The Magazine For Life
digestive
health why grandma
really was right It's a
HIIT!
the new way to get fitter, faster
Pilates
how it can help you
plus
No more excuses:
tips to Get Out and Get Exercising Now! Issue 2 Âť 2014
Chiropractic instrument Adjusting health
For immediate release
Local Chiropractor Adopts
state-of-the-Art Computerized Adjusting technology
benefits
Chandler, Arizona, 5/16/13: Arizona based medical device manufacturer
Adjusting
Neuromechanical Innovations (NMI) announces that Dr. Christine Garrity has recently incorporated computerized chiropractic adjusting technology at their facility, in Markam, ON using the patented Impulse iQ Adjusting Instrument®.
Chiropractic instrument
experience safe and effective natural health care with chiropractic instrument adjusting if you suffer from any of the following conditions you may benefit from a chiropractic evaluation and treatment with the impulse Adjusting instrument®.
• Low Back Pain • Sciatica • Disc Problems • Hip, Knee, or Foot Pain • Neck pain • Headaches • Numbness • Whiplash Injuries • Shoulder, Arm, or Wrist Pain • Carpal Tunnel Syndrome • Scoliosis • TMJ • Fatigue • Muscle Spasms or Soreness • and Much More
The instrument is called “iQ” because it is intelligent – monitoring spinal motion in realtime during each treatment. The Impulse iQ’s internal motion sensor communicates with a micro-chip computer to regulate the treatment creating more efficient treatments that are comfortable and just the right dosage. The developer of this technology, chiropractor, Dr. Chris Colloca, collaborated with biomechanists, engineers, and orthopaedic spine surgeons to conduct research on the new product before its release. Numerous research studies have been published in scientific medical and chiropractic journals on this new technology. The technological benefits of computerized technology allow chiropractors like Dr. Garrity to deliver high-tech controlled treatments that target the underlying source of patient’s pain. Conditions ranging from low back pain to whiplash, neck pain and headaches are managed by chiropractors with the device. Dr. Garrity is also able to treat extremity conditions such as carpal tunnel syndrome, shoulder problems and foot pain such as plantar fasciitis with this technology. Chiropractic care is a covered health care service by most major insurances including Medicare. New technology and research have paved the way for chiropractic’s advancement in recent years. Doctors of chiropractic are licensed in every state in the USA and in many countries around the world and comprise the largest profession under the Alternative Medicine umbrella. It’s estimated that over 629 million visits are made each year to Alternative Medicine Providers in the US alone, representing more visits than to primary care physicians. Satisfaction with chiropractic care is very high among chiropractic patients, one reason why over 40% of physicians refer to chiropractors today. Dr. Garrity commented, “It’s clear that Chiropractic care is part of a growing natural approach to health care to meet the needs of today’s better educated patient. The Impulse iQ computerized adjusting technology is further evidence of our commitment to provide the best quality care to our patients in the community.” The Impulse iQ Adjusting Instrument® is an ISO 13485 Certified and UL® Listed and FDA registered medical device. Neuromechanical Innovations instruments are now in use in over 6,000 chiropractic offices across the United States and in over 40 countries internationally. Dr. Garrity joins an elite group of progressive chiropractors to incorporate this computerized chiropractic technology. Dr. Garrity’s office is located at 22 Wootten Way North in Markam, ON, L3P 3L8. Call 905-471-2225 to make an appointment.
Dr. Christine Garrity 22 Wootten Way North Markam, ON L3P 3L8 905-471-2225
www.drcgarrity.com
contents
10
21
Issue 2 » 2014
30
departments 5 upfront 8 new & newsworthy 16 healthy home 18 fitness 21 support for stress 22 seniors 24 dental health
features 10 The basic rules of digestion Sit up straight, chew your food and eat slowly. Shawn Nisbet explains why, when it comes to good digestion, your grandmother really was right.
14 why don't we exercise? The good weather is here, but where is everybody? Personal trainer Earl Salzman delves into the most common reasons – and excuses – why so many of us avoid exercise.
18 it's a hiit! Tiffany Moffatt explains how we can get fitter faster – the High Intensity Interval Training way.
Diges tive woes? Fo llow g randma's advice a nd find relief!
26 marketplace 30 recipe
21 how disorganization affects your stress Cheryl Patterson explains how clearing up clutter and getting organized can reduce stress.
25 pilates: What is it and why is it so good for You? These days it seems everyone is doing Pilates. Lynne Stewart explains the theory behind the practice, how the exercises work and how everybody can benefit.
! cuses x e e or e No m no ag 's e r ing The w o rk o t er bar ri o ut
14
from the editor
Sometimes it's the simple things in life...
