Healthy Living Magazine, The Magazine For Life | Winter 2019 by Healthy Living, The Magazine For Life

TAK E

THE MAGAZINE FOR LIFE

ME!

HAPPIER PARENTING

➜ 15 THINGS TO LET GO OF RIGHT NOW

SCREEN ADDICTS ➜ FAMILIES CAN FIGHT BACK

8 WAYS TO

STAY SANE

THIS SEASON WINTER 2019 EDITION

THE BEST LOW-IMPACT WORKOUTS FOR SENIORS

OFFICE ERGONOMICS

➜ 5 TIPS TO PREVENT LOWER BACK PAIN

Surviving looks a lot like thriving Breast cancer flipped Katherine’s world upside down. But in the five years since she underwent treatment, Katherine’s been doing some flips of her own. Thanks to research to discover new treatments, women like Katherine are having their lives put right side up after a cancer diagnosis. That’s why Stand Up To Cancer Canada and Canadian Breast Cancer Foundation have teamed up to accelerate the pace of research done by collaborative teams of scientists working to develop new treatments faster. Giving more women, like Katherine, their lives back. To learn more about advances in research, clinical trials testing innovative treatments, and how to get involved, go to standup2cancer.ca/breastcancer and cbcf.org.

Stand Up To Cancer Canada is a program of EIF Canada, a Canadian Registered Charity (Reg. #80550 6730 RR0001). Stand Up To Cancer Canada brand marks are licensed trademarks of the Entertainment Industry Foundation.

Photography: Andrew Macpherson

Kim Cattrall, Stand Up To Cancer Canada Ambassador Katherine Chan, Breast Cancer Survivor

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Be Kind to Yourself Winter can be a great time of year. It is not only a season of great beauty, but also a time of festive gatherings. It can be a time of wonderful outdoor activities, or a time to cozy up in doors with family and friends, or perhaps a good book. It is a time to be kind to others, but remember that it is also time to be kind to yourself. The team at Healthy Living Magazine has brought to you some practical methods to help you be kind to yourself. For some people, the holiday season is not a wonderful time of year, but a season filled with stress, anxiety, depression and more. Dr. Alok Trivedi is a psychological performance and human behaviour expert who has given us some tips to stay level-headed during the holidays. We are people; not bears. While it is tempting to hibernate and become inactive during the cold months, people who stay active can enjoy various benefits to their well-being. Christopher W. Grayson, M.D. tells us how even seniors can truly benefit from low-impact workouts. This is the season when we tend to exercise hard when we are playing outside, but then remain sedentary the rest of the time. Dr. George I. Traitses helps us avoid pain through simple exercises that you can do without going to a gym, and through simple ergonomics. It is important to be kind to yourself by relieving the stress that comes with being a parent, or a grandparent for that matter. Carol Tuttle, the author of The Child Whisperer, has given us 15 things you should give up to be a happy parent. While she is writing about being a parent to young children, many of these points are also useful for being a parent of adult children too. The team at Healthy Living wants you to have an enjoyable winter season and take part in all that it has to offer. We have included articles for enjoyment, for healthy instruction and for safety. Be kind to yourself in mind, body and spirit.

4 | Healthy Living

THE MAGAZINE FOR LIFE

WINTER 2019 EDITION PUBLISHED BY

The Town Crier Of Markham Inc. 1 Town Crier Lane Markham, Ontario L3P 2T9 416.498.4996 Publisher@TheTownCrierOfMarkhamInc.ca VICE-PRESIDENT OPERATIONS

Carolyn Ryan Carolyn@TheTownCrierOfMarkhamInc.ca EDITOR

David Jones Editor@HealthyLivingMagazine.ca CONTRIBUTING WRITERS

David Jones Dr. George I. Traitses Dr. Alok Trivedi Carol Tuttle Ian Woods GRAPHIC DESIGNER

Priscilla Di Carlo EVENTS CALENDAR

For all print and digital events listing submissions please email Events@HealthyLivingMagazine.ca ADVERTISING SALES

For all advertising inquiries please contact 416-498-4996, Ext. 105 Advertising@TheTownCrierOfMarkhamInc.ca DISTRIBUTION

Healthy Living is published 4 times yearly by The Town Crier of Markham Inc. 1 Town Crier Lane Markham, ON L3P 2T9 John Webster, President Phone: 416.498.4996 Ext. 101 JohnWebster@TheTownCrierOfMarkhamInc.ca Persons not in our free distribution area may subscribe. Canada: ($19.78 for 4 issues, ($17.50 plus $2.28 HST). For subscription inquiries email: Office@HealthyLivingMagazine.ca All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited. Information presented is compiled from sources believed to be accurate. However, The Town Crier of Markham Inc., assumes no responsibility for errors or omissions. The Town Crier of Markham Inc. assumes no responsibility for the claims in items reported or for the opinions expressed by our writers. The information in this publication is not intended to replace or substitute for medical, legal or financial advice. Always seek advice from your physician or other qualified health provider regarding any medical condition or treatment. We welcome your suggestions. Unsolicited manuscripts are invited, but will not be returned.

