the first businesses to lay its roots down in Ottawa’s west end in 1984.

“There was us, a bank, a pharmacy and the dry cleaners,” said shop owner Vince Piazza. “The neighbourhood has changed drastically since then. Now, it’s bustling.” Not only is the neighbourhood bustling, but so is the store, which is not your run-of-the-

48 HEALTHWISE OTTAWA Summer 2015

mill bagel shop. It starts with 14 different kinds of dairy-, salt- and preservative-free Montreal-style bagels, hand rolled and baked in a wood-burning bagel oven inside the shop. Then, you have an entire store filled with oils, jams, cheeses, deli meats, pastas, and more to browse through, before taking a seat in their warm and inviting restaurant area, where you can enjoy a delicious bite to eat with friends and family. They are all about family, from the people they work with to the customers they serve. Piazza has designed the shop to be a place where people feel like they can stop by any time, making memories that will last a lifetime through the food they eat and the people they meet.

There are some businesses that haven’t been around quite as long, but they have already found a place to call home in the neighbourhood. The Hintonburg Market has only been open since 2013, yet the reputation of this family-owned food market has managed to spread quite a ways by word of mouth alone, offering a little bit of everything from fresh produce to organic and natural

Photos: Jamie Kronick

Neighbourhood Nuggets

foods, and a few specialty items like their homemade meals and famous gluten- and preservative-free sausages, both of which are prepared in-house. “They’re good enough that people will drive a ways to get it,” said Barbara Trottier, who runs the market with her husband, Philippe. If you love the smell of freshly baked bread in the morning, then you don’t want to miss out on a chance to visit Bread By Us. They are a small artisanal bakery that specialize in making preservative-free sourdough breads, using simple techniques that truly embrace two of the basic principles of bread making: time and dedication. For those looking to satisfy their craving for Italian cuisine, there is a table with your name on it at Caffé Mio Italian Bistro. It has become a popular spot for both romantic and family outings, whether you have something to celebrate or just enjoy time spent eating a meal together with family. You even have the option of dining outside on the patio, if you’re feeling nostalgic for those family picnics under clear skies and the warm glow of the summer sun.

Food Finds Source Guide

Where to find... Bread By Us 1065 Wellington St. West 613.422.5300 www.breadbyus.com Caffé Mio Italian Bistro 1379 Wellington St. West 613.761.5510 www.caffemio.ca Hintonburg Market 1059 Wellington St. West 613.722.2777 www.hintonburgmarket.com Ottawa Bagel Shop and Deli 1321 Wellington St. West 613.722.8753 www.ottawabagelshop.com

Photo: Caffé Mio

Summer 2015 HEALTHWISE OTTAWA 49

Keep Movin’ T

here are so many fun and innovative ways to stay active, and it’s never too late to take on a new challenge. If you’re looking for something to fit your lifestyle, here are just a few places you might want to check out in Hintonburg and Wellington Village.

One of my all-time favourite things to do as a child was to spend an afternoon down at the bowling alley with the family. Bowling is one of those activities that has been around for decades, yet still hasn’t lost its appeal in the 21st century. West Park Lanes has proven this time and again since the first bowling ball was thrown back in 1946.

“We have always had the same sign that’s still hanging outside,” said Ricky Balestra, current owner of West Park Lanes. His parents bought the bowling alley from the original owners back in 1972, and it has been in his family’s care ever since. Balestra himself started working there right out of high school, watching over the family business as it continues to draw in bowling fans young and old — living proof that there is no age limit to staying active and having fun.

West Park Lanes has options from children’s birthday parties to adult bowling leagues, and even more since it expanded in 2002 to include Fil’s Diner and Daniel O’Connell’s Irish Pub as part of its establishment. Despite changes over the years, the charm of the original bowling alley that first drew people in is very much alive.

