Healthy Living Issue 3 2014

The Magazine For Life

Yes, some fats really are good for you!

fats to eat, fats to avoid and why

thinspiration the obsession that's damaging a generation

Train Right into Fall

tips to stay injury-free and maximize results

plus

vitamin update:

Are you Getting your Fill?

Issue 3 Âť 2014

PAIN

TREAT

HEAL

Advanced Healing Power.

Cold Laser Therapy

Local Chiropractor adopts cutting edge technology that rapidly heals tissue and is clinically proven to eliminate pain.

Dr. Christine Garrity, chiropractor, treats nerve, muscle and joint problems through adjustment as well as adjunctive therapies such as the Impulse iQ Adjusting Instrument, ultrasound, electrical therapy (IFC, MFAC), needle and laser acupuncture along with ergonomic and exercise counselling.

Over the past year Dr. Garrity added the Theralase Laser (cold laser therapy, www.theralase.com) in her practice and the results have been outstanding.

Theralase therapeutic laser treatments provide patients with a safe, effective and painless therapy that uses the body’s own natural healing pathways to relieve pain, decrease inflammation and repair damaged tissue as laser promotes cell regeneration.

Over 2000 clinical studies worldwide have proven the success of therapeutic lasers in healing of neural muscular-skeletal conditions. Theralase has completed a blinded randomized control study on chronic knee pain proving the clinical efficacy of Theralase therapeutic laser technology and achieving FDA approval (September 2012).

Theralase Cold Laser Therapy also known as “Low Level Laser Therapy” is a highly effective treatment option for sports related injuries and a whole range of acute and chronic conditions.

Treatment time varies from 2 to 20 minutes. The total number of treatments required varies between 5-25 depending on the body’s natural healing rate and the severity of the condition.

Common treatable conditions include: • Knee Pain (FDA approved) • Arthritis • Low Back Pain • Tendonitis • Neck Pain • Sprains & Strains • Heel Pain • Carpal Tunnel Syndrome • Sports Injuries and more …

What our patients are saying: “For me, the Theralase has been a game-changer. After months of long and frustrating treatments for a painful hip bursitis, a few cold laser treatments have done what nothing else has succeeded - getting rid of the pain and promote healing.“ - Claude Forand, Markham ON “Major hip pain was successfully treated in only 3 treatments – being pain free was such a relief! The Theralase is also working great on the chronic tendonitis I have in my hands.“ - Debbie Smith, Locust Hill ON

Call 905-471-2225 to book your appointment with Dr. Christine Garrity, B.P.H.E., D.C. 22 Wootten Way North, Markham, ON L3P 3L8 • www.drcgarrity.com

contents

10

24

Issue 3 » 2014

30

departments 5 upfront 8 new & newsworthy 16 healthy home 19 dental health 22 seniors 25 marketplace

Bu

tter: Frie nd or foe? W hic h fats to avo id an d why

30 recipe

features 10 Some Fats Really Are Good For You! If you think low-fat and fat-free are the only way to maintain a healthy weight and lifestyle, think again.

Shawn Nisbet tells you which fats to eat, which to avoid and why.

12 Chiropractors: What Do They Do and When Do We Need Them?

We’ve all heard of chiropractors, but do we really know what they do and how they can help us with nerve, muscle and joint problems?

Read on.

14 Thinspiration: How Body Obsession Is Damaging a Generation Tiffany Moffat reveals the longand short-term effects that today’s obsession with body image is inflicting on many young people.

18 Chia Seeds: What Are They and How Should You Use Them?

Marlene Marshall reveals the health value of chia seeds and how to include them in your diet.

20 Vitamin Update: Are You Getting Your Fill?

HL’s easy-to-use chart provides a handy guide to a healthy, wellbalanced diet, showing you at a glance which vitamins you need and which foods contain them.

21 Five Tips to Quick and Healthy School Lunches Take the stress out of preparing tasty, nutritious school lunches and send your kids off with a lunchbox packed with goodness.

24 Train Right into Fall Despite crisper days and longer nights, Brent Bishop has some great advice on making the most of the great outdoors and keeping your training on track.

quick r o f 5 tips althy he s and nche u l l scho o

21

from the editor

Facing Up to the Facts About Fats

Issue 3 » 2014 Publisher

Don Flynn 416.917.0986 don@healthylivingmagazine.ca Editor

The fat debate has been raging on for years. After decades of being told to avoid fats at all costs to stay healthy and lose weight, we now know that advice wasn’t exactly accurate. Some fats really are good for us and we need to consume them within moderation to keep our bodies working at their best. Our special feature guides you through the maze of theories about fats: those we need to eat, those we need to avoid – and why.

Following on the good fats theme, Tiffany Moffat’s article, Thinspiration, delves into a worrying – and growing – trend which could inflict serious damage on many young people for years to come. Today’s obsession with body image and weight loss could have devastating, and in some cases, irreversible effects on the future health of a generation. The emerging facts are truly shocking and provide strong evidence as to why we must fight this dangerous compulsion now.

On a lighter but no less important note, Brent Bishop encourages us to keep up our fitness levels as we enjoy the crisper, cooler, invigorating fall weather. And with winter just around the corner, we need to keep up our vitamin intake, so why not cut out and keep our handy, at-a-glance guide to the vitamins we need and the foods that deliver them.

Also in this issue, Marlene Marshall reveals the nutritional value of chia seeds and how to include them in your diet, Healthy Home presents timely tips on getting your house ready for winter, and we suggest five ways to take the stress out of sending your kids off to school with a tasty, nutritious lunchbox. All that, plus the lowdown on chiropractors: what they do, when we need them and why.

It’s all in this issue of Healthy Living. We hope you enjoy reading it and see you next time!

laurie morissette, editor laurie@healthylivingmagazine.ca

Laurie Morissette laurie@healthylivingmagazine.ca Graphic Designer

Priscilla Di Carlo Contributing Writers

Marilyn Arthurs Brent Bishop Dr. Christine Garrity Marlene Marshall Tiffany Moffatt Shawn Nisbet Dipti Purbhoo Distribution

Distributed throughout York Region.

Available at select local food stores, health food retailers, doctor and dentist offices, health clubs, community centres, fitness centres, drugstores, medical clinics and more.

Healthy Living is published 4 times yearly by Lenmark Communications Ltd. 2920 Major MacKenzie Drive E., Suite 7029, Markham, ON L6C 0J1 Phone: 905.534.2324 www.lenmarkgroup.com 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: info@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 publisher assumes no responsibility for errors or omissions. The publisher 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.

nce At-a-g la guide to essential vitamins, page 20

healthylivingmagazine.ca

4 | Healthy Living

up front

You're never too old to dream!

