Hwo winter 2014 15 single by Judy Field

winter 2014/2015

S.W.E.E.T

How Fit They Are

Sleep Well Now

Men in the Kitchen

Stress Less!

Celebrating 20 years of yoga in Ottawa

YIN YOGA

TEACHER TRAINING Jan 24, 25, Feb 7 & 8 Sat & Sun 11am-6 pm $575 by December 21 $650 full price 342 Gladstone Ave • Ottawa • ON • 613.234.7974 • www.ottawayoga.com 2 HEALTHWISE OTTAWA winter 2014/2015

Stella Luna Gelato Café was awarded...

4th best gelato in North America at the Gelato World Tour in Austin, Texas.

Breakfast time? Take a Roman Holiday! European style breakfast with the best cappuccino this side of Rome! “A recipe is only as good as the ingredients you put into it and the care you dedicate to its preparation. Everything we serve, we make from scratch! We use real buttermilk along with my grandmother’s buttermilk waffle recipe that’s been serving up our family Sunday breakfast for as long as I can remember”. ~ Tammy Giuliani, Owner and Master Gelato Chef, Stella Luna Gelato Café

Buttermilk Waffles, Crepes, Mini Quiche, Fabulous Scones, Gourmet Panini, Handcrafted Desserts and so much more than just the 4th best Gelato in North America! Take a Roman Holiday at Stella Luna Gelato Café 1103 Bank Street, Ottawa • 613 523 1116 • www.slgelato.com winter 2014/2015 HEALTHWISE OTTAWA 3

Editor’S Corner

Serving the greater Ottawa area since 2007

winter 2014/2015 publisher

Judy Field EDITOR

Kinneret Globerman CONTRIBUTorS/writerS

Chef Bear Clive Branson Abe and Tara Cartland Mary V. Carver Patrick Darvasi Alanna George Devinder Kaur Clinton Marquardt Nicola Maule Suzanne Nussey Guylaine Perreault Jacqueline Richards Laurel-Lea Shannon Jennifer Tiller Heidi Vincent DESIGN

Sandy Lynch PHOTOGRAPHER

Jamie Kronick proofreader

McE Galbreath

tress is a dirty word: It affects our mental, physical, and emotional well-being, and not in a good way. It makes us lose sleep and gain weight, raises our blood pressure and lowers our immune system. Even our relationships are negatively affected by it. In this issue, we’ve put together a collection of articles to help you learn to cope with stress and not let it get the better of you. From mindfulness training to the relaxation response, there are many ways to deal with stress and we’ll tell you about them. Our sleep feature will show you how you can take the night back and tackle those things that keep you from getting the nightly rest you need. And our yoga education series will give you some pointers on mending your weary body. Physical exercise is another effective stress-buster. To get you motivated, we’d like to introduce you to five local, sporty women — the S.W.E.E.T Ambassadors. The challenges they faced on the road to achieving the personal goals they set for themselves this past year can’t but inspire. And fellas, while the ladies in your lives deal with their stress levels, you can give them a boost by getting into the kitchen and getting cooking. Chef Bear will show you the way, with three terrific recipes that will wow ‘em all. There’s more — from how we can ensure a healthy future for our aging population, to financial well-being for women, to our review of books to enjoy this winter or give as gifts. We hope you have a restful, stress-free winter. Kinneret Globerman

Ad Sales

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

Turn to page 32 to meet five S.W.E.E.T Ambassadors of fitness who are setting personal goals and meeting them. Their stories will inspire you.

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

Cover P hoto

Jamie Kronick

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.

4 HEALTHWISE OTTAWA winter 2014/2015

w i n t e r 2 014 / 2 015

W H A T ’ S IN S ID E

7 If You Snooze, You Can’t Lose Our feature on getting a good night’s sleep 14 Environmentalist Pamela Tourigny Her Work is Her Passion

20 Beyond Stress Reduction How to cultivate well-being 24 Men in the Kitchen Cooking can be fun! 28 Financial Balance for True Wealth Women and money, and how to take control of it 32 S.W.E.E.T Inspiration Meet five ambassadors of fitness

44 Food Literacy Matters Spreading the word on eating well and eating smart 49 Yoga Ed Getting the most out of it 52 Buddhism One path to mental well-being 56 Take Note! A study on naturopathic and conventional medicine in the fight against cancer

57 A Sustainable Future for Aging Boomers A more caring approach to our seniors 60 Health Wise Books

Enter to win 4 weeks of fruit and veggie baskets delivered to your door! 52

See contest details on page 18. winter 2014/2015 HEALTHWISE OTTAWA 5

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If You Snooze, You Can’t Lose Healthwise Ottawa on Getting a Good Night’s Sleep

e all need our sleep, but many of us either don’t get enough or miss out on quality. Our sleep feature to the rescue, we hope. Our writers have done their research to give you some interesting information and strategies to help you get into a slumbering mood. So put on your PJs and prepare to change or adopt some habits that will turn you into a sleepyhead...every night!

winter 2014/2015 HEALTHWISE OTTAWA 7

Effective Steps By Guylaine Perreault

ith the circadian cycle and evening darkness that cause the release of melatonin and a gradual decrease in core body temperature, sleepiness occurs. When we sleep six to nine hours in a night, a pattern of four to six 90-minute sleep cycles of N-REM and REM sleep take place. During the N-REM cycle, thoughts drift and we progressively enter deep delta sleep. This is when the body recharges. Heart and respiratory rates decrease, as well as blood pressure and core temperature. The immune system is strengthened. There is a large release of growth hormones that grow, repair, and regenerate bones and tissue such as muscle. Then comes the REM cycle — the dream phase when the brain recharges. The duration of REM sleep increases progressively for every 90-minute cycle. Sleeping four and a half hours will yield only about 30 minutes of cumulative dreamtime, while six hours yields about 60 minutes, and seven and a half hours yields about 120 minutes. It is recommended that adults sleep for seven to eight and a half hours a night. Regularly sleeping less than six hours or more than nine hours has been correlated with health issues and decreased life span. Not getting adequate sleep can lead to physical, mental, cognitive, social, and occupational disturbances. These may include increased blood pressure; greater vulnerability to illness; higher risk factors for depression, anxiety, and alcohol or drug dependence; uncontrolled behaviour (e.g., overeating); impaired attention and memory

judgment; slower thinking, irritability, and greater absenteeism; and increased motor vehicle accidents. Many things can cause insomnia: constant stressors, poor emotional health, lifestyle factors, reaction to medication, sleep apnea, joint problems, and the list goes on. While there are specific treatments for specific issues, many of the causes can be effectively treated with cognitive behavioural therapy, or CBT. A six-week program of CBT with regular visits to a clinician has proven effective for many. CBT aims to change sleep hygiene — habits conducive to sleep — manage misconceptions about sleep, and help manage tension. Some of the CBT strategies can even be self-administered. What follows is a list of them you can try yourself. Manage Your Schedule

Engage in a relaxing activity such as reading one hour before bedtime. Keep the same sleep schedule for all seven days of the week. Don’t stay in bed longer than the established schedule, and avoid long or frequent daytime napping. Watch Your Food and Medication Intake

Avoid the routine use of products with caffeine, alcohol, or nicotine, and stop drinking liquids two to three hours before bedtime. If you choose to take sleeping pills, it is best to consult with your family physician rather than opt for a quick fix of over-thecounter medication. Use Light and Darkness to Advantage

Daily exposure to natural daylight or at least bright indoor light will greatly Photo: © Mbolina | Dreamstime.com

8 HEALTHWISE OTTAWA winter 2014/2015

for Sound Sleep reduce melatonin levels, which in turn will increase when darkness falls. One hour before bedtime, it is best to avoid the bright light from the screens of computers, tablets, smartphones, and televisions to allow for better levels of melatonin. Aside from being an antioxidant, melatonin has other important qualities than inducing sleep, such as the protection of nuclear and mitochondria DNA. Finally, sleep in a very dark room to promote the release of important hormones for body repair and even protection from breast cancer. Promote Calm

Remove the bedroom clock, turn it around so it is not in sight, or cover its face before you go to bed. Declutter your bedroom to make it more of a sanctuary. Create Conditions for Maintaining a Lower Body Temperature

Bedroom temperature should not exceed 24°C. If you have hot flashes, keep the temperature below 18°C. Exercise!

It helps reduce the time it takes to fall asleep, and increases deep delta sleep and the secretion of growth hormones. Aim for 150 minutes of moderate to vigorous physical activity per week. (Note that core body temperature drops four to five hours following 20 minutes of exercise.) And remember: the best time for exercise is late afternoon or early evening. Break the Pattern of Insomnia by Using Relaxation Techniques

Abdominal breathing can be helpful if you’re waking during the night (saying a word silently

with every exhale, like “drift” or “down” or “sleep”). Other effective techniques you can practice before bedtime include meditation, visualization, autogenic training, progressive relaxation, mindfulness, and yoga. Reframe Your Thoughts

Eliminate excessive worry, inaccurate beliefs, and catastrophic thinking that lead to disruptive behaviours. Tell yourself: “I trust the ability of my body to catch up with a better night’s sleep tonight.” Control Stimulus

Eliminate stimulating activities in bed such as working, studying, watching television, etc. Your bedroom should be primed for only sleep. Try some of these strategies for at least three consecutive days to see if they are at all effective for you. If you keep at them, you should finally be able to have a sound sleep and sweet dreams. Guylaine Perreault is an occupational therapist and a CSEP exercise physiologist with a Master of Human Kinetics. She has worked in both physical and mental health, and Photo: Valberg Imaging taught at the University of Ottawa. Since 2005, her focus has been on disease prevention through the integration of healthy lifestyle practices. See www.step2vitality.com. winter 2014/2015 HEALTHWISE OTTAWA 9

Finally, Permission to Nap By Clinton Marquardt

ids, cars, homes, careers, workouts, social lives…they all take our energy. Our lives are busier than they have ever been and by the end of the week, if not sooner, keeping ourselves going can leave us feeling drained and fatigued. We can thank the advent of the electric light, at least in part, for our busy lives. One hundred years ago, we were not so busy. Most activity shut down at dark because candlelight was not conducive to evening soccer, fixing our horse-drawn carts, and crunching numbers all night long like Ebenezer Scrooge. The light bulb changed everything, including how much sleep we get. One hundred years ago, we were sleeping closer to nine hours a night. When was the last time anyone managed to squeeze in that much sleep? Most people need between seven and eight hours of slumber per night to keep it together until nightfall. But squeezing in seven hours can be a challenge, and when we start shaving off even 15 minutes here and there, it can take its toll. Like an overdrawn bank account, getting less sleep than we need sets us up with a sleep debt that has to be repaid. Bit by bit, as the sleep debt grows, things fall apart. Our attention spans decrease, our ability to solve routine family and work problems crumble, and our moods plummet to Oscar the Grouch levels. 10 HEALTHWISE OTTAWA winter 2014/2015

It can get dangerous, too. A sleep debt of 10 hours can slow down reaction time by 140 per cent and decrease abilities to levels similar to that of a drunk at legally recognized intoxication levels. With a 10hour sleep debt, we should not be driving. So how can we maximize our energy and avoid the perils of fatigue? Keeping our sleep creditors at bay by managing our sleep debt can help. To work out sleep debt, use this handy sleep debt formula: Sleep debt = (total sleep time) minus (total awake time divided by two). Ideally, we don’t want to carry any sleep debt. But, like a credit card balance reserved for those must-have purchases, a small sleep debt is manageable. We just have to be sure to pay it off before our energy gets zapped and fatigue settles in by going to bed earlier for a couple of nights or by sleeping in for a couple of days. Or better yet, by taking a well-deserved nap! And forget the 20-minute power nap! Go all out and make it 90 minutes. There’s a good reason for this, too. A 90-minute nap is equal to one full sleep cycle: we transition from light sleep to deep sleep, then to REM sleep, and back to light sleep just before we wake up. This minimizes that grogginess felt upon waking from a deep sleep in the middle of the night. Morning is the best time to nap because it is least likely to interfere with falling asleep at night. But it can be difficult sleeping

only hours after waking up from nocturnal slumber. The best advice is to delay the early morning dose of caffeine and indulge later in a “nappuccino.” If we drink a “Jo” mid-morning, just before napping, upon awakening 90 minutes later, the caffeine will be working its magic and the payment to our sleep debt will keep us from becoming fatigued before day’s end. Afternoon naps are a little trickier. Experiment on a weekend with a 90-minute nap at 2:00 p.m. or thereabouts. That’s when body temperature is at its second-lowest point, which can make it easier for us to sleep. If the afternoon nap is making it difficult to fall asleep at night, we can scale the sleep debt payment back and shorten the nap. And the next time we’re caught sleeping, we can say that we’re making an investment in our sleep account!

