Healthy Living Summer 2015

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Tak e

The Magazine For Life

me

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ho

me!

home

remedies

➜ Frankie flowers

& Bryce Wylde show you how to

grow own your

regular

exercise

the key to overall wellness

digital

dentistry

the future is

now

Fitness News

➜ technofit:

it's the latest fitness trend ➜ time

to ditch the high heels?

Summer ISSUE » 2015

healthylivingmagazine.ca

PA IN RELIEF DRUG FREE, SURGERY FREE, PAIN FREE! Dr. Christine Garrity, Chiropractor, is excited to offer her patients the

latest advance in safe, comfortable and highly effective pain relief and tissue repair. Theralase lasers are the most technologically advanced therapeutic lasers approved by the FDA, capable of delivering 100 times more healing energy than the most powerful devices of the previous generation (Class III – Cold Lasers – LLLT). More power mean shorter treatment times, less therapy needed and better pain relief!

TMJ/Jaw Pain Cervical (Neck) Pain Herniated Disc Degenerative Disc Bulging Disc Spinal Stenosis

Wrist Pain Carpal Tunnel

Migraine Headaches

Rotator Cuff-Shoulder Pain Muscle Spasms Elbow and Joint Pain Golfer’s/Tennis Elbow

FAST • SAFE • EFFECTIVE

ACUTE, SUBACUTE CHRONIC CONDITIONS

The THERALASE laser floods the tissues with photons, energizing the damaged cells and increasing circulation to the painful area. This increases the body’s production of ATP (Adenosine-triphosphate) expediting the healing processes to reduce inflammation and repair damaged tissue.

Treatments take just a few minutes, however the therapeutic effect continues to soothe and heal long after the treatment ends.

CALL TO BOOK YOUR APPOINTMENT:

DR. CHRISTINE GARRITY 905-471-BACK (2225) 22 WOOTEN WAY N SERVING MARHAM FOR OVER 20 YEARS

Lumbar (low back) and Sciatic Pain Pinched Sciatic Nerve Knee and Joint Pain Knee Meniscus Osteoarthritis and Ligament/Tendon Bunion Pain Morton’s Neuroma

Lower Extremity Pain Pulled Hamstring, Calves Shin Splints Foot and Ankle Pain Plantar Fasciitis Heel Spurs, Neuropathy

contents

10

24

Issue 2 » 2015

30

departments 5 upfront 8 new & newsworthy 13 dental health 17 ask the experts 18 seniors 20 fitness 26 marketplace

Slow dow n w ith exer ag ing cise!

30 healthy recipes

features 9

Mindfulness for Dumbbells We’re fatter than ever and lifestylerelated diseases are skyrocketing.

So what will it take to make us healthier? Earl Salzman assesses the power of mindfulness.

10 Moderate Consistent Exercise: the Key to Overall Wellness?

Shawn Nisbet explains how you can reduce the risk and symptoms of over 20 physical and mental health conditions – and even slow down the aging process.

13 The Future of Dentistry is Here!

Through the latest in digital dentistry, dentists can take a digital image and build a crown, small bridge or veneer on-site in under two hours. Dr. Perry Lichtblau explains.

15 High Heels: Still Think They’re Worth It? ‘Pump bump’ is common in women who wear high heels regularly, and ignoring the problem can lead to more severe issues, warns chiropodist Tej Sahota.

18 Life in a Nursing Home: The Lonely Truth Andrea Freedman recalls the loneliness and isolation of many residents in her grandmother’s nursing home, and suggests it doesn’t have to be that way.

20 Technofit: Is It Right for You? Tiffany Moffatt reveals the benefits of this latest fitness trend.

23 Better Together!

Brady and Kelly Thorne believe working out as a couple can be really beneficial for you, your partner, and your relationship.

24 simple home remedies you can grow In this first excerpt from their book, Power Plants, popular gardeners Frankie Flowers and Bryce Wylde reveal the healing powers of lemon balm.

, local e v i L , Local p o h S ocal! l t a E

19

from the publisher

It's Summer – Time to get moving, go local and grow your own!

summer issue » 2015 Publisher

Don Flynn 416.498.4996 Ext. 7 Cell: 416.917.0986 don@healthylivingmagazine.ca Editor

Marilyn Arthurs marilyn@healthylivingmagazine.ca ADVERTISING SALES

This issue of Healthy Living offers a bumper crop of features, packed full of helpful tips and information.

First up, our team of experts help you feel healthier and more positive through exercise – without turning into a muscular powerhouse. Earl Salzman assesses the power of mindfulness in maintaining a healthy lifestyle and Shawn Nisbet advises regular moderate exercise to reduce the risk of several physical and mental conditions. Brady and Kelly Thorne espouse the benefits of couples working out together, and Tiffany Moffatt considers Technofit, the latest fitness trend.

Chiropodist Tej Sahota advises women to ditch high heels to avoid ‘pump bump’ and more serious foot problems, Dr. Perry Lichtblau reveals the amazing results being achieved through digital dentistry, and Andrea Freedman shares her personal and very moving account of the loneliness and isolation of many residents in her grandmother’s nursing home; her article gives us all food for thought.

Summer is a great time to visit the many farmers’ markets springing up throughout York Region, as our guide shows, and last but not least, we introduce the first in a new series focusing on simple home remedies you can grow. In an excerpt from their book, Power Plants, popular TV gardeners, Frankie Flowers and Bryce Wylde, reveal everything you need to know about lemon balm, how to grow it as well as its many health benefits.

Finally, our article on GMOs in the previous issue generated a number of comments, both pro and con. Where do you stand on this contentious topic?

We’d like to know.

As you make the most of summer, don’t forget to visit healthylivingmagazine. ca to source back issues and articles, and please tell our advertisers you saw their ad in Healthy Living – they love the feedback!

Don Flynn, Publisher Direct: 416-917-0986 don@healthylivingmagazine.ca d use Grow an lm for lemon ba , a d iges tion ht's ig go o d n more! sleep and 25 See page

Nora Lee 416.498.4996 Ext. 2 Cell: 416.508.7597 nora@healthylivingmagazine.ca Jim Mallory 416.498.4996 Ext. 5 jim@healthylivingmagazine.ca Graphic Designer

Priscilla Di Carlo Contributing Writers

Richard Bouzaglou Frankie Flowers Andrea Freedman Dr. Perry Lichtblau Tiffany Moffatt Shawn Nisbet Earl Salzman Brady Thorne Kelly Thorne Bryce Wylde 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 The Town Crier of Markham Inc., 7 Town Crier Lane, Suite 100 Markham, ON L3P 2T9 John Webster, President Phone: 416.498.4996 Ext. 1 johnwebster@healthylivingmagazine.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

up front Wellness Vacation

A first for Ontario!

The Ontario government has published a new regulation to reduce the use of seeds treated with neonicotinoid pesticides (neonics) which has been implicated in the global decline of bees. Ontario is the first jurisdiction in North America to regulate restrictions on the agricultural use of neonics.

“Reducing the use of neonics in Ontario is a welcome and necessary first step towards banning these harsh, bee-killing chemicals across Canada,” says Lisa Gue, David Suzuki Foundation senior researcher and analyst.

A landmark study from the international Task Force on Systemic Pesticides found neonics lethal to honeybees and harmful to other species such as wild bees, birds, butterflies and earthworms.

Door 2 Door Dental: New Service Designed With Seniors in Mind Door 2 Door Dental, a communitybased initiative launched by Dentistry on 7, provides a professional, free-ofcharge pick-up and drop-off service for senior patients to and from their dental appointments.

The new service resolves the travel and transport challenges many seniors experience when it comes to their dental needs. The team will remind patients of their appointments, co-ordinate their transportation to ensure they arrive on time, and provide for dental emergencies.