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6 | Healthy Living

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CONTENTS

WINTER 2019 EDITION

departments 8 upfront 11 new & newsworthy 12 lifestyle 14 seniors

features 12 8 WAYS TO KEEP YOUR SANITY AROUND THE HOLIDAYS Holidays don’t have to detail your life if you’re focused and prepared.

14 HOW SENIORS CAN BENEFIT FROM LOWIMPACT WORKOUTS Staying active is one of the best ways to ensure a good quality of life.

16 15 THINGS YOU SHOULD GIVE UP TO BE A HAPPIER PARENT It’s hard to know what to let go of because as a parent we want to accomplish it all.

18 A CONSUMER’S GUIDE TO DIGESTIVE HEALTH Too many of us suffer in silence rather than discuss the facts about our digestive tract

16 parenting

Tips for s taying level-hea de the ho lid d into ays!

26 marketplace

18 health 22 healthy reading 24 family 28 healthy recipes 30 last word on health

21 OFFICE ERGONOMICS Here are five tips that will make your work station more comfortable. Your back will thank you!

24 SCREEN ZOMBIES: HOW FAMILIES CAN FIGHT SCREEN TIME ADDICTION

se w the Fo llo ppier to ha s y e k ting! paren

As it turns out kids aren’t the only culprits when it comes to screen addiction.

28 HEALTHY RECIPES Prize winning Cran-Orange Couscous Salad and Hunt's Heirloom Quick Beef Bourguignon.

30 NEW EXERCISE IDEAS FOR MEN’S HEALTH Shake things up with these ideas to help motivate your daily workout schedule.properly to avoid injury.

UP FRONT

DO YOU KNOW THE BASICS OF HOME SECURITY? Most people feel confident that they know the basics of home security. For example, they know to: keep all doors locked; have a light on in the house while away; and, never hide a key outside in an obvious place, like under the mat. Yet, almost a million and a half properties get burglarized in North America each year. So, how can you prevent that from happening to your home? Here are a few lesser-known home security basics:  N ever hide a key outside. Thieves know all the hiding places. Instead, make sure all family members have a key.  Two-thirds of home burglaries occur during the day. So, be extra vigilant about making sure doors and windows are locked while you're out during the day.  Surprisingly, most thieves are not daring. They are 2.7 times more likely to target a home without an alarm system.  Thieves will attempt to force entry through sliding-style doors and windows first. Make sure these have a locking bar or extra bolt lock.  40% of household burglaries do not involve forced entry. The thief is able to slip in through an unlocked window or door.  Don't show off possessions! An imported racing bike parked next to the garage, or expensive audio equipment clearly seen through a window, is an invitation to burglars.  Take a look at the lighting and landscaping around your property. Are there spots where a thief could easily hide? If so, make some changes.  When planning a trip, have a trusted neighbour pick up newspapers, flyers and anything else that may accumulate at your door. Your local police department may have more tips and special programs for keeping your home secure. Give them a call. Ian Woods is a Broker at RE/MAX Crosstown Realty Inc., Brokerage. Ian@misterwaterfront.com

8 | Healthy Living

THE OLD FARMER’S ALMANAC WEATHER MAP FOR WINTER 2018–19

MMER

THE

OLD

M E R'S FAR A

M A NAC

ROB

2019

N LI K

E R T B. T H O M A S FOUNDED IN

1792

ALSO FEATURING ASTRONOMICAL TABLES, TIDES, HOLIDAYS, ECLIPSES, ETC.

NO.

227 ING

“USEFUL, WITH A PLEASANT DEGREE OF HUMOUR” • ALMANAC.CA

CANADIAN EDITION

SPR

WINTER AUTUMN

WEATHER FORECASTS FOR 5 REGIONS OF CANADA

Prévisions du temps québécois en français

S U N, M O O N, S T A R S, A N D P L A N E T S

READ THE DETAILS OF THIS FORECAST IN THE 2019 ALMANAC ON PAGES 97 AND 2 1 4 THROUG H 220.

THE 2019 OLD FARMER’S ALMANAC CANADIAN EDITION:

THE OLD FARMER’S ALMANAC WEATHER MAP FOR SUMMER 2019

MMER

THE

M E R'S FAR A

M A NAC

ROB

2019

N LI K

E R T B. T H O M A S FOUNDED IN

1792

ALSO FEATURING ASTRONOMICAL TABLES, TIDES, HOLIDAYS, ECLIPSES, ETC.

NO.