Issue 2 » 2014 Publisher
Don Flynn 416.917.0986 don@healthylivingmagazine.ca Editor
Laurie Morissette laurie@healthylivingmagazine.ca
This issue of Healthy Living is packed full of great ideas to help you eat healthily and get fit to stay fit. For starters, Shawn Nisbet gets us on the right track with her informative article about digestion. Echoing the advice our parents and grandparents drummed into us years ago, Shawn reminds us why we need to associate food with good nutritional habits to keep our digestive systems running smoothly. Why are so many of us shovelling in so much fast food, she asks – without even really knowing what’s in it – when we could be savouring the flavour and textures of freshly prepared meals that can only make us feel happier and healthier? And what better time of year to enjoy fresh food than now, as chef Joanna Sable reminds us with her feature about the joy of ripe, juicy strawberries. Our local region is full of farmers’ markets bursting with locally grown and harvested produce. When did you last visit your local market? There’s so much to see, buy and learn – plus you’ll be supporting our local farmers rather than contributing to our carbon footprint with all of those unnecessary food miles. This is also the time of year to get outdoors and get moving. The good weather is a perfect opportunity to get yourself into a new exercise program or routine – whether it’s simply going for a daily walk, or moving into pilates or HITT – both of which are featured in this issue. By getting into a routine now in the good weather it will be easier to maintain the habit into the autumn and winter months. Fresh food, good digestion, simple exercise, the great outdoors – sometimes the simplest things in life are the best!
laurie morissette, editor laurie@healthylivingmagazine.ca
Graphic Designer
Priscilla Di Carlo Contributing Writers
Marilyn Arthurs Tiffany Moffatt Shawn Nisbet Cheryl Patterson Dipti Purbhoo Joanna Sable Earl Salzman Lynne Stewart 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.
beats N othing d f resh fo o r local f ro m yo u market! far mer's
healthylivingmagazine.ca
4 | Healthy Living
up front 3 ways with asparagus
Hundreds of people attended the very first OUR HEALTH AND WELLNESS SHOW at the Montecassino Woodbridge in Vaughan. Over 50 exhibitors were on hand including local sponsors Richview Manor, Pizzaville and Stratusphere Yoga Studio. The organizers are planning a fall exhibit. healthandwellness.ca
Farm
Ontario asparagus is available in May and June. It’s a good source of vitamins and minerals. Enjoy some today with these ideas: Simmer asparagus with onion, vegetable broth and flour and mix with plain yogurt for a light creamy asparagus soup. Chop boiled asparagus and combine with garlic, oil, greenhouse tomatoes, salt and pepper. Spread goat cheese on a sliced baguette then top with the asparagus mixture for Asparagus and Goat Cheese Bruschetta. Slice asparagus into 1-inch (2.5 cm) pieces and combine with onion, garlic, barley, chicken broth and slivered almonds to make Asparagus and Barley Pilaf, a superb and fibre-rich side dish. For more information and recipes visit foodlandontario.ca.
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!
Richmond Hill's
Canada Day Celebration
Living Assistance Services recently opened its new offices on Yonge Street. Mayor David Barrow of Richmond Hill was among those who attended the opening.
July 1st, 2014
Richmond Green Park, located on the northwest corner of Elgin Mills Road East and Leslie Street
Don't leave your pet alone in the car on a warm day!
Richmond Hill's Canada Day celebration dazzles every year with an exciting day full of live entertainment, multicultural food, a Bavarian beer garden, children's village and teen zone, an artist competition, a midway and fireworks! richmondhill.ca
Despite the warnings, every year pets die after their owners leave them in a parked car that overheats. Within just a few minutes, a car becomes hot, stifling... and deadly. Don't do it, ever!
Healthy Living | 5
up front Bees and pesticides play critical roles in agriculture
3 ways with strawberries With day neutral varieties extending Ontario’s strawberry season, plump juicy berries are available fresh from the fields from May to October. Treat yourself today with these yummy recipes: Smash hulled strawberries slightly and add to your favourite oatmeal or bran muffin mix for a fruity start to the day. Stir 2 cups (500 mL) of sliced strawberries into a bowl of liquid honey, balsamic vinegar, chopped fresh basil, mint or cilantro to make fresh strawberry salsa. Pair it with Cheddar on crackers for a tasty appetizer. Purée strawberries and mix with softened vanilla ice cream for Strawberry Caramel Ice Cream Cake, a delightful dessert for a special occasion. Watch the “how to” video online. For more information and recipes visit foodlandontario.ca.
Traditional Treatments No Longer Effective For New Breed of 'Super Lice' Local head lice specialists are urging parents and caregivers to to take caution and promote regular inspection to combat a new breed of Super Lice, a mutation of the traditional form of head lice. This new form of head lice is resistant to the ingredients found in many of the cost effective and seemingly safe anti-lice shampoos, creams and sprays. Sarah Bottaro is a Head Lice Specialist with Lice Warriors, and she concedes that traditional anti-lice products will work to combat some lice, if used in high concentration and frequency, but will not eradicate the issue in most cases. The only way to ensure that all lice and eggs are removed is to seek professional treatment using the strand-by-strand technique. For more information visit licewarriors.com.
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
Did you know… both bees and pesticides play critical roles in agriculture? Bees pollinate many important crops and are largely responsible for one in every three bites of food we eat. Meanwhile pesticides protect crops from pest damage. Production in Canada would fall by some 40 per cent without pesticides. – News Canada
Unity Festival:
Markham Around the World July 20th, 2014 10am – 5pm Come and listen to great live entertainment and watch a variety of dance groups from various cultures from around the world! Check mainstreetmarkham.com for updates to see who is coming this year!