Dentistry on 7 offers complete dental care and co-ordinates appointments with its specialists, including oral surgeons, periodontists and endodontists. The clinic also has a denture specialist on site and offers a friendly setting in a modern, hi-tech environment. dentistryon7.com; home@dentistryon7. com; 905-474-4474.

Thinking of taking a ‘wellness vacation’? The annual Worldwide Wellness Destination survey has revealed its 2015 top 10. Bali emerges as the global favourite, followed by Hawaii, Costa Rica, Italy, Arizona, New Zealand, California, Thailand, India and Australia. Destinations were judged according to nature, culture, yoga and meditation, spas and outdoor fitness adventures.

TraveltoWellness.com

100% certified organic produce delivered for less than the cost of shopping retail

Michael Lee, franchise owner Markham - thornhill - unionville (289) 806-0710

organicsLive.coM Healthy Living | 5

up front It’s Official: Paint Relief for Asthma and Allergy Sufferers!

Allergy and asthma sufferers can now breathe a little more easily while they give their homes a fresh coat of paint. Benjamin Moore’s Natura™ paint has officially been certified as asthma and allergy friendly by the Asthma Society of Canada (ASC).

Asthma and allergies affect more than 370 million people worldwide and over three million people in Canada alone. “The certification of the Natura paint brand is a significant advancement which will directly help those Canadians with asthma and allergies to maintain a healthy home when painting,” says Dr. Robert Oliphant, President and CEO of the ASC.

End-of-life Care Gets $1Million Boost from Saint Elizabeth Saint Elizabeth Community Enterprise, a national leader in social innovation and impact, is investing $1 million this year towards improving end-of-life care for people and families.

"This investment will help to amplify our impact in an area of great national need and importance," says CEO Shirlee Sharkey.

Saint Elizabeth's end-of-life strategy and investment is focused on: supporting a variety of residential hospices through local partnerships; delivering high quality palliative care education to health care providers and volunteers; expanding access to spiritual care, bereavement and family supports; and conducting research to understand and enhance end-of-life experiences.

With a well-established research centre and palliative care program, the not-for-profit charitable organization has a strong knowledge foundation in endof-life care that spans over 30 years.

"The field of hospice palliative care in Canada is full of amazing people, inspiring stories and incredible potential - we need to support this," adds Nancy Lefebre, chief clinical executive and senior vice president. www.saintelizabeth.com

Do you know the signs of a stroke?

F A S Act

T because the quicker you

act, the more of the person you save

© Heart and Stroke Foundation of Canada, 2014

6 | Healthy Living

Organics Live: Fresh Produce Right to Your Doorstep!

What’s better than fresh, nutritious fruits and vegetables? Fresh, nutritious fruits and vegetables delivered straight to your door!

On a weekly and bi-weekly basis, Organics Live delivers boxes of 100% certified organic produce sourced directly from local small and mid-size growers and producers. Delivery is free and because this year-round service cuts out the retail element, it is carbon neutral.

Boxes can be customized at no extra cost, and orders can be changed or cancelled at any time.

Contents vary from week to week, depending on what is fresh and in season.

Generally, each box contains approximately 2/3 vegetables and 1/3 fruit, with the exception of fruit-only boxes. Typically, a small box contains 10 or 11 varieties of fruits and veggies, a regular box 12 to 14 varieties, a large box 13 to 15 varieties.

A locally focused initiative, Organics Live is also building up an assortment of artisan pantry items which can be delivered along with your box order.

Delivery days vary, depending on where you live or work, with deliveries usually made Tuesday through Thursday, between 4pm and 9pm.

For more information and to check availability in your area, visit organicslive.com.

F ace is it drooping?

A rms can you raise both?

S peech is it slurred or jumbled?

T ime to call 9-1-1 right away.

You know all the things you’ve always wanted to do? Do them!

Make the Change Now to Toxin-Free Cleaning!

Everyone wants a clean home. But some people are so obsessed with ‘clean’ that they use products containing ingredients such as phosphates, and flammable toxins such as nitrobenzene, peroxide and other chemicals. Many of these chemicals can be dangerous to our health and the environment, yet they are used regularly in bathrooms, kitchens and on floors – high traffic areas used by our families.

All of this in the quest for the shiniest, cleanest surfaces in the home!

Over time, these products can cause skin, lung and eye irritation. They can also contaminate surfaces and leave nasty toxin deposits. Couple this with new energy-efficient homes promising to lock in heat and prevent AC seeping out the windows, and we see how these new features can trap pent-up air and toxins from things such as new furniture, plastics, and faux finishes. Did you know the air inside your home can be at least 67% more harmful than the air outside?

As scary as this all sounds, there is no need for alarm: safe alternatives are available! Simply choose products containing no toxic, non-biodegradable ingredients, and try natural cleaning products or ingredients instead.

Here are a few tips to get you started:  1. Change your furnace filter regularly.  2. Keep ceiling, floor and wall vents clean of debris and dust.  3. Ensure your dryer has breathing room, 6 to 10 inches from the wall so the ventilation can vent!  4. Open windows for at least 20 minutes a day to allow fresh air to replace stale toxic air.  5. Use a paste of vinegar and baking soda for hard to remove stains or soap scum.  6. Try vinegar and very warm water on glass and mirrors.  7. Read labels to avoid products containing harmful chemicals.

Buy green products as cleaning alternatives for your home and use biodegradable and natural solutions to preserve your family’s health - and the environment, too!

Sheri-Anne Woolley, mona home and office cleaning, ToxinFree Cleaning for the Worried Mom! Tel: 416.628.4905; www.monacleaning.com

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Healthy Living | 7

new &newsworthy lanlay Vita-x actijoint

1

relief from joint pain and gout Lanlay Actijoint, a natural and herbal formula derived from plants and honey, has been clinically approved for the treatment of rheumatoid, gout, arthritis, low back pain, claudication and hyperglycemia. The ingredient Sedum provides a cooling sensation and functions as antitoxic, anti-rheumatic and haemostatic.

Actijoint shelters the body from cold and promotes blood circulation and analgesia; resolves noxious damp by balancing hepatic and nephrologic function and anti-rheumatism; and improves the elimination of uric crystals caused by diuresis.

Available online at lanlaygroup.com.

Giulia enders

You and Your Gut: Get The Inside Story In Gut: The Inside Story of Our Body’s Most Underrated Organ, Giulia Enders gets up close and personal about the secrets and sciences of the human digestive system. With straightforward charm and good humour, she deals with such frequently asked questions as why acid reflux occurs, what’s really happening with gluten and lactose intolerance, how the gut affects obesity and mood – she even tackles toilet habits. Gut reactions are intimately connected with our physical and mental well-being.

2

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

ken blanchard and morton shaevitz

3

Refire! Don’t Retire!

This new book is a call to action for mature adults. “To refire is to approach life with gusto and see each day as an opportunity,” says Morton Shaevitz, one of the authors. “Retiring is going from; refiring is going toward.” Co-author, Ken Blanchard, agrees: “Refiring is about breaking out of ruts as we settle into middle age and beyond.” With life expectancies increasing, more people are looking beyond career advancement and financial gain. “Our book is a wake-up call,” says Blanchard. “It’s easy to slip into autopilot as the years go along.”

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

8 | Healthy Living

Mindfulness

For Dumbbells

By Earl Salzman

The fitness industry has failed you! We put out information about every aspect of health and nutrition. Our experts are hired. The internet is crammed with websites dedicated to weight loss and building muscle.

Billions of dollars are spent, but the indisputable fact is, we’re fatter and unhealthier than ever! Lifestyle related diseases such as heart attack, stroke and type 2 diabetes are skyrocketing. We’re on the fast track toward a diminished quality of life.