Photo: Jamie Kronick

50 HEALTHWISE OTTAWA Summer 2015

Photo: Michael Hewitt Photography

Neighbourhood Nuggets

Ottawa Pole Fitness shares a similar philosophy, having spent seven years making fitness accessible to those in the neighbourhood, and the rest of Ottawa as well. “You’re never too old to try something,” said Catherine Teymourzadeh, manager of Ottawa Pole Fitness. Based on pole dancing, a form of visual entertainment that most would associate with the nightclub scene, pole fitness has adopted the same basic concept and transformed it into a full-body workout, utilizing the pole to strengthen all parts of the body in new and challenging ways, some of which, at the more advanced stages, seem to defy gravity. The popularity of pole fitness quickly exploded into a hot international trend, perhaps because it doesn’t require any special skills or athletic background to do it. If you’re unsure what it is you want to get into, or you lack the confidence to even try, I would suggest paying a visit to Ottawa Fit. Geordie McConnell’s original idea was to start a triathlon club, as there wasn’t anything like it in 2005 for Ottawa’s running community. In time, his idea transformed into something for the entire community, dedicated to training not just the body, but the mind as well. “We work on training the brains of our athletes, helping to give them the mental

tools for resilience in their own lives,” said McConnell. Whether it’s swimming, biking, running, strength training, or track and field, Ottawa Fit has coaches and advisors ready to give you the motivation and confidence to stick with it. “We do it all together,” said McConnell. “It’s very much a family here.” Summer’s a great time to take on a new challenge — have some fun with it and no matter what, keep movin’!

Keep Movin’ Source Guide

Where to find... Ottawa Fit 10 Hamilton Ave. North geordiem@yahoo.com www.ottawafit.com Ottawa Pole Fitness 1066 Somerset St. West 613.695.7653 www.ottawapolefitness.com West Park Lanes 1205 Wellington St. West 613.728.0933 www.westparklanes.ca

Summer 2015 HEALTHWISE OTTAWA 51

Life Is Art: See It, I

n life, as in nature, there needs to be a balance. If people did nothing but eat, sleep, work, and repeat, then the world would be void of all the amazing novels, paintings, songs, musicals, and everything else our imaginations have the remarkable capacity to create. Even more remarkable is the therapeutic effect that the arts have on our minds, relieving us of the stresses we accumulate from our daily routines. One of the best ways to get those creative juices flowing is to expose our inner muse to what others have created, which can be found in many places throughout Wellington West.

working with acrylic, for as she puts it, “It’s easier to be complex with it.” Her work is largely inspired by the nature she encounters during her paddling trips through northern Canada, although she’s always up for any new challenges that clients throw her way.

Chubb’s creations are a stunning reminder that it is both our passion and our ability to commit to that which we are passionate about that dictate the value of something. Just a single glance around her gallery is an awe-inspiring sight, as if you’re standing in the midst of the Canadian wilderness as seen through her eyes.

“It took a long time to educate the community about what this was,” Chubb explained.

This is only one of the many places you can get inspired. At the centre of Ottawa’s west-end contemporary art scene, the Cube Gallery has featured local and international art since it opened 10 years ago. Gallery owner Don Monet agrees that there is nothing better for our health than art, and hopes that people will feel uplifted by what is on display when they visit.

Although similar to the idea behind stained glass, Chubb prefers the design versatility and creative challenges that come from

After seeing what people are capable of when they bring their passion to life, perhaps you would also like to try your hand at connecting

AcrylArt Studio is one of the most distinctive displays of one person’s passion for the arts. Lynette Chubb, who has operated the studio out of her own home in Hintonburg for over 20 years, specializes in the creation of acrylic window art.

Photo: AcrylArt Studio

52 HEALTHWISE OTTAWA Summer 2015

Photos: Jamie Kronick

Live It

Neighbourhood Nuggets

with something on a deeper level. The Hintonburg Pottery Shop is one such option. They have offered pottery classes to the public for several years, teaching the community that working with clay is about more than just making something, but is a chance to self-reflect and discover things we never knew about ourselves. “We have a vision of trying to bring the arts to the public for the purpose of de-stressing and bringing confidence to one’s own thinking process,” said Ginger McCoy, owner of the pottery shop. “It’s not really about the clay; it’s about us!” Another business that seeks to bring out your dormant talents is Fabrications, Hintonburg’s supplier of fabrics, patterns, and sewing tools. As an added bonus, they offer a space where people can learn the finer points of sewing. “We love to discuss projects and to share ideas, and love to see people get inspired to create things,” said Carrie Alexander, co-founder of Fabrications. These places have created a comfortable atmosphere where people can relax and get

creative in a stress-free environment. After all, a life without art is a life burdened by unnecessary stress. To make art a part of who we are, we have to see it, and live it!

