Healthy Living Magazine, The Magazine For Life | Spring 2018

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THE MAGAZINE FOR LIFE

DEALING WITH DEBT

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BACK in Your STeP VISION CARE ➜ wHAT Kind oF eYe doCTor iS riGHT For You?

➜ PrevenTinG FinAnCiAL STreSS FroM AFFeCTinG Your FAMiLY

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Fun reASonS To viSiT

OTTAWA wiTH KidS

STorYTeLLerS IN yOUR OWN BACKyARD

SPRING 2018 EDITION

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CONTENTS

12

es

16

on-

s,

spring 2018 edition

departments 6

upfront

10 new & newsworthy

s

12

family

14

vision

29

16

seniors

18

nutrition

Fun for the famil y awaits in o ur nation's c apital!

24 lifestyle

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ral

of

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features 12 4 Fun reasons to visit ottaWa When visiting our nation’s Capital, there is plenty to see and do for all members of the family.

14 oPhthalmologist, oPtometrist or oPtician Are they all the same? Which kind of eye doctor is right for you?

16 tell stories to your grandchildren set them dreaming at storytelling time by drawing on your weatlh of experience.

18 sPice For liFe: Parsley, sage, rosemary and thyme in the last of this 4-part series we discuss the health benefits of common spices.

20 natural remedies For strengthening teeth three natural ways to keep teeth strong for those not comfortable using fluoride.

22 healthy reading david Jones, editor, has handpicked 4 books for your enjoyment.

24 Preventing debt and Financial stress From aFFecting your Kids

20 dental 22 healthy reading 27 marketplace 28 healthy recipes 30 last word on health

30 4 Ways to shaPe uP For sPring With spring around the corner, all that spirit of renewal and growth can translate directly into your life.

up shape o t How o ne ring, p s r e! fo a tim t a s tep

7 steps you can take right now to prevent financial worries from harming your children.

28 healthy reciPes Kale with red bell pepper and garlic.

Monte Cristo one-pan bake.

30

from the editor

THE MAGAZINE FOR LIFE

spring 2018 edition Published by

primavera … Fruhling … printemps … however you say it, Welcome to Spring!

The Town Crier Of Markham Inc. 1 Town Crier Lane Markham, Ontario L3P 2T9 416.498.4996 Publisher@TheTownCrierOfMarkhamInc.ca vice-President oPerations

Carolyn Ryan Carolyn@TheTownCrierOfMarkhamInc.ca editor

David Jones Editor@HealthyLivingMagazine.ca contributing Writers

there are definite signs of a change in the season, and i’m sure they are as welcome to you as they are to me. Less snow and rain to clog our drives and highways, early birds visiting us with clear plans to stay for the oncoming summer, and even some swelling buds on the trees. our contributing authors, too, have plans for change on their minds … they’re writing about wellness, discovering yourself, vision care and strengthening your relationships with kids and grandkids.

We have a wonderful article about visiting ottawa, our nation’s capital, which is stunningly beautiful in the springtime. plus the final episode in our series “the spice of Life.” new product info, healthy recipes, books on health and our usual roundup of events for you to explore.

Celebrate this new beginning with Healthy Living!

Best wishes

david Jones, editor editor@HealthyLivingMagazine.ca 416.498.4996 ext. 6

David Jones Natalia Lee Darryl Leon Sofia Mountford Bree Shaw Dr. George I. Traitses Liza Williams graPhic designer

Priscilla Di Carlo events calendar

For all print and digital events listing submissions please email Events@HealthyLivingMagazine.ca advertising sales

For all advertising inquiries please contact 416-498-4996, Ext. 2 Advertising@TheTownCrierOfMarkhamInc.ca distribution

How to keep financial wor ries from harming yo ur child, pa ge 24

healthy living is published 4 times yearly by The Town Crier of Markham Inc. 1 Town Crier Lane Markham, ON L3P 2T9 John Webster, President Phone: 416.498.4996 Ext. 1 JohnWebster@TheTownCrierOfMarkhamInc.ca Persons not in our free distribution area may subscribe. Canada: ($19.78 for 4 issues, ($17.50 plus $2.28 HST). For subscription inquiries email: Office@HealthyLivingMagazine.ca All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited.

Information presented is compiled from sources believed to be accurate. However, The Town Crier of Markham Inc., assumes no responsibility for errors or omissions. The Town Crier of Markham Inc. assumes no responsibility for the claims in items reported or for the opinions expressed by our writers. The information in this publication is not intended to replace or substitute for medical, legal or financial advice. Always seek advice from your physician or other qualified health provider regarding any medical condition or treatment. We welcome your suggestions. Unsolicited manuscripts are invited, but will not be returned.

HealthyLivingMagazine.ca 4 | Healthy Living

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up front Spring things to do in

East Gwillimbury East Gwillimbury offers visitors a wide variety of things to do. It boasts a combination of historical buildings and sites, plus recreational areas, marinas and natural forests. Throughout the year, there are many events that include fairs, parades, artist studio tours and equestrian shows.