up front Reduce Pain and Prevent Injuries through Chiropractic Care It doesn’t matter if you are a professional athlete or just a weekend warrior, injuries sustained from exercise activities can happen to anyone at any time. Many studies have shown that chiropractic care is able to treat an injured athlete more effectively than a medical doctor. In recognition of National Physical Fitness and Sports Month, we thought we’d share some helpful information about reducing pain and preventing injuries through chiropractic care. Being active and exercising regularly plays an important role in our overall health. Not only does physical activity help control weight, but it can reduce the risk of heart disease, type-2 diabetes and some cancers. Physical activity also helps strengthen bones, muscles and can even improve mental health. According to the American Chiropractic Association, the most commonly injured areas of the body are the ankles, knees, shoulders, elbows and spine. Chiropractors typically treat athletes suffering from the following injuries:
the human body as a whole entity rather than seeing one injured area at a time. This allows chiropractors to have a better understanding of the body as a whole, leading to proper healing and greatly reducing the likelihood of re-injury. Through chiropractic adjustment and manipulations, we return spinal segments
to their normal mobility. Combined with rest, athletes will find that they are feeling back to normal much quicker through chiropractic care. We will also offer improved strategies for exercise and stretching to help you prevent further injury down the line. sniderchiropractic.com
Strains and Sprains These injuries occur most in the muscles, tendons and ligaments. Twisting or overextension can lead to muscle strains and tears in ligaments result in sprains.
Tendinosis This is an injury caused by overuse of a particular joint or joints in the body. Also known as tendinitis, this injury causes the tendons to become inflamed from repetitive use.
Stress Fractures This fracture occurs when an abnormal amount of stress or strain is placed on a normal bone. Your first reaction to an injury might be to medicate. Others might turn to medical doctors or physical therapists. While physical therapy can be beneficial, chiropractic care is designed to improve joint mobilization, making sure that all the joints in the body are moving and functioning correctly. Unlike a medical doctor, chiropractors are trained to see
Healthy Living | 7
new &newsworthy
1
Mary anne alton and tania craan
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Lanlay VITA-X Nasalyn
the all-natural sinus solution Lanlay Nasalyn is an all-natural product designed to relieve nasal congestion and inflamation due to allergies and help in treating chronic sinusitis. The main ingredients are proven to have significant effects according to the manufacturer. Made in Canada. Available online at lanlaygroup.com.
8 | Healthy Living
4 Frankie Flowers and Bryce Wylde
Power plants: simple home remedies you can grow Harness the powerful healing of plants simply and inexpensively by stepping into your garden. Power Plants introduces you to a carefully curated list of 49 plants that can be grown in almost any Canadian garden. Gardening expert Frankie Flowers and alternative medicine expert Bryce Wylde show you how these proven plant remedies can help you tackle not just everyday woes, but some of today’s biggest health challenges: weight loss, inflammation, and stress. Available in bookstores and online at amazon.ca and chapters. indigo.ca.
5 pascoe PASCALLERG ®
treat allergies naturally Pollen, grass or dander can cause all kinds of havoc to an allergy sufferer. Pascallerg is a natural treatment for your allergy and hay fever symptoms. This homeopathic combination offers relief from allergy symptoms, working to prevent and/or reduce allergic reactions. Pascallerg has been proven effective in reducing the body’s sensitivities to allergens and is suitable for all ages. Available at health food stores.
HL Markham/Stouffville | 9
cover story
The Basic
rules of
digestion Why your grandmother really was right
by Shawn Nisbet
10 | Healthy Living
Sometimes the simplest things in life are the most important – and that definitely applies to digestion. Remember when your grandmother told you to sit up straight, chew your food and eat slowly? Well, she was right.
T
oday’s society has forgotten that food is our nourishment to live and not just something to fill us up until the next meal. Perhaps that’s why so many of us suffer from digestive problems, many of which can be easily prevented. Digestion, the breakdown of food into smaller components that can be easily absorbed and assimilated by the body, occurs in the gastrointestinal tract. While everything we eat travels through this long system, only those food molecules that are sufficiently broken down into smaller particles will enter the bloodstream to nourish the body, maintain organ function, and provide energy and nourishment for the growth and repair of cells and tissues. Digestion begins with the thought of food, then the aroma. That’s why it’s so important to take time to eat and enjoy every bite. In our fast-track society, sometimes we can eat an entire meal not totally aware of what we are eating. When rushed, digestion is compromised, making the breakdown and absorption of nutrients more difficult.
Signs of Poor Digestion The most common and obvious signs of poor digestion include: gas, bloating, heartburn, cramping, constipation, diarrhea, abdominal pain, poor energy levels, mood swings, decreased concentration and focus, joint pain, headaches and sinus congestion. Often we ignore these symptoms until our health becomes compromised. If you are experiencing any of these symptoms, take action today to resolve them naturally because these signs are compromising your absorption of nutrients. Remember: we are made up, not of the food we eat, but the nutrients we absorb.
Bowel Movements The characteristics of your bowel movements are the most important indicators for the health of the digestive system. Constipation, diarrhea, pain, straining, urgency and leakage are all signs of digestive system dysfunction. Blood, undigested food, mucus and fat in the stool also indicate problems with digestion and absorption. One to three satisfying bowel movements per day is normal and healthy. A satisfying bowel movement should feel like a full evacuation that didn’t require strain or stress to complete. If not, your body is telling you something is wrong and you should make some changes.
Healthy Living | 11
Did You Know? How to Improve your Digestion
Foods that Nourish Your Digestive System
Chew thoroughly! Inadequate chewing results in incomplete digestion which can increase bacterial overgrowth, gas and symptoms of indigestion. Eat in a relaxed state so your stomach can make adequate amounts of stomach acid. Research suggests as many as half of people over 60 years of age have low stomach acid, so chew your food, take your time when eating, and relax! Identify and eliminate food allergens. Eliminate the most common allergenic foods from your diet for a trial period of two weeks. These might include sugar, dairy, yeast, peanuts, corn, alcohol, red meats, bad oils (too many saturated fats, hydrogenated oils, vegetable oils, cottonseed oils), gluten containing grains (spelt, wheat, rye), citrus and caffeine. As many of these foods can compromise your intestinal border, sometimes removing these foods for a while can improve your digestion.