Life is Art Source Guide

Where to find... AcrylArt Studio By appointment 613.722.0871 www.acrylart.ca Cube Gallery 1285 Wellington St. West 613.728.2111 www.cubegallery.ca Fabrications 1018 Wellington St. West 613.854.9091 www.fabricationsottawa.com Hintonburg Pottery Shop 78 Hinton Ave. North 613.979.8240 www.hintonburgpottery.ca

Summer 2015 HEALTHWISE OTTAWA 53

Feelin’ Good

e tell ourselves that we’ll take time to relax once we meet our next deadline, or when we have a break from work. We’ll find anything else that prevents us from taking good care of ourselves. That something else always seems to come up; or we spend the bit of free time we may have fretting over the next thing we have to focus our mind on. Life is too short…we need to take a moment — even just a small one — to tend to our personal well-being.

La Tropiqua, which opened in June 2014, is one such place. It offers a number of services designed not only to make our body feel healthier, but also to instil a sense of peace and calm within our restless minds, even long after we leave. “We’re all about health, wellness and to help people take care of themselves,” says owner Marlene Roache. La Tropiqua is a multi-purpose oasis that also offers a comfortable café-lounge where you can grab a healthy bite to eat and socialize with friends. Up the stairs is a yoga studio complete with instructors who teach from beginner to advanced classes, and a spa

54 HEALTHWISE OTTAWA Summer 2015

area that offers treatments from facials to pedicures. “It’s a holistic experience, where people can come, relax, have a cup of tea, and we can make the customers feel good about themselves.” It’s the kind of place where, from the moment you walk through the door, you can feel your mind relaxing, soothed by the beautiful art that lines the walls of the café-lounge and the plants and flowers carefully arranged in every corner. The staff is very welcoming and does its best to put the customers’ minds at ease by helping them select the best treatment to suit their needs. If you enjoy the relaxation and rejuvenation of a spa treatment, you might also like to give Renu Massage Therapy & Spa a try. They work hard to make every visit feel like it’s your first time, no matter how often you keep coming back. “It’s easy to impress someone once or twice; however, to do it time and time again is what we strive to do,” said Matt Garrett, general manager of the spa.

Neighbourhood Nuggets

Renu Massage Therapy & Spa is a familyowned business that has served the health and wellness needs of the community since 2009. They believe strongly in the health benefits of both massage therapy and aesthetic treatments, as both work towards the main goal of reducing stress and improving our overall well-being.

A happy mind can lead to a healthy body, and there are many little things you can do to ensure both sides are in shape. No matter how busy your life may be, always find the time to do something that makes you feel good.

“We believe there is no better investment that you can make than in your own health, as more and more research shows that stress is the cause of most illness.”

Feelin’ Good Source Guide

For those who prefer to unwind during the day with good friends and a hot cup of tea, you should definitely reserve a table at Nectar Fine Teas. With lots of aromatic loose-leaf teas to choose from, and some tasty tidbits for a light afternoon lunch, it’s the perfect place to relax and forget your troubles.

La Tropiqua 1292 Wellington St. West 613.695.2256 www.latropiqua.ca

Susan Venables, owner of Nectar Fine Teas, has enjoyed drinking tea all her life. Since opening the tea shop 12 years ago, she has had the pleasure of watching people of all generations come and experience that same joy.

Renu Massage Therapy & Spa 1432 Wellington St. West 613.722.2929 www.renuspa.ca

Where to find...