Clinton Marquardt is a human fatigue specialist. He uses sciencebased practical solutions to improve the health, safety, and productivity of the 24/7 workforce. Marquardt can be contacted at clintm@sleepanddreams.com. For more information about calculating your sleep debt, visit www.sleepanddreams.com/?p=1824.

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Solving the Snoring By Suzanne Nussey

he call came unexpectedly, shortly after my father-in-law Charles had moved to the Alzheimer’s floor in his seniors’ residence. For several nights in a row, staff had found him motionless in bed with a pillow over his head. They feared he was trying to kill himself. My husband Ken chuckled when the concerned nurse delivered her message. For over 50 years, his dad had habitually slept with that pillow over his head to muffle his wife’s thunderous snoring. “I am woman; hear me snore,” Charles would remark of her nightly serenade. It was both funny and poignant that, in the absence of his wife and in the throes of Alzheimer’s, Charles still clung to his makeshift anti-snoring device. Unfortunately, the family saga of disruptive snoring continued into our generation. As my husband entered his 50s, his snoring began to rival his mother’s in volume, variety, and duration. Several nights a week, one of us would leave the room after innumerable pokes in the ribs, requests to roll over, prayers for peace, and, yes, a pillow over the head (mine, not his). Ken tried different remedies: a tennis ball under his back — it would not stay in place; an adhesive nasal strip — it peeled away skin when he removed it; drinking more water during the day — just imagine what that did to our already disrupted nights! So we resorted to the separate bedroom solution — totally effective for me, but completely undesirable for both of us.

Enter our family dentist and the SomnoDent® Dorsal appliance. Hallelujah! No more snoring! 12 HEALTHWISE OTTAWA winter 2014/2015

While my family’s experience with snoring might strike a chord with some of you, it is also a cautionary tale. Snoring should be taken seriously. One in three men and one in four women snore, according to Statistics Canada. But what is it exactly? Snoring is the sound of the vibration that occurs when air flows past relaxed tissues in the back of the throat. The most common causes of snoring include smoking, alcohol consumption, obesity, congestion, allergies, and sleeping pills. While some snoring is benign in terms of health risks, it can be a sign of obstructive sleep apnea, or OSA, a type of breathing disorder that is a potentially life-threatening condition characterized by brief interruptions of breathing during sleep. The signs and symptoms of OSA include snoring, excessive daytime sleepiness, gasping or choking during the night, non-refreshed sleep, fragmented sleep, clouded memory, irritability, personality changes, decreased sex drive, impotence, and morning headaches. The negative consequences of untreated OSA extend beyond the bedroom. OSA has been correlated with increased risk of hypertension, coronary heart disease, congestive heart failure, diabetes, kidney disease, fibromyalgia, and nocturnal strokes. A study published in the medical journal Thorax revealed that sleep apnea patients are at double the risk of being in a car crash, and are three to five times more likely to be in a serious car crash involving personal injury.

Problem There are varying degrees of OSA, and successful treatment requires a medical diagnosis. Mild to moderate OSA, causing snoring when the tongue falls back at night and partially blocks the airway, can be easily corrected by nightly use of an oral appliance that moves the lower jaw and the tongue forward. This was the solution to our family’s snoring dilemma. After evaluating Ken’s nasal, mouth, and throat airways, local dentist Dr. Farid Shodjaee created an oral appliance that practically eliminated Ken’s snoring. The SomnoDent® Dorsal device consists of clear pink plastic upper and lower parts, like night guards, connected by two side bands. Small and comfortable, it allows adequate space for the tongue and can be adjusted until the snoring problem is eliminated. In addition to this appliance, Dr. Shodjaee offers two others, the EMA® or Elastic Mandibular Advancement and the Silent Nite®.

SomnoDent® Dorsal device Photos: Courtesy of Dr. Farid Shodjaee

Dr. Shodjaee first became interested in the application of dentistry to snoring and sleep apnea through professional development courses. Compared to the 60 per cent compliance rate of persons using CPAP (continuous positive airway pressure) and BiPAP (bilevel positive airway pressure) devices, which use face masks, the doctor’s patients using oral appliances comply at a rate of over 95 per cent. They report improvements in their overall energy level, a more sound sleep, and, blessedly, the return of their partner to the bedroom. Dr. Shodjaee believes “it is the dental profession’s responsibility to help educate our medical colleagues regarding oral appliances, and to work with them to help solve obstructive sleep apnea, which has truly become a health epidemic.” Thanks to the doctor’s interest and expertise, snoring is no longer an epidemic in our family! HWO

EMA® device

Silent Nite® device winter 2014/2015 HEALTHWISE OTTAWA 13

Environmentalist

Pamela Tourigny: Her Work is Her Passion By Nicola Maule

o you ever wish that your work did not feel like work? Would you like to combine your personal interests with a fulfilling career? Ottawa resident and keen environmentalist Pamela Tourigny has found an ideal job that allows her to follow her passion on a daily basis. It did not happen overnight, but after several years her volunteer work and lifestyle choices were noticed and now she has reaped the reward — a job that makes getting out of bed every day feel like the weekend. Nearly three years ago, Tourigny accepted her dream job: managing communications for terra20, Ottawa’s wellness-focused department store. It is a one-stop-shop for busy people who want healthier and more sustainable items such as household cleaning products, cosmetics, and lunch and kitchen solutions. “When I read the job description at terra20, my heart stopped,” says Tourigny. “I was searching for meaningful work and this job was a perfect fit, as it combines my ethical living philosophy with my communications education and experience. I was almost afraid to apply for the position because I knew I would be devastated if I did not get the job. It was the right job at the right time; it felt like serendipity.” 14 HEALTHWISE OTTAWA winter 2014/2015

Tourigny grew up on a hobby farm in rural Ontario, surrounded by nature. At an early age, she gained an appreciation for the importance of being respectful to the environment and treating it with care. “[When I was] a child, we often had water shortages in the summer months and made monthly trips to the local landfill, which opened my eyes to the impact humans have on our environment, first-hand,” she explains. Ottawa became home when she enrolled in journalism at Carleton University. After graduation, she landed a day job in communications but wanted to give back to the community and help others explore kinder, more sustainable ways of living. In 2007, Tourigny was one of the founding members of the National Capital Vegetarian Association and served as its president for four years. The Association began publishing a newsletter, held monthly potlucks, and created a yearly vegan lifestyle event called Ottawa Veg Fest. “It was a lot of work to put on this event. But we were rewarded, as it would attract more than 3,000 attendees in its last few years, so we knew we were on to something,” says Tourigny. “I also was able to understand something about myself: I learned that I like to build things. I enjoy

Photos: Jamie Kronick

winter 2014/2015 HEALTHWISE OTTAWA 15

75th anniversary of Nature Canada, brings together the leadership, knowledge, and passion of amazing women across Canada who are committed to nature conservation.”

Tourigny and her canine friends

taking an idea, getting people and groups together to get the idea off the ground, and then move on to the next project. This gives me energy and fulfillment.” The outstanding success of Ottawa Veg Fest over the years made Tourigny a well-known name in Ottawa’s vegan and environmental communities, and subsequently gave her the credentials to land her dream job at terra20. Tourigny has scaled down her involvement with the National Capital Vegetarian Association, but she has not stopped volunteering. “I am currently volunteering for Sit With Me shelter dog rescue, as well as working on some joint initiatives with the Ottawa Humane Society. Volunteering is the rent I pay for using resources, and it’s an important part of who I am. I’m looking forward to taking on new and strategic roles in the near future.” Tourigny’s achievements are inspiring and a true testament that if you live your life following your passion, you can be rewarded: her environmental efforts were recently recognized by Nature Canada. “Pamela is one of 75 Canadian women to be part of our Women for Nature initiative,” says Jodi Joy, Director of Development at Nature Canada. “This special initiative, to mark the

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Margaret Atwood and Elizabeth May are included in that diverse group of women. All of them recognize the value of connecting Canadians to nature — especially young Canadians. Joy says Nature Canada is thrilled to have Pamela as a spokesperson for this initiative. “She is a natural communicator who cares about the health benefits of spending more time in nature and promotes a greener way of living to all Canadians.” Where does Tourigny go from here? She hopes to help open more terra20 stores across Canada and North America, and bring sustainable living habits into every household. “It’s a goal that benefits us all. We need to not only consume less but to consume smarter, and I am playing a part to ensure that healthier and more sustainable options are available to the mainstream.” HWO

Author’s Note I asked Pamela Tourigny what one product I could buy at terra20 that would make a substantial environmental impact. She suggested a house-cleaning product: terra20 has an eco-bar with a large array of cleaning products in bulk that are environmentally friendly, free from harmful chemicals, and competitively priced. Check them out at terra20’s flagship store at 2685 Iris St. in the Pinecrest mall, and at 1304 Wellington St. West.

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READER’s CONTEST

Here’s your chance to win 4 weekly fruit & vegetable baskets delivered right to your door* from Ottawa Organics. Simply look through the ads in this issue to answer the following questions, and email your entry to healthwiseottawa@rogers.com by January 19, 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 weekly baskets will be delivered to areas within Ottawa.

The selected winner will be contacted by phone or email. Good luck!

Which advertiser... 1. Carries gluten free food and non-GMO products? 2. Offers adult ballet classes? 3. Has an office on Pretoria Avenue? 4. Sells natural bodycare made by a certified aromatherapist? 5. Quotes Winston Churchill? 6. Makes European-style breakfasts? 7. Offers customized wealth management solutions? 8. Has a gift card mentioned as the perfect gift?

ongratulations to Anneke Jansen van Doorn who was the lucky winner of the Reader’s Contest in the fall 2014 issue of Healthwise Ottawa. Anneke and three friends will certainly enjoy the gourmet food tour from C’est Bon (see www.cestboncooking.ca).