Dreams help make life wonderful – at any age. Some dreams are to venture half a world away; for others it will be the chance to reunite with their son for the first time in years.

Dream On Seniors' Wish Foundation is a non-profit organization focused on celebrating aging and making seniors' dreams come true.

Dreams don't always have to be big – they just have to be important to you!

Submit your dream or the dream of a senior you love today! dreamonseniorswish.org

3 ways with squash Ontario winter squash is a flavourful fibre-rich addition to soups and side dishes. Enjoy these fresh ways to prepare it:  Bake cooked and puréed butternut squash with flour, eggs, cinnamon, nutmeg and brown sugar in a butternut squash loaf.

Enjoy a warm slice for breakfast or an afternoon snack.  Sauté peeled butternut squash, Arborio rice and chopped onion for Squash and White Bean Risotto. Serve with grated Ontario Asiago cheese for an easy one-pot vegetarian meal.  Roast squash seeds for a delicious autumn snack. Rinse seeds, sprinkle with a little oil and salt and roast in a single layer on a cookie sheet at 300°F (150°C) until golden (about 20 minutes), stirring once. Cool and enjoy.

For more information visit foodlandontario.ca.

Farm

Fresh

Main Street Markham Farmers’ Market EVERY SATURDAY May 10–October 11 8am – 1pm 132 Robinson Street (Markham Road, 2 lights north of Hwy 7 on Robinson Street) Freshness straight from the farm! A great place to shop and live entertainment!

EAST MARKHAM DENTAL has moved to new location at 2-60 Main Street North in Markham. 905.294.3220

Healthy Living | 5

up front Good Food. Real Fast.™ Movement Revolutionizes Fast Food

Ontario Apple Guide Available in more than a dozen varieties from Ontario orchards starting in early September, apples have a mild sweet flavour and a lovely crunch. All varieties are good choices for snacks and slicing onto salads. If you’re cooking with apples, try these ideas for great results:  Sauces: Ontario Crispin, Golden Delicious and McIntosh are wonderful varieties for making homemade applesauce. Enjoy it spooned over waffles or slices of Ontario pork tenderloin.  Baked goods: Ontario Cortland, Jonagold, Northern Spy and Spartan make delicious apple pie, crisp and crumble fillings. If you prefer a tarter flavour in your desserts choose the Idared variety.  Bread stuffing: Diced and combined with bread, thyme and sage, Ontario McIntosh, Empire or Cortland apples are a great addition to bread stuffing recipes.

Visit a farm or orchard this season to buy Ontario apples or pick your own.

Go to ontariofarmfresh.com, farmersmarketsontario.com or harvestontario.com to locate one near you. foodlandontario.ca

➻ Canadian Survey Shows People Eating Healthier Than Five Years Ago

Ninety-five per cent of Canadians who responded to a recent survey eat healthier, more natural foods today than they did five years ago.

The national study of eating habits – performed by Montreal based BAM Strategy on behalf of Catelli Foods Corporation – also reveals tha of the 15,593 respondents, 54 % said they feel more vibrant and happier when eating healthy, natural foods.

Other interesting survey findings include:  75% said they prefer to buy Canadian or locally produced foods  85% read nutrition labels before buying food products  94% prefer to buy natural, one or two ingredient foods over processed foods.

Part-time Advertising Sales Representatives Healthy Living Magazine, the widely read community magazine, is looking for part-time advertising sales people. Now you can work the

hours and days you choose in your community. If you are self-motivated and have good communication skills, we want to hear from you.

Positions are available throughout York Region.

Email resume to: don@healthylivingmagazine.ca or phone 416.917.0986

6 | Healthy Living

It's time to change the way the world thinks about food. To help busy people who want to improve their health, Epicure—Canada's largest direct sales company—announced it has launched the Good Food. Real Fast.™ movement.

This transformative movement is about inspiring people to cook and eat real food, know where their food comes from and what's in it, and limit processed foods.

"This movement is critical now," says Amelia Warren, CEO of Epicure. "We want to dispel the myth that cooking is hard and time consuming. To be healthy, you have to cook. We want to show you how easy, quick and delicious healthy, real food can be."

The movement will make mealtimes easy by offering a website (goodfoodrealfast. com) full of recipes, ideas, cooking tips and advice from experts. There will also be plenty of inspiration and sharing from others in the community looking for help in the kitchen at the end of a long, stressful day.

up front Did You Know?

David Suzuki is crossing Canada to talk about environmental rights

Older people who undertake 25 minutes of moderate exercise everyday need fewer prescriptions and are less likely to be admitted to hospital in an emergency. Keeping active pays off in your 70's and 80's!

Be part of the movement to guarantee our right to live in a healthy environment. David Suzuki and the Blue Dot Tour are visiting 20 communities from St. John’s to Victoria. This is your chance to join David and a star-studded lineup of Canadian icons in unique and spectacular events.

Guaranteeing environmental rights for every Canadian — no matter who they are or where they live — is only possible with the support of millions of people coming together to protect the people and places we love. Share the Blue Dot by email, Facebook and Twitter to build this incredible movement. bluedot.ca

Unionville Hearing Centre

has moved to 4560 Highway 7 East, Unit 900 in Markham.

They have also added two new Hearing Instrument Specialists: Irwin Wong, HIS, and Mia Zhang.

Tel: 905-479-1641. unionvillehearing.com

Healthy Living | 7

new &newsworthy jacqueline lagacé with Jean-Yves Dionne

1

the end of pain

Diet and inflammatory disease are intimately connected – inflammatory diseases that range from Arthritis, Fibromyalgia to Chrohn's Disease, Excema, Type 2 Diabetes, among others. The End Of Pain outlines the "hypotoxic" diet, developed to fight inflammatory disease symptoms and put an end to the accompanying pain. Jacqueline Lagace explores the science behind the nutrition therapy, outlining the connection between the industrialization of food and inflammatory disease, and shows not only that nutrition therapy works, but how and why. Foreword written by Bryce Wilde.

Available in bookstores and online at amazon.ca and chapters.indigo.ca.

bill natural sources blood pressure

For heart health Bill Natural Sources® Blood Pressure helps to normalize high blood pressure. Formulated from coenzyme Q10, garlic, flaxseed and panax ginseng, these essential ingredients are combined to assist in maintaining healthy blood pressure levels and reduce the severity of migraine headaches. It also helps to maintain the normal oxidative state of the bad cholesterol (low-density lipoprotein), circulatory health, and supports optimal functioning of the heart muscle.