Nectar Fine Teas 1250 Wellington St. West 613.759.8327

Summer 2015 HEALTHWISE OTTAWA 55

Art and Well-Being: The Healing Connection By Linda Vanderlee

n ancient greece, Apollo â&#x20AC;&#x201D; the god of healing â&#x20AC;&#x201D; was also the god of music, song, and poetry. This was no coincidence. The earliest Greek medical practitioners saw a strong connection between art and health. They used the ancient tragedies as a form of psychotherapy to treat mental illness and music therapy to treat physical ailments like gout. The connection between art and health is being recognized more and more by the Western medical profession. A growing body of research tells us that many measurable health benefits can come from participating in artistic activities such as visual art, music, movement, poetry, and drama. A major 2009 review of dozens of studies in American hospitals, for instance, found that using creative arts therapies to reduce anxiety and pain before and during medical procedures, or to ease the symptoms of various illnesses, resulted in shorter hospital stays and a reduced need for medications, among other benefits. According to Nancy J. Cooley, a founding member of Arts Health Network Canada,

56 HEALTHWISE OTTAWA Summer 2015

studies have also shown creative arts therapies to be effective in lessening anxiety and tension in cardiac patients, reducing the time that critically ill newborns spend in intensive care units, and helping those with mental illness remain stable, to name a few examples. Research suggests that even just viewing art may have immediate health benefits for patients in hospitals and other health care settings. This connection has inspired the work of charitable organizations like the Art for Healing Foundation, which has installed 9,000 works of art in 71 health care institutions across Canada since 2002.

Preventing Decline and Dis-ease Health, of course, is more than the absence of disease; it encompasses the physical, mental, social, emotional, and spiritual well-being of a person. Expressive arts activities can be useful not only for easing the symptoms of illness, but also for preventing disease and enhancing our broader well-being. For example, according to Arts Heath Network Canada, participation in arts programs can

Photo: Linda Vanderlee

enable seniors to live independently longer, provide avenues for healing for those who have suffered from trauma, and empower youth at risk to succeed in school and develop better social skills and relationships.

and with that focus they let go of their worries and preoccupations, at least for a while. Each experience serves as a preventive, restorative, and healing measure, and quite often provides social connection too.

I have noticed how crucial my own artful endeavours are for maintaining my sense of well-being, and I’ve heard the same from many friends, clients, and colleagues. Bob and his partner go dancing twice a week. Nadine loves to sing to her heart’s content at pop-up choirs around town. Dorothy has taken up painting with a vengeance, and she scours the city for interesting subjects. These individuals feel that their particular activity allows them to focus on something they love;

As a coach, I have witnessed how engaging in arts activities can also help many people unlock their creativity and wisdom. By parking our rational mind for a little while, we connect to other ways of knowing, including our own bodies’ messages. “More conscious creative expression or artmaking can act in the same way as dreams, providing a safe way in which to experience, learn from, and gain insight about our Summer 2015 HEALTHWISE OTTAWA 57

struggles,” says Jadzia Romaniec, a local expressive arts practitioner.

Local Collaboration

for residents of the Cornerstone women’s emergency shelter and supportive housing. “Artswell has always believed in the arts as a vehicle that brings people together and builds community,” said Artswell president Tracy Luciani on the launch of the Create-ASpace program. “We’ve seen it time and again over our 11 years. The arts can connect. They can heal. And they can empower people.”

Ottawa is home to several organizations working to bring the healing power of art into people’s lives — in health care settings, and beyond. Artswell is one. It uses art to improve the quality of life and well-being of people affected by aging, illness, or injury. “Artswell has Founded in 2003, the charitable always believed in organization works with local the arts as a vehicle hospitals, drop-in centres, and that brings people other venues to offer interactive art programs or workshops together and builds covering everything from community.” making masks and mandalas to dancing and drumming. Among the many programs offered in recent years by Artswell are Arts for Wellness classes for cancer survivors at Ottawa’s Maplesoft Centre, a weekly visual arts program for residents of the Granite Ridge long-term care facility, and a partnership with Ottawa Salus Corporation to provide creative arts programming to people living with mental health issues. “I was able to leave my problems...and remain focused for two hours,” wrote one participant in an Artswell program. “This is truly a miracle for me!”