227 ING

OLD

“USEFUL, WITH A PLEASANT DEGREE OF HUMOUR” • ALMANAC.CA

CANADIAN EDITION

SPR

A Comforting Constant in a Changing World

WINTER AUTUMN

WEATHER FORECASTS

A comforting constant in a changing world, The Old Farmer’s Almanac has been going strong for 227 years by focusing on what’s useful, timeless, tried, and true. The 2019 Canadian Edition continues this tradition with all-new information on gardening, food, home, and weather, along with life advice that’s practical but doesn’t take itself (too) seriously. The 2019 Old Farmer’s Almanac Canadian Edition begins with its annual trends forecast. During the coming year, READ THE DETAILScan OF THIS expect FORECAST IN THE ALMANAC ON PAGES 97 AND 2 1 4 THROUG H 220. consumers an2019increased emphasis on health, with exercise classes at the grocery store and DNA kits that help people choose the best food. Universal Stone — the stone that foams! Also, look for social media–ready The all natural eco-friendly product that cleans, polishes and protects. plants, paw-ternity leave for new pet parents, collectors seeking simple tech (think rotary phones and View-Masters), and toilets that flush on command. Look for advice on how to garden successfully (including the perfect primer for any beginner), prepare for the chaos that comes during a full Moon (hint: do nothing), test soil using (clean) underwear, and sample a $100 “dragon dog” 15% off your first order complete with lobster tail, truffles, and cognac (hint: Calgary). with code HEALTHY15 Last but never least, the weather! According to the Almanac’s forecast, Canadians should brace themselves for a Expires: December 21, 2018 very cold and snowy winter. All of Canada To redeem your coupon, please enter the code at checkout. Offer good for a onecan bank on above-average snowfall time, online purchase and cannot be applied to past purchases. Coupon code is not transferable, has no cash value and cannot be combined with any other offers. throughout the season. Print editions of The 2019 Old Farmer’s Almanac Canadian Edition are available for $6.99 everywhere books and magazines are sold, as well as at Almanac.ca/Shop or by calling 800-ALMANAC. FOR 5 REGIONS OF CANADA

Prévisions du temps québécois en français

S U N, M O O N, S T A R S, A N D P L A N E T S

Healthy Living | 9

UP FRONT

BE PREPARED FOR UNPREDICTABLE WINTER WEATHER While much of Canada experienced typical autumnal weather, the prairies got an early taste of winter, a reminder to always be prepared for unexpected weather. Environment Canada is forecasting a “milder than normal” winter than last year, but you never know what the season has in store. The Canadian Propane Association (CPA) and retailers want to ensure customers stay warm and comfortable this season and encourage residents to think ahead and be prepared for unpredictable winter weather. “Our propane distributors have secured supply, implemented monitoring systems to service

FILL YOUR PROPANE TANK EARLY

10 | Healthy Living

customers, and over the years, have made significant investments in tertiary storage to meet demand, says President & CEO Nathalie St-Pierre. “Considering winter is peak demand season for propane, we encourage residents to work with their propane supplier to ensure they have plentiful supplies throughout the season.” CPA’s Winter Preparedness Tips for Propane Users help residents plan ahead, save money and reduce consumption. Proper planning will ensure residents will never run out of propane. CPA’s tips include:  Filling your tank early and ensuring there is adequate supply

REDUCE HOT WATER CONSUMPTION

by regularly scheduling visits and enrolling in convenient payment programs with propane providers.  For customers who order when they need propane, ordering early while tanks are at least 25 per cent full to ensure they have adequate supply when the weather turns colder but also in case of snow and ice that can result in blocked roads and delivery obstruction.  Ensuring your driveway and access to propane tanks are cleared.  Marking propane tanks with a flag so damage doesn’t accidentally occur during snow removal and the propane delivery driver can identify them immediately.

KEEP CURTAINS AND BLINDS OPEN DURING THE DAY TO RECEIVE SUNLIGHT

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HUNT'S HEIRLOOM TOMATOES, SIGNATURE SERIES

PROUDLY CANADIAN GROWN It all starts with the seeds and for each of the 30 years Hunt's has been carefully collecting their heirloom seeds ensuring the same tomato variety harvest after harvest. Each year their seeds are grown in the same open-air fields in the prime tomato cultivating region of ChathamKent, Ontario. Their heirloom tomatoes are vine-ripened, picked at the peak of freshness, and canned in smaller, limited batches. Rich, red and flavourful, Hunt's Heirloom Tomatoes will take your everyday dishes to a whole new level! Available at your local grocery store.

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Healthy Living | 11

LIFESTYLE

WAYS TO

KEEP YOUR SANITY Heading into The Holidays The holiday season doesn't have to derail your life if you're focused and prepared. BY DR. ALOK TRIVEDI AROUND THE HOLIDAY SEASON, it's supposed to be the 'most wonderful time of the year.' Unfortunately, for some people, it's actually the most miserable time of the year filled with emotions like increased stress, anxiety, depression and more. The holiday season doesn't have to derail your life if you're focused and prepared. How can you do it? Dr. Trivedi's tips to stay levelheaded as we head into the holidays:

1. It's ok to be Scrooge. If you just

can't get into the spirit of the season, don't beat yourself up. The reality is that not everybody gets all excited over the holidays. Society makes you feel bad if you're not into it, but it's perfectly okay if you don't. Stop judging yourself and don't let other people get you down.

2. Make time for solitude. The holidays bring more demands for our time. It's parties, outings, travel, religious services, people staying in our homes and more. Some people love this but others not so much. It's important to carve out time to be by yourself. Even as little as 30 minutes per day can have tremendous benefits. Do something you truly enjoy or just soak in the peace and quiet.

3. Avoid emotional eating. This time

holiday season. If you have to buy gifts, start putting money aside for this now so you're not dipping into your checking or savings account, or worse, going into debt. Remember, it's perfectly acceptable to cutdown on giftgiving and just give something small to those closest to you.