2

For more information visit billbeautyshop.com or call toll-free: 1-866-857-1228

3

Xyla refresh mouthwash and toothpaste

the Healthy choice for oral care Xyla® Refresh™ oral care products for adults and children get their cleaning properties from Xyla® (100% xylitol.) Xyla is a natural North American, non-GMO sweetener that has been shown in clinical studies to help promote dental health, help reduce the harmful bacteria in the mouth, and be beneficial for tooth enamel.

For more information visit xylitolcanada.com.

Facebook.com/XylaXylitol. Twitter.com/XylaXylitol

8 | Healthy Living

4 lanlay vita-x colonlite

Clear your bowel, clear your skin Constipation can be the root of having bad skin. A congested large intestine affects your body's metabolism and blocks nutrients that supply nourishment to the skin cells. Lanlay's Vita-X Colonlite is composed of natural herbal medicinal ingredients and is proven to be effective in treating constipation. Colonlite works by increasing secretions in the intestinal lining and assisting the passage of waste products through the digestive system. No laxative is added. Healthy skin and a healthy intestinal system go hand in hand!

BUY 2 GET 1 FREE FOR A LIMITED TIME! For more information visit lanlaygroup.com.

5 logicback™ custom posture support

healthy posture begins with logic LogicBack Custom Posture Support is clinically proven to improve posture,reduce back pain and muscle fatigue. Custom adjust and lock system is adjustable to fit each individual's neutral lumbar spine curve, providing perfect customization. LogicBack fits seamlessly onto any seat without pushing you off.

For more information visit logicback.com.

HL Markham/Stouffville | 9

cover story

Fat Fanatics take Note:

Good

by Shawn Nisbet

These days there’s so much conflicting information and misinformation making the media rounds that it’s no wonder many of us are confused about which fats we should eat, which we should avoid and why. Healthy Living helps you sort the good from the bad.

F

or years, low-fat and fat-free

diets were all the rage. Full-fat products were the enemy, we were led to believe, making us pile on the pounds and making us more susceptible to many diseases. Low-fat and fat-free foods were flying off the shelves as we were convinced they would bring us health and wellbeing - and keep those extra pounds at bay.

10 | Healthy Living

While it’s true consuming less fat will ultimately help to lower cholesterol and encourage weight loss, recent research proves some fats are actually good for us. In particular, essential omega-3 fatty acids and monounsaturated fats are necessary to sustain a healthy diet and healthy body. It may come as a surprise to many, but we actually need fat to lose weight, ward off disease and maintain a healthy immune system.

FOR YOU!

Rather than opt for low-fat or fat-free foods, we should include some eggs, butter, meat and full fat yogurt in our diets. How can these foods be better for us than low-fat products, you may ask? Because when food manufacturers remove fat from food, they have to replace it with something else to maintain flavour – and that something else is sugar.

W

hen we consume sugar at a faster rate than our

bodies can burn it off, this refined carbohydrate gets stored as fat – and that means weight gain rather than weight loss. Also, that extra sugar can wreak havoc with our energy levels and eating habits, making us feel tired and craving more food. The result is a vicious circle that can lead to excess weight and related health issues.

On the other hand, a diet that includes healthy fats, lean protein, green vegetables and whole grains can give your overall health a boost and help to control your weight. Why? These foods take longer to digest and therefore make us feel fuller for longer so we eat less.

However, we still need to be clear about the type of fat we are eating, and these days many food labels can be more confusing than helpful. It’s important to cut down on the unhealthy fats and be sure to include the healthy ones, so here’s a guide.

There are four types of fat: saturated fats, from animal fat and tropical oils; monounsaturated fats, such as olive oil; polyunsaturated fats, such as omega-3; and trans fats, such as margarine.

We need to eat more monounsaturated and polyunsaturated fats, a controlled amount of saturated fats – and avoid those health-damaging trans fats at all cost!

Extra virgin olive oil, which is made up of monounsaturated fats, has been linked with reduced cholesterol. It’s great for dipping bread, and drizzling on salads and steamed vegetables. Extra virgin olive oil should not be heated, and even olive oil should not be allowed to get too hot. Excess heat can make these oils rancid and toxic.

Avocados are another source of healthy monounsaturated fats: they contain almost as much monounsaturated fat per gram as olive oil – up to 70 to 75%.

It’s easy to get enough polyunsaturated essential omega-3 fats which have anti-inflammatory properties: these healthy oils can be found in fatty fish such as salmon, tuna, mackerel, sardines and anchovies, as well as walnuts and flax seeds.

Omega-3 fatty acids are also valuable ‘brain boosting foods,’ which can help to prevent attention deficit, depression and other mental disorders.

While the best advice is to minimize our consumption of saturated fats, we should not cut them out completely. In moderation, they are necessary to increase our absorption of calcium to build stronger bones, and to contribute to healthy lungs, heart, liver and immune system.

Lastly, we cannot emphasize this strongly enough: avoid all trans fats, those nasty elements found in everything from doughnuts, pastries, muffins and cookies to French fries, chips, margarine and shortening.

Experts say consuming just one gram of trans fats a day can increase our chance of cardiovascular disease by 20% because they clog up our arteries.

The message is simple: eating the right amount of the right fat can prove beneficial to your heart health and brain function – and keep your healthy lifestyle on track! HL

Shawn M. Nisbet, RHN, Registered Holistic Nutritionist, Yoga Teacher & Nordic Pole Walking Master Instructor. 416.804.0938; info@shawnnisbet. com; www.shawnnisbet.com; www.shawnnisbet.canada.juiceplus.com.

Healthy Living | 11

Chiropractors – Here To Help How they can relieve your nerve, muscle and joint problems

By Dr. Christine Garrity Chiropractors specialize in examination, diagnosis and treatment of nerve, muscle and joint problems. The spine is most commonly associated with chiropractic treatment, however, the joints of the body also experience treatment success.

Manipulation or adjustment is the primary form of treatment. The goal of the adjustment is to restore normal joint motion. Pain associated with joint dysfunction is often relieved.

Chiropractors have a variety of adjunctive techniques that can be incorporated in a treatment program, depending upon the health condition. Modalities such as laser, ultrasound, electrical current and soft tissue techniques are often utilized. Advice on therapeutic exercises, nutrition and ergonomics also play a key role in chiropractic.