Nourish your body and intestinal lining with health-promoting foods such as non-GMO soy products, vegetables (except corn), fruits (except grapefruits and oranges), olive oil, organic butter, coconut oil, all nuts except peanuts, organic eggs, beans, organic chicken and turkey, oily fish in moderation, and whole-grain products such as buckwheat, brown rice, millet and quinoa. Support the growth of probiotic bacteria as well. A good balance of probiotic bacteria in the colon crowds out pathogenic bacteria and other microorganisms that compromise your health, preventing them from growing. Add fermented foods such as organic unsweetened yogurt to your daily diet, and decrease the amount of sugar you consume because sugar feeds the negative pathogens such as yeast. Bon appetit! HL
The health of your digestive system affects your food cravings, moods and sleep patterns. Why do you crave sweet foods or carbohydrates when you feel sad? That is because 2/3 of the serotonin ‘happy hormones’ come from cells in your digestive tract and not your brain. Stress has a negative effect on your body’s ability to digest food and can lead to leaky gut syndrome and lack of absorption of nutrients. You should eat only at the table, never while standing up. Sitting up straight and chewing your food thoroughly promote good digestion. You should eat slowly and refrain from talking while chewing. 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.
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12 | Healthy Living
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Why Don't We Exercise? The warm weather is finally here, so let’s get out of hibernation and get our hearts pumping. Let’s start with a little tennis, maybe some basketball, a nice hike. Hey, where is everybody? Studies say that 84% of us know the mental, emotional, and physical benefits of exercise, yet more than half of all adults are sedentary. Obviously, there are barriers to exercise that need to be identified and overcome for these contradictory numbers to change. What are the barriers to exercise? According to published surveys, they fall into the following four categories: lack of time, boredom, injuries or ill health, and low self-confidence. Let’s examine each barrier and some practical solutions for overcoming them.
#1: No Time “I’m too busy. Life is too hectic to fit in a workout” Solution: Rethink your priorities. For something that is going to improve your mental, physical, and emotional well-being, you can make time each day. Write down your workout times, and keep them like you would any business appointment. If you don’t have time to do your full workout, do ten minutes. Every little bit helps.
14 | Healthy Living
by Earl salzman
#2: Low Self-Confidence “I’m self conscious when I work out. I’m not athletic. I’ve tried before and failed. I feel embarrassed.” Solution: Setting up a home gym is affordable. There are exercise videos, online workouts, and private personal trainers. No athleticism is required to do resistance, and cardio training, just persistence and commitment. Make sure you don’t set yourself up for failure by setting the bar too high. A lot of beginners try to do too much too fast, and get discouraged or injured. Set realistic, manageable goals for yourself, and reward yourself when you reach them. For example, rather than jogging for twenty minutes, run a minute then walk a minute, until you reach your time goal. Slowly decrease the walking and increase the running time each week. Before you know it you’ll be running 20 minutes and challenging yourself to do more.
#3: Injuries “I’m afraid I’ll hurt myself. I’m old and in poor health.” Solution: Get a medical checkup and find out what is safe to do and not to do. If you are doing resistance training, make sure you are supervised by a professional, to minimize the chance of injuries. There is absolutely no age barrier to
working out and receiving the benefits of increased fitness. Studies have shown that even people in their eighties and nineties have greatly improved their quality of life by exercising regularly.
#4: Boredom “Exercise bores me. I’m too lazy and can’t be bothered.”
Holistic Nutrition Feel the Difference Live Cell Microscopy See the Difference Hormone Balancing Be the Difference Psychosomatic Energetics Know the Difference
Solution: The human body craves movement. Find something you like- tennis, golf, swimming, dancing and go for it! Partner up with a friend or group and the time will fly by. Once you start moving, you’ll find your energy level and sense of well-being will improve and you’ll want to keep going. Your boredom will be replaced by the thrill of reaching new physical plateaus and surpassing goals. The final, most powerful motivator for breaking down barriers to exercise is to keep in mind all the good things that it does to improve your quality of life. Here’s a list: it combats chronic diseases like heart attacks, diabetes, and osteoporosis, it improves your sense of well being, it helps in managing your weight, it improves your sex life and overall mood, it promotes better sleep, it strengthens the heart and lungs and immune system, and most importantly it’s fun! So get out there and run, dance, lift, hike, shoot, stroke, climb or kick, and raise a little health! HL Earl Salzman is a Markham-based Certified Personal Trainer and educator, providing one-on-one and group training to private and corporate clients. Contact: 416-529-7173 or muscleandmusic@rogers.com. www.musclenmusic.com.
FIT TIPS Write down your workout times, and keep them like you would any business appointment. If you don’t have time to do your full workout, do ten minutes. Set realistic, manageable goals for yourself, and reward yourself when you reach them. There is absolutely no age barrier to working out and receiving the benefits of increased fitness.