4. Communicate with family and friends. Although the holidays are a

7. Be intimate with your partner.

of year, food is in abundance. Many of us tend to eat to handle the emotional chaos instead of addressing it. This only adds pounds and makes you feel even worse. If something is bothering you, don't turn to food. Address it no matter how insignificant it may seem.

stressful time, it's people's inability to communicate and make assumptions that gets them into trouble. It's important to be on the same page as your family and friends otherwise there's going to be resentment and chaos. Make an extra effort to communicate better and listen to others.

5. Know your limits. Life is

challenging enough without having to worry about the holidays. Be realistic in terms of what you can and can't handle. It's nice to want to make yourself available to everything and everyone, but it's also unrealistic and going to take a toll on your mental and physical health. Keep a calendar and stick to it. Learn to prioritize things and remember, there's nothing wrong with saying 'no.'

6. Make a financial plan. Money is one of the biggest stressors of the

Yes, seriously! Intimacy is the most natural high in the world that releases feel-good chemicals in the brain. It can help boost your mood; reduce stress, worry and anxiety; help you stay connected with your partner.

8. Talk about your feelings. Not everyone experiences the joy of the season. Many of us are thinking about past holidays with loved ones who are no longer with us. Others are consumed by challenges going on in their lives right now. You may experience an array of thoughts and feelings and that's perfectly normal. If you're having trouble coping, don't hold it in. Talk to a close friend, family member or mental health professional. HL Dr. Alok Trivedi is a psychological performance and human behavior expert. He is the founder of the Aligned Performance Institute and author of the book 'Chasing Success.'

Healthy Living | 13

SENIORS

How Seniors Can Truly Benefit from Low-Impact Workouts The benefits of working out and the best choices for low-impact workouts.

14 | Healthy Living

ACTIVITY IS VITAL at any life stage. It helps children develop correctly, keeps adults healthy and reduces the impact of old age in seniors. Elders that stay active can enjoy various benefits to their wellbeing, even from low-impact workouts. Still, it isnâ&#x20AC;&#x2122;t always easy to keep motivated to work out, especially during these colder weather days. To avoid loss of motivation, seniors should always keep in mind how beneficial exercise can be for them. Letâ&#x20AC;&#x2122;s have a look at how seniors can genuinely benefit from lowimpact workouts, as well as what the best low-impact workouts are.

 BETTER MENTAL HEALTH Whichever form of exercise you choose, it’s sure to produce endorphins. Activities in nature will further increase the impact of the “feel good” hormone, ensuring you’ll feel satisfied and happy afterward. Nature walks or hikes, cycling, and yoga can serve you well in reducing bad moods and improve your overall mental health. Exercise has an exceptionally positive impact on insomnia and other sleeping problems, which are common in seniors.  BETTER PHYSICAL HEALTH Regular activity prevents or lowers the risk of many illnesses, and keeps your body strong and healthy. Working out improves our immune system, which is especially crucial for elders since they are more vulnerable to diseases. But low-impact workouts don’t only keep diseases at bay. They also reduce the risk of falling by improving strength, flexibility, balance,

and coordination. Even the most basic low-impact exercise like walking can help, as long as it’s done regularly.

dementia, regardless of whether they’ve always been active or not. What matters is that you stay physically active.

 MORE SOCIAL ENGAGEMENT One of the best things about exercise is that it doesn’t have to be a solitary activity. Like-minded seniors can get together for walks or hiking. Having company usually improves accountability as well, so you’ll be more motivated to keep up with your workout habits. Another right way to stay active while enjoying company, is signing up for dancing or a fitness class. By maintaining social ties, you’ll keep loneliness at bay as well.

 BEST LOW-IMPACT EXERCISES Sometimes seniors can find the idea of exercise intimidating due to fear of falling or injury. It is precisely why low-impact workouts are recommended as they are relatively easy compared to full-blown workout routines. Walking is the easiest one to get into but provides a full-body workout. The same goes for swimming, which is considered to be one of the safest solutions for exercising when joint health is in question. Stretching and yoga are great for building flexibility and balance or maintaining them in old age. Alternatively, you might want to take up cycling, dancing or tai chi. Ultimately, staying active is one of the best ways to ensure a good quality of life even if you’re well into your senior years. HL

 IMPROVED BRAIN FUNCTION According to multiple studies, physical activity also has a positive influence on our cognitive function. Exercise improves and fine-tunes our motor skills, which in turn keeps our mind sharp. Active seniors are in less of a risk from

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Healthy Living | 15

PARENTING

15 THINGS YOU SHOULD GIVE UP TO BE A HAPPY PARENT Allow yourself to be a happy parent for your child and yourself. BY CAROL TUTTLE

YOU WANT TO BE a happy parent – but your countless responsibilities make this goal challenging! Don't lose hope just yet. I have a list of 15 things that keep you from happy parenting. Read through them. Be honest with yourself. Then let them go. Allow yourself to be a happy parent for your child – and yourself! Here's a list of 15 things you should give up – and then watch your happiness take off:

 1. GIVE UP "SUPPOSED TO" We were conditioned by our own early

16 | Healthy Living

family experiences to believe that parenthood or childhood are supposed to look a certain way. But if you hold onto the way things are "supposed" to be, you may miss enjoying how they actually are. Be willing to question what you prioritize as a parent and why.