18 HEALTHWISE OTTAWA winter 2014/2015

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Beyond Stress R How to Cultivate Well-Being By Laurel-Lea Shannon

e all get stressed. It could be that we’re unhappy with our jobs. Having issues with our significant others. Experiencing financial problems. Or maybe we’re just too busy. A little stress is good for us, but when we repeatedly feel overwhelmed, anxious, or fearful, the effects can add up to big trouble — not only disturbing our peace of mind but wreaking havoc on our bodies. Some physicians estimate that 80 per cent of all illness is stress-related — everything from stroke, heart attack, and cancer to premature aging and chronic health problems like arthritis and allergies. What’s more, a new study from Yale University suggests that repeated stress can actually shrink our brains, especially in areas responsible for emotions and self-control, and those regulating blood pressure and glucose levels. Fortunately, there’s an increasing body of knowledge about the ways we can not only reduce stress but, more importantly, cultivate well-being. The Science Behind Stress Reduction Leading the way are studies in epigenetics and neuroplasticity. Epigenetics reveals that our genes are not as fixed as we once thought. Our lifestyle — what we eat, how much we exercise, how we feel about ourselves, how much sleep we get, how intimate our relationships are — influences which genes are expressed, and that affects our physical health. Neuroplasticity — 20 HEALTHWISE OTTAWA winter 2014/2015

the brain’s ability to change and adapt, and essentially reorganize itself — shows us that we can also influence positive changes in the brain and improve our mental health. Our sympathetic nervous system has a builtin flight or fight response that protects us and ensures our survival, says Ottawa psychologist Dr. Kimberly Sogge. But sometimes we need to use “manual override” to interrupt stressinducing habits of mind such as living in the past, anticipating the future, and having unrealistic expectations, so we can respond to what’s actually happening with more awareness, flexibility, and resourcefulness. “It’s helpful if we develop specific skills for working with our mind and body in responding to stress.” Think of the body and brain like a highway, with a constant stream of information whizzing back and forth between them, each impacting the other. Studies show that exercise and contemplative practices can influence the information that gets sent between the body and brain, creating more positive outcomes for our physical and mental health. Stress Reduction and Exercise Take exercise, for example. A recent study at the University of British Columbia shows that regular aerobic exercise not only makes us physically healthier but also creates changes in the brain that protect memory and thinking

ss Reduction: skills. As little as 120 minutes of moderateintensity exercise per week such as walking or swimming appears to boost the size of the hippocampus, the part of the brain governing verbal memory and learning. Ditto for ancient practices such as yoga and Tai Chi. Each has been shown to have many benefits for the body: increased flexibility, stamina, and balance, as well as reduced blood pressure and lower cholesterol. But these practices also have a calming effect on the mind: they decrease stress and anxiety. How Mindfulness Meditation Helps Contemplative disciplines such as meditation and other mindfulness practices increase our ability to regulate our attention and our emotions. One of these, mindfulnessbased stress reduction or MBSR, has become the gold standard for treating stress and anxiety. Dr. Sogge teaches two eight-week MBSR programs in Ottawa each year and offers mindfulness retreats through the PranaShanti Yoga Centre. Developed by Jon Kabat-Zinn and taught at the Stress Reduction Clinic at the University of Massachusetts Medical Center since 1979, MBSR has now gone mainstream. Companies like Google, Nike, GM, and ÂŠ Arsgera | Dreamstime.com

winter 2014/2015 HEALTHWISE OTTAWA 21

Target offer mindfulness meditation classes to their employees. MBSR is being taught to groups as varied as children in schools and U.S. marines. What’s driving this interest? Numerous scientific studies show that contemplative practices actually change the brain. Leading the way is Dr. Richard Davidson, a neuroscientist and founder of the Center for Investigating Healthy Minds at the University of Wisconsin-Madison. Using MRI scans, Dr. Davidson has shown that meditation calms down activity in the amygdala, the part of the brain responsible for our emotions and emotional memory, while improving areas of the brain that govern attention and focus. How much meditation do you need to do to bring about these changes? “Studies have shown that the structure of the brain can change after an hour and a half of meditation,” said Dr. Davidson in a recent talk at the Jewish Community Center in Manhattan. “We don’t know what’s optimal but even short amounts of meditation — as little as eight minutes sprinkled throughout the day — will be of benefit.” Mindfulness meditation has been described as “paying attention on purpose.” Learning how to do that is important because how we direct our attention is linked to how happy we are. When we’re focused on a task, in “flow,” or “in the Zone” — when we’re fully absorbed in what we’re doing — we’re happier. But for most of us that state is elusive. Interrupting Our Self-Talk A 2010 Harvard University study with 2,250 participants showed that 47 per cent of our waking hours are spent thinking about

22 HEALTHWISE OTTAWA winter 2014/2015

anything but what we’re actually doing. Instead, we get lost in our personal narratives, the ruminating voice inside our head that is a constant unwelcome commentator, critic, and judge. The more negative our internal chatter, the more stress we’ll have. This is where practices like MBSR can be of benefit, says Dr. Sogge. Research supports the observation that our bodies don’t distinguish between the images in our minds and what is actually happening out there in the world. The sympathetic nervous system is activated not just by real danger but also by violent inner speech and images of anticipated events that have never (or may never) happen. “MBSR offers skills that teach how to interrupt automatic or habitual patterns of reactivity in thought and in the body.” When it comes to stress, the bad news is we can’t eliminate it from our lives. While some of life’s events, such as going through a divorce, are inherently stressful, most stresses are more subjective — created, to a large extent, by how we react to events, and sustained by the narratives we tell ourselves about those events. The good news? “You can learn to relate to stress in a more workable way in your relationships, thoughts, and habits,” says Dr. Sogge. Clearly, we have power in the choices we make about how we live our lives. Simple things like the food we eat, whether we exercise, what thoughts we focus on, and which stress-reducing skills we practise, are continually changing our body and brain. Each of us can harness that power to intentionally shape healthier, happier, and HWO yes, less stressful lives.

Stress-Reducing Skills from Dr. Kimberly Sogge Bring your full attention to your five senses, in the present moment • Find 10 square-shaped things in your immediate environment. • Slow down and eat something (or drink a glass of water) very, very mindfully, with full attention to sensations in the present. • Feel the sensations of your feet on the floor. • Focus on sounds — the music of daily life. • This one sounds odd, but it really works: Ask yourself, “How do my earlobes (or bones, or other neutral body part) feel about this right now?” Drop the judging and demanding • Specifically, stop using violent internal language to motivate yourself. Try repeating this for one minute: “I radically accept my life as it is in this moment.”

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Go for a mindful walk • Pay attention to where you are rather than where you are going, what you have to do, or who you have to be. gchutka / istockphoto

• Put away your electronic devices, and sign out from social media for a few hours, days, or a week. Connect • Call a friend. • Volunteer. • Make eye contact. • Look around you and give silent thanks for all the efforts of others.

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Men in the Kitchen By Chef Bear

adies, take heart. This article is meant for the men in your life who don’t know a spatula from a colander. Guys, this is for you! So why should you learn how to cook? Well, for starters, there are going to be plenty of times in your life when you wish you had. Sitting there eating lukewarm TV dinners, or grilled cheese with ketchup and calling it pizza, is no way to eat. Even if you have someone in your life who cooks, it’s important to learn how to do it yourself, as there are times when you need to impress or do something for someone special. It’s easy to order takeout, but I promise you there is nothing like the satisfaction of creating something with your own two hands — and watching others take pleasure in it. This is not the 1940s anymore. Men can cook; and the majority of the world’s greatest chefs are male. I am aware that many of you might be nervous about cooking. The kitchen can be a scary place for the uninformed, but it doesn’t have to be. There are recipes there 24 HEALTHWISE OTTAWA winter 2014/2015

to guide us along the path. If you’re like me and most guys out there, you don’t like reading instructions or maps, so use recipes as a guideline and then play around with them to make them your own. If I can just impart one thing about cooking to all you guys out there it is this: cooking is one of the only arts that has the ability to appeal to all of your senses — it’s tactile and visual, your ears hear the sounds of a sizzling dish, you smell its aromas, and your taste buds savour that very first bite. You’ll wow them in the kitchen with the recipes that follow. They may look sophisticated, but they’re really fairly straightforward. So let’s get started! HWO Chef Bear is a local Ottawa caterer, chef of a television show called Grin N’ Bear It, A Man’s Guide to Cooking Survival, book author, and culinary instructor focused on creating customized menus with quality ingredients prepared with passion (www.kitcheninspired.com).

GorgonzolaStuffed Mushrooms Serves 6 to 8, as an appetizer

INGREDIENTS 24 large mushrooms, cleaned and stemmed 3 tablespoons butter 1 medium-size onion, chopped 2 cloves garlic, minced ¼ cup fresh parsley leaves, chopped 1 (8-ounce) package cream cheese, softened and cut into pieces ½ cup (2 ounces) Gorgonzola cheese (preferably Gorgonzola Dolce, a young cheese) 1 tablespoon lemon juice, freshly squeezed 2 tablespoons cream sherry or port wine (optional) Salt and coarsely ground black pepper, to taste

INSTRUCTIONS Preheat oven to 400°F. Carefully remove the stems from the mushrooms; chop the stems finely and set them aside. In a large frying pan over a medium heat, melt the butter. Add chopped mushroom stems, onion, and garlic; sauté approximately

Photos: Frank Chang

5 to 6 minutes or until the onions are soft and translucent. Reduce the heat to low; add parsley, cream cheese, Gorgonzola cheese, lemon juice, and cream sherry or port wine. Stir until the cheeses are melted and well-blended. Remove the mixture from the heat. Season to taste with salt and pepper. Spoon the prepared cheese mixture into the mushroom caps, filling generously and mounding the tops. Place the stuffed mushroom caps on a baking sheet with sides. Bake approximately 8 to 10 minutes until the mushrooms are cooked and the cheese is melted. Remove them from the heat and place the mushrooms on a large serving plate or platter. Serve immediately. Note: To add a meat option to this dish, simply remove the casing of a sausage of your choice — I recommend a sweet or spicy Italian sausage — and cook the crumbled meat in a pan without any oil, as the sausage has enough fat in it. Once cooked, add it to the mixture and stuff it into the mushrooms. winter 2014/2015 HEALTHWISE OTTAWA 25

Wild Mushroom Risotto Serves 4

INGREDIENTS 3 cups beef, chicken, or mushroom stock ⅛ teaspoon saffron 3 tablespoons unsalted butter 2 tablespoons olive oil, and extra for drizzling ¼ cup finely minced scallions 2 shallots, finely minced 3 cloves garlic, minced 1 pound fresh wild mushrooms, whole 1½ cups of Italian arborio rice ½ cup dry white wine Salt and pepper to taste ¾ cup freshly grated Parmigiano-Reggiano cheese, and extra shavings for presentation

Add the mushrooms and sauté, stirring occasionally until the liquid has evaporated. Add the rice to the mushrooms and cook, stirring to coat well with butter and oil. Add the wine and stir until three-quarters of the liquid has evaporated, then add approximately ¾ cup of the simmering stock to the rice and mushrooms. Stir well and continue to cook, stirring occasionally until the rice has absorbed most of the stock. Continue adding the stock to the rice by the half-cupful, adding it only after the rice has absorbed the previous addition.

INSTRUCTIONS

As cooking continues, you will have to stir more frequently. After 25 to 30 minutes, all the stock should be absorbed and the rice should be tender but still chewy.

Place the stock in a heavy saucepan and heat before it reaches a low boil. Add saffron and stir, and leave to simmer very slightly.