Be sure to visit the Sharon Temple, a National Historic Site, for an interpretative tour. Another must-see historical destination is the community of Holland Landing, providing a glimpse of yesterday with its abandoned canal lock. Continuing north, you’ll find several excellent marinas nestled along the shores of the Holland River, winding its way to Lake Simcoe.

For more information please call: The Town of East Gwillimbury 19000 Leslie Street Sharon, ON L0G 1V0 (905) 478-4282

Animal Licenses The Town of Richmond Hill is making it easy to purchase your dog license and reminding dog owners that all dogs are required to be licensed. License tags must be purchased each year. They can be purchased from Community Centres, Local Pet Stores, Veterinary Clinics and the Richmond Hill Municipal Offices.

By purchasing your tag, you are not only being a responsible pet owner, but you are also saving impound costs with the” Free-Ride Home Program”, should your dog get lost. Also, you will get access to two off leash dog areas in Richmond Hill, support Richmond Hill’s Animal Service and be able to keep up to date with vaccinations.

Licences are valid from January 1 to December 31 each year.

Replacement tags You can replace lost tags for a cost of $5. You can only get a replacement tag from the Municipal Offices, either in person or by mailing your printable dog licence application to, plus a cheque for $5 made out to ‘Town of Richmond Hill’ to: Animal Services 225 East Beaver Creek Road Richmond Hill, ON L4B 3P4 T. 905-771-0198 | F. 905-771-2508

Culinary training is coming to Aurora The Town of Aurora has partnered with the Canadian Food and Wine Institute at Niagara College, to bring culinary training closer to home. The College will offer short-term and part-time training in what was the armoury, located in the Town Park. The restoration of the armoury will be at a cost of four million dollars, and in a statement released by the Town, “will become a vibrant community gathering space and home to a world class training faculty, specializing in culinary skill building, commercial brewing and viticulture”.

Town of Aurora Mayor, Geoffrey Dawe, said the partnership is a “Perfect match. We’ve been able to take a prestigious school and match it up with an equally prestigious building. This is going to provide the Town with some very special community space while offering state-of-art training opportunities for residents and visitors.”

The Town of Aurora will own and maintain the armoury and will make the investments required to turn it into a world-class training facility. The Canadian Food and Wine Institute will offer the same signature training programs it offers in Niagara at the armoury in Aurora.

The facility will be open to the public by the end of 2018.

6 | Healthy Living

Gustav Weisman, Untitled, 1951.

Collection of the Varley Art Gallery of Markham

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varley art gallery of markham Kicks off 2018 with a bang this season, the Varley is proud to present Wafaa bilal: 168:01, organized and circulated by the Art gallery of Windsor, and inscapes, curated by Anik glaude.

168:01 is a major solo exhibition of works by iraqi-born, new York-based artist Wafaa Bilal, renowned for his online performances and technologically driven encounters that speak to the impact of international politics on individual lives. For this exhibition, Bilal has constructed a makeshift library filled with empty white books. these symbolize the priceless cultural heritage, as well as the libraries, archives and museums whose systematic destruction by occupying forces continues to ravage his homeland. Also included is a powerful suite of photographs titled The Ashes Series (2003 – 2013) that brings the viewer closer to images of violence and war in the Middle east.

Using Bilal’s library as a starting point, we have developed the exhibition-related program, the Book of Bridges, to gather monetary and book donations for two commendable causes. stay tuned for more information on how you can help grow the libraries of the College of Fine Arts at the University of Baghdad and the John C. Yesno education Centre in Fort Hope (eabametoong First nation).

Featuring works from the Varley Art gallery of Markham’s permanent collection, inscapes explores the landscape genre and considers the relationship between it and the natural world it depicts. original texts by pushpa Acharya, Whitney French and sheniz Janmohamed accompany the works, offering new insights and interpretations.

Both exhibitions are available for the public’s enjoyment until April 29, 2018, with free admission.

Learn more about the winter exhibition lineup and related programming at varleyartgallery.ca.

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up front ➜ The City of Vaughan is the place to live, work and play

As one of Canada’s fastest-growing municipalities, the City of Vaughan is dedicated to supporting economic growth and creating a climate in which businesses can thrive and, in turn, drive our strong economy. “Every day, I am inspired by the outstanding entrepreneurs that make up our vibrant and diverse business community. Together, we continue to outpace the country and province in economic growth – making Vaughan a city of choice and an epicentre of business excellence,” said Mayor Maurizio Bevilacqua. Vaughan is the place to be. In the last year alone, the City issued $1.969 billion in building construction value, equalling more than $5 million of construction activity invested in the city every day and surpassing last year’s $1.149 billion in building construction value.

Vaughan is one of the best places to live, with a quality of life that is second to none.

This is proven in the most recent Citizen Survey that reveals 97 per cent of residents believe that life is good here. As the largest employment centre in York Region, the City continues to excel in economic growth. New data reveals that Vaughan is now home to 11,948 businesses that employ 218,022 people. A high standard of living combined with access to employment reflects the investment demand that fuels record-breaking construction value in Vaughan.