TIPS FOR

HEALTHY SPINES  Exercise regularly  Eat well  Stay hydrated  Maintain good posture  Wear shoes with good support  Sleep on side or back, not stomach  Invest in a good chair, pillow and mattress  Use the right tools and the right moves  Do not overload backpack or shoulder bag  Manage stress – enjoy life

12 | Healthy Living

Statistics show that 80 percent of Canadians will suffer from back pain in their lifetime. Repetitive activities such as keyboarding and line assembly have resulted in increasing numbers of repetitive strain injuries (RSI). Motor vehicle accidents along with recreational sports activities have contributed to sprain/strain type injuries, commonly known as whiplash. Daily activities such as housework, gardening and snow shovelling are major contributors to spine and joint injuries. Many people do not count these activities as exercise but those who engage in the above will agree that they certainly count as physical activity. Stretching before and after plus use of ergonomic tools along with good posture and correct lifting and bending techniques are essential in avoiding injury.

Chiropractic is safe and indicated for all ages. People in the senior age bracket are often unaware of how chiropractic can benefit them. The focus of the “Golden Years” should be on enjoyment. These “golden years” are all too frequently tarnished by accidents, falls, diseases and disability.

Chiropractic offers a variety of gentle treatment options for seniors, respecting the fact that the adjustment or manipulation, often cannot be tolerated or is contraindicated.

Treatments focus on eliminating, reducing or managing the pain while maximizing muscle and joint function.

After joints and muscles are restored to the best of their ability the next phase of treatment can begin. With pain levels under control and optimal functioning of muscles and joints the strengthening phase begins. This is a positive feedback loop as “motion is lotion.” Guided exercise builds strength and endurance

and the movement decreases stiffness and helps decrease inflammation.

Ergonomics are also incorporated into the individual program as patients are taught sitting/lifting/bending and gait techniques specific to their own needs. A huge beneficial spin off to this is helping the patient reduce their chance of falling.

This becomes more important as falls, and subsequent fractures, are the leading cause of death in the older age group (6th leading cause of death and leading cause of death due to injury).

75% of those are over the age of 65.

There are several risk factors contributing to instability, which ultimately results in an increased risk of falls. Extrinsic or external factors include environmental hazards (slippery floors, poor lighting, uneven walkways, loose area rugs, poor ergonomic set up of bathroom, poor or improper fitted footwear, etc.) while intrinsic ones are health related (poor vision, gait disturbances, deterioration of mechanisms responsible for proprioception and balance, neuropathies, neurological diseases, to name a few.)

Chiropractic counselling can help eliminate extrinsic factors and help maximize overall health and functioning. The ultimate goal of both the chiropractor and senior patient is to develop a program, tailored to their needs, that will allow them to actively live life well and enjoy their “golden years.” HL Dr. Christine Garrity, B.P.H.E., D.C., is a graduate of the Canadian Memorial Chiropractic College and a member of the Canadian Chiropractic Association and the Ontario Chiropractic Association. drcgarrity.com. 905-471-2226.

Next Generation Living is Here Today!

What is Next Generation Living?

A new line of ultra-energy efficient, healthy homes tailored to health-conscious home owners, and consumers with pre-disposition to air-borne allergens, dry skin, chemical sensitivities and respiratory irritation. The Babyfoot designs utilize the home’s orientation along with unique architectural features to reconnect the dwelling to nature, utilizing natural light and open spaces. Our goal is to maintain high air quality in the residence and state-of-theart energy recovery ventilation (ERV) to optimize the amount of fresh air per room. The high-level of insulation, the warmth of radiant heating and the stunning elegance of our double- and triple-pane windows stimulate a feeling of well-being and serenity that can only be achieved through our highquality designs. Build your tomorrow today!

Unparalleled Healthy Living: • Continuous fresh air supply to all rooms • Mold Resistant • Passive Solar Heating • Low VOC materials • Stunning Daylighting

“Minergie” Approach: • Up to 90% Reduction on Space Heating • Up to 60% Reduction on Space Cooling • Orientation Specific High Efficiency Triple Glazed Fiberglass Windows (double Low-E coatings)

Homes for the wellbeing of your family and the environment.

babyfootdevelopments.ca

Tel: 905-882-7020 info@babyfootdevelopments.ca

" T h i n s p i r at i o n " How a Culture of Body Obsession Is Infecting Our Daughters by tiffany moffat

The average teenage girl spends a combined 10 hours and 45 minutes per day on media consumption: on a weekly basis this translates to 31 hours watching television, 17 hours listening to music, 3 hours watching movies, 4 hours reading magazines and 10 hours online. By the time a girl celebrates her 17th birthday, she will have been exposed to a whopping 250,000 commercial messages, many of them damaging to her self-image and sense of self-worth. The images and messages that teenage girls are exposed to that glamorize thinness and glorify the “bikini-ready body,” create an impossible ideal for girls, and in turn, fuel low self-esteem as well as unhealthy and sometimes dangerous behaviors to achieve this ideal.

Low self-esteem, depression and eating disorders are the leading mental health problems facing girls today, and it can be said that it is being fueled not entirely but to a large extent by the messaging that girls are exposed to through the media. The media’s ability to shape our societal views and opinions and its’ influence on female self-esteem is not a new phenomenon, however, its’ pervasiveness is becoming unparalleled. Today’s prevalence of social media websites and the diversity of platforms, such as Tumblr, Facebook and Instragram mean that media messaging is impacting teenage girls 24/7. How do we teach teenage girls to love their bodies and see their own beauty and self-worth in a mine-field of media messaging that is damaging to their spirit, psyche and body image?

❢ Thinspiration Trending now on social media websites such as Tumblr, Instragram & Facebook are images and messaging that offer “Thinspiration,” also referred to as “Thinspro,” to girls seeking inspiration to look more like the images that they want to emulate from television and magazine advertising. Often initiated by anorexic (“pro-ana”) and bulimic girls looking for online community, these sites seek to “inspire” their followers to be thin and espouse that self-worth is measured by the space between your thighs. Messages that tout,“because the pain of looking in the mirror hurts more than starving,”

14 | Healthy Living

and images that worship the “thigh gap,” a measurable space between a girl’s thighs when her knees are touching, are insidiously commonplace and are fueling extreme body fixation in young women. In truth, whether a woman’s inner thighs touch is largely dependent on bone structure, the shape of her pelvic girdle and how far apart her hipbones are. Aside from a small minority of body types, you have to be severely underweight for the thighs to separate, and since thigh gap is not a normal body shape for most women, achieving it often means severely altering behaviour.