 2. GIVE UP KEEPING SCORE What does your mental score-card keep track of: which parent does more? Who's most consistent? Which mom contributes most in your child's class? Who's most involved in your homeschool group?

Keeping score wastes energy. Just do what you feel inspired and able to do. Don't feel obligated by others' contributions. Don't obligate them to live up to yours.

 3. GIVE UP FORCE As a parent, you have a responsibility to set boundaries. But if a child consistently resists a certain boundary, don't just force them to comply. Ask yourself and your child, "Why?" Think of yourself as your child's trusted and effective guide, not their dictator. When they experience you as their guide, they're more likely to listen, which means less struggle and frustration for both of you.

 4. GIVE UP YELLING If you're not a yeller, this one isn't for you. But if you tend to yell when you're feeling upset, consider this question: has yelling strengthened your relationship with your child—or not? Yelling usually happens in anger, and it often frightens and intimidates children. It destroys trust and a child's feeling of safety. Pay attention to times and circumstances when you yell and then commit to changing those scenarios in the future.

 5. GIVE UP YOUR NEED TO LOOK PERFECT Hear me now: there is no such thing as a perfect parent. Embrace your imperfections. Laugh at yourself. The best parents are willing to always learn, change, and improve.

 6. GIVE UP WORRY Compulsive worrying doesn't make your child any safer. It doesn't make you any happier. And it teaches your children to live in fear. Release your worries, and cultivate gratitude for your child's safety in the present moment.

 7. GIVE UP ONE-SIZE-FITS-ALL RULES Every child is unique. What works for one won't always work for another. Certain standard rules apply across the board (for example, everyone needs to speak respectfully). But consider the possibility that being a fair parent

doesn't mean doing the exact same thing in the exact same way for every child.

 8. GIVE UP THE FOOD FIGHT If you demand a certain number of bites from your children, you set yourself up for struggle at the table – and you set your children up for struggles with food later in life. Guide, direct, encourage, and prepare healthy food. Let your child voice their preferences. Focus on healthy overall patterns, rather than forcing a certain regimen at a specific meal.

 9. GIVE UP YOUR ROLE AS EVENTS COORDINATOR If you feel like parenthood is a treadmill you can't keep up with, you may be taking too much responsibility for your children's time. Make plans that support your children's development, but don't map out every minute for them. Downtime is supportive for many children. Moments of boredom allow children to take responsibility for their own time. Make resources available, and then let your children create the experience they want. You'll all be happier.

 10. GIVE UP UNHEALTHY SELF-SACRIFICE As a parent, you generously give love, time, and attention. But you shouldn't give up your core self just because you're a parent. When you ignore your basic needs, you teach your children that when they grow up, they shouldn't take care of themselves.

 11. GIVE UP GUILT Parents sometimes fall into the self-sacrifice trap because they feel unnecessary guilt. Guilt can be useful if you use it to recognize where you need to make changes. But overwhelming, paralyzing guilt that makes you feel worthless as a person or parent doesn't accomplish anything. You are enough, just as you are.

 12. GIVE UP ONE-SIDED DECISIONS As the parent, you often have the final say. But you and your child will both be happier if it's not the only say. When it's appropriate to do so,

involve your child in decisions that will affect them. By enrolling children in the decision-making process, you'll empower them to make their own good decisions in the future.

 13. GIVE UP NEGATIVE MESSAGES So many messages are repeated to children: you're too loud, you're too quiet, you ask too many questions, you're exhausting, you're demanding, you're too talkative, you should make more friends, quit moving, speak up, settle down, smile more. Try this instead: comment on the exact same behavior in a positive way. For example, you can see the trait of, "You're too talkative," as "You really make friends easily."

 14. GIVE UP YOUR OWN CHILDHOOD STORY What did you experience that you most want your children to avoid? Being teased at school? Lack of money? Feeling not-enough? Your fears may actually set up that same pattern to be re-created. Don't trap your children now in your fears of the past. Let them go. Create what you want, not what you don't want.

 15. GIVE UP ON GIVING UP I've heard from parents who worry that they've damaged their child, or that they've made a mistake that will last a lifetime. I've said this many times: It's never too late to be a better, happier parent. Whether your children are 4 or 40, they respond to genuine love from their parents. The effects of mistakes may take a little longer to overcome if your child is older, but it's never impossible to show up as the happy, supportive parent that you are meant to be. Don't give up! You have everything you need to be a good parent. Ok, deep breath. It's time to let go of whatever keeps you stuck and let the happiness in! HL Carol Tuttle is the CEO of Live Your Truth, LLC and author of the best-selling parenting book, The Child Whisperer: the Ultimate Handbook for Raising Happy, Successful, Cooperative Children. For more information, please visit, www.thechildwhisperer.com. Healthy Living | 17

HEALTH

A CONSUMERâ&#x20AC;&#x2122;S GUIDE TO

DIGESTIVE HEALTH The vast array of fiber, detox, and whole body cleanse supplements can be overwhelming. Here's how to choose the right options for your needs.