Remove the mixture from the heat. Add salt and pepper to taste. Stir in the remaining butter and ¾ cup of Parmigiano-Reggiano.

Meanwhile, in a larger saucepan over a medium heat, melt 1 tablespoon of butter in olive oil. When the foam subsides, add scallions, shallots, and garlic, and cook, stirring frequently until softened and yellow but not browned.

Serve immediately by using a large ladle and mould the risotto into a mound. Using a vegetable peeler, take three or four shavings off the Parmigiano-Reggiano cheese and place them on top of the risotto.

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Zucchini Fritters Serves 4 to 6

INGREDIENTS 1 pound zucchini (about 3 medium) 1 cup yellow onion, finely chopped ½ cup all-purpose flour ¼ cup fennel stalks and leaves, finely chopped (save the bulb for another recipe) 1 tablespoon fresh dill, chopped 1 teaspoon baking powder ½ teaspoon fresh oregano, chopped ⅛ teaspoon freshly grated nutmeg ½ teaspoon kosher or sea salt ⅛ teaspoon freshly ground black pepper 1 to 1½ cups olive oil for frying ¼ cup grated Greek Kefalotyri or Parmigiano-Reggiano cheese ¼ cup feta cheese, crumbled

INSTRUCTIONS Trim the zucchini and coarsely grate them on a box-shaped grater. Put the grated zucchini in a colander and squeeze out as much of the liquid as possible with your hands.

In a medium bowl, combine the zucchini, onion, flour, fennel, dill, baking powder, oregano, nutmeg, salt, and pepper, and mix well. The mixture should be just moist enough to form into patties. For each fritter, press 2 generous tablespoons of the mixture into a patty about 3 inches in diameter and ¼-inch thick. Arrange the fritters in a single layer on a cookie sheet. Pour the oil into a 12-inch skillet to a depth of ¼ inch. Heat the oil over a medium-high heat until it begins to ripple and bubble immediately when the edge of one patty is dipped into it. Using two slotted metal spatulas (one to lift a patty and the other to push it off the spatula), add as many patties as will fit in the pan without crowding and fry, flipping once, until they are golden brown and crisp on both sides, 1 to 3 minutes per side. Transfer the fritters onto a paper towel-lined plate and repeat with another batch, adding more oil, as needed. Arrange the fritters on a platter and sprinkle them with both cheeses. Serve warm.

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Financial Balance By Jacqueline Richards

oney does not make us happy — but constant worry about financial security can make us miserable. Women often enter their 40s (and beyond) with a murky financial picture. We have put a great deal of our energy, earning time, and cold cash into being there for our children, our spouses, our family, and even our friends. But along the way, we forget to be there for ourselves. We are typically uncomfortable with asking for help, even after consistently giving to the people in our lives.

Good news! It is never too late to create the resources that will allow us to enjoy our days without worrying about whether we can afford life’s necessities and pleasures. But we often have to make choices and

changes to reach this point. We may have to wean ourselves from spending habits that ultimately bring more stress than pleasure. And we may need to decide to continue at our work for an extra year or two or, if we are already retired, take a parttime job.

Where Women Get Stuck Spending We shy away from big money purchases with worries of “what if” but can nickel-and-dime ourselves to financial death on seemingly inconsequential purchases that add up to long-term financial instability. Or we reserve the right to spend big bucks on family and friends, never comfortable investing in our own dreams.

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for True Wealth Building Equity As a mortgage specialist, I’m probably biased, but I think one of the easiest ways for us to build up cash for retirement is through home ownership and the right mortgage. It’s just as easy to pay a sensible mortgage as it is to pay rent. And each dollar that goes down on the principal, along with the rise of your home’s value, becomes money for your future. You can almost always sock even more away by using a mortgage professional who has access to dozens of lenders rather than just a single borrowing source (as is the case for banks and credit unions). This holds true

whether applying for a first mortgage or replacing an existing one. Especially right now while interest rates are fairly low. Just one percentage point of difference on a typical Ottawa mortgage is worth almost $10,000 in savings on a three-year mortgage! As equity builds, it can be transformed into cash, with the proceeds invested in dividendpaying stocks, income properties, education, and such. The Kids We love our kids and we want to give them everything their hearts desire. But sometimes

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this urge gets in the way of allowing our children the opportunity to grow up — to discover for themselves the joys of selfreliance. Helping them is fine, but what kind of lessons do we teach if we put our own futures at risk? Education is becoming increasingly expensive. We need to make it clear to our teenagers that they will be expected to contribute and that tuition fees, living expenses, and travel costs will all be factors in deciding what secondary institution they will be able to attend. In most parts of the country, a car is not a need; it is simply an expensive convenience. Activity fees and equipment can be expensive. We must ask our teenagers to prioritize rather than join everything that strikes their fancy. The big white wedding has become even bigger in recent years. If we plan on contributing to our adult children’s weddings, we need to know what we can afford well in advance. We should make a point of telling our children what we will be able to contribute, and that there is no room for “creep” (unplannedfor expenses) or extra money from the Bank of Mom. The boomerang phenomenon of an adult child returning to the family home is becoming increasingly common. We need to be clear that our child is expected to make financial contributions and carry his or her own share of chores. They are not returning to the cocoon of childhood. They are returning as an adult and a loving parent understands that it is in the child’s best interests if grownup responsibilities are expected. Get Comfortable with a Little Risk Women are conservative investors. We have almost no comfort zone with risk. The “free” financial advisors offered by banks may well be experts, but their job is to look after the bank’s profits first and then 30 HEALTHWISE OTTAWA winter 2014/2015

ours. Best to do a little research and find an independent financial investor who comes with solid recommendations. The investment of a consultation fee with an independent expert is worth it to evaluate our current financial pictures. Then, we can ask for advice on putting a small portion toward higher-risk investments that can pay bigger dividends.

We Deserve It We have the right to financial comfort and stability. If we don’t feel we are in a safe place with money, then it is time to pull back some of the energy we put into others and restore the balance by putting it into our own issues. This is easy advice to give but can be tough to put into action after a lifetime of putting ourselves second. Let’s face it: saying “no” to people we care about is hard. But keep the flight safety demonstration in mind; if the oxygen masks drop down, we need to put our own masks on before we can help our seatmates. Most women find that it takes a blend of practical actions, new boundaries with family and friends, the willingness to accept progress rather than perfection, and even therapy to get comfortable with building financial balance. It works best when it is part of an holistic process that encompasses all aspects of life, building the true wealth of HWO secure happiness.

Jacqueline Richards, author of Yoga for Your Personal Finances, is a former banker and current mortgage specialist who balances her life by teaching yoga.

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S .W. E . E .T inspir ation

Meet Five Ambassadors of Fitness By Jennifer Tiller

ttention, women of the National Capital Region! Have you ever dreamed of climbing a rock face, riding rapids, or running a marathon? Is getting yourself up off the couch and out the door to train a challenge? Don’t despair. Bushtukah’s S.W.E.E.T event — Sporty Women’s Empowering Evening of Tips and Advice — and its Ambassadors can get you charged to take action.

That’s when five S.W.E.E.T Ambassadors were introduced to the event. The women were chosen from about 100 applicants to inspire others to get active. Each woman set specific goals and committed to achieving those goals in their year as a S.W.E.E.T Ambassador. The women also had to be prepared to share their experiences as they worked to meet their goals. This included being active on social media.

This women-only event began eight years ago to inspire women to set (and conquer) personal fitness goals. “The whole idea behind S.W.E.E.T is to motivate women to get out and get active, and we really don’t care what they do,” says Judy Andrew Piel, who works in marketing and community support at Bushtukah and is one of the organizers of the event.

“The idea was that maybe we could extend the S.W.E.E.T message throughout the year,” says Andrew Piel.

On the annual S.W.E.E.T night, the front entrance of Bushtukah’s Richmond Road store is transformed to include a stage and a large seating area. Female representatives from a wide variety of groups and clubs (swimming, cycling, skiing) set up tables and displays. There are fashion shows and door prizes, treats and music, and guest speakers. It has grown in popularity over the years, with more than 400 women attending in 2014.

The Ambassadors are a diverse group: different ages, different athletic interests, and different life situations. In addition to being an inspiration to women in the community, they have also helped each other meet their goals. Says Andrew Piel: “They have been very supportive of each other, which I think is great.” Healthwise Ottawa would like to introduce you to the 2014 S.W.E.E.T Ambassadors. Read on as they talk about their goals and progress, and share some of their adventures being fitness role models for Ottawa women.

Photos: Jamie Kronick

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Left to right: S.W.E.E.T women Jocelyne Letain, Lauren McCusker, Virinder Kasbia, Bushtukah’s Judy Andrew Piel, Erin Gagné, and Tamara Tarasoff winter 2014/2015 HEALTHWISE OTTAWA 33

Erin Gagné I

t’s just after 7:00 p.m. when Erin Gagné arrives at the Starbucks in the Target store beside the RA Centre. Sweaty from a soccer game yet full of energy, she looks happy — which, after what has probably been a long day, is impressive. After all, she works full time and has three young daughters of two, four, and six. As she talks about her goals and meeting them this past year, it quickly becomes clear that running is Gagné’s passion. She got into the sport once she began having children. “It’s my time when I only have to worry about me,” she says. Running was her strength in the two triathlons she competed in. Swimming, she says, is the area she still needs to work on. While she really enjoyed the race in Smiths Falls at the end of June, she found the Brockville event tough largely because of having to swim in the Saint Lawrence River. In both races, she achieved what she set out to do through a lot of hard work. Most of her training is done in the early morning hours and she tries to work in a swim at lunch. Long bike rides take place on the weekend.

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S .W. E . E .T A m b a ssador

Personal Goals for 2014 Somersault Sprint Triathlon (Smiths Falls) Somersault Olympic Triathlon (Brockville) Spartan 5K Race

But then, early hours and hard work are not new to Gagné. She grew up on a dairy farm in the Eastern Townships. Even with the work to be done at home those days, she still managed to play on several sports teams at school and won the provincial championship in wrestling two years in a row. Along with running, inspiring others is also something Gagné is passionate about: A girlfriend who began running with her is now a dedicated runner, racing and training on her own. “Once she felt that [runner’s high], she was hooked,” Gagné says, smiling. The S.W.E.E.T Ambassador also inspired a group of co-workers to get together to ready themselves for the 5K Spartan race. In addition to competing in the race, the other positive outcome was that many in the group have continued to train on their own. It is obvious, as she relates the story, that this pleases Gagné immensely. And Gagné’s training and events have also had a positive impact on her daughters — her eldest has already competed in two 5K races. Gagné is anxious for her to start riding her bike so that she can start entering kids’ triathlons.

Having the support of her family behind her is important. Gagné says in addition to runner’s knee that hampered her physically, one of the challenges she faced while training this year was guilt — guilt about the time her training took away from time spent with her family. However, she says her family recognizes how important her health and setting these physical goals are to her. One of the high points for Gagné this past year was running in the Brockville race, seeing her mom in the crowd, and having her two eldest daughters join her as she crossed over the finish line. “It was great just to hear them yelling ‘Mommy!’ and run to the finish line with me.” Looking ahead, Gagné will continue to swim, run, and bike. Next on her list is an Ironman competition. As far as this past year is concerned, Gagné has enjoyed her experience as an Ambassador, particularly connecting with the rest of the group. “It was really fun to hear all their goals.” And the support she received from Bushtukah in the form of equipment and clothing was invaluable. She couldn’t have met her goals without it, she says.