Local art educators, therapists, and practitioners like me have also joined together to promote the use of art for well-being through Arts Health Network Ottawa. This local chapter of Arts Health Network Canada encourages collaboration and helps build awareness about the connection between the arts and health. Suzanne Valois, one of the lead founders of Arts Health Network Ottawa, and other members of the chapter offer a range of arts-based programs for well-being through the SpiritArt Studio, located in the All Saints Anglican Church in Sandy Hill. The SpiritArt Studio creates opportunities for people of all ages, cultures, and religious backgrounds to integrate visual art, music, dance, and other creative arts into their lives.

This past January, Artswell launched the Create-A-Space weekly art drop-in program

Valois herself has created an arts and health training program in response to requests from

58 HEALTHWISE OTTAWA Summer 2015

social service providers and the evident need she witnessed. Her goal is to broaden the scope of people who can offer arts and health activities for the benefit of their client base and for the wellness of our communities as a whole. Last year, I facilitated a course at the SpiritArt Studio where participants explored — through drawing, words, and movement — how they could live better aligned with changes happening in their lives. I saw once again how artistic expression can help us pause and reflect, learn and adapt. It also offers a process to guide us toward balance. The sensory experience of life has few bounds. Art gives us an opportunity to play with those senses and those boundaries. So, like Apollo, let’s sing and write poetry and explore the arts...and find healing in their mystery and magic. HWO

Art Heals! There are many health benefits attributed to art endeavours. Research has shown that participation in arts activities can:  Reduce the use of pharmaceuticals  Ease tension during unpleasant

medical procedures

 Increase the success of many

medical procedures

 Manage persistent pain and other

chronic health conditions, including mental health challenges

 Reduce stress and burnout among

health care workers

 Improve communication between

medical staff and patients

 Build insight and compassion on

the part of health care professionals.

Linda Vanderlee is a change facilitator who coaches individuals and teams wanting to make a difference in their lives. Her inviting, creative, nonjudgmental approach helps each person tap into what matters most. She is also the creator of Rendezvous Rupert, where she hosts retreats, music jams, and art play dates (www.lindavanderlee.com).

Source: Arts Health Network Canada

To learn more about the benefits of arts-based initiatives, visit Arts Health Network Canada’s website, www.artshealthnetwork.ca, where you’ll find a variety of resources, events listings, research initiatives, opportunities for involvement, and featured articles. Watch for Linda Vanderlee’s article on Art and Well-being, part 2, in the fall issue of Healthwise Ottawa.

Summer 2015 HEALTHWISE OTTAWA 59

co m

| R o fa

ti ms

By Kinneret Globerman

If our veg-friendly feature in this issue (see page 12) has inspired you, and if you’re looking for a bit of escapism (either physically or mentally), these books are for you. Eat Your Veggies! Being vegan doesn’t have to be challenging, especially with the variety of cookbooks out there. Take The 100 Best Gluten-Free Recipes for Your Vegan Kitchen [Raincoast Books, ISBN 978-1-56975-872-4], for example. Author, chef, and TV cooking show host Kelly E. Keough has put together a recipe book that covers everything from appetizers and soups to main dishes and desserts. Not only that. Keough also provides some instruction on supporting a gluten-free, vegan lifestyle with a healthy diet, how to bake gluten-free (and sugar-free) and what ingredients to use and keep on hand, and the kind of equipment you’ll need. And she knows what she’s talking about. That’s because Keough walks the talk; she went gluten-free and sugar-free at 40 for health reasons and has since penned two cookbooks and one e-book. Her website www.kellykeough.com tells more of her story and is also full of recipes and helpful hints if this book just whets your appetite for more. There are no pictures in this cookbook, but the ones on the cover are enough to make your mouth water...as are the recipes themselves. From Goji Berry and 60 HEALTHWISE OTTAWA Summer 2015