The dividing line between internet searches for motivation to get fit versus a search to get skinny is grey indeed, meaning a teenager seeking fitness inspiration will invariably stumble upon damaging and often seductive images of attractive, slim and often sexy young women. Endless artistic photos of skinny girls can be hypnotizing and is luring our daughters to aspire to an unhealthy body image that is excessively thin and is encouraging damaging behaviors to achieve this impossibly perfect ideal. What’s frightening about this trend in social media is that it is girls who are creating the content and sabotaging the self-esteem of other girls, of their peers.

❢ Glamorizing Skinny Last year, the “thigh gap” flooded social media; this year it’s the “bikini bridge.” Started initially as an online hoax, the “bikini bridge,” has, as intended, snowballed into a body fixation and warped measure of beauty for teenage girls.

Urban Dictionary describes the “bikini bridge” as ‘when bikini bottoms are suspended between the two hip bones, causing a space between the bikini and the lower abdomen.’ More disturbingly, bikinibridge.tumblr.com refers to its home page as “a collection of photos dedicated to the graceful space created by a woman’s hip bones suspending bikini bottoms from their abdomens,’ in essence glamorizing skinny to a target market of impressionable young women seeking a sense of belonging and acceptance.

In the 1960’s, well-known Canadian philosopher of communication, Marshall McLuhan coined the term “global

village,” in reference to how electronic media has contracted the globe into a village. At no time has this been truer, with messages impacting us 24/7 and influencing our views and beliefs at an alarming rate. Blogger Kate L. shares her story on www.proud2beme, an online support network for girls created by NEDA, The National Eating Disorders Association.

“Like thousands of other young girls today, I grew up in an environment that was constantly putting emphasis on the illusion that thinness was everything, that I would be much happier if only I could focus on losing weight. Technology’s influence multiplied this pressure tenfold, and I found myself spending more and more hours on social media websites like Tumblr and Pinterest, scrolling through “thinspiration”: images and “pro-ana” (pro anorexia) blogs, which encourage young girls to pursue disordered eating behaviours. I became oblivious to any other way of living, and within months found myself deep in an eating disorder that was constantly being reinforced by support on the Internet.”

Jean Kilbourne, author, speaker, and filmmaker who is internationally recognized for her work on the image of women in advertising, says that statistically only 5% of women are born with a model’s body type.

“You can’t diet yourself into it any more than you can make yourself taller,” she says in her 1995 film called Slim Hopes: Advertising & the Obsession with Thinness.

It’s a body type that excludes 95% of the American population, and yet she argues that it is the only body type that we ever see in the media that is deemed acceptable.

The media delivers the same destructive messaging over and over again making women believe that in order to be acceptable, they need to be painfully, unnaturally thin. It’s not surprising then that eleven percent of college women have bulimia nervosa and one in ten women in America have a serious eating disorder. In fact, alarming figures for hospital admissions for eating disorders rose by 16% in 2012.

The most disturbing aspect of the statistics, released by the Health and Social Care Information Centre (HSCIC), were the ages of those being admitted. The biggest increase was amongst girls aged 10-15, up 69% from 2011 to 2012. One in 10 of all admissions were girls aged 15. Forty-seven percent of admissions were children aged five to nine. This is not to say that talking about “thigh gap” or being interested in it is in and of itself an eating disorder, but it does insidiously creep into dialogue that sets girls up to be unhappy with their bodies.

❢ The Perfect Storm The teenage years are an age where girls are trying so hard to figure out who they are, whom they like and what they like. Acceptance and “fitting in” become paramount to all else. Combine that with raging teenage hormones and mood fluctuations and you have the perfect storm for girls to fall off the rails. In an effort to be accepted by their peers, girls will often loose their sense of identity and direction. Enter a “thinspro” website that feeds into teenage insecurities with messages that state “nobody wants a fatty,” and that “nobody will drop you when you crowd surf” if you’re skinny. Girls easily fall prey to this kind of messaging because being skinny is about control when your inner confidence and stability are crumbling.

❢ Seeking Leadership Girls are getting messaging early on that they need to be impossibly beautiful in order to be accepted and that the thing that’s most important is how they look. Their value and self-worth depend on that and in turn boys get the message that that’s what’s important about girls. It is profitable for advertisers to make women feel terrible about themselves, so as a culture women are brought up to be fundamentally insecure. Every form of media- advertising, films, music videos, TV shows, video games and social media-propagates images of impossibly thin, beautiful women. And it follows, that no matter what a woman does, no matter what her achievements; her value still depends on her appearance.

In her film Killing Us Softly: Advertising’s Image of Women, Jean Kilbourne notes that there is a hunger among girls and young women for leadership. In search of a sense of identity, young women and girls need more positive role modeling. They need a shift in the emphasis being solely on looks to being about their character, intellect and accomplishments. One such role model is Hunger Games actress, Jennifer Lawrence, who has stated unabashedly that she will never lose weight for a Hollywood role.“…I think when it comes to the media, the media needs to take responsibility for the effect that it has on our younger generation, on these girls who are watching these television shows, and picking up how to talk and how to be cool..,” she says.

This summer we have also seen positive messaging from advertisers such as Aerie, who now feature girls in their print campaigns who are not models and who are not retouched. Always’ recent Throw Like a Girl campaign seeks to empower girls by shifting the insulting school yard connotation of “throwing like a girl” to suggesting inner strength and confidence.

Girls need to feel good about themselves again and we need to help them get there. What is absolutely critical is that as parents and educators, we are aware of the influences of the media and social media and that we begin discussion on many of these issues. Mothers need to dial into and become aware of these trends and issues and open dialogue with their daughters about healthy behaviour and positive messaging. According the Dove Self Esteem Program for Girls, mothers and other female mentors (aunts, grandmothers, female educators) have the biggest impact on our daughters’ self-esteem, above models, actors, and sports figures.. Susan Ringwood, Chief Executive of Eating Disorders Charity Beat, says,“It’s a long-term goal, but we need to nourish a generation of young people equipped to be resilient to these pressures and critical of the society that promoted them.”The only diet teenagers need to be on is a media diet. They should turn off their devices and instead nourish their bodies with exercise, healthy eating and a huge dose of self-love. HL Tiffany Moffat is is a certified Personal Trainer Specialist, Fitness Instructor Specialist, Pre and Postnaatal Specialist (Canfitpro certified) and freelance writer who has worked in the fitness industry for 25 years. tiffanysbe yourbest.blogspot.com.