For a personal trainer like myself, this is a brutal truth to come to terms with. Obviously, the solution is not to provide more information. Everyone has the knowledge they need to succeed. So what’s it going to take to make us healthier?

More and more research suggests our internal world holds the key. Mind training – such as the practice of mindfulness – is essential for fundamental change. I’ve studied and taught mindfulness as a means for reducing stress for the past few years. Now I’ve begun teaching it to my clients to enable them to reach their fitness goals.

It is human nature to be bombarded by negative thoughts when we try to change our lifestyles: “I don’t have what it takes, I don’t have the willpower, I’m too old, I’ll get injured, I’m not athletic enough, I can’t . . . I can’t . . . l can’t!” Before we begin our quest for change, we are already defeated because we are undermined by negativity. Until we understand and deal with what’s going on in our heads, there can be no lasting progress towards realizing our goals.

This is where the practice of mindfulness becomes invaluable. Over the past few years, the study of mindfulness has become extremely popular as a means of reducing stress and engaging more fully with our lives. Fitness enthusiasts and athletes such as Sydney Crosby, Michael Jordan and the Seattle Seahawks football team have all embraced it.

Mindfulness simply means “paying attention, in a particular way, on purpose, in the present moment, without judgement,” according to author and mindfulness expert Jon KabatZinn. It is practiced mainly through meditation and has been scientifically validated to change our brains down to a cellular level within a few weeks. We are taught to have a new relationship with our thoughts as they occur. We welcome them, observe them and we have the choice to let them pass through and out of our minds.

The implications for fitness training are profound. Rather than allow limiting, negative thoughts to hijack and deter us, we can learn to manage those thoughts and choose instead to focus on the task at hand.

As a personal trainer, this has represented a fundamental shift in priorities for me. Rather than inundate my clients with more knowledge about exercise and nutrition, or lecture them about willpower, I have been incorporating mindfulness training into their workouts to give them more control over their lives. The results have been swift and impressive: my clients have demonstrated improved focus, far more positive attitudes, and an increased willingness to attempt new exercises. I have clients in their 60s and 70s challenging their assumptions about their limits by squatting over 200 lbs. and doing over 40 push-ups in a row. My high-level athletes say they are enjoying their sport more than ever and are moving up in their rankings as a result.

The mind is the key and mindfulness is a simple, proven method for unlocking our potential – not only in health and fitness, but in all areas of our lives.. HL Earl Salzman, Hon. BA, CPTN. muscleandmusic@rogers.com. www.musclenmusic.com.

Healthy Living | 9

cover story

Moderate, Consistent

Exercise The Key to Overall Wellness Exercise is, without a doubt, one of the most powerful ways to improve your health.

Regular moderate exercise can reduce the risk and symptoms of more than 20 physical and mental health conditions – and slow down how quickly your body ages.

Shawn Nisbet explains.

10 | Healthy Living

A review of research summarizing the findings of 40 papers published between 2006 and 2010 has found that exercise affects conditions including heart disease, cancer, dementia, depression, stroke, type 2 diabetes, obesity and high blood pressure. According to Science Daily,“... [A]part from not smoking, being physically active is the most powerful lifestyle choice any individual can make to improve their health.”

The most common reason people give for not exercising is lack of time.

“Specifically ... men who reported more than 23 hours a week of sedentary activity had a 64% greater risk of dying

from heart disease than those who reported less than 11 hours a week of sedentary activity. And many of these men routinely exercised ... [S]cientists are just beginning to learn about the risks of a mostly sedentary day,” according to NPR. An editorial in the British Journal of Sports Medicine also highlighted much of the recent evidence linking too much sitting with biomarkers of metabolic health. They reported research showing sitting time correlates with an increased risk of type 2 diabetes, heart disease and other prevalent chronic health problems.

7 Benefits of Regular Physical Activity – No Matter Your Age!

We all know exercise is good for us, but just how good is the question. The benefits of moderate consistent exercise range from increasing energy and reducing stress to sleeping better and managing your weight.

1/ Exercise combats chronic diseases Regular physical activity can help prevent or manage heart disease, high blood pressure, type 2 diabetes, cholesterol, osteoporosis (bone loss) and sarcopenia (muscle wasting).

Exercise also increases your high-density lipoprotein (HDL), or ‘good’ cholesterol while decreasing your LDL and triglycerides - plus it can help prevent certain types of cancer.

2/ Exercise improves mood

When you move, you stimulate various brain chemicals that leave you feeling happier and more relaxed with more confidence and improved self-esteem which can have a positive effect on depression.

3/ Exercise helps weight management

When you move more, that motion increases muscle mass which allows you to burn more calories every second of every day, even when you’re sleeping. You don’t need a lot of time to exercise: just incorporate more motion into your day.

Take the stairs, walk during your lunch hour, do some squats while waiting for dinner to cook. Small changes performed consistently can have a big effect on your overall health and

weight. One of the best exercises is to leave the table when you’re 80% full!

4/ Exercise improves sleep

Regular exercise can help you fall asleep faster and deepen your sleep. Improved sleep can improve concentration, energy levels, mood and weight management.

5/ Exercise increases energy

Physical activity increases the amount of oxygen and nutrients delivered to your tissues. When your heart and lungs work more efficiently, you have more energy to enjoy life.

6/ Exercise can improve your sex life

Because exercise can improve your energy level, it can increase blood flow for both men and women. This boosts selfconfidence which can have a positive effect on your sex life.

7/ Exercise can be fun and improve your quality of life When you feel good, life is good. You have more time to do simple things that are so fulfilling: going for a walk, riding a bike, playing tennis, swimming, dancing, playing with your children or grandchildren. Our goal is to live long – not last long. Start moving today and start enjoying life again! 

NOW HIRING PART-TIME ADVERTISING SALES REPRESENTATIVES

We are presently looking for several new advertising sales people for select territories. Now you can work the hours and days you choose in your community. Several territories are available in the Markham/Stouffville area. Others are available throughout York Region.

Print sales experience preferred. Involvement in health and wellness would be a bonus. If you are self-motivated and have good communication skills we want to hear from you.

DON FLYNN Publisher 416-498-4996 Ext.7 don@healthylivingmagazine.ca healthylivingmagazine.ca

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Healthy Living | 11

Exercise Is Great for Your brain, No Matter How Old You Are

How Does Exercise Affect Cancer?

Every day in 2015, 539 Canadians will be diagnosed with cancer and every day 214 will die of the disease. The good news is that exercise can make a difference.

A recent article in the Wall Street Journal points out that women who exercise regularly can reduce their breast cancer risk by 20 to 30% over their inactive counterparts. Women who exercise for 150 minutes a week or more could be reducing their risk of endometrial cancer, whether or not they are overweight.

Another study of women being treated for breast cancer claimed they were 50% less likely to die of the disease if they walked at an average pace for three to five hours a week.

If just three to five hours of walking a week can so drastically improve your chances of surviving a hormoneresponsive breast cancer tumour, imagine what a few more hours a week of exercise could do for you!

Do Not Over-Exercise!

Feeling sore and tired? You may be over-training. If you work out every day for one, two or more hours you may not be giving your body time to recover and repair. Exercise should be invigorating and fun.

Aching leg and arm joints, tender muscles and an unshakeable feeling of fatigue are the first symptoms you’re taking your workout routine too far. Extreme workouts can lead to hypothyroidism which can have a negative effect on hormone production, fertility, heart health, immune system and weight. The inability to control your weight with increased exercise is a sign of over-training. One week you’re losing weight, the next you’re stuck on a plateau, or even worse, gaining weight.

Over-training and over-eating sometimes go hand in hand. It’s all about balance.

When Results Slow Down, ‘Switch It Up’ When you first start a new activity, your body responds more readily and you begin to see results. You may lose a little weight, begin to see muscle definition, or feel stronger.