Building on this momentum, Vaughan’s vision for the future is becoming a reality. Major city-building projects are being realized – a downtown core is rising from the ground, a state-of-the-art hospital is under construction and the subway connecting Vaughan to downtown Toronto is now open. These are just some of the reasons why Vaughan is a place where people want to live, work, play and invest.

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8 | Healthy Living

half life of nutritional Facts An article written by Claire Layton and published on the website of Hillary House national Historic site, the Koffler Museum of Medicine, stressed the importance of critical thinking and the “openness to the precariousness of fact.”

A search through the Hillary House collection of cookbooks and nutrition advice revealed “some ‘facts’ about health and nutrition that have fallen victim to the inevitable trend of overturning facts.” Many of these facts that have since been overturned were discovered in clippings from advice columns in newspapers.

Claire Layton writes about one article that “boasted the value of apricots as containing as much iron as liver, though a quick search now would indicate otherwise.” A visit to Hillary House is a fascinating experience where you will be able to find these and any other examples from the past. if you have any questions about these items in the collection, please inquire or schedule an appointment to work with the curator to find out how other “facts” have changed over time. the Hillary House national Historic site, the Koffler Museum of Medicine was built in 1862 and lived in by four doctors and their families until 1993. it is owned and managed by the Aurora Historical society and is situated at 15372 Yonge street in Aurora, ontario, Canada. (905) 727-8991.

416.628.4905

like us on Facebook @ monacleaning

the yeAr of the

dog

the Lunar new Year is a vibrant cultural holiday that commemorates the beginning of a new Asian calendar and is held in late January or early February every year. it is also known as the spring Festival or the Chinese new Year. this 15-day festivity is observed with a variety of traditions from thoroughly cleaning the house to bring good luck to exchanging red money envelopes to encourage prosperity – it is a time to welcome new beginnings, fortune and well-being. in Chinese astrology, each year is related to a Chinese zodiac animal according to the 12-year cycle. the dog occupies the eleventh position in the Chinese zodiac, after the rooster, and before the pig. if you were born in a dog year, you are a “dog person.” Your lucky numbers should be 3, 4, and 9. red, green and purple are your lucky flowers are roses and cymbidium orchids.

Famous “dog people” are Winston Churchill, Mother teresa and elvis presley.

Healthy Living | 9

NEW &newsworthy

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family

4

Fun Reasons to Visit Ottawa with Kids Whether your family likes culture or climbing, Ottawa offers plenty of excitement for all. by natalia lee

Visiting the capital of Canada with kids can be an exciting and memorable experience for children and adults alike. With the history, architecture and culture all set against a beautiful backdrop along the Rideau Canal, there is plenty to see and do for all members of the family. Continue reading to see four exciting tips for visiting Ottawa with kids.

1. Museums

Plan for an action-packed day fitting in two or three museums, or spread them out over the course of a few days but whatever your schedule, be sure to put museums on the list. Kids will find hours of entertainment at the Children's Museum located within the Canadian Museum of History at 100 Laurier St., across the Ottawa River in Gatineau, Quebec. Here kids will take a walk through various cultures while also having a chance to try their hand at creating their own improvisation on a theatre-stage, or pretend to cook up

12 | Healthy Living

a wood-fired pizza in the kid-friendly kitchen set up.

Another fantastic museum for kids to visit is at the Canadian Aviation and Space Museum at 11 Aviation Parkway at the Ottawa/Rockcliffe Airport. Here kids can experience the history of aviation with a walk through different styles of planes from pre-World War I to present day.

Throughout the main floor of the museum are activities for kids to get involved with. Interactive displays where children can test theories of flight and gravity are spread throughout the main floor. As well, families can enjoy a movie theatre where films are shown at specified times to enjoy some down time.

2. Family-friendly Eateries

Within the central downtown core there is an impressive array of eating establishments that welcome kids without being a chain restaurant. For breakfast, the vibe at the Elgin Street

Diner, at 374 Elgin St., cannot be more inviting for kids. From patient staff that answers every question for a picky eater with grace and humour, to a fine selection of popular breakfast foods, this 24-hour diner cannot be beat. For a more cultural experience, consider trying the Mexican menu at Ahora restaurant at 307 Dalhousie St., where kids and adults will have their culinary needs easily met. Decorated with Mexican art and vibrant colours, kids will love trying this place out.

3. A Touch of History

No trip to Ottawa would be complete without a kid-friendly discussion about Canada's history. Conveniently located in the downtown core, a walk past the Parliament Buildings is a great place to ignite this discussion.

The architecture is a sight to see and kids can easily put into context that this is where their Prime Minister and staff make decisions that affect every Canadian's life. If kids are even more

curious about their Prime Minister, a short walk down Sussex Ave takes them to see the Prime Minister's traditional home, located nearby at 24 Sussex Ave.

4. Energy-burning Fun

Do you need to burn off some excess energy for the kids? Depending on the season, consider bringing or renting ice skates to skate along the Rideau Canal. If you're looking for a nonwinter activity, consider a visit for indoor fun at the Ottawa Academy at 1140 Morrison Drive, Ottawa's only indoor obstacle gym. Here kids can run off loads of energy by climbing, hanging, and running through obstacles. Just a warning: adults may be tempted to join in on the fun.