Healthy Living | 15

Healthy Home

Act now to save money on Home Heating Make sure your home is winter-ready now that the deepfreeze is just around the corner. By weatherproofing, for example, every homeowner can prevent heat from escaping through leaky doors and windows, all of which will manage energy use and reduce electricity bills.

Take a look at these helpful quick tips from Hydro One:  Fill the gaps! Check the trim on windows for openings between the frame and your house. As much as 13 per cent of your home’s heat loss could be escaping through the gaps. If possible, stuff insulation between the window and frame or try caulking around the window.  On sunny winter days, trap warm air inside by opening window coverings to let the warmth of the sun in. Once the sun goes down, close the coverings to keep the warmth in. Think of your curtains as insulation for your windows.

16 | Healthy Living

 Another inexpensive option is to build a barrier against cold by sealing your windows with indoor plastic sheeting just for the winter. All you need is a hair dryer, double sided tape, and some inexpensive plastic sheeting.  If your doors aren’t properly fitted, air is leaking outside. Rubber weather stripping can be an easy way to seal the door by creating a skirt on the door frame.  If you have a fireplace that you never use, consider getting it sealed as warm air is sucked out if the damper is open.

If you do enjoy sitting by the fireplace, make sure you turn down your main thermostat. Fires can actually draw heat from the room up the chimney so your furnace has to work even harder. HL More tips are available at www.HydroOne.com/ SaveEnergy. — News Canada.

Proper Hand Washing helps kids

with asthma stay out of hospital The end of summer means back to crowded classrooms for students – and a sudden spike in asthma attacks that sends hundreds of children and their family members to emergency departments in the third week of September.

Asthma experts believe that exposure to the cold virus is the main cause for this “September Spike”. The common cold and other viruses are the number one cause of asthma flare-ups in children. Returning to school, children spend hours in the classroom with many other kids and the viruses they carry.

One way to avoid a trip to the emergency department is to teach your children the importance of proper hand washing – a simple effective way to keep germs and viruses at bay. This involves using plenty of soap and running water, or hand sanitizer. Rub the hands – both sides – for at least 20 seconds.

September asthma flare-ups can also be caused by other factors, including:  children not taking their prescribed controller medicine during the holidays;  the stress of returning to school;  ragweed and other pollens;  allergic triggers at school, such as chalk dust, cat dander on friends’ clothes, mould and dust.

“A child’s asthma management routine can often get derailed during the summer vacation,” said Carole Madeley, director of respiratory programs with the Ontario Lung Association.“But it’s important to have children’s asthma symptoms under control by the time schools resumes so that if they do catch a cold or the flu, there is less chance of an asthma flare-up.”

Find out whether your child’s asthma is under control by answering these simple questions. Does the child:

 Have to use a reliever inhaler (usually blue) more than three times a week?  Have asthma symptoms more than three times a week?  Ever have difficulty exercising or playing sports because of asthma?  Wake up one or more nights a week because of asthma?  Miss any school days because of asthma?

“If the answer to any of these questions is ‘yes’, then the asthma is probably not under control and you should consult your healthcare provider to see what needs to be done,” said Madeley.

If you have questions about asthma or other lung health issues, call The Lung Association Lung Health Information Line at 1-888-344-LUNG (5864) or email info@on.lung.ca. HL — News Canada

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Healthy Living | 17

Chia Seeds: What are they and what do I do with them?

By Marlene Marshall tied to an increase in belly fat and cardiovascular issues. Chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol.

These tiny super food seeds are the reason Chia Pets get their lush coats.

The seeds are tasteless so they won't affect the flavour of your food, making them easy to add to your meals. Both the white and black seeds are good choices, but avoid either red seeds (immature chia seeds), or black seeds that are smaller than regular chia seeds as these are weed seeds.

Here are some ways you can add them into your diet:  Thickener. Add ground or whole seeds to soups and sauces to thicken them up.  Add seeds to any smoothie recipe for a smooth, thick, delicious, and nutrient-dense beverage.

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 Stir into cooked lentils.  Add to nut butters and granola.  Straight up or Sprouted. Sprinkle whole on top of salads or toast and eat as a snack.  Sprouted. Sprouting unlocks the nutrients. Add to sandwiches, wraps and salads. Simply soak them in water for a few minutes, drain; and then rinse and drain them every 12 hours for about 2 days. A sprouting jar or a jar with a screen top makes this easy to do.  Power Gel. Combine 2 tsp chia seeds with 1 cup coconut water and in ten minutes you have an energy gel that will supply plenty of stamina for any run.

Add a bit of honey to sweeten.  Gel Topping. Soak chia seeds in fruit juice to make a flavorful gel for topping your favorite desserts. HL

Cop p

Chia seeds come from a flowering plant in the mint family that's native to Mexico and Guatemala, and history suggests it was a very important food crop for the Aztecs. It's remained in regular use in its native countries, but was largely unknown in North America. In recent years Chia seeds have been rediscovered as a nutrient dense powerhouse that can boost your energy because they are rich in protein – a 28 gram serving has 4.4 grams of protein, vitamins, mineralsimportant for healthy bones and teeth, and omega3 fatty acids – nearly five grams in a one-ounce serving.

One of the great secrets of Chia seeds is that they contain both soluable and insoluble fiber which benefits both elimination function and reduces excess cholesterol. A one ounce serving of chia seeds has 11 grams of dietary fibre.

Chia's stabilizing effect on blood sugar also fights insulin resistance

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How Not to See Your Dentist (more than necessary) Good preventive oral care at home can save you money—it can also save your teeth, freshen your breath, and improve your oral and overall health.  The Six Steps of Preventive Care  Brush at least twice a day.  Floss once a day.  Limit sugary snacks and drinks (including fruit juices).  Don't smoke or use any tobacco products.  Have an examination as often as is recommended by your dentist.

The frequency will be based on your individual needs and the risk of oral diseases.  Have your teeth cleaned and polished as per the schedule recommended by your dentist.

 Back to the Basics—A Refresher

on Brushing and Flossing

Brushing and flossing remove the bacteria that promote tooth decay and the plaque that can cause gum disease.

A reminder of what works best:  Ideally, brush after every meal – but at least twice a day including just before bed.  Use a soft-bristle brush with rounded bristles, small enough to reach your back teeth.  Use a toothpaste with fluoride – look for the CDA seal.  Brush for at least two minutes.  Don't forget to gently brush your tongue.  Get a new toothbrush if yours looks worn, is more than three months old, or if you've had a cold (bristles can harbour

germs that may re-infect you).  Flossing is a must – otherwise more than a third of your tooth surface is not getting cleaned.  Consider an interdental cleaner or proximal brush for cleaning between your teeth instead of floss if you have wide spaces between your teeth, wear braces, or have had gum surgery.  Brushing and flossing aren't complicated, but technique does matter.