But over time, your workout will become less challenging. After a month or two, you may stop losing weight and not know why.

After that initial burst, your body gets used to the activity and it’s no longer challenged as that activity becomes a normal part of the routine. If you want to start seeing results again, or just continue the progress you’ve made, switch up your routine by adding a new exercise, class, machine, speed or tempo.

If you love what you’re doing now, don’t give it up. Stick to your favourite activities – just try to increase your intensity and duration. If you walk, add some speed work, increase your distance, add hills to your route or learn to add Nordic Poles. Anything different will keep your body guessing.

12 | Healthy Living

A recent study showed that aerobic exercise increases the growth of new brain cells in humans. Neuroscientist Kirk Erikson and his research team at the University of Pittsburgh, publishing in the Proceedings of the National Academy of Science, studied a group of 120 adults for a year. Half the group was given a stretching program to perform three times a week, while the other half engaged in three days of aerobics each week.

After one year, the two groups were evaluated looking at three parameters. First, using MRI scans, the change in size of the hippocampus was calculated. Second, serum measurements were measured before and after the trial. Finally, the study measured memory function at the beginning and end of the trial.

The results were impressive.

While the group doing the stretching program showed a decline in memory, hippocampal size and BDNF levels, the aerobics group showed not only improvement in memory, but an increase in the size of the hippocampus accompanied by an increase in their blood levels of BDNF. The authors concluded: “These results clearly indicate that aerobic exercise is neuro-protective and that starting an exercise regimen later in life is not futile for either enhancing cognition or augmenting brain volume.” HL Shawn M. Nisbet, RHN, Registered Holistic Nutritionist, Yoga Teacher & Nordic Pole Walking Master Instructor. 416.804.0938; info@ shawnnisbet.com; www.shawnnisbet.com.

dental health

The future of dentistry is here!

By dr. perry lichtblau The greatest goal any dentist wants to achieve is to fix broken down teeth with materials that are not only strong and natural, but also as close to the properties of real tooth as possible. However, this treatment goal isn’t always easy to achieve because teeth are exposed to extreme temperatures, acids, hard seeds/food - plus tremendous pressure from eating and clenching.

Current dental materials have failed in terms of strength, marginal fit accuracy and longevity, and this has resulted in fillings needing to be replaced due to wear and breakdown.

Failures in crowns and bridges more often occur due to inaccurate or open margins, where the crown or bridge meets against the real tooth. This allows saliva to penetrate with bacteria causing recurrent decay. In both cases, the result is failure of the prosthesis because it hadn’t lasted as long as the original tooth. Continued on next page 

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Digital Impressions – NO MORE GOOP! – Healthy Living | 13

 Continued from page 13

Cause and Effect When an impression is taken in the mouth, there is inherent distortion that causes inaccuracy. When the goopy material sets there is measureable distortion because it goes from a gel phase to a more solid phase and shrinks slightly in the transition. When the impression is removed from the mouth, it also distorts slightly due to the undercuts present in teeth, and locks into spaces between the teeth which pull and stretch the impression material as it is removed. The result? More distortion.

Unless the impression is poured up with model stone immediately, temperature and evaporation causes additional changes in the impression, leading to yet more distortion. Lastly, the powder:water ratio used when making a model must be precise. Otherwise, there will be further measureable distortion.

All of this occurs before the crown, bridge or denture is even made! In fact, distortion could account for between 0.3 to 0.4mm of inaccuracy.

Goop and Distortion – All in the Past The arrival of digital dentistry has changed all that by eliminating the different levels of distortion present in the goopy impression-taking technique. In other words, there is no more goop! Lasers in a handheld wand take a digital picture of the tooth preparation, and because laser light travels in straight lines, there is no distortion. The resulting impression is accurate to 0.001mm – that’s 1000th of a millimetre.

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In our Smiles On Seven Dental Centre in Markham, we take a digital image and build a crown, small bridge or veneer by milling it on-site in under two hours. The resulting milled eMax crown or bridge is natural tooth coloured ceramic that is essentially as strong as steel.

Its strength and fit is superior – which means it will last longer than any goopy impression used to fabricate a crown, bridge or inlay/onlay. You leave with the permanent restoration in your mouth at the same appointment.

Yes, the future of dentistry has arrived – through digital dentistry. HL Dr. Perry Lichtblau, Smiles on Seven Dentistry. www.smilesonseven.com.

14 | Healthy Living

Still Think High Heels Are Worth It? It’s not what fashion-conscious women want to hear – another warning about high heels.

It’s not what fashion magazines will tell you, either. But pump-style shoes often cause significant pain by irritating a common bony deformity on the back of the heel called ‘pump bump.’ In many cases, it can lead to bursitis or Achilles tendonitis if left untreated.

“Pump bump is common in young women who wear high heels almost every day,” says Tej Sahota.“The rigid back of a pump-style shoe can create pressure that aggravates the heel bone when walking.”

A member of the American College of Foot and Ankle Surgeons (ACFAS) and the College of Chiropodists of Ontario, Tej, who has offices in Markham, also works with the Canadian Wound Care Association in a faculty role.

According to the ACFAS consumer website, FootHealthFacts. org, the bump or bony protrusion is a hereditary deformity that can cause Achilles tendonitis or bursitis due to constant irritation from pump-style shoes. Those with high arches or tight Achilles tendons are especially vulnerable to developing pump bump if they work in high heels.

The medical term for the disorder is Haglund’s deformity. In addition to the noticeable bump, symptoms include pain where

the Achilles tendon attaches to the heel, swelling in the back of the heel and redness in the area.

For most women, doctors can prescribe medications to reduce the pain and inflammation. This does not, however, get rid of the bony protrusion. Sahota says icing the back of the heel reduces swelling, and stretching exercises can relieve tension in the Achilles. Long-term, it’s best to avoid wearing high heels, if possible.

“When the dress code requires high heels, I tell my female patients to try heel lifts to decrease pressure on the heel," says Sahota, "or I recommend dress shoes that have soft backs or are backless.”

Ignoring the problem long-term can lead to more severe issues with the Achilles tendon and predisposition to arthritis of the ankle or other foot joints. While some severe cases may need surgical correction, various conservative treatment options developed in the last decade allow the patient to return to a full activity lifestyle in a much shorter time. HL Tej Sahota, 905-470-2440. For more information, visit FootHealthFacts.org. or markhampodiatry.com.

YOGA & MEDITATION OASIS York Region’s smallest yoga studio

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• Maximum 6 students per class • Care and attention to individual needs • Serene studio setting • Markham Village location

Mention this ad and your first class is on the house!

(Class must be pre-booked)

905.294.1813 • www.forwardmotionyoga.com

Healthy Living | 15

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Constituency Office: 137 Main Street North, Suite 204, Markham, ON L3P 1Y2 T 905.294.4931 F 905.294.0014 TF 1.866.531.9551 hjaczek.mpp.co@liberal.ola.org

ask the experts

What a Pain!  What are the main kinds of injuries and problems that generally lead to lower back pain?

Lower back pain is a very common complaint, with most people experiencing it at some point in their lives. Physiotherapist, Richard Bouzaglou, shares some valuable advice and information on reducing the discomfort of this debilitating condition – and avoiding it in the first place!

The main injuries and problems that can bring on nonspecific lower back pain include: overuse or overload injuries caused by heavy, repetitive or improper lifting; bad posture; agerelated problems such as osteoarthritis, osteoporosis and general degenerative changes; and trauma-related events such as car accidents, sports accidents, falling from a height and slipping on ice.

Luckily, many injuries and problems can be prevented. For example, learning how to pick up a load properly will help avoid a back injury, while regular exercise will strengthen the back muscles and vertebrae, thus reducing the risk of back injury. And of course, extra care and attention can help reduce the risk of a fall.