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Healthy Living | 15
Healthy Home
A healthier lawn gives you a healthier home
A thick, healthy lawn is lot more than nice looking green space. Well-maintained turf, for example, cools our atmosphere, reduces erosion and is better able to withstand the extreme heat and drought conditions of late summer. Like all living things, plants, including grass, need food for optimal health. Thicker, healthier lawns with deeper root structures make a bigger contribution to the environment around your home. Spring and fall are the best times to feed your lawn, say advisors in this field. Do it in early- and late-spring, and then avoid applying fertilizer when the temperatures are above 30°C. Feed again in the fall to provide nutrition that will help see your lawn through the long, cold winter. If you have leftover fertilizer from last season, you can still use it. Break up any
16 | Healthy Living
clumps before placing it in the spreader, and store any remaining fertilizer in the original package, sealed, and stored in a cool dry place. It’s important to use the right fertilizer on your type of lawn, so always read the bag for information that includes the amount of nutrients, such as the NPK for Nitrogen (N), phosphorous (P) and potassium (K). The bag will also tell you how much area it will cover and how to apply it properly. Newly established lawns require phosphorous for root growth. Older lawns that have the clippings left on after cutting gain nutrients back as the clippings decompose. Established lawns can usually use a phosphorous-free formula. HL Additional information to produce the healthiest lawn is available at GreenerWorld.ca. — News Canada.
Seven Important Reasons to Feed Your Lawn Here’s why from the pros at GreenerWorld.ca: 1. Healthy turf acts as a water filtration system. 2. Thick lawns with deeper roots absorb water, reducing water run-off. 3. Lawns hold the soil particles to help prevent soil from water and wind erosion. 4. Grass acts as an air purifier by trapping and removing pollutants from the air that are then broken down by the root system (especially important in urban areas with more vehicles). 5. Healthy lawns, trees and shrubs can cool the air temperature around a home cool by 4°C to 8°C (compared to hard surfaces). 6. Lawns produce an amazing amount of oxygen. A 50-by-50-foot lawn releases enough oxygen for a family of four every day. 7. A thick healthy green carpet of grass provides a soft, safe outdoor space for people and pets to rest and play.
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!
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fitness
It’s a HIIT!
Get Fitter Faster with High Intensity Interval Training by tiffany moffatt
High Intensity Interval Training, or HIIT (pronounced ‘hit’), can be done anywhere with little or no equipment, is simple to follow, and takes very little time. Great for beginners, as well as experienced exercisers looking for more challenge, a HIIT workout improves cardiovascular and muscular fitness, improves metabolism and increases fat loss. Good news for today’s time-crunched generation! The HIIT workout challenges the cardiovascular system through quick, challenging bursts of activity, with exercisers working at 7 or 8 on a scale of 1 to 10, or at 70 to 80% of their maximum heart rate. Intense work is followed by a period of rest or lower intensity activity to let the body recover. For example, the exerciser might perform a high knees run or burpees for 20 seconds, followed by 10 seconds of rest, repeating this cycle for four minutes. Total workout time would be 12 to 20 minutes and would include two to four rounds of different exercises in each four-minute block. Another example would combine 30 seconds of high intensity and two to four minutes of low intensity exercise. Other popular HIIT formats include Boot Camp classes, Extreme Interval Training workouts, and the more recent SHRED workout.
18 | Healthy Living
Have a Heart! HIIT is even being used for recovering heart patients. A recent conference hosted by the Ontario Society for Health and Fitness addressed the benefits of HIIT for older adults and cardiac patients. Erich Baumhard is a fitness counselor and personal trainer with the Town of Whitchurch Stouffville Leisure Centre, a ‘heartwise’ facility which works with Newmarket’s Southlake Hospital on the rehabilitation and treatment of cardiac patients.“Interval training is considered the best way for your cardio system to train and adapt,” says Erich.“HIIT can be introduced safely for cardiac patients to improve heart function and limit repeated cardiac episodes.”
Going for Gold Why has HIIT become the gold standard of fitness training? According to Shanon McMillan, personal trainer with York Region’s Coreshots Fitness, most of us have little time to work out and want a quick fix, and HITT training is efficient and great for calorie burning.“Thirty minutes of high intensity training is the equivalent of a one-hour run,” she says. If this sounds too good to be true, consider the research. A study conducted by exercise physiologist,
Dr. Peter Lemon, at The University of Western Ontario, found that six bouts of 30 seconds of high intensity interspersed with four minutes of low-intensity running burned over twice as much fat as typical aerobic cardio, despite spending half as much time on the treadmill. So if you thought slow and steady always wins the race, especially when it comes to calorie burning, think again. In the past, exercise physiologists advocated ‘steady state’ cardio as most efficient for fat loss because relatively more fat (and less glycogen) is burned by the body as a source of fuel at lower intensities. As a result of this thinking, fat-burning workouts such as jogging, long walks and low intensity aerobics classes have dominated fitness programs for many years. This research remains valid: your body does in fact burn more fat relative to glycogen when you jog, but you need to look at total fat burn. At higher intensities, you burn more total fat even if the fat/glycogen-burning ratio is lower; that’s because the number of total calories consumed is greater. As an added bonus, a HIIT workout also burns more total fat due to the EPOC effect (excess post exercise oxygen consumption), resulting in an increase of as much as 37% more fat burning up to 14 hours post exercise. Comparatively, a long aerobic jog results in virtually no caloric burn post workout.