Ask your dentist or visit cda-adc.ca for a visual guide.

By practising good preventive care at home, you are working together with your dentist to safeguard and improve your oral health. HL For more information visit the Canadian Dental Association website: cda-adc.ca.

Healthy Living | 19

VITAMIN C

VITAMIN A

      

 salmon and other cold water fish  egg yolks  fortified dairy products

VITAMIN D

citrus fruits juices melons berries peppers broccoli potatoes

 fortified milk  fortified soy/ rice beverages  butter  egg yolks  fatty fish  fish liver oil

VITAMIN E  eggs  vegetable oils  margarine  mayonnaise  nuts and seeds  fortified cereals

The Vitamins You Must Have!

VITAMIN K    

These are the 13 essential vitamins: A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9), and cobalamin (B12).

Vitamins A, D, E and K are stored in our fatty tissues. The others are water-soluble so they must be replenished regularly. Vitamin B12 is the only water-soluble vitamin that is stored in the liver.

The best way to get enough of these essential vitamins is to eat a healthy well balanced diet.

spinach broccoli liver green leafy vegetables

B1  pork  legumes  nuts and seeds  grains  fortified cereals

B2 lean meat poultry dairy products fortified soy/ rice beverages  raw mushrooms  fortified cereals    

B3  lean meats  poultry  seafood  milk  eggs  legumes  fortified breads and cereals

B5  almost all foods

B12  all animal products

B6  meat  fish  poultry  grains  cereals  bananas  green leafy vegetables  potatoes  soybeans

20 | Healthy Living

B7     

egg yolks soybeans whole grains nuts yeast

B9  liver  yeast  leafy green vegetables  asparagus  orange juice  avocados  legumes

Five tips for quick and healthy school lunches You’re out of bread, can’t find a water bottle and the school bus will arrive in four minutes. Is this a familiar scenario in your house? If making your child’s lunch seems stressful, here are five tips to ensure their lunchbox is filled with healthy, quick options.  Think about balance: Use a lunch container with divided compartments, so you remember to add the four food groups:  Vegetables and Fruit: such as carrots, grapes and watermelon  Grain Products: such as whole grain bread, corn bread and bulgur  Milk and alternatives: such as cheese, milk and yogurt  Meat and alternatives: such as tofu, eggs and chicken  Stock convenient items: You can

still include whole grains without preparing ingredients from scratch!

Use whole grain breads, wraps and crackers to get Canada’s Food Guide’s recommended Grain Products at lunchtime. Choose foods that list 100% whole grain as the first ingredient.  Use the freezer: Stock your freezer with items that can be defrosted for quick lunches:  Quick-to-cook vegetables like peas as great additions to grain-based salads.  Whole grain breads for quick sandwiches and wraps.  Sliced peaches, pineapple or mango for fruit salad or kebabs.  Convenience tip: you can prepare and freeze soy butter and jam sandwiches, which can be slipped into lunch bags asis – they will defrost by lunch!

 Organize a snack drawer: For easy snacks, pre-fill containers with trail mix made with soy nuts, raisins and whole grain cereals. You can also have a snack drawer in the fridge, filled with readyto-go Greek yogurt, cheese strings or hummus cups.  Have a “go-to” lunch: When supplies are low, don’t stress. Have a staple lunch in mind – one that’s made from on-hand ingredients. The go-to lunch for my daughter is whole grain crackers, cheese cubes and soy butter, artfully arranged in paper muffin cups in a square container. With some fruit on the side, lunch is ready.

To learn more about the goodness of grains, visit goodineverygrain.ca or healthygrainsinstitute.ca. HL — News Canada

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seniors

Your Doctor, Your Friend

How Your Community Supports Primary Care

By Dipti purbhoo As our population ages, so does the importance of having a reliable healthcare network. Seniors in particular often experience medically-related challenges that require the ongoing support of a primary care physician or the assistance from a family health team. Whether the help is needed during their stay at a hospital, at a senior’s residence, long-term care facility, or as part of palliative care, the role of the primary care provider and their team is critical.

Yet many in their advanced years often worry about access to the services and care provided by a doctor. In some instances, the elderly have unique and complex care needs that require the support of a physician as well as a specialized team that understands the unique medical challenges faced by seniors. Those in the aging population are often concerned about:  The type of care that they will be receiving

 Whether their doctor or healthcare team will understand their specific healthcare needs and requirements  Easy and quick access to primary care when and if required  The ability to receive healthcare in their own homes, where necessary Added to these concerns are the very real and practical considerations related to their medical care. For those who have limited mobility or little access to transportation, the issue of how they will get to their medical appointments or be seen by a doctor is also a particular source of worry.

As part of an overall focus on healthier seniors, there are a number of organizations that work hand-in-hand with primary care in order to facilitate an integrated and ultimately more effective method of delivering healthcare to seniors.

The Toronto Central Community Care Access Centre (CCAC) works from a client-centered

22 | Healthy Living

LESLIE ST

ELGIN MILLS RD. E

model of care that supports the practice of people working directly with their doctors and primary care teams to arrive at the best course of care.

Primary Care Options For Seniors

High Impact Practice and Integrated Client Care Program In 2014, the Canadian Home Care Association awarded the Toronto Central CCAC with a High Impact Practice designation. This recognition acknowledged CCAC’s launch of the Integrated Client Care Program (ICCP) for older adults with complex needs that now serves as a fully integrated service delivery model for dozens of ICCP partner organizations within the Toronto area At the core of these delivery models are clients – often seniors – with complex needs working directly with doctors and their primary care teams with the goal of receiving the most effective and supportive healthcare delivery possible.

For the elderly, this type of care allows for a more comprehensive support network that can more specifically address their needs. A fully integrated healthcare team includes not only physicians, but nurses, nurse practitioners, physiotherapists and other healthcare professionals which allow seniors with complex medical issues to receive the level of care that they require.