 What are some tips to reduce lower back pain?

1. Immediate and proper diagnosis by a health professional is the first step.

The physiotherapist or M.D. must first diagnose the problem in order to set up the proper treatment that will be most effective in addressing the underlying issue.

Self-diagnosis is not advised, while an extended delay in starting the appropriate treatment means dangerous loads on unhealthy tissues and structures which may aggravate the pain to a disabling level. This can also lead to disc herniation, neurological symptoms such as weakness and tingling of the legs, and even the need for surgery.

So be sure to seek immediate medical help if you experience moderate to

serious lower back pain or have had an injury that affected your back.

Sometimes an early evaluation by a professional physiotherapist can solve the problem in about three to six treatments – and save you a lot of pain and money in the future.

2. Proper sitting posture is important for everyone, including those suffering from lower back pain, as improper sitting posture can increase existing pain.

What is proper sitting posture? Sit on a good chair, with your hips all the way back and both feet on the floor. A lumbar roll, a small pillow specifically designed to maintain the normal curvature of the lumbar spine, is highly recommended.

3. Keep on the move! By avoiding a static posture such as stooping or prolonged sitting, you will help reduce the chance of the pain getting worse. Stand every hour or so, do two minutes of stretching or walk for 30 seconds, then go back to sitting in a proper posture.

4. Driving is very stressful on the back, so try to stop the car every hour-and-ahalf for a two-minute break to do some stretches.

5. Be careful when you lift! Avoid lifting heavy loads during the first two hours of the morning, as the discs are very fragile at this time. If you absolutely need to lift a heavy object, follow the lifting method of bending and lifting with your knees – not with your back. Also, be close to the object you want to lift, as this reduces the load on the back. HL Richard Bouzaglou, a certified physiotherapist, is the director of Physiotherapy services at the AMS Clinics in Montreal. He can be reached at Richard. bouzaglou@AMSclinic.ca; www.AMSclinic.ca; Tel: 514-300-1031.

Healthy Living | 17

seniors

Life in a

Nursing Home – the Lonely Truth

By Andrea Freedman

Middle age often goes hand in hand with aging parents and, if we are lucky, aging grandparents as well. Watching our loved ones grow old can sometimes be difficult to accept.

While we want them to reach a ripe old age, sometimes this can come with a price.

A little over a year ago, life changed for my 91-year-old grandmother, as well as for me and the rest of my family.

Until she reached the age of 89, she was able to live on her own, with light assistance from caregivers and home helpers.

I would brag to my friends about my amazing grandmother, and how independent she was. But after a series of strokes made it impossible for her to continue living alone, or be cared for by her family, she was left with no choice but to do the one thing she had dreaded her entire life – go to live in a nursing home.

These days, the new normal of mine and my families’ lives now includes weekly visits to the nursing home, a majority of which is spent trying to make my grandmother a little bit happier by meeting her requests and needs.

As frustrating as the visits sometimes are for us, it pales in comparison to what my grandmother has to go through.

The strokes not only left her immobile, but also barely able to speak. As she can no longer use her hands to do anything for herself, including writing, communication has become extremely difficult, not only for her, but for her family and friends as well.

I’ve got to hand it to her, though. Despite the strokes, her mind is still just as sharp as it always has been. Rather than just give up and spend her days in silence, she remains determined to get her points and wishes across. It is a far cry from the phone calls we used to enjoy over our respective morning coffees, but it will have to do.

No matter what anyone says, moving into a nursing home is simultaneous with surrendering one’s dignity. It is no

wonder many seniors’ residents are in a perpetual state of unhappiness.

Besides all of the other unpleasantries that go along with aging and living in a nursing home, one of the worst can be loneliness. Most of these people cannot get up and take themselves out the way they used to do. They are dependent upon others to do even the simplest things for them - and especially to come to visit.

It takes a special person to work in a seniors’ home. Many caregivers are wonderful with the elderly, but they do not replace family. Also, Personal Support Workers are only human: there are days when they grow impatient, and forget that they too may be in that position one day when they are elderly. Without family back-up or extra, paid companionship, many elderly people living in homes are neglected, purely at the mercy of the staff and their moods on any given day.

Studies show that elderly people exhibit signs of improved health and fewer symptoms of depression when they are stimulated by visits from loved ones.“Notwithstanding the reality of your over-hectic life, the importance of paying visits to an aged or ailing parent cannot be stressed enough.”1 When visiting my grandmother, I see some people who never have visitors, no matter what day of the week I am Continued on page 25 

18 | Healthy Living

Eat Local!

Live Local, Shop Local,  19th Avenue Farmers’ Market (19th Ave. and Woodbine) toptomatofoods.ca Monday to Saturday 8am to 7pm; Sundays and Holidays 8am to 6pm

 Aurora Farmers’ Market and Artisan Fair 49 Wells Street, Aurora (between Mosley Street and Metcalfe) theaurorafarmersmarket.com Saturdays 8am to 1pm, May 2 to October 8

 Downtown Stouffville Farmers’ Market 6240 Main Street, Stouffville townofws.ca/farmersmarket Thursdays 2pm to 7pm, May 7 to October 8

 Main Street Markham Farmers’ Market 132 Robinson Street, Markham mainstreetmarkham.com Saturdays 8am to 1pm, May 9 to October 10

Isn’t it time you visited one of the many farmers’ markets springing up all over York Region? You’ll have a fun day out for all the family and be able to choose freshest and colourful fruit and vegetables that are in season now. Plus you will support local farmers and the local economy, perhaps find new produce or new varieties, and be able to ask the experts first-hand for tips and information on your new food finds.

Freshly picked and harvested produce simply tastes better and is more nutritious, and because it hasn’t travelled thousands of miles, it’s environmentally friendly, too.

From fruit and veg to meat and poultry to eggs and dairy, there’s an abundance of food to discover at your local farmers’ market. You might even find maple syrup, honey, locally produced wines and other delights to tempt the tastebuds.

And if you’re feeling more energetic, many local farms will also let you pick your own!

So here’s our guide to get you started. To find a farmers' market near you, visit yorkscene.com/farmfresh.

 Newmarket Main Street Farmers’ Market Newmarket Riverwalk Commons, Newmarket newmarketfarmersmarket.com Saturdays from 8am to 1pm, May to October

A Division of Top Tomato Foods A Division of Top Tomato Foods

 Richmond Hill Farmers’ Market Hillcrest Mall, 9350 Yonge Street, Richmond Hill bunchafarmers.com Wednesday 10am to 6pm, Sunday 9am to 5pm, May to October

 Richmond Hill Theatre Farmers’ Market Richmond Hill Centre for the Performing Arts 10268 Yonge Street, Richmond Hill bunchafarmers.com Saturdays 8am to 1pm, July to September

 The Stiver Mill Farmers’ Market 9 Station Lane, Unionville (Next to historic Stiver Mill) unionvillestivermillmarket.com Sundays 10am to 4pm, June 14 to October 11

 The Village Market Toronto Waldorf School, 9100 Bathurst Street, Thornhill villagemarket.ca Saturdays 8am to 1:30pm, year-round

19th Avenue Farmers market is conveniently located at the corner of Woodbine and 19th Avenue in Markham, the place to visit for all your locally grown fruits and vegetables.

Avenue Farmers Market is the on-site farm of Topcorner Tomato Foods who have beenatand 19th Avenue Farmers market isFarmers conveniently located at the oflocated Woodbine 19th19Avenue Market ismarket conveniently the19th Avenue in farming in Markham since 1963! We proudly grow a large variety of items such as th locally grown fruits and vegetables.