Balance is the Key Most fitness trainers espouse blending both approaches to exercise. You need longer duration cardiovascular training to
build your cardiovascular fitness base as well as HIIT training to build strength, burn fat and increase your metabolism. Research at The University of Western Ontario has shown that although short intervals and long runs produce similar fitness increases, they do so through different mechanisms. Interval work stimulates greater gains in muscle efficiency, while long distance running produces more adaptation in the heart. “It’s important to mix it up,” Shanon advises.“Try doing two 20 to 30 minute HIIT workouts a week and one longer cardio workout of 40 to 50 minutes duration.” Ideally, include a yoga or stretching workout once a week as well, and if time permits, one weight-training workout a week to round out your program.
Don’t Overdo It! Beginners who want to be ‘bikini-ready’ in a month by benefitting from HIIT’s promise of quick fat-loss should be cautious of doing too much too soon. Too much HIIT can cause overtraining syndrome, injury and burnout. It’s crucial to consider volume and intensity when you are starting out. Limiting HIIT workouts to two, maximum three, times a week with a 48-hour rest between sessions is important for recovery, as is sufficient sleep and healthy eating.“HIIT is fat-burning, but it can also cause injury,” says Erich.“People need to get away from just losing weight and focus on being athletically minded, building muscular strength and a good cardio base.” Balance and overall fitness are crucial to staying injury-free.
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Healthy Living | 19
"If you progress gradually and build a fitness base, HIIT can be an effective workout for every fitness level" When beginning a HIIT program, be sure to include an adequate warm-up and cool-down, and be careful of progressing too quickly.“Beginners should do a minimum of four weeks of a periodized program of strength and cardiovascular training of four days a week to build a cardio base, and then introduce HIIT,” says Erich. He also recommends consulting a trainer before starting a fitness program and/or seeing a physiotherapist if you experience recurring injuries.
Anyone Can Do It HIIT may sound intimidating and challenging, but if you progress gradually and build a fitness base, it can be an effective workout for every fitness level.“Everyone’s definition of intensity is different,” says Shanon,“and every workout can
be modified to the individual. The problem is that people don’t take the options to modify.” Shanon encourages her clients to know their limits, which makes them feel better about themselves and encourages them to return.“If people work too hard, they get injured and don’t come back. I always give three levels for an exercise and allow people to feel comfortable doing level one.” For the more experienced, HIIT differs from what people have done previously.“Anything different benefits the body and challenges it,” says Shanon. HIIT can also be incorporated into just about any activity, for example, by using kettlebells, boxing, step, warrior ropes, spinning, rowing or running. So, while HIIT can provide an efficient workout for every level, remember to progress slowly and know your limits. Find a trainer or instructor who can both motivate you and modify workouts to your fitness level. Look for a Boot Camp, SHRED, HIIT or Tabata class at your local fitness facility for a great way to build muscle and burn fat more efficiently. This trend is here to stay, so jump on the bandwagon to greater health and fitness and try a HIIT workout today! HL Tiffany Moffatt is a certified Personal Trainer Specialist, Fitness Instructor Specialist, Pre and Postnatal Specialist (Canfitpro certified) and freelance writer who has worked in the fitness industry for 25 years. tiffanysbeyourbest. blogspot.com.
20 | Healthy Living
LESLIE ST
ELGIN MILLS RD. E
support for stress
How does Disorganization Affect your Stress? By Cheryl Patterson
Many of us try to be organized. It’s no fun living in chaos, with messes here and lost items there. Especially frustrating are situations like not being able to find things when heading out the door, while trying to get to work on time, causing faster driving, and setting that stressful pace for the morning… and wreaking havoc in other ways we may not realize. Research indicates that when our environment fails to meet our needs, it affects our functionality, productivity, social choices and health. Integrative physician Isaac Eliaz, MD, Lac, MS, indicates, “As humans, we are products of our environments…since the environments we create reflect and affect our physical, mental and emotional health. When life gets cluttered, our physical as well as mental/emotional systems can also become cluttered and function with reduced effectiveness. Issues associated with clutter include mental and physical fatigue, clarity, motivation, self-esteem and illness associated with exposure to environmental toxins. For instance, excess dishes, laundry and dust increase germs, mold and bacteria, increasing the likelihood of getting sick. And the resulting stress from clutter is linked to health risks, such as digestive problems, suppressed immune response, heart disease, insomnia and depression. Also, if you can’t get past one area of your life, it can be hard to move forward in other areas. For example, not having control over your home environment, may make it hard to take initiative in other areas, such as taking better care of your health, by going to the gym or exercising at home. So, clearing the clutter is about more than just a clean home.
Important reasons for organization Research suggests three needs that must be met for our environmental comfort. Physical – hygiene, accessibility and safety. Functional – space that supports mobility and ease of performing necessary tasks.
Psychological – provides a sense of control and empowerment over our space.
Benefits of being organized In addition to creating satisfaction, Eliaz suggests cleaning and organizing is a physical activity that reduces stress and anxiety. He indicates,“Mild to moderate exercise – even in the form of housework – boosts mental health, reduces stress and promotes healthy circulation. Organization and reduced clutter promotes increased efficiency and better energy utilization, therefore allowing more time for what’s truly meaningful.” Professional organizer Rowena List has observed that once people clear the clutter they feel inspired to work on their health. Her clients say things like,“I have more time to go for a daily walk, prepare healthy meals and take time to relax. I did not realize the clutter in my home was causing me so much stress.”