Other Health Options For Seniors

Toronto Central Healthline Primary care providers often assist seniors in need of local, community based information by referring to

TorontoCentralHealthline.ca. A great resource that provides local health-related information, doctors, caregivers and patients can all use this service. By entering a postal code into the site, details regarding community resources, healthcare services and more can be found by those in need. Health Care Connect The Ontario Health Care Connect is a provincial help-line which helps people without a family doctor to those accepting new patients. With a valid OHIP card, interested parties can register with the program by calling 1-800-445-1822 online or by visiting ontario.ca/healthcareconnect for details.

Telehomecare Most seniors want to remain in their homes as long as possible while managing their own healthcare needs as appropriate. Patients with chronic heart failure (CHF) or chronic obstructive pulmonary disease (COPD) are now able to self-report the status of their health and manage their illness. Through the Telehomecare program offered through the Toronto Central CCAC, seniors are supported through monitoring their own blood pressure, weight, heart rate and pulse. With the telephone guidance of a nurse or nurse practitioner, seniors are able to manage their health comfortably, at home.

For more information about support provided through Toronto Central Community Care Access Centre, call the main line at (416) 506-9888 or visit healthcareathome.ca. HL Dipti Purbhoo is the Senior Director of Client Services at the Toronto Central Community Care Access Centre.

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Train Right into

Fall by brent bishop

Fall running. The air is crisp, the leaves are changing, cooler temperatures are here and there are a slew of races to choose from. It’s time to get your heart pumping, whether you’re running for exercise, training for a 5k or planning to conquer a marathon. Running is the perfect workout for busy people.

With no equipment required, you can start your running workout from the moment you step out your front door.

However, running can also be hard on the body. The next time you’re pounding the pavement, keep in mind these training tips to stay injury free and maximize your results:

 Stay hydrated

Mix up your workout routine. Different activities like swimming or spinning, can give the joints and muscles used in running a break. Cross-training ups your cardio and can help make you a better runner.

When you sweat, your body loses fluids at a rapid pace.

Replenish fluids by drinking plenty of water. This prevents dehydration and helps you maintain performance.

 Stay motivated by keeping your workout fresh

Aim to run at least three times a week. Each run should have a different focus. For instance, increasing distance at a comfortable pace or interval training, where you alternate pace and incorporate hill training. Practicing running at “race pace” is also critical to getting you race ready.

Mix up your music and your workout routine to stay motivated. Keep your workout fresh by creating playlists for different moods and workout intensities. Use fitness apps to track your progress over the course of your workout regime and look to your fitness idols on Instagram or Facebook for daily inspiration. Simple actions will inspire you to train and keep you motivated to stay consistent.

 Fuel your body

 Train for the race you’re running

Fuel your body to get the most out of your workout.

Maintaining a balanced and healthy diet is so important to your overall health and performance. A mix of fruits, veggies, healthy fats, complex carbs and protein can help you maintain your energy throughout the day and maximize recovery post-workout.

Is your race mostly uphill? Add in some hills to your daily run.

Is the race flat? Make sure you are training on flat roads. Is your 5k mostly downhill? Incorporate downhill training into your workouts.

 It’s quality over quantity

 Set goals, stay motivated A great way to maintain motivation is to set goals. Pick a race with a great cause to motivate you to keep lacing up those runners. Keeping a few playlists on hand or working out with a buddy can also get you excited to train and help you achieve fitness success.

 Strength training Add some functional strength training to your fitness regime.

Targeting your core, legs and glutes can actually make you run faster. Strength training can also decrease your risk of injury and keep your body in balance, so you are in top shape to run your race.

 Cross-training

24 | Healthy Living

 Prevent and treat your injuries Swelling, inflammation, pain and infection are all common injuries. Intense exercise and elevated stress levels can increase acidity in your body’s muscles and tissues, decreasing function while making recovery more difficult. Products that restore alkaline balance and increase microcirculation, can be helpful to improve muscle recovery time, enhance optimal performance and allow you to get back to the activities you love.

Whether you’re a recreational athlete or someone wanting to perform at your absolute best, use these tips to optimize your performance and fuel your body. HL Brent Bishop is an on-air fitness expert, lifestyle host, and celebrity trainer.

He is the owner of Think Fitness Studios in Toronto. iambishop.com.

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recipe

Grilled brunch burritos This makes a fun meal to serve outside because the foil keeps them warm until serving and catches any drips. Try them over the campfire or barbecue. Vary the heat in the sauce to taste and for a vegetarian version, omit the chorizo.

Preparation Time:

p er serving:

375 calories, 16 g protein, 20 g fat, 33 g carbohydrates, 4 g fibre

Cooking Time: Serves:

4 Ontario Eggs 1 tbsp (15 mL) milk 1 tsp (5 mL) each chili powder and ground cumin 1/4 tsp (1 mL) salt 1/2 cup (125 mL) diced Ontario Sweet Red Pepper 1/3 cup (75 mL) diced mild or hot smoked chorizo sausage 1 tbsp (15 mL) butter 2 tbsp (25 mL) each light sour cream and light mayonnaise 1 tbsp (15 mL) fresh lime juice Hot sauce (optional) 4 9-inch (23 cm) whole wheat tortillas, warmed 12 Ontario Grape or Cherry Tomatoes, halved 2 Ontario Green Onions, sliced 1/2 cup (125 mL) chopped fresh Ontario Coriander 4 cups (1 L) Ontario Baby Spinach Leaves

4

40 minutes

10 to 12 minutes

Preparation:

In medium bowl, beat together eggs, milk, chili powder, cumin and salt until blended; stir in red pepper and chorizo.

In medium skillet, over medium heat melt butter; cook egg mixture, stirring occasionally, until set but still moist.

In small bowl, mix together sour cream, mayonnaise, lime juice and hot sauce (if using) until smooth.

Spoon one-quarter of the egg mixture down centre of each tortilla, leaving about 1-inch (2.5 cm) border at edges. Arrange tomatoes, onions and coriander on egg mixture. Drizzle sour cream mixture over filling. Pile spinach on top. Fold over sides and ends, tucking in spinach and roll up; wrap each snugly in a 9-inch (23 cm) piece of foil and seal ends.

Heat panini grill on medium-high heat; grill burritos for 5 to 7 minutes or until grill marks appear on the tortilla, opening the foil to check. Let cool for a couple of minutes; slice in half diagonally right through foil. Burritos can be eaten from hand in foil or unwrapped.

NOTE: If panini grill is not available, heat a heavy skillet on

medium-high heat; place burritos in skillet and press down with a heavy saucepan. Cook for 2 to 3 minutes on each side or until tortillas are lightly browned.

Photo and recipe courtesy of Foodland Ontario. For more info visit www.foodland.gov.on.ca.

30 | Healthy Living

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