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Artichokes, Broccoli, Cauliflower, Eggplant, Peppers, Tomatoes, Sweet Peas,

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19 Avenue Farmers Market is the on-site farm market of

Artichokes, Broccoli,Foods Cauliflower, Eggplant, Peppers, Tomatoes, Sweet Peas, Top Tomato who have been farming in Markham Receive 1 FREE broccoli Strawberries, Pumpkins, and so much since 1963!

We proudly growSquash a large variety ofmore. items such as: With minimum $20.00 purchase!

We are open 7 days aCoupon week haveat the new being harvested daily! mustand be rendered time items of purchase.

Artichokes, Broccoli, Cauliflower, Eggplant, Peppers, Tomatoes, One coupon per family purchase. We reserve the right to replace product. No duplicates. Expires Sept 30, So bePumpkins, sure2015. to stopSquash by!

Sweet Peas, Strawberries, and so much more.

We are open 7 days a week and have new items Receivedaily!

1 FREE being harvested Sobroccoli be sure to stop by!

With minimum $20.00 purchase!

2931 19th Avenue, Markham, Ontario, L6C 1L7 Website: www.toptomatofoods.ca Email: farmersmarket@toptomatofoods.ca Phone: 905-887-8954 ext 2 Facebook: 19th Avenue Farmers Market Twitter: 19thfarmmarket Instagram: 19thavenuefarmersmarket

Receive 1 FREE broccoli Coupon must be rendered at the time of purchase. with minimum $20.00 purchase!

One coupon per family purchase. We reserve the right to replace product. No duplicates. Expires Sept 30, 2015.

Coupon must be rendered at the time of purchase.

One coupon per family purchase. We reserve the right to replace th Avenue, Markham, Ontario, L6C 1L7 2931 19No product. duplicates. Expires Sept., 30, 2015.

Website: www.toptomatofoods.ca Email: farmersmarket@toptomatofoods.ca Phone: 905-887-8954 ext 2 Facebook: 19th Avenue Farmers Market Twitter: 19thfarmmarket Instagram: 19thavenuefarmersmarket

2931 19th Avenue, Markham, Ontario L6C 1L7

www.toptomatofoods.ca | Email: farmersmarket@toptomatofoods.ca Phone: 905-887-8954 ext 2 19th Avenue Farmers Market

19thfarmmarket

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Healthy Living | 19

fitness

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where

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This season’s m u s t- h av e a c c e s s o ry is not a pair of skinny jeans or a Tiffany necklace, but a s i m p l e p l a s t i c b r a c e l e t . Have you noticed your friends sporting the latest FitBit, Jawbone or Nike Fuel Band, and wondered what it does and if it’s right for you? Tiffany Moffatt reveals the benefits of this latest fitness trend.

20 | Healthy Living

If you’re looking for a way to get motivated to exercise, a wearable device is a fashion and fitness must-have! According to a study by Medicine and Science in Sports & Exercise, participants who tracked their activity wearing a pedometer took an additional 1,500 steps per day, while researchers at Indiana University found people who wore a pedometer daily walked 16% more than they did prior to the study and lost an average of 2.5 pounds.

The role of technology in promoting physical activity and changing exercise behaviour is not new: heart rate monitors and pedometers have been motivating us to exercise for several years. Today, however, technology is taking a front seat in the fitness industry in helping to promote healthy living, especially with new and increasingly popular ‘wearable’ devices. The functions and options in wearable devices that allow you to track daily steps, calories burned, heart rate and sleep are enough to get the most rooted couch potato moving!

W h at ’ s r i g h t f o r y o u ?

Thanks to new leading edge technology, wearable devices can wirelessly sync to your mobile phone, track hours and quality of sleep and even alert you when you’re being lazy! Some of the forerunners in the wearable market include the FitBit Flex or Charge, Apple Watch, Jawbone, Samsung Gearfit, Garmin Forerunner and Nike Fuelband. Ranging from $69 to over $500, there is a device for every athlete.

Conner Titmarsh, Customer Experience Representative at Chapters/Indigo in Richmond Hill, which carries the Fitbit products, says he sees a lot of first-time exercisers purchasing Fitbits.“It’s interesting how it drives people to be active. It can be an activation tool for people. They see the numbers and are motivated to reach their goals,” he says.

Titmarsh says Fitbit is one of the few stand-alone fitness tracking devices.“Others such as the Apple watch or Galaxy are watches. The Fitbit is a tracking device and not a phone, so it is easy to understand.”

With the recent push towards active living and the competitive price point of Fitbit wearables, Titmarsh says sales are high. In fact, among fitness products, Fitbit is well in the lead, accounting for over 50% of the three million-plus sales of wearable fitness devices across a one-year period from 2013 to 2014.

And the trend is showing no signs of slowing down: sales of wearables are predicted to grow from 29 million in 2014 to 172 million in 2018, with a spike in 2015, largely due to the release of the Apple watch fuelling the market.

For every athlete, there is a device that best suits his or her individual needs and lifestyle. Fitbit, whose mantra is to make fitness part of your daily routine, has great appeal with firsttime exercisers who want to track their data for motivation.

The Garmin Forerunner 220 or 620 watch appeals to runners; it uses vibrating alerts to keep you on your ideal pace and automatically pauses when you stop at a traffic light.

Garmin’s slogan is ‘there is a coach in every watch . . . and sometimes a coach is a person who knows

a w e a r a b l e d e v i c e c a n s e rv e a s a n e x c e l l e n t t o o l , n o t o n ly m o t i vat i n g u s t o b e c o m e m o r e a c t i v e , b u t a l s o e d u c at i n g a n d i n s p i r i n g u s t o wa r d b e t t e r h a b i t s a n d b e t t e r h e a lt h how well you should perform, even when you doubt.’

The Garmin 620 watch will display your suggested recovery time after your run, estimate your state of recovery immediately following a run, and operate in a countdown mode until the next effort. Recovery can range from six to 96 hours. Now that is a smart watch!

If you’re looking to add some friendly competition to your workouts, the Nike FuelBand SE syncs wirelessly to the app for sharing your progress with friends. The Jawbone wearable has a streamlined design, comes in six colours, and includes activity and sleep tracking, food logging and a ‘smart coach’ which gives you motivational and personalized insights you need to reach your goals – plus, it gets smarter over time: as Smart Coach gets to know you, insights and tips get better to help you get more fit.

The much anticipated Apple Watch has reminders to be more active.“If I sit too long, it will actually tap me on the wrist to remind me to get up and move, because a lot of doctors think sitting is the new cancer,” says Tim Cook, CEO of Apple Inc. This alone is sufficient reason to adopt a wearable device – to simply get moving!

C a l l i n g a l l c o u c h p o tat o e s !

Dr. Mike Evans, in his YouTube video, 23 & ½ hours, which has gone viral with over 4.5 million views, suggests that being active 30 minutes per day may be the most important thing we can do for our health, more than any other lifestyle factor.

In his research, Evans references Lennert Veerman whose Australian study found that those who watched six hours of television per day could expect to live five years less than Healthy Living | 21

those who watch no television. Wearable devices have huge potential to change our habits and motivate us to get moving.

Stouffville Leisure Centre Fitness Instructor, Veronika Borovilos, is an avid Fitbit proponent. As a trainer, Borovolis thinks wearables are a great tool especially for those who want to get into fitness. She has had her Fitbit for over a year and uses it to track her daily steps, calories burned and kilometres walked.

“It really suits my personality,” she explains.“At the end of the day, I like to see that I’ve reached my goal of 10,000 steps.

Often, I used to sit at home at the end of the day, and now I’ll go for a walk at night.” Borovolis also uses the GPS function on her FitBit to track her walks with her two-year-old son and brand new puppy.