18 | Healthy Living

WHEN IT COMES TO DIGESTIVE HEALTH, too many of us prefer to suffer in silence rather than engage in an open and honest discussion about bowel movements, constipation and intestinal distress. Still, the digestive system is far too critical to both proper nutrition and health to go under the radar. When all functions as it should, we feel healthy, vibrant, and energetic. When it doesn’t, we feel sluggish, uncomfortable and even ill. There are other more serious health concerns, as well. By simply not getting enough fiber daily, for example, we are increasing our risk of hypertension, heart disease, diabetes and stroke. This should be concerning, given that most people consume less than half the recommended daily fiber intake, in large part due to the high sugar, highly processed foods we eat today. On top of this, we are constantly exposed to potentially dangerous chemicals and toxins in our food, water and air. Our excretory system plays a critical role here too, eliminating many of these toxins. Fortunately, there are a variety of digestive health aids on the market designed to address and resolve many of these issues. However, for many consumers, sorting through the various product options can be overwhelming, even paralyzing at the point of purchase. With so many options, following some expert advice will help consumers select the most effective digestive health products from fiber supplements and detox formulations to total body cleanses.

FIBER AND LAXATIVES According to the Institute of Medicine, the recommended daily intake of dietary fiber is 25 grams of fiber for women and 38 grams for men. The problem is that most adults only get about 15 grams of fiber per day, so fiber supplements are often recommended. Dietary fiber includes the parts of plant foods the body can’t digest or absorb.

Instead, it passes relatively intact through the stomach, small intestine and colon and out of the body. Many high fiber foods contain soluble and insoluble fiber, which are both beneficial for different reasons. A diet high in fiber promotes bowel health and regularity. It also can create a feeling of fullness, a useful tool in weight control. While multiple types of fiber exist, one of the most popular is psyllium. Psyllium comes from the ‘husk’ or outer coating of

Most adults only get about 15 grams of fiber per day, so fiber supplements are often recommended.

the psyllium plant’s seeds, says Sigmund Brzostowski, National Sales Manager at Yerba Prima, an Ashland, Oregon-based pioneer of dietary fiber and internal cleansing products since 1980. On contact with water, psyllium thickens into a gel-like substance that acts like a broom to sweep waste from the digestive tract and colon, so it does not get re-absorbed through the colon wall back into the bloodstream to recirculate in the body, explains Brzostowski. Since psyllium husk fiber provides a soft bulk and mass in the colon, it makes elimination easier and more comfortable. Psyllium also keeps the lining of the colon cleaner, since it cleans out pockets in the colon that may accumulate toxic waste material. Psyllium husk also help maintain the body’s blood sugar levels in the normal range, slowing and leveling off the release of sugar into the bloodstream. This reduces stress on the body and minimizes the blood sugar spikes and crashes that often lead to hunger pangs.

Medical studies have also shown that psyllium husk can help lower high “bad” low-density lipoprotein (LDL) cholesterol levels, helping to protect against the risk of heart disease. One of the first choices consumers must make is how to take psyllium. When not in capsule form, the product is typically mixed in with water or another beverage, and even put in food. “Those who like the fiber in more of its natural form prefer whole husk psyllium,” says Brzostowski. “The powder is a finer grind, which breaks down in your system faster. The capsules are for convenience.” The quality of the fiber also matters and can impact its effectiveness. “You want to avoid lower grade fiber products that grind the whole plant, including parts that are essentially fillers,” explains Brzostowski. “Instead, check the label to make sure that the most effective parts of the plants are used, such as the psyllium plant’s seeds.” Another aspect to look out for is the sugar content, adds Brzostowski.“Some of the most well-known brands have very high sugar content, so be sure to check the label,” says Brzostowski. “Because that amount of sugar is a concern for many health-minded consumers, most of our fiber products are sugar-free.” Other choices to consider are whether the psyllium is organic, gluten free, non-GMO, or vegan. If constipation is an issue, a fiber supplement may not be sufficient by itself, says Brzostowski. In such cases, a mild laxative can be taken for a limited time. Two of the most common include senna, prepared from the dried pods of the cassia tree, and cascara sagrada, a laxative derived from the bark of the cascara sagrada tree.“Both can be effective, but most people prefer senna because it tends to be gentler on the digestive system,” says Brzostowski. Some formulations, such as Yerba Prima’s Fiber Plus Senna Powder, combine the two, along with other herbs designed to soothe the digestive system.

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Because exposure to environmental contaminants, including industrial pollution and heavy metals, is cumulative, it is advisable to do a total body cleanse on an annual or semi-annual basis.