Although at first impression Ottawa may seem like a city for adults wearing suits, a trip to the country's capital city can actually be a memorable experience with loads of fun and learning involved for the whole family. HL

Healthy Living | 13

vision

Ophthalmologist, Optometrist or Optician: What Kind of Eye Doctor is Right for You?

by Bree Shaw

Ophthalmologists, optometrists and opticians are commonly referred to as eye doctors because they all work to keep people's eyes healthy and their vision at its best. But they aren't the same. Which kind of eye doctor is right for you?

  What is an ophthalmologist?

Ophthalmologists are the most stringently trained of these three kinds of eye care professionals. They are fullfledged doctors who have chosen to specialize in eye and vision care. Typically,

14 | Healthy Living

they are required to complete four years of college, four years of medical school, a year of internship and at least three years of residency.

With the training to conduct eye exams, diagnose and treat diseases of the eye, perform eye surgery and write prescriptions for medications, eyeglasses and contact lenses, ophthalmologists offer total eye care.

In addition, because they graduated from medical school and studied the eye intensely, ophthalmologists are uniquely prepared to understand the connections between the eye and

overall health. They know how the side effects from prescriptions written by other physicians may affect eye health.

They also know how the prescriptions they write for eye care are likely to affect other systems in the body.

Ophthalmologists may also be more aware of how different diseases can affect the eyes and how what they see during an eye exam may suggest illness in other areas of the body.

 What is an optometrist?

Optometrists are eye doctors who have earned the Doctor of Optometry degree.

While optometrists don't attend medical school, they are required to complete four years of college in order to receive a degree in the sciences and then another four-year program in an optometry school.

Optometrists can conduct eye exams, write prescriptions for eyeglasses and contact lenses, and prescribe the medications used to treat certain eye disorders. While some optometrists treat common eye issues and assist with pre- or post-operative eye care, they do not perform eye surgery. They usually refer patients with more serious problems to ophthalmologists.

WHAT IS AN OPTICIAN? Opticians aren't actually eye doctors, but they assist eye doctors in caring for a patient's vision. In the province of Ontario, opticians are required to be licensed. Opticians take prescriptions written by ophthalmologists and

ophthalmologists may be more aware of how different diseases can affect the eyes and how what they see during an eye exam may suggest illness in other areas of the body.

optometrists, and use them to fit and sell eyeglasses and contact lenses.

WHICH KIND OF EyE DOCTOR IS BEST? If your eyes are healthy and you only need basic vision care, then whether to choose an ophthalmologist or optometrist is a matter of personal preference. Simply find a doctor you feel comfortable seeing. If your health

situation is complex or you are already dealing with eye problems, then you may want to opt for an ophthalmologist, since they're capable of offering the most treatment options.

Ophthalmologists, optometrists and opticians all work to care for the vision of their patients and customers. No matter which of these professionals you use as your eye doctor, you should protect your vision with regular visits. hl

A step-by-step guide for tying the knot without becoming unravelled SurvivalGuide_WS

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seniors

Telling Stories to your Grandchildren How to captivate little listeners and enhance family bonds through story-telling time

by Liza Williams

16 | Healthy Living

If you're a grandparent, you probably enjoy telling stories to your grandkids. Grandparents like you make great storytellers, with a wealth of experience to draw on, and children love a tale to set them dreaming. Mom and Dad may not have much time for stories, so yours will be all the more appreciated. Story-telling is a great way of bonding with your grandchildren and offers all sorts of benefits for child development too, so if you haven't tried it yet, now is the time. These simple pointers will set your words flowing, and your listeners spellbound.

■ Get comfortable. You'll want a snug place to sit together, like on the sofa by the fire, or in the kids' bedroom if they're settling down for the night.

Arrange soft lighting for a relaxed atmosphere, or sit by a window where they can gaze out and dream.

■ Choose a character and place.

Depending how old your grandchildren are, your main character could be a human being or an animal, or even a magic creature. You could let them decide the gender and choose a name.

Now you just need a setting. Is it going to be a desert island, an enchanted forest, an undiscovered planet or a house down the road? If you can't decide, just take the first idea you thought of.

■ Aim for excitement and a happy ending. Children love a bit of drama or mystery in a story, so think up any dramatic event you like – it doesn't have to be realistic. Then you'll need a way out, with a magic spell if necessary, to arrive at a reassuringly happy ending.

Remember that kids love humor, too, so throw in any funny situations and jokes that come to mind. Anything goes in an ad hoc story.

■ Make up a story together. It's really fun to build stories together, so get your grandchildren involved by asking them for words to fill gaps. You might ask them for a colour, number or item of clothing, for instance, or something more profound, like a word to describe the hero's feelings. They'll love supplying the fun bits, too, like how many heads the monster had and what he ate for breakfast.

keep some extras up your sleeve. You'll enjoy reliving those times yourself.

■ Tell stories from your life. With your wealth of experience, you'll have plenty of interesting stories of your own to tell your grandchildren. Think back to something funny, creepy or exciting that happened to you when you were their age, but be warned – they're sure to ask for another, so

■ Listen to the children's stories.