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Virinder Kasbia I

n some ways, Virinder Kasbia’s work as a S.W.E.E.T Ambassador began long before she actually became one. A chiropractor by profession, Kasbia faced some hurdles a few years ago that affected her fitness activities and, like many of us, she fell into a slump. It was seeing the results of her blood work on a routine physical that motivated her to improve her health by getting into a regular fitness routine once again. Her first stop was Bushtukah. The people there, she says, had a big impact on her. “It was really the staff that worked there that inspired me.” Kasbia bought some swimming goggles and signed up for swimming lessons. Soon she was doing laps. Now, swimming is part of her regular routine.

From swimming, Kasbia moved into biking. Her parents bought her a bike, and she began using it regularly. All this added up to a 20-pound weight loss and a happier Kasbia. She says she realizes now the importance of physical fitness to her overall well-being. “It makes me happy.” Her journey back to fitness is an experience she draws on to inspire others, including

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S .W. E . E .T A m b a ssador

Personal Goal for 2014 Cycle in the CN Cycle for CHEO in Ottawa

her patients. “I just tell them, if I can do it, you can do it.” She is also a strong believer in moderation. “You don’t have to be extreme.” Kasbia feels she is the least adventurous of the Ambassadors. She bikes, swims, and hikes, and also enjoys yoga, a practice her mother got her into. Yet adventurous or not, she certainly feels part of the group. The camaraderie of the S.W.E.E.T Ambassadors shines through as Kasbia tells the story of meeting — or rather, not meeting — her goal of cycling in the 2014 CN Cycle for CHEO. A respiratory infection prevented her from participating in the event. She did go back later and cycle the route, and she also did a 5K race-walk as a makeup event. However, having to back out of the cycling event was tough. The support of the other Ambassadors really helped get her through her disappointment. “It was very nice to have the group there for that,” she says. As well as training for her own goals, Kasbia also coached Under-10 girls soccer, a pastime she really enjoyed. She is a big proponent of getting kids, particularly girls, into sports. Seeing the girls she worked with develop both their physical

skills and their confidence gave her a thrill. “One of my goals with them was to instill the importance of physical activity and make it part of their daily activities. We also talked about how the mind and body are connected...that physical activity can positively affect your mind and viceversa. It was fun all around!” Kasbia is also a very “active aunt” and enjoys hanging out with her nieces and nephew on the weekends. They go to the park and occasionally swimming. “Everything is active with them,” she says. Now, Kasbia is setting some new goals. She loves to travel and plans to go to Scotland this winter to hike. She would also like to teach her mom to ride a bike, and looks forward to soon riding with her nieces and nephew. “Everyone should be off training wheels this summer.” Kasbia truly believes that if you have your health you have everything. Inspiring others to enjoy being physically active comes naturally to her and there is no question she plans to continue spreading the joy of being active long after her role as a S.W.E.E.T Ambassador comes to an end.

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Jocelyne Letain I

meet Jocelyne Letain on a wet, rainy Saturday morning at a Starbucks in the south end of the city when she pops in on her way to the Ottawa Ski, Snowboard and Travel Show. Skiing is an activity she really enjoys. Saturdays, during the winter months, she volunteers as a ski instructor with the Canadian Association for Disabled Skiing. She says she often surprises people with her expert ability hailing as she does from Manitoba, a province not known for its mountainous terrain. But then, there doesn’t appear to be many activities Letain doesn’t enjoy. She swims, she kayaks, she bikes, and she practises yoga. She runs, too. But that may be the one sport she doesn’t get as enthused about. In fact, we spend very little time talking about the two half-marathons she’s completed. “I’m not a real fan of them,” she says with a smile. Even so, one of her highlights this past year was training with the Running Room. She was a group leader last summer as she prepared for the Army Run, her second half-marathon.

What we do spend time talking about is her solo bike trip along the Camino de Santiago in northern Spain. In addition to the half38 HEALTHWISE OTTAWA winter 2014/2015

S .W. E . E .T A m b a ssador

Personal Goals for 2014 Half-Marathon at Ottawa Race Weekend Cycle a portion of the Camino de Santiago in northern Spain Do a trail-running race in the summer

marathon run, biking the route was one of the goals she’d set for herself as a S.W.E.E.T Ambassador. Her face lights up as she talks about the scenery, the wonderful people she met along the way, even the steep inclines she had to navigate. That’s not to say there were not challenging days. She got hit with a bad chest cold that hampered her physically during the ride. Navigating the route for bikes was also sometimes a challenge. “I was near tears at one point where I got lost,” she says. Now, back in Ottawa, Letain continues to train and set new goals. Her weekly regimen includes swimming, biking, running, and yoga. Motivating herself is not always easy, though. Sometimes getting moving is tough, but Letain knows she’ll be happier having worked out than if she had stayed home. That’s the way she feels about the events she signs up for, too. “You don’t ever regret that you tried,” she says. “You do regret if you stay home on the couch.” The 42-year-old Captain in the Canadian Armed Forces has a reputation for getting others motivated. She jokes that she

was once nicknamed the “PT [physical training] Nazi” when she berated troops she was training with for not completing an assigned run. Being a S.W.E.E.T Ambassador helps Letain reinforce that what she’s doing is good for her — even with setbacks. “Because I’m in the military, I feel I [had] better lead by example.” One of the main challenges of fulfilling her goals this year as an Ambassador was a sprained ankle that hampered her running, biking, and swimming. Unfortunately, the ankle also forced her to cut short the trail run she had set as a goal for herself this past summer. She recently reinjured the ankle but this time was quick to get to physiotherapy, with the hope that the injury would not get in the way of her training. So, what’s next for this Ambassador? Letain says she was inspired while volunteering at an Ironman event in Tremblant, and has set an Olympic Triathlon as her next event goal. She hopes to complete one by next May or June. Judging by her track record, there’s little doubt she’ll be able to check that event and a few more off her list in 2015. winter 2014/2015 HEALTHWISE OTTAWA 39

Lauren McCusker L

auren McCusker was as fit as she had ever been when she injured her knee playing soccer. That injury took her off the soccer field and forced her to leave behind many of the activities she loved. A year and a half and one surgery later gave her a lot of time to think about her priorities. She was named a S.W.E.E.T Ambassador just as she was getting back into physical fitness. “It came up at a good time. It really made me commit myself to some of these goals,” she says. McCusker is an avid mountain biker. One of her favourite parts of the adventure race she participated in as one of her goals was the mountain bike segment. That was a high point. She says she remembers thinking, “Oh, man, this is so much fun.” The Storm the Trent Adventure Race was the first goal McCusker completed as a S.W.E.E.T Ambassador last spring. She enjoyed it so much she went on to do a second race called Storm the ‘Scarpment, placing third. She also participated in the 24 Hours of Summer Solstice 2014 June bike race.

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Personal Goals for 2014 Storm the Trent Adventure Race 24 Hours of Summer Solstice Mountain Bike Race

Each event presented their own challenges. She and her partner got lost in the first adventure race and that cost them 20 minutes. In the second, she twisted her ankle and wasn’t sure she would be able to continue. In the mountain bike race, she was concerned about not being able to sleep when she was supposed to rest. She managed nonetheless. McCusker enjoyed the experience of the races so much that she is planning to compete in Storm the Trent again in 2015, in a longer race, and also in the 24 Hours of Summer Solstice 2015, but with a five-person team instead of ten. “We are definitely stepping it up.” A big part of what inspires McCusker to participate in these events are the people she meets and the kinship that develops. Originally from Ottawa, McCusker moved to British Columbia for 10 years and lived in a couple of smaller communities. It was easy to connect with people who liked to do the same activities she did. When she moved back to Ottawa, it took her a little longer to connect with likeminded sports enthusiasts. She went to

a few events organized by the Ottawa Mountain Bike Association and she’s never looked back. McCusker bikes to work, and works out at the gym at lunchtime. Depending on the season, she will mountain bike at night or do a spin class. “I do a lot every day. I don’t sit still very well.” She also likes to ski — both downhill and cross-country — play soccer, and surf. A big proponent of Bushtukah and the S.W.E.E.T event, McCusker finds the speakers, in particular, amazing. They are often women you may not hear of otherwise. Seeing so many women gathered together is also “awesome.” That sense of community in sport is a big part of what keeps McCusker inspired. That, and her enthusiasm for pursuing athletic activities. As a social worker in the Weight Management Clinic at The Ottawa Hospital, she tells clients that they have to find something they love to do if they want to stay physically fit. “If you don’t enjoy it, you won’t keep doing it,” she says.

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Tamara Tarasoff T

amara Tarasoff had run races before. She and a friend did a halfmarathon through Gatineau Park, but it was not an entirely positive experience. They didn’t train properly and she hurt her foot. It still bothers her after long runs. Nonetheless, she set, as her goal, the completion of a 10K run with her daughter. Working in training runs on a regular basis proved to be difficult as the 10K race drew closer. Tarasoff, who works part-time as a new-media specialist for Parks Canada, was sick, then she had to travel for work, and there was a summer holiday to work around. She thought she was going to have to go into the race less prepared than she had planned. That’s when her daughter stepped in. She told her mom they had to work back from the race date and work out what mileage they needed to accomplish in the time they had left. The plan worked and Tarasoff ran the race feeling strong, right up to the end. “I gave it my all, kept a good pace for myself, and then I really pushed myself.” Happily, her experience in the Wakefield Moonlight River Run was much different than her experience in the Gatineau Park race — largely because she was prepared and had trained for it. Tarasoff’s daughter also ran the race and her husband joined her along the way, coaching. “I knew I had his positive energy with me,” she says. In addition to her goal of running a 10K, S.W.E.E.T Ambassador Tamara Tarasoff also

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S .W. E . E .T A m b a ssador Personal Goal for 2014 Run a 10K in the Wakefield Moonlight River Run with her 13-year-old daughter

wanted to train for the race while maintaining a work-life balance. As she talks about the past year and how she achieved her goal, it quickly becomes clear that she has learned how to manage and maintain that balance. Tarasoff generally combines her fitness workouts with time spent with family and friends. On Wednesdays, she goes with her daughter to an outdoor adventure program. Thursdays, she works out with a friend at the gym. Fridays, she is off work and part of her schedule is to do a physical activity with a friend. “Something fun,” she says. One of Tarasoff’s favourite activities is crosscountry skiing, “especially on a fresh snow day.” She also likes to hike and bike, recently rediscovering her road bike. Running is her least favourite thing. Her goal of running a 10K in under an hour was not something that was easily accomplished. Now that she’s done it, though, running doesn’t seem as much of a chore. Tarasoff is not planning to enter any marathons, but she is planning to maintain the level of physical fitness she has built up as a runner. “I actually feel I’ve improved and am a better runner than I was in the past. I would not have discovered that if I hadn’t been part of the Ambassador program.” She would also like to continue to hike. She and her family took a trip on the Chilkoot Trail last summer, and she’d like to plan another family hike, as well as some bike trips. Combining her love of being active and

outdoors with family and friends is her way of maintaining a work-life balance. That’s because staying healthy and physically fit is important to Tarasoff. She turned 50 last March, and she and her husband plan to retire in five years. Tarasoff wants to continue to be able to do all the things she does now. She also wants to continue to set an example for her teenage son and daughter so that they see the importance of maintaining a healthy, active lifestyle. “I want to live a long and active life,” she says, smiling. The Ambassador program married Tarasoff’s love of being fit with her love of sharing new experiences. And, it enabled Tarasoff to show other “everyday moms” that they, too, can set goals and achieve them. She hopes she has had an influence on some of her friends in this way. “I hope that they feel what I have done is something they could do as well.” It has also been good for her daughter to see that you can set goals when you are older and meet them. “You don’t necessarily have to be the best at something,” says Tarasoff. HWO