DETOX Detoxification is a popular strategy for purging our bodies of the chemicals, pesticides, heavy metals, environmental toxins, as well as drugs, alcohol, processed foods and added sugars that are so prevalent and harmful today. Many of the toxins we are exposed to are fat soluble so they are stored in our bodies. Any one of them may be safe, but cumulatively over time they burden the liver and stress the body’s detoxification capacity. One of the most effective ingredients for a safe, natural detox is bentonite, a natural volcanic clay that attracts toxins through adsorption and is taken in a solution or capsule form. The clay is not digested, but passes through the gastrointestinal tract, where it binds to toxins – including pesticides, herbicides and heavy metals – and removes them from the body through the stool. “Bentonite attracts toxins like a magnet via a chemical adsorption process as it passes through the body’s digestive tract,” says Brzostowski. “When combined with psyllium, it is even more effective because the two work in different ways.”

on a healthy track,” says Brzostowski. “It is popular as part of a new year’s resolution, or in preparation to change a diet or begin exercising.” Often a total body cleanse will start with a powerful detoxifying combination like bentonite and psyllium, but then go farther as part of a multi-stage process.“The goal of a cleanse is to remove accumulated chemicals through all the body’s channels of elimination: the bowels, kidneys, lungs, liver, and lymphatic system,” says Brzostowski, whose company is credited with developing the first whole body internal cleanse. A cleanse can be achieved by taking many individual supplements, such as milk thistle for liver support and bilberry fruit extract to strengthen capillaries for better blood circulation. However, it is considerably easier to take a product that provides a complete range of desired health effects, which is coordinated for safety and effectiveness. For instance, Yerba Prima follows this approach with its total body internal cleanses, which integrate Ayurvedic, Chinese, European and Native American traditions in complete cleansing programs.

TOTAL BODY CLEANSE

GENDER SPECIFIC FORMULATIONS

Because exposure to environmental contaminants, including industrial pollution and heavy metals, is cumulative, it is advisable to do a total body cleanse on an annual or semiannual basis. “People do a cleanse when they want to jumpstart their system and get back

Because men and women have different physiological and nutritional needs, there are different requirements for men and women when it comes to internal cleanses. As an example, Yerba Prima’s Women’s Renew internal cleansing system contains 35 natural ingredients,

20 | Healthy Living

including a combination of herbs and 5 different types of fiber. It is designed to enhance good digestion, nutrient assimilation, waste and toxin elimination, energy stability and hormonal balance. The product includes Chaste-tree berry extract, the fruit of a small tree native to Central Asia which has been used for thousands of years to ease menstrual-related issues. Along with dong quai root extract, it supports the cleansing process by balancing female hormones. The combination helps women feel healthier and more energetic throughout the month. Similarly, a Men’s Rebuild formulation contains a common base of powerful cleansing supplements, along with gender specific ingredients. This includes saw palmetto for prostate health, as well as Asian ginseng and sarsaparilla root extract to support male vitality.

GOOD DIGESTION IS A FOUNDATION FOR GOOD HEALTH Although digestive health may not be the first thing we talk about at the dinner table, it is essential to long term health, says Brzostowski. “Just as you would not run your car until it breaks down without maintaining it, you should not do that to your body,” concludes Brzostowski. “Whether you are taking fiber, detoxing or doing a total body cleanse, it is all about taking care of your digestive health so you can look and feel your best each and every day.” HL Yerba Prima Inc. www.yerbaprima.com

Office Ergonomics BY DR. GEORGE I. TRAITSES

OVER 80% OF THE working population will experience low back pain at least once in their lifetime. Many people sit all day at work, often with poor posture, and this can increase the risk of developing low back pain. Sitting down for long periods of time, repetitive movements and awkward work positions may lead to pain and discomfort. Here are five tips that will make your work station more comfortable.

› Maintain Proper Posture The secret to good posture is maintaining the spine's natural curves. If your spine is not properly aligned, your muscles and ligaments have to work harder to keep you upright. When sitting, make sure that your ears, shoulders and hips are in line and your buttocks are at the back of the chair. Sit tall with your chest high.

› Adjust Your Chair Your shoulders and lower back should

rest comfortably against the back rest. You may need to use a lumbar support pillow or a rolled up towel to provide extra support to your lower back. The height and angle of the seat should allow for your thighs to be parallel to the floor with your knees in line with or slightly lower than your hips.

keyboard so you don't need to choose between straining your neck to look down at the monitor or straining your arms to reach up to your keyboard. Place your mouse as close to the keyboard as possible to avoid unnecessary reaching.

› Keep Moving

› Check the Position of Your Keyboard and Mouse

More important than maintaining "perfect" posture is moving and changing positions. Avoid sitting in one position for longer than 3050 minutes at a time. Take a quick stretch break or, even better, get up and move around. While sitting, try to change positions periodically. Work is stressful enough as it is. Take the stress off your back and visit a chiropractor to develop a treatment plan to keep you pain-free. HL

Place your keyboard high enough to allow you to rest your arms with your elbows at your sides and your forearms parallel to the floor. If you use a laptop regularly, consider buying an external

Dr. George I. Traitses of Infinite Health practices traditional chiropractic, advanced nutrition and anti aging therapy and has been serving the Toronto and Markham communities since 1981.

› Adjust Your Computer Monitor The top line of text on the screen (not the top of the monitor) should be at eye level. This helps to keep your neck in a neutral position while you work. If your monitor is not adjustable, stack books or other materials underneath it to raise it up.