Your grandchildren will love telling you about the ups and downs of their school lives, or if they're not school age yet, telling you what they do in their kindergarten. Ask about their friends, teachers, activities and favourite times.

They'll be glad to talk through worries,

pass on funny stories and share golden moments with you.

Your story-telling times with your grandchildren will enrich their lives and support their development, and Mom and Dad will be glad to see them happily occupied. With your experience of life and childcare and the extra time you can give, you're the ideal person for this special role. HL

Healthy Living | 17

nutrition

Fourth article in a series about spices and food additives

Spice The

of Life

By David T. Jones MBA, Editor Healthy Living Magazine

18 | Healthy Living

This is the final part of our series on spices and herbs, this time featuring the “four savouries” – parsley, sage, rosemary and thyme.

These are likely the most commonly-used herbs in the (Western) world, and are grown in many gardens. They plant, propagate and harvest easily, and grow well in most light soil types, requiring only a little water to encourage them to flourish. In fact, they grow so well that they can become a bit of a nuisance, expanding rapidly – so most gardening authorities recommend growing them in a raised box to prevent spreading. The herbs are used for decoration, to provide colour, and to infuse flavour into many dishes, including meats, fish and poultry.

They are available fresh in bundles most of the year in most supermarkets, dried all the time, and fully prepared in bottles in the spice rack area of your store. They are all inexpensive – basically, you’re only paying for the convenience of not having to harvest and prepare them.

: The Spice of Life #4

Parsley, Sage, Rosemary, Thyme Parsley (Petroselinum) In addition to its use as an herb, parsley if often cooked as an ingredient, particularly in Mediterranean cooking.

Easiest of the savouries to grow, parsley produces abundant foliage and can be used whole, except for the root.

A prolific source of vitamin K, it can be served chopped as a vegetable or salad ingredient, blended into sauces and soups and smoothies, or used as a decoration and garnish. Even when dried or frozen, parsley retains its vibrant green colour and strong flavour.

Sage (Salvia) Sage is a woody plant with shiny leaves, best known for its use as stuffing for poultry and meats. A natural antiseptic and preservative for meats and fish, it has also been valued as a tea, and has been esteemed in the past as an aide for hot flashes and seems to have value against dental cankers and sores.

Sage is strong in flavour and can easily overpower light-tasting foods – use with caution.

Rosemary (Rosemarinus) Rosemary is a woody, perennial herb with fragrant, evergreen, needle-like leaves and white, pink, purple, or blue flowers. Traditionally used as a digestive aide, or to relieve flatulence, rosemary is primarily used in whole sprigs, passing its fragrance to foods by touch, rather than being consumed in its entirety.

However, when used as a stuffing, or roasted with meats, it can be eaten, and teas brewed from the herb are beneficial for relaxation and muscular pain.

Thyme (Thymus) Thyme is an aromatic perennial evergreen herb with culinary, medicinal, and ornamental uses. A relative of mint and oregano, it dries quickly when picked, becoming a simple herb to add to soups, sauces and meats. Traditionally

considered beneficial for digestive upsets and muscle aches and pains, only the leaves and flowers are used, since the stems are woody. Medicinally, thyme has strong antibacterial and antioxidant properties The oils and essences of the plant parts are strongly fragrant.

Warning: some people are allergic to thyme’s strong oils, so use patch tests before applying or consuming.

These savoury herbs can dress up your cooked dishes, add to the visual appearance of roasted or boiled foods, and brighten your salads and casseroles.

They have unfortunately been underused in most Canadian kitchens, and

should be considered for a way to “spice up” your meals, snacks and even desserts.

Herbs should be dried or frozen – they only keep for a few days if not stored properly. They should be washed and cleaned, then kept airtight in glass containers for up to six months. Herbs bought “fresh” in bunches at your supermarket should be used within a few days, since they have likely been harvested weeks before they appear.

There are, of course, dozens more herbs and spices you can use to enhance the taste portion of your life – these four articles have only touched the surface – but hopefully have intrigued you to experiment with the aromatic and culinary values of herbs. HL

Healthy Living | 19

dental

Natural Remedies for Strengthening Teeth

by Sophia Mountford

According to a 2015 report by the National Centre for Health Statistics, approximately nine out of 10 adults have cavities and 27 percent had untreated tooth decay. Oral health is an area that the vast majority of us could use a little help with. Seeing the dentist every six months is good for cleaning teeth and fixing cavities, but we should also focus on preventative methods to strengthen teeth.

When teeth are weak or lacking in minerals, dentists often tell their patients to use fluoride-containing products. While that is the standard recommendation, there are also three natural ways to keep teeth strong for those not comfortable using fluoride.

â– 1. Get Your Saliva Flowing Saliva does not usually get the attention it deserves as our body's first line of defense against bacteria, yet it contains natural compounds that remineralize teeth as well as kill bacteria that are the culprit behind tooth decay. It is a natural moisturizer that keeps teeth and gums healthy while washing away bacteria and is the reason why tooth decay is more likely to happen in dry mouths.

There are several reasons why our mouths might be dry.

Certain medications decrease saliva production. These include antihistamines, anxiety medication, certain painkillers and blood pressure-lowering drugs.