2015 S.W.E.E.T Watch for an update on the five S.W.E.E.T Ambassadors in the Healthwise Ottawa spring/summer 2015 issue. The ambassadors will also be at the 2015 S.W.E.E.T event scheduled for April 12th. Details will be posted on www.bushtukah.com closer to the event date. winter 2014/2015 HEALTHWISE OTTAWA 43

Food Literacy By Mary V. Carver, PHEc

nowledge and skills. These are key words in the definition of food literacy. The 2013 Ontariobased Food Literacy for Life Study defines food literacy as “a set of skills and attributes that help people sustain the daily preparation of healthy, tasty, affordable meals for themselves and their families.” Knowledge of local food, food security, and how to minimize food waste expands on that definition. Despite healthy lifestyle trends, there is growing concern about a general lack of time, knowledge, and skills to prepare healthful, affordable meals at home. Kids today rarely learn to cook. Families microwave a commercially prepared entree, or eat out on route to the next activity. Not a serious issue — until these habits become frequent practice. And they do! “The problem is that often what we eat is not real food. We’re consuming it on the run — in the car, in front of the TV, and

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increasingly alone,” writes author Michael Pollan in his book In Defense of Food: An Eater’s Manifesto. Home cooking began to decline in the mid 1960s, about the time more women sought employment outside the home. The food industry hastened to liberate women from the kitchen. Disposable income had increased. Processed food, prepared entrees, and fast food outlets answered the call for help. Ready-to-eat and super-sized servings have continued to boost our consumption of fat, sugar, and sodium over the decades. As home cooking has declined, obesity has risen. Type 2 diabetes, high blood pressure, and heart disease have followed suit. Dietitian Rosie Schwartz writes: “It’s tough to meet nutrition recommendations unless you’re making meals yourself. A community health study showed that Canadians consume a daily average of 3,000 milligrams of sodium. Twice the daily recommendation!

Matters The culprit? Processed foods, which deliver a whopping 77 per cent of that sodium.” The Harvard University Food Literacy Project says that we need to have a better understanding of food. People must know where and how food is produced to make informed choices. Produce that spends ten days in transport or two weeks in a fridge has lost valuable nutrients. Food banks are finding that their clientele will reject good-quality donated produce if they don’t know how to prepare it. Items such as kale, quinoa, and white beans are examples of items refused at Ottawa food banks. “Improved food literacy would advance the health of all Canadians,” the Conference Board of Canada reports. Many people can’t understand food labels, make a meal at home, stick to a food budget, or reduce food waste. The irony? Those topics are integral parts of high school Family Studies (a.k.a. Home Economics) curricula. Twenty-

one new Family Studies courses (under the Social Sciences and Humanities umbrella) were released by the Ministry of Education in 2013. Seven of these optional courses are food- and nutrition-related. At least one food course should be compulsory for all students — food education provides life skills second to none! The Ontario Home Economics Association (OHEA) has called on the Government of Ontario to make at least one food and nutrition course compulsory for students to receive their Ontario Secondary School Diplomas. Via an online petition, OHEA recently submitted to Premier Wynne more than 2,100 signatures from people in agreement. (The petition can still be signed at www.ohea.on.ca; look for the apple to link to it.) FRESH — Food Resources and Education for Student Health — is a student-driven food literacy project at Western University. Photos: © Monkey Business Images | Dreamstime.com

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Dr. June Matthews, associate professor in Food and Nutritional Sciences at the affiliated Brescia University College, says that the project goes beyond just teaching simple cooking skills to students. It helps to decrease health care costs by creating healthier populations. “Almost 50 per cent of our provincial budget is spent on health care,” says Dr. Matthews. “It’s unsustainable.” Some families claim not to have time to prepare meals from scratch. A well-stocked pantry and a repertoire of easy recipes are essential in the quick preparation of healthful, budget-friendly meals. The secret is in the planning and practice to save time, money, waste, and the recurring temptation to eat out. By setting the example for your children, you will be helping them become more literate about the food they eat...and healthier in the process. HWO

Tips to Improve Food Literacy ✔ Get in the kitchen and cook! It doesn’t have to be a soufflé; start with scrambled eggs. ✔ A basic cookbook will get you started; no need to be a TV chef. Simply cook real food. ✔ Make it a family event, from planning and shopping, to cooking and eating together, and cleaning up. ✔ Introduce kids to the kitchen at an early age. ✔ L earn to understand food labels; Confused by Food Labels? There’s an App for That! is a good place to start (www. ohea.on.ca/uploads/1/2/6/0/12605917/ theres_an_app_for_that.pdf). ✔ Post Canada’s Food Guide on your fridge. Aim to include all four food groups. ✔ Pay attention to serving sizes.

Mary V. Carver, PHEc., is a Kanatabased professional home economist and advocacy coordinator for the Ontario Home Economics Association (OHEA) — a self-regulated body of professional home economists, that promotes high professional standards among its members so that they may assist families and individuals to achieve and maintain a desirable quality of life (www.ohea.on.ca).

✔ Add variety, colour, and fun to daily menus. ✔ Stock a pantry or freezer to have quick options available when time is tight. ✔ Reach for healthy snacks — raw veggies and fruit, unsalted and unsugared nuts instead of candy. ✔ Quench thirst with water instead of high-sugar drinks. ✔ Become acquainted with the health, environmental, and economic benefits of local food. ✔ Turn off the TV or iPad to free up time to cook at home. ✔ L ook for high school food and nutrition credits — skills and knowledge for life.

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48 HEALTHWISE OTTAWA winter 2014/2015

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Calm Your Nerves With Yoga By Devinder Kaur

e live in stressful times. When we face a stressful situation (or a life-threatening one), a surge of hormones prepares us to fight or flee. Our heart rate goes up, our muscles tense, and we are on alert. This is a natural survival mechanism called “the stress response.” Depending on our circumstances, we might activate the fight or flight response many times during a day. Traffic, loud noises, work deadlines, frustrating thoughts, and other concerns bring on the stress response and activate the sympathetic nervous system. The repeated surge of hormones takes its toll on the body and, over time, this low-grade chronic stress leads to high blood pressure, increased heart rate, and muscle tension.

If your sympathetic nervous system repeatedly springs into action, there will be an imbalance. The relaxation response is meant to counter the stress response and the effects of stress. Blood flow is redirected to the digestive and reproductive organs, and to the endocrine and lymphatic systems — those parts of your body that aren’t needed for survival. Through yoga, we rebalance the systems and reduce blood pressure, and slow the heart and breath rates. How do we bring on the relaxation response through yoga? • Breath practices (pranayama) stimulate the parasympathetic nervous system and activate the “rest and digest” mechanisms of the body.

• Postures (asanas) with a focus for the mind and inverted postures where your heart is higher than your head help control blood pressure. • Corpse pose (savasana) with guided relaxation gives the body the opportunity to rest and acquire new energy. In yoga, we learn to pay attention to the sensations in our body and to our reactions to those sensations. People who practise yoga become more aware and respond differently to stressful situations so that the baseline of the parasympathetic nervous system is more easily maintained. However, not all yoga is relaxing. Kundalini, power, or hot yoga classes can activate the sympathetic nervous system. Research shows that vigorous practices followed by relaxation lead to deeper relaxations than practising a relaxation technique alone. A well-rounded yoga practice is important because yoga includes both sympathetic and parasympathetic activation. With a regular and consistent yoga practice, your body and brain become even more relaxed into the parasympathetic baseline. 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. winter 2014/2015 HEALTHWISE OTTAWA 49

Getting the Most from a Safe Asana Practice By Abe and Tara Cartland

here are two different ways that we can approach a physical yoga practice. The recommended way is with great mindfulness. This practice is slow, performed when we are awake and observant. By listening to our bodies, respecting the sensations it offers us, and observing a slow, deep breath, our practice can be healing by reducing stress and pain in both the body and the mind. There is another common way of practising yoga; it is sometimes referred to as practising with ego. This is when the yoga asana becomes a performance: we compare ourselves to others, we strive to be better, and we become self-critical and judgmental. The breath is often ignored and we disregard the sensations in the body in order to “get” the perfect pose. It can be argued that this method of practising is responsible for the majority of yoga injuries, as we go deeper, further, and faster — all the while trying to look really good! If we can learn to respect where the body is right now and realize that our perfect pose will look very different than someone else’s, then we can start to experience the greater benefits of this practice. These varied benefits include quieting the busy mind, relieving stress, creating a sense of compassion for oneself, strengthening and stretching the body, and becoming more present in our lives. In order to maintain a pain-free and healthy musculo (muscle) skeletal (bones and joints) system, we need to develop a balance between 50 HEALTHWISE OTTAWA winter 2014/2015

mobility (the ability to move the joints through their full ranges) and stability (the ability of the muscles, fascia, and connective tissue to hold the joints stable). If the body becomes too mobile (flexible), the joints can become unstable, causing excess wear and tear, pain, and inflammation. If the body becomes too stable (tight), we can experience similar wear and tear because the joints in the body are forced together, causing the bones to grind and wear down. The solution is to become mobile enough to allow all of the joints to move freely through their full range of motion, while maintaining the stability to keep those joints tracking properly. Asana, if practised mindfully, provides a way to open the tight areas in the body and also strengthens the muscles and connective tissue. In order to do this safely, we must learn to listen to (or feel) the sensations in the body and maintain a full and soft breath.

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.

Focus on the Foot By Alanna George

mprov ements in foot and ankle stability are often one of the overlooked benefits of a yoga practice. The development of a healthy, strong, and mobile foot and ankle provides numerous benefits including reduced lower back pain, improved balance, and reduced foot-related issues like plantar fasciitis. What makes this area such an important part of the human body are the many articulations, or “joints,” found in the foot and ankle. Each foot and ankle contains 26 bones, 33 points of articulation, and over 100 muscles, ligaments, and tendons. Over a quarter of all the bones in the body are found in the feet! The shape of the foot and the numerous articulations allow the body to absorb and disperse shock, which then reduces the impact felt by the knees, hips, and especially the lower back. A healthy foot acts as a shock absorber that protects the spine much the same way that the shocks in a car prevent the frame from being jostled and weakened. When the structure of the foot is compromised via collapsed arches, stiff ankles, or fusion of the toe joints, we lose our ability to properly absorb shock. That force is then transferred to other areas of the body, like the low back. Leg postures such as “tree” and “eagle” are most helpful for developing strength through the overall foot and ankle, and also in the deep

hip joint of the balancing leg. These types of postures also address strength imbalances between the left and right sides. Split leg poses like “triangle” and the “warrior” series improve flexibility, particularly in the heel and calf. Poses that emphasize dorsiflexion — the act of pressing the heel forward and pulling the toes toward the shin — help restore the natural shock-absorbing shape of the arch of the foot. Dorsiflexion also strengthens the top of the foot and the shin, which in turn alleviates tight calf muscles that often contribute to pain in the heel and sole of the foot. “Staff” pose and other seated postures often emphasize dorsiflexion. A barefoot yoga practice improves physical well-being, reduces wear and tear on the joints, and is a great addition to any fitness regime. It will also provide dramatic improvements in the shape of the foot and ankle, and will stabilize the joints by improving strength and mobility. HWO

Alanna George is the manager of programs for the Health and Wellness Department at Dovercourt Recreation Association, which offers men-only yoga classes. She has over 15 years’ experience in the fitness industry and is a pro trainer for the YMCA and BOSU Canada. winter 2014/2015 HEALTHWISE OTTAWA 51

Buddhism: One Path to By Patrick Darvasi

hile many westerners may know a few basic things about Buddhism, it seems that most are unaware that it offers practical teachings for mental health. You may have heard of Buddha as an enlightened being or of the Dalai Lama as a Buddhist messenger of compassion and peace. Or perhaps you use the noun “Zen” as an adjective to denote a peaceful essence or groove.