A d e v i c e f o r e v e ry b u d g e t For the more budget-minded, some promising options are available as smart phone applications. For example:  MapMyFitness (Run, Walk, Ride, Hike, etc) offers GPS tracking of exercise sessions, voiceover reminders of pace and distance, as well as coaching tips.  My Fitness Pal Calorie Counter & Diet Tracker, which allows you to track caloric intake and fitness activities, has been rated the number one health and fitness app for four years. With a database of over five million foods, My Fitness Pal allows for fast and easy diet and fitness tracking – and it’s free.  Runtastic is the perfect app for runners as it features an integrated music player, live tracking, cheering and social sharing.

U n i v e r s a l a pp e a l a n d b e n e f i t s To date, wearable devices and fitness applications have appealed to those who might need them the least: people who are already active. Younger, early adopters seem to be the main target market of wearable devices.

However, as new research suggests that wearable technology could be a booster for employee productivity and job satisfaction, we may see corporations and other groups heeding the call.

The American Medical Association advocates tying such devices more closely into healthcare programs, giving wearers incentives to reduce healthcare costs if they achieve a certain number of steps per day.

Likewise, the heart rate monitor option combined with measurement of steps, distance and calories burned on many devices, including The Fitbit Charge HR, is beneficial for cardiac rehabilitation patients.

With so many applications in fitness and healthcare, a wearable device can serve as an excellent tool, not only motivating us to become more active, but also educating and inspiring us toward better habits and better health.

Now that’s a trend worth following! HL Tiffany Moffat is is a certified Personal Trainer Specialist, Fitness Instructor Specialist, Pre and Postnaatal Specialist (Canfitpro certified) and freelance writer who has worked in the fitness industry for 25 years. tiffanysbe yourbest.blogspot.com.

Hearing aids can affect

brain activity

A hearing aid helps your brain remember the sounds you cannot hear without your hearing aid.

Many sounds you hear are handed down to the opposite side of the brain. (From right ear to left brain, from left ear to right brain.)

It's very important to hear with both ears to enable the function of both sides of the brain.

Wearing both hearing aids improve your hearing ability and hearing processing resumes supplying signals to the brain. It helps focus on the speech and smooth conversation.

Supplied by Stanley Ho at Unionville Hearing Centre, 4560 Highway 7 East. www.unionvillehearing.com

22 | Healthy Living

Better Together Why working out as a couple is good for you and your partner

By Brady and Kelly Thorne Hitting the gym with a workout buddy is not only great company, but can be extremely motivating, too. Countless studies show that working out with a partner will maximize your results. For example, an Oxford University study found that rowers who completed a 45-minute row together saw double the level of endorphin (aka, the happy hormones) release than their counterparts who rowed alone.

So we ask you, who better to work out with than your significant other? Here’s some advice on working out as a couple. So go on, grab your beau and get going!

 Try new workouts Working out with your partner can open many new and exciting doors. Maybe one of you is into yoga and the other often lifts free weights. Bring your partner along with you to your next yoga class and in return venture to the gym to learn your partner’s weight lifting routine. By trying new activities together you might find something you actually like and can incorporate into your regular routine.

 You will be held accountable

Make fitness part of your everyday lifestyle. This doesn’t necessarily mean hitting the gym together all the time, but it can mean including fun activities in your routine. Going for hikes, going for a family swim or going on a bike ride are all great activities that promote a healthy lifestyle and ensure some quality time together.

 Team work It can take a lot of effort and planning to ensure that you and your partner fit your workouts into both of your hectic schedules. You need to be in constant communication about what’s going on in your life so you can co-ordinate your schedules – especially if you want to work out together. It takes advance planning and a 50/50 effort on everyone’s part.

In your relationship, you hold each other accountable for various things, such as taking out the garbage and remembering to pay the phone bill? Going to the gym is no different. You will set expectations for yourself and your significant other. You will help hold them accountable so you can reach your goals together and in return they will do the same. It’s harder to skip a day of working out when someone expects you to be there with them.

 Healthy competition

 Fuel each other’s passion

Let your partner know your goals. Let them know when you’ve accomplished something you’re particularly proud of achieving. Share any knowledge you’ve learned regarding health and fitness and have them do the same. This will ensure you’re on the same page and maintain a great support system. Knowledge is power!

We hope you have a great workout together, and most importantly, have some fun! HL

It’s important to care about your partner’s progress and be genuinely happy for them when they achieve a personal fitness goal. By cheering each other on, you will not only build a great support system but generate great motivation as well.

 Date night Balancing hectic schedules and the ebbs and flows of life can be tricky. Next time you hit the gym together treat it as a date.

Instead of splitting up to do your own workout, chat while running on the treadmill or pick an activity and use it to bond.

Which brings us to our next point . . .

 Incorporate fitness into your lifestyle

There’s nothing wrong with a bit of healthy competition!

Challenge your partner to complete a circuit and see who achieves the best time. Set up a competition of who can do the most squats or who can lift the most weight. This is a fun way to keep the gym interesting and motivate each other to perform at your absolute best.

 Educate your partner

Brody and Kelly Thorne are both National Directors of Personal Training at GoodLife Fitness. They have been married for four years and have a daughter.

Healthy Living | 23

First in a series:

Simple Home Remedies You Can Grow

Lemon balm ( M e l i s s a o ff i c i n a l i s )

By Frankie Flowers and Bryce Wylde

Lemon balm is a perennial herb and a garden staple. Native to southern Europe, it is now grown all over the world for brewing teas and garnishing salads – it even makes a beautifully scented addition to flower arrangements.

The leaves of lemon balm have a gentle lemon scent with a hint of mint, and the flavour hits the palate like citronella hits the nose. Its genus name, Melissa, is from the Greek for “honey bee”; when in bloom, its small white flowers are full of nectar that entices bees.

Health Benefits Lemon balm supplements are made from the leaves. The essential oils contain terpenes and tannins, both of which may play a role in the herb’s relaxing and antiviral effects. Lemon balm also contains eugenol, which calms muscle spasms, numbs tissues, and kills bacteria.

Several clinical studies have looked at lemon balm for its calming, sleepenhancing, and relaxing properties. It has been shown to help restlessness and improve sleep quality. Double-blind, placebo-controlled research shows that lemon balm significantly improved mood while increasing calmness and alertness.

Lemon balm can improve your digestive system, balance immunity, help you sleep more soundly, manage stress and anxiety, and even increase concentration. In fact, it’s currently being

24 | Healthy Living

researched in botanical medicine for its range of effects on improving cognition, and even shows promise in the role of Alzheimer’s disease management.

Some research shows lemon balm may even help manage Graves’ disease, where the immune system affects the thyroid gland. It can also be useful for the symptoms associated with cold sores (herpes simplex virus), anxiety, depression, cognitive performance, and even digestive complaints (colic, dyspepsia, colitis, and irritable bowel syndrome).

put it to work

 Got digestive issues? Cook with lemon balm! Lemon balm is a versatile culinary herb. The fresh leaves can be picked right off the plant and used as a garnish, chopped and tossed into a salad, or added to virtually any dish to give it a lemony zest. It’s the perfect addition to a sweet, spicy, or tangy dish such as a curry or chutney. Consider pairing it with bay leaves, mint, rosemary, and thyme.

When adding lemon balm to a soup or roast, do so at the end of cooking.

Otherwise, the important ingredients can evaporate. (This is true of any fresh herb that contains essential oils.)  Sleep issues? Make a tea!

If you want to keep things really simple, make a lemon balm tea. Add about 1 rounded tablespoon of dried lemon balm leaves to a mug of boiling water. Cover with a saucer, steep for 15 minutes, and then strain. Add honey and a slice of lemon, if desired.  Have a cold sore? Make an infusion!

Cream containing lemon balm essential oil is becoming a popular treatment of cold sores (herpes simplex virus). In one study, those who applied lemon balm cream to their lip sores experienced significant improvement after only 2 days.