In addition, certain oral care products can actually harm oral health by causing dry mouth. Certain ingredients in toothpaste, such as sodium lauryl sulfate, may lead to both dry mouth and dry lips. Alcohol-containing mouthwash is also a culprit. Alcohol kills bacteria, but

20 | Healthy Living

it also dries out mouths. You are essentially trading the natural antibacterial compounds in saliva for the stronger power of alcohol, yet it is a temporary solution that doesn't address the underlying problem of bacteria feeding on sugar and starches from the foods we eat.

Bacteria will simply proceed to regrow in our mouths after washing. The better option is to cut carbs and sugars while finding other mouthwashes that are not as harsh.

For example, there are several antibacterial mouthwashes that are effective and do not contain alcohol. For example, some non-drying antibacterial mouthwashes use either cetylpyridinium chloride or chlorine dioxide. This is ideal for people who still want a mouthwash to kill bacteria and freshen breath.

You can increase saliva production by sucking on hard candy, but you can also do so manually by drawing up saliva from the bottom of your mouth to the tip your tongue through suction created by your muscles. Sometimes just imagining biting into a wedge of lemon can cause saliva to start flowing. You can then proceed to swish back and forth.

It is also perfectly fine to swallow your saliva afterward and may be helpful since saliva carries minerals that your body can reabsorb.

â– 2. Remineralize Pearly Whites If a person is depleted of minerals, saliva may not do its job of rebuilding weak teeth. If tooth enamel can be compared to a wall, then minerals are like the bricks that make up the walls.

We need to keep a supply of minerals in stock for rebuilding and repair.

Calcium and magnesium are the primary nutrients needed for bone growth. Leafy greens, dairy products, fish, poultry, and eggs are some foods high in these nutrients. Soy milk or almond milk is also a good choice for those intolerant to dairy products since they are usually fortified with calcium and magnesium.

Since vitamin D is also necessary for strong teeth and bones, you may either choose to take a supplement or simply spend a short amount of time in full sunlight without wearing sunblock.

Research is also showing the importance of vitamin K2 in helping our bodies actually use the calcium. Imagine if you were engaged in a construction project, but the supplies were just sitting around not being used. Calcium can actually go unused without certain enzymes and vitamins like K2 telling the body to put the calcium into bones and teeth.

Sources of K2 include leafy greens and fermented foods such as cheese and natto, which is a traditional Japanese food made from soybeans. Because this vitamin resides in our gut due to the action of helpful bacteria, prolonged use of antibiotics may destroy the body's supply K2. It is even more important in that case to replace the lost K2 through dietary intake.

Another way to promote remineralization of teeth is using toothpaste or mouthwash that contain minerals such as calcium phosphate. Similarly, green tea contains natural amounts of calcium fluoride that can strengthen teeth.

■ 3. Avoid Acids Food and drinks with low pH are destructive to teeth because they dissolve calcium. Soda is especially bad not only because of its acidity, but also its high sugar content. In addition, some sodas contain phosphoric acid, which can deplete calcium from bones and teeth. Even if it were not washing across the teeth directly, by leaching total calcium, our bodies may choose to compensate for the loss by taking calcium from other bones and teeth to repair weaker ones.

However, complete avoidance of all acidic drinks is not necessary since naturally derived ones can be beneficial. For example, citrus juice contains vitamin C and other helpful trace minerals. In this case, simply use a straw when drinking them. Eating foods at the same time can also help.

Smile: You've Got Nature on Your Side Building strong teeth doesn't require expensive treatments.

Working with the body's first line of defense, saliva, will go a long way to strengthening teeth. From there, it involves making sure to avoid products that are going to dry our mouths out. The foods we eat should also contain the minerals that saliva needs to work. Finally, limiting acidic food or drinks by eating them with other non-acidic foods or using a straw will ensure that we do not assault the teeth we worked hard to rebuild.

Every tooth in a man's head is more valuable than a diamond.

– Miguel de Cervantes HL

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Healthy Living | 21

HeALTHY reAdinG wellmania: Misadventures in the Search for wellness

discovering Your optimum “Happiness index” (oHi)

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the author tackles the good, the bad, and the just-a-little ridiculous of the wellness industry, using herself as a guinea pig. she sorts through the fads and expensive hype to find out what really works. is total wellness even possible? Why do you start to smell so bad after you haven’t eaten for seven days? the result is an entertaining read that helps you sort out what to do for your own health.

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by deborah Herriot-Howes, illustrated by Georgi danevski Children will fall in love with oswald, a fuzzy, curious little bundle of love. oswald describes what it’s like to be “inside a rainbow,” engaging children’s imagination in a beautiful, life-loving and fear-free way. oswald inside A rainbow is a charming look at how an open mind can change everything. the creation of oswald and his story has been a long time in the making. “i wanted to inspire young readers to notice the beauty of nature all around us and to appreciate how asking questions can foster positive relationships in our world,” says deborah. release date: February 2018. Available at www. insidearainbow.ca or by emailing gentlestories@gmail.com.

by Kendrick Mercer Makes the case that modern cognition has the potential either to lead us to collectively annihilate ourselves or to work together in common purpose to solve the pressing problems of the day. Mercer argues that we should blend rational thought with the confident, spontaneous and joyful state of Whole self that is our birthright.