Zopa’s words highlight what is known as the second noble truth. In Buddhism, there are four, and the second states that the origin of suffering is attachment to delusion, such as uncontrolled desire, anger, and ignorance. Understanding these truths is a central part of the Buddhist experience.

But how many of us are actually familiar with specific Buddhist teachings? And more importantly, how can these teachings actually help us avoid or overcome unfavourable states of mind, which compromise our mental health? Kelsang Zopa is a monk in the New Kadampa Tradition (a global Tibetan Buddhist organization) who works in Ottawa teaching people dharma or Buddha’s teachings. One particular dharma can help people understand how mental ill-being comes about. “All [our] problems are due to attachment to the fulfillment of our wishes. We have many, many wishes in this world and it is not practical or reasonable to expect all these wishes to be fulfilled. Yet our attachment wants all of these wishes to be fulfilled. When they are not, anxiety, stress, anger, addiction, etc., arise.”

Kelsang Zopa Photo: Courtesy of Joyful Land Buddhist Centre

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Mental Well-Being According to the first noble truth, life is difficult. There are many ups and downs and multiple causes of suffering. Confronted by this challenge, Buddhist practitioners use the 2,500-year-old teachings of Buddha Shakyamuni — also known as Siddhartha Gautama — to contact their inner peace and overcome challenges from a place of mental well-being. One way is to understand that the mind can be sky-like — clear and peaceful like a cloudless, blue sky. Emotions such as anger and frustration are visualized as dark clouds that drift across an otherwise pristine mental plane. The trick is to recognize these emotions for what they are and not allow them to obscure the essential condition of mental peace. Achieving this is not easy. It requires meditation and a careful monitoring of one’s thoughts, moods, and reactions. It also requires a firm belief that inner peace does exist and that maintaining a close connection to it is worth the effort. This brings us to the third noble truth, which states that personal suffering can end by letting go of uncontrolled desires and attachments. Knowing this can drive a Buddhist not only to work on eliminating personal suffering but also to helping others.

Gen Kelsang Donsang is a Buddhist monk in the New Kadampa Tradition. He is based in Montreal and has used his teachings to help incarcerated people improve the way in which they relate to their condition. When he worked for Correctional Service Canada as Ontario’s Buddhist Chaplain, he regularly communicated with inmates in federal penitentiaries. He helped them explore questions related to their purpose in life and passed on valuable Buddhist insights. “Basically, happiness and suffering are states of mind,” he explains, “which means that if your mind is peaceful, you are happy; and that if your mind is agitated, negative, and deluded, you are suffering. This entails that we are therefore in a position to access permanent inner peace by realizing that deluded states of mind are not an intrinsic part of our mind. “Buddhism teaches that external conditions and events are only what we impute them to

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be. Therefore, most inmates were developing an increased level of adaptability and creativity in making their conditions into an opportunity for self-improvement, with the long-term vision of making others benefit from their newly acquired skills.” Kelsang Zopa from Ottawa initiated his Buddhist path in 2004 and was ordained three years ago. In his process of integrating wisdom, he too has undergone changes of the type Gen Donsang alludes to. “With my brother, who has now passed away, there was a very difficult situation, seeing as he was bipolar. I was [once] trying to help my father and, because of that, my brother got extremely angry at me…was very menacing — yelling, and with a very threatening look… warning me about what was going to happen in the future…swearing at me. And I just stayed there compassionate and patient and not even fearful. It was a very profound decision not to become angry. And through that, compassion arose. I just had deep compassion for my brother.” The fourth noble truth states that there is a path out of suffering and this is often associated with the Eightfold Path: Right View, Right Intention, Right Speech, Right Action, Right Livelihood, Right Effort, Right Mindfulness, and Right Concentration. In his book Awakening the Buddha Within, author Lama Surya Das states that the Eightfold Path helps practitioners “develop the three essential values of Buddhism: wisdom, ethics, meditative awareness.” Ethics also comes up in a paper titled A Buddhist Perspective on Mental Health. Author Caroline Brazier writes: “behaviour conditions mental states; ethical behaviour

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conditions positive states.” She adds that “a person who is mentally healthy is not selfpreoccupied, but is interested in the people and things around him or her.” A former inmate I contacted named Buddha Bob claims he “felt like crap” prior to his learning of and meditating upon Buddhist teachings. In particular, the Buddhist ethics resonated with him. “I found that the teaching of ethics was super clear for me,” he explains, “as I was very unethical before I went to prison for 15 years.” The four noble truths are a good starting point for anyone interested in understanding the basics of Buddhism…and for developing mental well-being. “The four noble truths gave me a foundation from which to work,” explains a 74-year-old practitioner who goes by the name of “Buddhacrone.” She has faced a bipolar condition, experienced “bottomless, hopelessly black depressions,” and has spent 20 years on antidepressants. She is thankfully more at peace now and has weaned herself off the medication. “[I have learned] to accept what is happening instead of falling into anger and frustration…If something cannot be changed, it is always better just to realize what ‘is’ and work with it as HWO best I can.”

Patrick Darvasi is a writer and an English teacher who is interested in Buddhism.

Practical Suggestions Achieving and maintaining a state of mental well-being requires effort, but the tools to do so are available to anyone willing to make it a priority. Here are some practical suggestions. › W henever you feel troubled, find a quiet spot to sit and close your eyes. Breathe in and out deeply but slowly, and imagine with each outward breath that you are letting go of mental baggage. As you breathe in, visualize the baggage replaced by comforting white light. Repeat in your mind that this light fills you with peace and tranquility and that your true nature is to be at one with it. If unsettling thoughts emerge, simply breathe them back out and continue the process until you’ve calmed down. › Mentally identify your desires. Then recognize how you feel if each desire is not fulfilled. Does it alter your behaviour? Does it affect your mood? Does it make you feel bad in any way? Remind yourself that not all desires can be fulfilled, especially in the precise moment in which you would like. Take a step back and challenge yourself to feel at peace, even if the desire is not fulfilled. › Remind yourself every day that your mental well-being depends, as well, on how you relate to others. Be kind and treat people you don’t particularly like or feel indifferent to with care and respect, keeping in mind that you appreciate being treated in this way, as well. A caring attitude toward others generates positive states of mind, which benefit you greatly.

Working together to collect new socks for Ottawa’s homeless. People don’t often think of socks. Socks are cheap and easily replaced, unless you live on the street. Clean, dry socks are vital for keeping feet warm and preventing frostbite and infection. Warm, dry socks are always in demand at the Shepherds of Good Hope—for their emergency shelter, soup kitchen, food bank and clothing program. Join us to help keep Ottawa’s homeless population on its feet this winter and reach our goal of 500 pairs of new socks!

Donate now!

socksfromsanta.wix.com/socks

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TakeNote! Linking Naturopathic and Conventional Medicine in the Fight Against Cancer By Heidi Vincent

ttawa clinician-scientists and brothers Drs. Dugald and Andrew Seely have received the largest-ever North American grant to study naturopathic medicine in combination with conventional medicine. The funding was announced in October by the Ottawa Integrative Cancer Centre (OICC) — an arm of the Canadian College of Naturopathic Medicine (CCNM) — and the Ottawa Hospital Research Institute (OHRI). Naturopathic Doctor Dugald Seely, the Executive Director of the OICC and Director of Research at CCNM, is co-lead of the project. Dr. Andrew Seely, also co-lead, is an associate scientist at The Ottawa Hospital, Director of Research for its Division of Thoracic Surgery, and an associate professor at the University of Ottawa. Their recent $3.85 million grant will fund a project

Photo: Ottawa Hospital Research Institute

Left to right: Brothers Dugald and Andrew Seely co-lead study

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called the Thoracic Peri-Operative Integrative Surgical Care Evaluation (Thoracic POISE). Intended to study the use of integrative treatments for esophageal, gastric, and lung cancer patients who will undergo surgery, the project's goals are twofold. First, it will pioneer integrative care interventions before and after surgery. Second, it will fund a randomized trial to evaluate if integrative naturopathic care reduces adverse events and improves quality of life and survival. A multicentred network of Canadian thoracic surgery centres, in partnership with naturopathic doctors, will collaborate over the next 11 years in this 300-patient study. “Lung cancer accounts for the highest incidence of cancer deaths in Canada and we know that cancer patients use complementary therapies,” says Dugald. “This research will help determine when complementary care is appropriate, and may potentially lead to improved medical practice that can positively impact patients’ lives.” When Terry Vida was diagnosed with cancer, she worked with her medical and naturopathic doctors to explore ways to combine naturopathic and conventional treatments including chemotherapy, radiation, and surgery. Vida used natural health products, acupuncture, exercise, and nutrition to do everything possible to deal with her cancer. “I have been cancer-free for two years now,” says Vida. “I feel as though this approach helped me a lot and it is through research such as this HWO that we will really know.”

A Sustainable Future for Aging Boomers By Clive Branson

ho will look after you when you are a senior citizen? The demographic outlook for Canada over the next 24 years will have far-reaching economic and fiscal repercussions. The question is whether Canada is prepared for such a transition. What I am referring to is a report by Statistics Canada that baby boomers — those born from 1945 to 1964 — will reach their twilight years and amass to one-third of the Canadian population by 2030. It will be the first time in history that an aged population will outnumber those younger than 15. In just 24 years, the number of Canadians over 65 will double to 10 million. “In 1961, the median age in Canada was 26.3. Last year, it had risen to 40.6,” claimed a 2012 Global News report. Such a swell in senior citizens will incur radical changes in how society approaches everything, from health care to pensions, marketing and trade growth, urban design and personal spending, to leisure time and retirement, and employment and immigration. Today, the Canadian health care cost is at $214.9 billion (or $6,045 per person), says a CIHI (Canadian Institute for Health Information) report on national

expenditure trends. That figure, unless curbed through greater support in medical, clinical, and quality of life research, will triple and even quadruple by 2030 — a figure that is simply unsustainable. In addition, aged baby boomers will contribute a staggering 135 million to the worldwide senior population afflicted with Alzheimer’s. A Dangling Damocles Sword To reduce the financial medical strain and squeezed occupancy clogging up hospital beds and long-term care facilities — by 2030 it may take as much as five years or longer to be accepted into a facility — administrators try to encourage the elderly to convalesce at home or have seniors with mental disabilities remain housebound for as long as possible. This approach also relaxes the burden on nursing and retirement homes, as well as longterm care facilities, whose capacity is already overflowing from demands. Conversely, this is a drain on relatives who, voluntarily or not, are confined to becoming caregivers, escalating the issue for more assisted-living care; it places more physical, mental, and financial stress on those looking after loved ones. Then there is the percentage of the population who can’t afford outwinter 2014/2015 HEALTHWISE OTTAWA 57

of-pocket payments to place relatives in a retirement home or a long-term care facility without some sort of financial support. You can see a pattern emerging. Although I canâ&#x20AC;&#x2122;t say enough about the professionalism and benefits provided by organizations such as the Community Care Access Centre (CCAC), the Geriatric Psychiatry Community Services of Ottawa, the Alzheimer Society, (who reports that over a million Canadians will

stigma perpetrated by the media. If Canadians are determined to have a manageable senior population without it crippling the nation, steps must be taken to ensure prosperity through integration rather than alienation. Many seniors can incorporate skills and knowledge into our communities, and in every aspect of life, instead of being discarded by society. Valued, seniors will invest more in their communities and civic affairs.