How to get organized Research suggests measuring the degree of comfort versus stress you feel on a scale, where each is at opposite ends – comfort is at one end and stress the other end. Once you know the area causing you the most discomfort, start there. List suggests starting small. Take fifteen minutes and start with one area - your shoes, a pantry or desk – and go from there. And it’s as simple as keeping what you need and tossing or giving away what you don’t. Letting go is key, suggests Eliaz. He adds,“Like a huge weight has lifted, we can experience freedom from unnecessary distractions and disorder when our physical, mental and emotional energies are best optimized in a clean, organized, health-promoting environment.” HL Cheryl Patterson has a B.A. in Psychology and has researched the area of stress for over ten years. For more on Cheryl visit www.cherylpatterson.ca.
Healthy Living | 21
seniors
Home Care Options for Seniors By Dipti Purbhoo
There was a time where the advancement of age meant a drastic life change for seniors. Those who were facing their twilight years had little choice in how and where they were going to live. The traditional options available to this group were limited and for the most part, required the elderly to give up life in their homes and move in to a long-term care or nursing home facility. Despite their desires to the contrary, more practical reasons for moving gave seniors little choice. Lack of community supports, limited access to health and medical care and the need for day-to-day assistance with food preparation, grocery shopping, bathing and chores made the idea of staying at home unfeasible. Fortunately times have changed and with the senior population in Canada growing yearly, lifestyle options have expanded as well. According to Statistics Canada, the segment of the population aged 65 and older accounted for a record high of 14.8 per cent of the population in Canada in 2011, up from 13.7 per cent five years earlier. These numbers will only increase as Canadian seniors maintain healthier lifestyles allowing them to live longer.
22 | Healthy Living
For those who would like to remain in their homes, there are a variety of options of support both free of charge and at a cost. Following are some of the community resources and services that are available to seniors through dedicated caregiving organizations.
➻ Personal Support Worker A Personal Support Worker’s main role is to provide handson care to support their clients’ well-being. Often, PSWs will work with elderly clients by assisting them with their day-today needs. These include bathing, preparing meals, assisting with feeding and meal planning, routine housekeeping and routine health-related activities such as changing nonsterile dressings and administering medications (under the supervision of a medical supervisor, nurse or nurse practitioner) where appropriate.
➻ Primary Care Providers and Healthcare Supports Advanced age is often accompanied by the need for increased medical and health-related support. Many older patients
require regular care, through the help of their primary medical team which includes doctors and nurses as well as nurse practitioners. Depending on the nature of their illness or disability, some seniors, such as those who are dealing with the effects of a stroke, also need regular assistance from physiotherapists, occupational therapists and speech language therapists. They may also require specific medical supplies and equipment, such as a wheelchair or a walker. Fortunately, there are now options that allow seniors in need to receive the medical care that they require within their own homes. Connecting with the appropriate healthcare provider is an important step towards assembling the right home care team.
➻ Online Healthcare Options In the age of Google, caregivers and many seniors look to the online world for information and resources. Often, this process can be daunting, with the number of choices that appear during an online search overwhelming for both caregivers and those in need of medical support. The good news is that there are now specific options that can help to guide those requiring care in the right direction. For example, services such as Healthline, which provides a one-stop portal for all medicallyrelated resources and Health Care Connect, which helps those without a family doctor to find one close to their home, have made the process of obtaining care much easier.
➻ General Support Oftentimes, general well-being for seniors includes medical supports as well as social. The Toronto Community Care Access Centre (CCAC) is your gateway to both. Toronto CCAC provides a repository of resources for the elderly as well as practical and hands-on homecare for those in need, allowing seniors to comfortably live their lives at home, with dignity. Through an integrated community model that matches various services with a client’s need, all aspects of home care and community supports are addressed. These range from personal care to health and medical care, and beyond. Sometimes, the requirement for help is focused on combatting lonlieness or an inability to cook for oneself. Other times, elderly patients are in need of nutritional counsellor, or need to get connected with adult day programs so that they can build and maintain relationships in their communities. By using the resources coordinated through an organization such as CCAC, seniors can experience comfort within their homes, resulting in greater personal happiness and quality of life. HL Dipti Purbhoo is the Senior Director of Client Services at the Toronto Central Community Care Access Centre. Through its mission of providing “Outstanding Care, Every Person, Every Day,” the organization provides a variety of caregiving, health and medical supports to clients in the Toronto community.
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Healthy Living | 23
dental health
Teach Kids How to Take Care of their Teeth Good oral health is essential to total health and well-being at any age. Help your children to develop daily oral hygiene habits that will give them something to smile about. Here are some helpful tips: Children ages 3–6: Help your little ones to brush their teeth twice a day, using a pea-sized amount of fluoride toothpaste. Show them how to brush every tooth surface and their tongue, and make sure that they spit out the toothpaste when they are done. Children ages 6–13: Encourage them to begin flossing once a day, in addition to brushing twice a day for two minutes with fluoride toothpaste. Help children
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What is Pilates?
And Why is it so Good for You? Pilates is showing up everywhere. Sports teams, dancers, professional golfers are all doing Pilates. So why should you, the casual athlete, runner, cross-fitter, computer-sitter or general gym person, learn about or do Pilates? By Lynne Stewart Pilates. You’ve seen the word, you’ve heard it and perhaps wondered how to pronounce it. You know a lot of people do it, recommend you do it, look great after they’ve been doing it a while, and you hear that people feel better when they do it regularly. Many doctors recommend patients with back pain do Pilates. Physiotherapists and other practitioners give you exercises to do, and lo and behold, you find out they’ve given you Pilates exercises.