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www.rmhctoronto.ca Healthy Living | 23

lifestyle Bad debt can take a toll not just on parents, but on children as well.

A recent study from the Pediatrics Journal highlighted a correlation between socioemotional well-being and debt levels among children. With these conditions, the resulting effect is anxiety, depression, and increased self-consciousness. To prevent financial stress and debt from harming your child's well-being, you can start with the following solutions.

Understand the Emotions of Debt Some of the most common emotions associated with being in debt include anxiety and depression. When parents exhibit these negative emotions, they become contagious and affect children in the household. Children who become affected and weighed down by them often display the same emotions at school or with friends.

A low-income family struggling with debt can elevate the stress levels in the home to the point that they become unmanageable for the occupants.

Do Not Hide the Problem

Preventing Debt and Financial Stress from Affecting Your Kids How to keep financial worries from harming your child's emotional well-being.

by Darryl leon

24 | Healthy Living

Although there is no guaranteed fail-safe against the emotional problems that debt can bring, there are still options for parents to lessen the damage and help the entire family pull through the rubble. Instead of hiding the problems, it is recommended that parents talk about the situation openly and emphasize positive attitudes, building the basis for long-term solutions.

Engage in Honest Conversation It is important to be as honest as possible when communicating about debt problems to your children. You can cover points about where the problems stemmed from and what actions have been taken to mitigate them. Having an early and candid talk can make the difference between recovering from the problems, or continuing to struggle with

emotional distress. By maintaining an aura of transparency, children can feel more secure and have the knowledge that they have a trusting family.

Discuss Short-Term Goals While it is important to shed light on what is going on now, it just as important to have a plan for the near future. Try to visualize where you aim to have your financial situation be six months from now. Communicate this vision to your children and reassure them that there is a plan set in place to dig the family out of the financial hole.

Create a Budgeting Plan Part of the process of recovering from debt is to alter your spending behavior.

The idea you want to convey to your children is that in order to improve the situation, changes must occur with the household spending and budget. Discuss the budgeting plan and its importance with your child early. In addition, you

can create a schedule and remind your children whether the budget has or has not been met during a certain period.

Keep Partner Conflicts Isolated Debt can bring about problems not only in finances, but in marital relations as well. Sometimes, there may be minor disagreements, but they can spill over into full-blown arguments. If fights occur and your children get caught up on them, they can leave lasting emotional scars. It is important to minimize these conflicts and keep them isolated from your children as much as possible.

Work with a Qualified Debt Counselor If debt burdens greatly affect the family, consider turning to the professional help and resources available. A debt counselor can provide both technical and emotional assistance during difficult financial times. Consider using these

resources when debt has begun to create burdens on the family. There are recommendations from families that have sought professional assistance; these include The Financial Counseling Association of America and the National Foundation for Credit Counseling.

Once children reach adulthood, the troubles with pervasive debt can leave a lasting imprint. Those who grew up in a financially struggling household often become more motivated to become financially independent and secure, avoiding the mistakes that affected their childhood. In addition to the aforementioned tips, it is also important to translate the current problems into a learning experience for your child. They can reference these valuable lessons moving forward and be more responsible with their spending and security of their finances. HL Darryl Leon is an SEO specialist writing content for healthcare professionals around the nation.

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Healthy Living | 25

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HEALTHy RECIPES

Kale with red Bell Pepper and Garlic nutrient-rich kale is very good cooked, particularly when paired with mushrooms and bell peppers.

You can make this recipe with spinach or swiss chard, as well. serves 2.

nuTrie n verY G T-riCH And ood C ooKe d!

INGREDIENTS 1 Tbsp extra virgin olive oil 2 cups sliced mushrooms (such as baby portobellos) 1 Tsp Italian herb seasoning ¼ Tsp sea salt 1 medium red bell pepper, sliced 4 cups kale, chopped 2 medium garlic cloves, crushed and minced ½ cup low-sodium vegetable broth (or water) PREPARATION 1. Heat a large sauté pan to medium heat. Add the oil, mushrooms, Italian herbs, and salt to sauté for 3 minutes, stirring occasionally, until the mushrooms soften.

2. Add the bell pepper and cook for an additional 2 minutes. Then add the kale, garlic, and vegetable broth and cover.

3. remove from heat when the kale has wilted, 2 to 3 minutes. Serve immediately.

Prep Time: 10 to 15 minutes.

nutritional Facts: Calories: 172 Protein: 8 g | Fat: 8 g | Carbs: 23 g Fibre: 5 g Sodium: 400 mg

Excerpted from The Better Brain Solution by Steven Masley, M.D. Copyright © 2018 by Steven Masley, M.D. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

28 | Healthy Living

HEALTHy RECIPES

Monte Cristo one-Pan Bake A twist on the classic Monte Cristo sandwich, this one-pan bake combines the sweet flavours of French toast with ham and cheese.