Pumpkinseed Granola to Manicotti Mama with Minerva’s Marinara, you’ll find a nice variety of recipes to satisfy your gluten-free and sugar-free needs. Speaking of veggies, Robin Aspell — chef, writer, and cooking instructor — has authored a comprehensive book on everything vegan, with more than 350 flavourful dairy-free and meat-free recipes that range in sophistication and execution. Big Vegan [Raincoast Books, ISBN 978-0-8118-7467-0] contains a good introduction to the vegan world, including how to cook vegan, what tools and techniques to use, the minerals and vitamins one needs when going vegan, a section on resources, and a glossary of ingredients. The book is chock full of all kinds of delectable recipes, covering each meal of the day, including breads and side dishes, snacks and appetizers, main courses and grilling dishes, even sauces and condiments. This book is also pictureless, but read the recipes and you’ll be salivating in no time, even without the visuals to stimulate your appetite. Recipes like the Smoky Maple-Tempeh “Bacon,” Almond-Cashew “Chevre,” Sesame-Lemon-

Get Healthy and Get Away Shitake Potstickers, Pomegranate Tabbouleh with Pistachios, and Millet and Squash Croquets with Tamarind Chutney will have you and your non-vegan friends eating like kings and queens, without missing meat or dairy products. Escape! Summer’s a time of travel for many of us. If you’re looking for destination ideas or just want to read about other people’s experiences, pick up Lonely Planet’s A House Somewhere: Tales of Life Abroad [Raincoast Books, ISBN 978-1-74220105-4], edited by Don George and Anthony Sattin. The entries, written by a wide range of authors, are mostly excerpted from other books, although there are some original stories in this collection that features writers Isabel Allende, Jan Morris, Peter Mayle, and Paul Theroux to name a few. George and Sattin had a tough time deciding what to include in this anthology but finally settled on three elements that the stories should contain: the writers had to be committed to the places they were writing about, it had to be an experience that moved the writer in some way, and the writing had to be first-rate. And it is. The accounts are written by novelists, essayists, poets, journalists, and other talented professionals. They talk about living in these

places, dealing with language and cultural challenges, buying and renting, realizing their dreams. “I shall miss the smell of rain, the sound of a downpour on corrugated iron, the song of the frogs in the pond, heralding a cloudburst...” writes Errol Trzebinski of her stay in Shanzu, Africa. “Outside my window...men in white shirts and black ties scale ladders to polish the signs outside the bank. Most mornings, a truck rumbles past, playing the unbearably mournful song of a traditional sweet potato salesman,” pens Pico Iyer about rural Japan. If you can’t escape physically by taking a holiday, there are other ways to evade the stresses of everyday life. Jim Brickman gives you a book full of ideas in his soothe: how to find calm amid everyday chaos [Rodale/ Raincoast Books, ISBN 978-1-62336-500-4]. Known as a pianist and songwriter, Brickman calls himself a former stress junkie who made a conscious decision to find ways to de-stress and self-soothe himself. Covering topics like crazy mornings and hectic lifestyles, sleep issues and freak-outs, family relationships, meditation and gratitude, Brickman offers his tips on how to find peace amid chaos, tranquility and calm no matter the situation. He even provides playlists to help you centre yourself and instantly relax. Brickman makes “calm” accessible HWO with this practical little handbook. Summer 2015 HEALTHWISE OTTAWA 61

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Simply look through the ads in this issue to answer the following questions, and email your entry to healthwiseottawa@rogers.com by July 7, 2015. Indicate “Reader’s Contest” in the subject line. Please include your name, mailing address, and telephone number (your information is kept strictly confidential; we do not share mailing lists). Note: One entry per person, please. The selected winner will be contacted by phone or email. Good luck!

Which advertiser… 1. Has a semester beginning in September? 2. Will take good care of you? 3. Features GlowFair taking place June 19 to 20? 4. Has the Babes4Breasts Head Start Program? 5. Offers mom and baby bootcamp? 6. Is located at 180 Preston Street? 7. Carries over 300 bulk herbs?

ld Ottawa South resident Mary Low is the lucky winner of the Reader’s Contest in the spring 2015 issue of Healthwise Ottawa. Mary can look forward to using her gift certificates for dinners at Ristorante La Dolce Vita, So Good, and Zolas Restaurant, as part of the Spring Foodie Contest. Summer 2015 HEALTHWISE OTTAWA 63

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