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HEALTHY READING What to Do When You Worry Too Much: A Kid's Guide to Overcoming Anxiety

Health and Health Care Delivery in Canada, Second Edition

by Dawn Huebner, Ph.D. and illustrated by Bonnie Matthews

by Valerie D. Thompson RN PHC NP

What to Do When You Worry Too Much is an interactive self-help book designed to guide 6–12 year olds and their parents through the cognitive-behavioral techniques most often used in the treatment of generalized anxiety. Metaphors and humorous illustrations make difficult concepts easy to understand, while prompts to draw and write help children to master new skills related to reducing anxiety. Engaging, encouraging, and easy to follow, this book educates, motivates, and empowers children to work towards change. Includes a note to parents by psychologist and author Dawn Huebner, PhD. Amazon.ca, $18.32 CA

The Enchanted Sonata by Heather Dixon Wallwork Clara Stahlbaum has her future perfectly planned: marry the handsome pianist, Johann Kahler (ah!), and settle down to a life full of music. But all that changes on Christmas Eve, when Clara receives a mysterious and magical nutcracker. Whisked away to his world--an enchanted empire of beautiful palaces, fickle fairies, enormous rats, and a prince- – Clara must face a magician who uses music as spells...and the future she thought she wanted. The Enchanted Sonata, a retelling of The Nutcracker Ballet with a dash of The Pied Piper, will captivate readers of all ages. Paperback from Amazon.ca, $17.03 CA

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No health care professional in Canada should be without a clear understanding of the Canadian health care system! Health and Health Care Delivery in Canada, 2nd Edition explores the nation's basic approach to health, wellness, and illness. Set entirely within a Canadian context, this text includes coverage of individual and population health, the role of federal agencies and provincial governments, health care funding, and current issues and future trends in health care. Written by experienced educator and nurse practitioner, Valerie Thompson, this textbook is ideal for all students beginning a career in health care. Amazon.ca, $71.95 CA

Everything Is Going to Be Okay!: From the Projects to Harvard to Freedom by Dr. Catherine Hayes In the moments before waking up on the pavement after a terrible accident, Catherine Hayes received a powerful message to change her life. Little did she know that she was about to undertake a journey of awakening that would bring her back to her heart and reconnect her with her true, essential self. With grit and perseverance, Catherine rose above her challenging childhood in the projects of South Boston to the heights of academia and the halls of Harvard, but it wasn’t until she turned a healing lens on her painful past that she was able to find answers to her most profound questions. Using tools like the Enneagram, the Diamond Approach, and coaching, she was able to retrace her steps to the places where she had abandoned her heart and, from those points of disconnection, reestablish a true connection to the deeper knowing which is the divine Self at the heart of all of us. Paperback from Amazon.ca, $22.33 CA

Skinnytaste One and Done

Dare to Lead: Brave Work. Tough Conversations. Whole Hearts.

by Gina Homolka with Heather K. Jones Skinnytaste One and Done: 140 No-Fuss Dinners For Your Instant Pot®, Slow Cooker, Air Fryer, Sheet Pan, Skillet, Dutch Oven, and More is the perfect resource for busy home cooks looking for easy, good-for-you dinnertime solutions. #1 New York Times bestselling author Gina Homolka incorporates her healthy, flavor-forward recipes with everyone's favorite way to cook--in one vessel, whether a sheet pan or multi-cooker, and everything in-between. No matter if you'd like to lose weight or just eat a little healthier, this book will make your weeknight dinner routine even simpler with satisfying, all-in-one recipes. Cooking in a single vessel means streamlined dinners with minimal fuss and cleanup--a huge plus after a long day. Amazon.ca, $24.75 CA

by Brené Brown In her #1 New York Times bestsellers, Brené Brown has taught us what it means to dare greatly, rise strong, and brave the wilderness. Now, based on new research conducted with leaders, change makers, and culture shifters, she’s showing us how to put those ideas into practice so we can step up and lead. Leadership is not about titles, status, and wielding power. A leader is anyone who takes responsibility for recognizing the potential in people and ideas, and has the courage to develop that potential. Amazon.ca, $21.98 CA

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FAMILY

Screen Zombies How Families can Fight Screen Time Addiction THE TOPIC OF SCREEN TIME has been a popular one lately, with several studies suggesting our children are spending far too much time glued to televisions, computers and smartphones. The potential consequences: poor sleep, overeating / obesity (attributed to "sitting around" â&#x20AC;&#x201C; the proverbial "couch potato syndrome"); neck pain (from craning the neck to text or peer into a screen for hours); and other health problems. But as it turns out, kids aren't the only culprits when it comes to screen addiction; parents can take the blame, too. While parents worry about how much time their children are spending on their tablets, cellphones and other devices, a recent study suggests parents are spending just as much time doing the exact same thing.

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According to the study, parents of "tweens" and teens devote approximately nine hours a day to screen time. And don't attribute the bulk of that to computer time at work; the study found parents only spent about 1.5 hours daily on work-related screen time. The bulk of the nine hours were spent texting, watching TV, browsing the Internet, playing video games, checking social media sites and other screenengaged activities. So parents, the lesson is simple, although it may be tough to take: Lead by example! If you want your kids to spend less time staring at screens, start by limiting your own time. HL Dr. George I. Traitses of Infinite Health practices traditional chiropractic, advanced nutrition and anti aging therapy and has been serving the Toronto and Markham communities since 1981.

Jamieson Dean Photography

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