Whether you are planning a casual meal with the family or a fancy brunch with friends, this version of the “French sandwich” will surely have your guests asking for seconds. serves 6.

nCY r A FA ndS! o F T GreA H Frie H wiT BrunC

INGREDIENTS 2 tbsp dijon mustard 2 tbsp mayonnaise 1 large French baguette, cut into 21 slices (3/4-inch or 2cm thick) 7 slices deli ham, cut in half lengthwise (about 1/4 lb. or 125g) 2 cups Gruyere cheese, shredded and divided 5 eggs ½ cup 2% milk 1/8 tsp salt and pepper PREPARATION 1. Preheat oven to 375°F (190°C).

Lightly grease a 13 x 9- inch (3 L) baking dish.

2. in a small bowl, combine mustard and mayonnaise; spread on one side of each baguette slice.

3. Place prepared baking dish on counter, with the shortest side facing you. Working from the top of dish, place 3 baguette slices (mustard side up), slightly propped up along the short side of the dish. Sprinkle with a 1/3 cup (75 mL) of cheese and top with 2 slices ham, overlapping (1 full slice per row).

Prop the next slices of bread up against the ham and continue to layer until no ingredients remain. You should have 7 rows in total.

4. in a medium bowl, whisk eggs and milk. Add salt and pepper mix well. Pour

evenly over contents in baking dish. Cover and refrigerate for 30 to 45 minutes.

5. uncover and bake for 25 to 30 minutes or until golden brown. Serve hot with traditional Monte Cristo accompaniments, icing sugar and preserves, if desired.

Prep Time: 20 minutes Cook Time: 30 minutes

nutritional Facts (per serving): Calories: 358 | Protein: 22 g Total Fat:18 g Saturated Fat: 8 g Carbs: 27 g | Fibre 1 g Sodium: 720 mg

TIPS:  Substitute Swiss cheese for Gruyere for a lighter flavour.  Baguettes at your local grocery store can range in length. Look for a baguette that is 19 to 22 inches (48 to 56 cm) long.

Recipe supplied by Egg Farmers of Ontario. www.getcracking.ca.

Healthy Living | 29

LAST WORD ON HEALTH

4

Ways to Shape Up for Spring

By DR. GEORGE I. TRAITSES

HAVE yOU BEEN effectively (or not so effectively, if you think about it) hibernating this year? What we mean is, have you taken a hiatus from your exercise routine – even though it was working and you were feeling great?

Trust us, you're not alone.

For various reasons, many of us struggle with consistency, and that starts with our commitment to working out regularly. Unfortunately, once we set the wheels of inactivity in motion, it can be tricky to turn things around.

Let's change all that starting today.

After all, spring is just around the corner, bringing with it warmer, longer days, more sunshine, and with all that, a spirit of renewal and growth that can translate directly into your life. Here's how:

1 Make Movement a Daily Priority Committing to exercise starts with a simple step: taking one. It's said movement is life, so start living by making daily activity a part of yours. Find creative ways to take more steps and move more body parts, whether at home or at work. One of the best (and easiest) ways is to set your phone / watch to alert you periodically (every 45 minutes or so) to get up from your desk / chair and walk around for five minutes or so. Another great tip: Take a short walk after dinner

every evening. It will assist in digestion and burn calories at the same time.

stressful events so you have the power, not the stress.

2 Early to Bed, Early to Rise

4 Set a Goal, and Then Another One

Sleep (or lack thereof) is increasingly implicated in health issues, with some even attributing chronic sleep dysfunction to just about every disease imaginable. Poor sleep also can sabotage your workouts, making you lethargic and all-too-unwilling to find your way to the gym.

Sleep needs to be consistent, restful and restorative; set the stage for proper sleep by regulating your sleep-wake cycle; avoiding foods and activities that could disrupt your sleep (drinking too much at night is one of the most common); and over all, making sleep a priority – something a surprisingly small percentage of people does.

3 Don't Sweat the Small Stuff

Motivation is the key to consistent, lifelong fitness and health. Stay focused by setting a small, measurable, achievable goal – for example, jogging 1 mile, twice a week, for the next month.

When you've met the goal, set another one: a longer distance, more frequent runs, or another activity you can add to your jogging regimen (e.g., two days a week at the gym).

If your winter hasn't been what you'd hoped in terms of physical activity, don't fret: skies are clearing and brighter, warmer days are on the horizon. It's time to shape up for spring (and every season after that); work with your doctor to help design an exercise program suitable to your goals and health needs. hl

As research suggests, chronic stress can actually contribute to weight gain and obesity. Stress can be oppressive if you let it, but you can manage your stress by dealing with stressful events before they come up. That can start with better organization (e.g., a To-Do List that helps with smooth completion of your daily tasks) and what we call "better stress processing:" reducing the importance of

For more information on health and safety please visit www.toyourhealth.com and the Ontario Chiropractic Association web site at www.chiropractic.on.ca or call 1877-327-2273.

Dr. George I. Traitses of Infinite Health practices traditional chiropractic, advanced nutrition and anti aging therapy and has been serving the Toronto and Markham communities since 1981. You can reach him at 416-499-5656.

30 | Healthy Living

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