Photo: ÂŠ Ocskay Bence | Dreamstime.com

suffer from this debilitating disease in 2030), the VON (Victorian Order of Nurses), and various other health and community support groups, you can imagine the inevitable challenges these non-profit organizations face in the coming years. Already overburdened, what will be sacrificed? And at what cost? New Ways to Help the Elderly A more insidious problem facing seniors is how ageism is viewed by society as a social

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Community Outreach Every community should orchestrate a communal support network, knowing who in their neighbourhood suffers from physical or mental illness so that emergencies can be prevented, predicted, or adequately addressed. To reduce the costs associated with retirement residences, commune residences for groups living together under supervisory care could be developed. This kind of arrangement

has become popular in Europe, as small groups of friends live together in rented accommodations instead of living alone or paying exorbitant retirement home costs. Suburbs should be designed with hubs at their core that include essential amenities, including walk-in medical clinics and free shuttle services that provide transportation so that people don’t have to use their cars. Road to Recovery What we’re now seeing is a trend in extended human longevity through advanced medical technology and better awareness regarding fitness. However, to avoid high numbers of chronic cases, the medical field needs to embrace more holistic treatments in its repertoire. According to a number of government sources, 85 per cent of people aged 65 and older report at least one chronic condition; more than half report at least two; and more than a quarter report three or more. It is possible that a significant percentage of chronic illness including obesity, diabetes, and stroke could be averted by educating people on preventive measures in maintaining a healthier and sustainable life in a way that is engaging rather than condescending and pedantic. Because a disease like Alzheimer’s can infiltrate the mind 20 years prior to detection, an increase in public awareness regarding preventive measures is vital. Greater emphasis should be placed on palliative care education in medical schools to address the physical, emotional, and psychological issues of aging. There must be more cooperation when a patient leaves a hospital. The missing piece of the puzzle is that there is a lack of follow-up in aiding a patient’s welfare or safety once the patient leaves. Volunteers could play a vital role in transportation, helping

patients get into their homes or settle into normal routines. Health cards are another issue. They should contain pertinent medical information that medical staff and paramedics could easily gain access to by swiping the cards. Too often patients do not know what medications they are taking or are uncertain about their medical pasts. The loaded cards could eliminate unnecessary duties and time in transferring information and become useful aids in doctor consultations. On a positive note, there has been a vast improvement in surgical techniques, such as minimal invasive surgery, telemedicine, and electronic consultations. All help in cutting costs and streamlining the process for getting patients in and out of expensive acute-care hospitals as quickly as possible. Of course, there will be opposition to some of these suggestions, but if the goal is to retain a sustainable future for present and future generations, we must, as a society, plan for practical, cost-effective, and more caring communities for all. Time, no doubt, will tell if any of these measures are adopted. The only HWO trouble is we’re running out of it. Clive Branson graduated in photography from Parsons The New School for Design in New York. He’s worked in advertising as a senior art director, senior copywriter, and creative director, with agencies in Toronto and Bermuda. He now resides in Ottawa and divides his career as a freelance writer/photographer and as the Principal of provocadv.com.

winter 2014/2015 HEALTHWISE OTTAWA 59

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By Kinneret Globerman

A selection to inspire your inner awakening and sense of adventure, and to boost your health and taste buds... Aging ain’t for sissies. It can be a challenge, for sure, but if you embrace it with a plan, you’ll then be ahead of the inevitable game. Start with William and Martha Sears’ PrimeTime Health: A Scientifically Proven Plan for Feeling Younger and Living Longer (Hachette Book Group, ISBN 978-0-316-03539-2). He’s a medical doctor and she’s a nurse, and their eight-week program is a road map for aging well — whether you’re past your prime, smack dab in the middle of it, or only entering into it. Readable and well-structured, Prime-Time Health starts off by explaining how your body ages and the changes you’ll likely face. The co-authors touch on all of your body parts — from the ears and eyes, to the heart, joints, and gut — to explain what ages the body faster, what you should avoid, what you should do to keep your body parts vital. Each chapter ends with a prescription, in summary form, of what action to take. No bodily activity or aging issue is left out, whether it’s having better sex, reducing inflammation in the joints, staying lean, dealing with pills. It’s all in here and it’s all made clear. Those of you familiar with the spiritual awareness movement will recognize the name Eckhart Tolle. His The Power of Now 60 HEALTHWISE OTTAWA winter 2014/2015

(Raincoast Books, ISBN 978-1-57731-480-6) has sold millions of copies and is even a bestseller in India, the “home” of spiritual enlightenment. It’s a guidebook on how to step out of your head, with its negative chatter and self-perpetuated dramas, and into inner peace. Tolle’s complementary companion book Practicing the Power of Now (Raincoast Books, ISBN 978-1-57731-1959) provides a selection of essential teachings, meditations, and some exercises to help reinforce guru Tolle’s The Power of Now teachings. And if you really want to make sure his words resonate with your inner consciousness, add his A New Earth: Awakening to Your Life’s Purpose inspiration cards (Raincoast Books, ISBN 978-1-57731651-0) to your spiritual awakening practice. Refer to these colourful and portable cards daily to keep Tolle’s teachings top of mind — a mind clean of negativity and open to cultivating inner calm. We all know how healthy vegetables are. Being vegetarian is now mainstream, and it’s never been easier. But sometimes cookbook recipes seem rather daunting and time-consuming. Enter Martha Rose Shulman. She’s created a book of vegetarian templates in her The Simple Art of Vegetarian Cooking [Raincoast Books,

BOOK QUESTS ISBN 978-1-62336-129-7] that anyone can master. Each template is a building block for adding ingredients you may have on hand. So, for example, the soups section has two templates for minestrone soup. Shulman guides you in developing your own repertoire of templates that you can use to throw together dinner for two or four in about 20 minutes! Before she even gets into the recipes, she offers suggestions on how to stock your pantry, what kinds of herbs to have on hand (and she prefers fresh, urging readers to grow their own), and recycling leftovers. The full-colour pictures are gorgeous and make you want to run into the kitchen and start cooking. And they’re very nicely laid out and easy to follow (and all in Imperial weights/measures). If you’re not vegetarian, you might be tempted to become one after leafing through this book. It will certainly inspire you to be creative with vegetables. And if you’re already vegetarian, this book will make a nice addition to your cookbook library. Chris Guillebeau was a successful entrepreneur (he’s also the author of The $100 Startup) when he decided to visit every country in the world, all 193 of them, and met that goal by the time he was 35. As he travelled, he met others undertaking their own quests — ordinary people with extraordinary quests: such as visiting every football stadium in America, or taking 1

million photos and publishing them, or cooking a meal from every country in the world. All had a similar sense of purpose, and it was investigating what prompted people to set quests for themselves and what similarities each quester displayed that motivated Guillebeau to pen The Happiness of Pursuit [Random House ISBN 978-0385-34884-3]. But what happens after you’ve reached that summit or achieved that goal? You’ll have to read Guillebeau’s book to find out how quest-seekers dealt with the end of their personal pursuits. Speaking of quests, are you looking for the greatest adventure of all time? Let Lonely Planet’s 1000 Ultimate Experiences [Raincoast Books, ISBN 978-1-74179945-3] give you some ideas. You don’t have to set as your quest to do all 1,000 in your lifetime...unless you want to! But you’ll probably want to do more than one. Like all of their guides, this Lonely Planet book lays out the experiences by topic (best beaches, best town squares, best itineraries, best ways to eke out your holiday money), with full-colour pictures to get that wanderlust of yours activated. HWO winter 2014/2015 HEALTHWISE OTTAWA 61

A D V E RTI S E R S ’ a l p h a b e t i c A l IN D E x Anna Kiefl, Royal LePage Performance Realty

Ottawa Integrative Cancer Centre

www.annakief l.com . . . . . . . . . . . . . . . . . . 23

www.oicc.ca . . . . . . . . . . . . . . . . . . . . . . . . . 63

Bastien-Prizant Optometrists

Planet Botanix

www.bastienprizantoptometry.com . . . . 23

www.planetbotanix.com . . . . . . . . . . . . . . 48

Bushtukah

Prana Shanti Yoga Centre

www.bushtukah.com . . . . . . . . . . . . . . . . . . 31

Dovercourt Recreation Centre www.dovercourt.org . . . . . . . . . . . . . . . . . . . 19

Institute of Holistic Nutrition www.instituteofholisticnutrition.com . . 48

Jeff Greenberg, Royal LePage Team Realty www.jeffreygreenberg.com . . . . . . . . . . . . . 19

letellier shoes www.letelliershoes.ca . . . . . . . . . . . . . . . . . . 29

Mother Earth Natural Health

www.pranashanti.com . . . . . . . . . . . . . . . . 17

Rainbow Foods www.rainbowfoods.ca . . . . . . . . . . . . . . . 47

Rama Lotus Yoga Centre www.ottawayoga.com . . . . . . . . . . . . . . . . . . 2

Socks from Santa, Shepherds of Good Hope www.socksfromsanta.wix.com/socks . . 55

Stella Luna Gelato Café

www.slgelato.com . . . . . . . . . . . . . . . . . . . . . . 3

TD Wealth

www.motherearthnaturalhealth.ca . . . . 17

http://advisors.tdwaterhouse.ca/ thomsonadvisorygroup . . . . . . . . . . . . . . . . 11

NutriChem Compounding Pharmacy & Clinic

Watson’s Pharmacy & Compounding Centre

www.nutrichem.com . . . . . . . . . . . . . . . . . . . 6

62 HEALTHWISE OTTAWA winter 2014/2015

www.watsonspharma.com . . . . . Back Cover

We are naturopathic doctors, medical doctors, counsellors, nutritionists, researchers, patients, fathers, mothers, sons and daughters. We are your not-for-profit community partner and together we are building integrative cancer care. The Ottawa Integrative Cancer Centre.

To make an appointment call 613.792.1222 or visit www.oicc.ca winter 2014/2015 HEALTHWISE OTTAWA 63

“We make a living by what we get. We make a life by what we give.”

Operation Come Home

- Winston Churchill

Shepherds of Good Hope

Ottawa East Community Activities Group

Immaculata High School

Heart & Stroke Foundation Hera Mission of Canada United Way

Foundation Fighting Blindness

CHEO

St. George School

Royal Canadian Legion

Watson’s is proud to have supported these organizations in 2014. During this time of giving and thanks, we want to say “thank you” to these organizations, and others, who make a difference in lives every day.

Old Ottawa East 192 Main Street 613- 238-1881

Wellington Village 1308 Wellington St. 613-238-1882