So What’s It All About? Pilates is about your core. Your core supports your posture – and your posture is the result of habits, strengths, weaknesses, illness, injury, emotions, job and daily demands. Posture is also the starting point of movement and adapts every time it needs to do so. Your postural habits feel natural and normal to you, even when they cause tension and pain. Your complaints about tight hamstrings, inflexibility and tension all have to do with your habitual posture. So what does your posture look like and is it serving you well now and for the future? I like to use the image of an ‘X’ in a profile view to understand pelvic position, core muscles and posture. Your core includes abs, back muscles, hip flexors (quadriceps) and hip extensors (gluteals and hamstrings). The X line from your low back to your quads can be tight which may cause back pain. The line from your abs down towards your gluts and hamstrings may be weak or long and hamstrings may be tight. Ideally, these two lines should be balanced: long on one means short on the other, and vice versa. You want to be even or as close as possible to what we call ‘neutral’ so all muscles contribute equally to the supportof your centre-most point (a neutral pelvis) and ultimately good posture.
Getting Started
How Does Pilates Help?
The body has a good memory for three to five days after your Pilates practice, so if you are considering Pilates, observe how your body responds over the week and you’ll find your perfect, unique schedule. HL
Pilates aims to help you balance out the X by helping you understand where you are starting from and what it feels like to be neutral. It gets you breathing, releasing, moving, and ultimately strengthening muscles to maintain that balance. Breath, release and movement come before strengthening. This is why some people are surprised by the pace of a Pilates
class. They come looking for a workout and get instructions on how to breathe. Did you realize that breathing solves a lot of issues? Breath brings intelligence to the body, releases tension, helps us find our energy and strength, and most importantly, helps us to activate the core muscles that support our spine and pelvis. Go ahead, try it! Just breathe. See where your breath goes and how you feel. Do you feel a little more connected to your body now? Perfect, this is where we begin a Pilates class.
Pilates can be done on a mat, on your feet, on equipment such as the Reformer, Springboard, Stability Chair or Cadillac. These elements just give us a different space within which to experience our body, our movement and our kinesthetic awareness (where we are in space). You can experience articulated movement by tuning in to your structure or bones (spine, ribcage, feet). You can experience stability, then mobility by tuning in to your muscles. And you can experience and integrate an overall holistic feel for your new posture, body and movement, through – you guessed it – your breath! Pilates instructors are trained to observe to ensure their clients maintain a neutral position and core stability throughout movement. This is called keeping your core muscles engaged, stabilizing the centre of your body, all the while moving your extremities and your spine. That’s what we want for our clients. Hundreds of exercises create opportunities to build awareness and core strength, then challenge that strength as you advance and progress with more complex exercises and movement patterns.
Discover What’s Best For You
Lynne Stewart, B.Sc., MBA is Studio Owner/Instructor of Sol Pilates & Yoga/ SOL Wellness/SOL SUP. www.solpilatesyoga.com. Healthy Living | 25
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recipe
Grilled Asparagus, Chicken and Spinach Salad This grilled salad is bursting with fresh flavours and simply perfect to serve for lunch or dinner. Preparation Time: Cooking Time: Serves:
p er serving:
387 calories, 32 g protein, 23 g fat, 15 g carbohydrates, 5 g fibre
1 lb (500 g) boneless skinless Ontario Chicken Breasts 1 lb (500 g) Ontario Asparagus, trimmed 2 tsp (10 mL) olive oil Pinch each salt and pepper 1 bunch Ontario Spinach, washed, stemmed and torn into bite-size pieces (about 8 cups/2 L) 1 cup (250 mL) halved Ontario Greenhouse Cherry Tomatoes 1/2 cup (125 mL) thinly sliced Ontario Red Onion Smoked Paprika Lime Dressing: 1/3 cup (75 mL) olive oil 3 tbsp (45 mL) fresh lime juice 1 tsp (5 mL) smoked paprika 1/4 tsp (1 mL) each salt and pepper 2 tbsp (25 mL) plain 2% yogurt 2 tsp (10 mL) Ontario Liquid Honey
4
15 minutes
20 minutes
Preparation:
Smoked Paprika Lime Dressing: In measuring cup, whisk together oil, lime juice, smoked paprika, salt and pepper. Pour half into large bowl; add chicken and turn to coat in marinade. Whisk yogurt and honey into remaining dressing and set aside. Let chicken stand at room temperature for 10 minutes or cover and refrigerate for up to 6 hours. Place chicken on greased grill over medium heat. Brush with any remaining marinade in bowl. Close lid and grill for 12 to 15 minutes, turning once, or until no longer pink inside. Transfer to plate; cover and let stand for 5 minutes. Slice chicken breasts crosswise. Meanwhile, place asparagus on rectangular grill topper or in grill basket. Brush with oil; sprinkle with salt and pepper. Grill over medium heat, turning once, until tender-crisp, 3 to 5 minutes. Cut into 2-inch (5 cm) pieces. Arrange spinach on large platter. Top with chicken, asparagus, cherry tomatoes and red onion. Drizzle with reserved dressing.
Photo and recipe courtesy of Foodland Ontario. For more info visit www.foodland.gov.on.ca.
30 | Healthy Living
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