To make an at-home remedy with a similar effect, add 4 teaspoons of crushed fresh lemon balm leaf (use a mortar and pestle) to 1 cup of boiling water. Cover with a tight-fitting lid and steep for 15 minutes. Let cool, then use cotton balls to apply the tea concentrate to the affected area 3 to 4 times per day.  Anxious? Have a balm bath!

Add lemon balm to your next bath for an uplifting and relaxing aromatherapy experience. Simply add 4 teaspoons of crushed fresh lemon balm leaf (use a mortar and pestle) to 1 cup of boiling water, cover with a tight-fitting lid, and steep for 15 minutes. Strain. Pour the tea

diFFiculty Easy Hardiness Perennial in zones 4 and above time to Plant Early spring, or start from seed 6 to 8 weeks before last frost date time to Harvest Summer, before flowers appear location Full to part sun soil tyPe Well-drained

concentrate directly into the bath.  Memory deficient? Take this tincture!

If you’re looking to use lemon balm to improve cognition, help balance immunity (in the case of Graves’ disease), or as a more powerful sleep aid, you’ll need a stronger concentration than tea can provide. Here’s how to make a tincture.

Gather enough lemon balm leaves to tightly pack a large resealable glass jar (like a Mason jar). Using a mortar and pestle, crush the leaves to release the essential oils. Return the leaves to the jar and top with vodka (at least 80 proof; it should completely cover the leaves).

Place wax paper over the jar and then screw the lid on tightly to seal it. Shake the jar well. Set aside in a cool, dark

place for 3 to 4 weeks, shaking the jar vigorously every day. (You many need to add more vodka after a few days to keep the leaves completely submerged; the leaves will absorb some of the alcohol.)

After the 3 to 4 weeks are up, add more fresh, macerated lemon balm leaves and set aside for another 3 to 4 weeks, shaking the jar vigorously every day. Repeat a total of three times. Strain through a fine-mesh sieve into a sterile glass jar with a tight-fitting lid.

To help with cognition or Graves’ disease, take 30 drops in water twice daily between meals. As a sleep aid, take 1 tablespoon before bed on an empty stomach. The tincture will keep for up to three years stored in a cool, dark place. HL

Excerpt from: Power Plants © 2014 by Frank Ferragine and Bryce Wylde. Photographs © 2014 by Shannon J. Ross. Published by HarperCollins Publishers Ltd. All rights reserved.

Available at www.harpercollins.ca.

Life in a nursing home – the lonely truth Continued from page 18  there. I see the longing looks in their eyes; some of them smile at me, or even, in some cases, strike up conversations with me.

Families need to take an active, involved role to ensure the wellbeing of an elderly parent or grandparent. It is helpful, if possible, for the elder relative to live in a residence not too far from his or her family.“… one of the most important is the proximity of the facility to those of you who will be involved in ongoing care and visiting.”2 Sadly, since moving to the nursing home my grandmother has said many times that she wants to die. I know in a way she means it, but I think the fact that she knows there are people who still care about her, and that she still matters to our lives, makes her push on to keep going, even if some days she feels more like throwing in the towel.

The moment we arrive her face lights up. When we are about to say our goodbyes, she always finds a reason to delay our departure. For her, and for countless others like her, the overwhelming sense of loneliness is only briefly forgotten during our visits.

I confess that sometimes I have moments when I wonder how my grandmother could put us through some of the things she does, but for the first time in her life, she has had to

become a bit selfish. She no longer concerns herself with our time or stress. I guess she’s earned it, since for most of her life she put others and their needs and feelings ahead of her own.

One day I won’t be lucky enough to have my grandmother to visit, and I know when that time comes I will miss her terribly. The truth is, though, I already miss the grandmother I used to have, the independence I so admired, and all the fun things we used to do together.

However, this wonderful woman has loved me for 48 years, unconditionally and without judgment. She has been one of my greatest confidants and truest friends, and underneath it all, that same person is still in there somewhere.

It is important for me to remind myself occasionally about the woman I know my grandmother really is and how she was for most of her life. For as long as I am fortunate enough to have her to visit, I intend to see her as often as I can, no matter how hard it sometimes is. After all, it’s the least I could do for a friend. HL Andrea Freedman’s grandmother died on March 26, 2015. Andrea is grateful for the time she shared with her grandmother, before and after she moved to her nursing home.

Healthy Living | 25

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26 | Healthy Living

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Healthy Living | 29

Healthy Recipes

A delicious two-course meal perfect for balmy summer evenings!

Rainbow Trout with Prosciutto, Spinach and Mushrooms Dinner will be ready in less than 30 minutes.

The bright pink fish is gorgeous mixed with mushrooms and spinach. Serve with garlic mashed potatoes.

5 minutes | Cooking Time: 10 minutes | baking Time: 10 minutes Serves: 4 Preparation Time:

4 Ontario Rainbow Trout Fillets (6 oz/175 g) 4 tsp (20 mL) grainy Dijon mustard Pepper 2 oz (60 g) Ontario Prosciutto, finely chopped (about 2 slices or ¼ cup/50 mL) 1 tbsp (15 mL) olive oil 1 small Ontario Onion, finely chopped 3 cups (750 mL) finely chopped Ontario Button Mushrooms 2 cups (500 mL) Ontario Spinach, finely chopped

in ready n 30 a h t less s! e t minu

¼ cup (50 mL) grated Parmesan cheese

Preparation

Pat fillets dry with paper towel. Place skin-side down, on foil-lined rimmed baking sheet. Spread 1 tsp (5 mL) mustard on each fillet, season with pepper to taste. Set aside.In large frying pan, over medium-high heat sauté prosciutto until crisp; remove from pan and set aside. Add oil to pan; sauté onion and mushrooms over mediumhigh heat until tender, about 5 minutes.

Add spinach; cook for 1 minute or until wilted. Divide among fillets, pressing lightly to keep in place; top each with 1 tbsp (15 mL) each Parmesan and prosciutto. Bake in 475°F (240°C) oven for 10 to 12 minutes or until fish is opaque and flakes easily when tested with fork.

Per Serving: 320 calories, 44 g protein, 13 g fat, 6 g carbohydrates, 2 g fibre

Strawberry Rhubarb Crisp Nothing beats this old-fashioned dessert.

It is easy to prepare and needs only a scoop of ice cream to achieve dessert heaven!

15 minutes | baking 40 to 45 minutes | Serves: 8

Preparation Time: Time:

4 cups (1 L) Ontario Strawberries, sliced 4 cups (1 L) sliced Ontario Rhubarb (1-inch/2.5 cm) pieces 3/4 cup (175 mL) granulated sugar 1 tbsp (15 mL) all-purpose flour ½ tsp (2 mL) cinnamon topping:

½ cup (125 mL) butter, melted 1 cup (250 mL) each all-purpose flour and large flake rolled oats 1 cup (250 mL) lightly packed brown sugar ½ tsp (2 mL) cinnamon

Preparation

In large mixing bowl, combine strawberries and rhubarb. Stir in sugar, flour and cinnamon. Spoon into greased 13- x 9-inch (3 L) baking dish.

Topping: In medium bowl, combine butter, flour, oats, brown sugar and cinnamon. Sprinkle evenly over fruit mixture. Bake in 375°F (190°C) oven 40 to 45 minutes or until fruit is hot and bubbly and topping is golden brown.

Per Serving: 433 calories, 5 g protein, 13 g fat, 75 g carbohydrates, 5 g fibre

add a sc cream oop of ice t desser o achieve t heav en!

Photos and recipes courtesy of Foodland Ontario. For more info visit www.foodland.gov.on.ca.

30 | Healthy Living

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Healthy Living | 31

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