Healthy Living, The Magazine For Life by Healthy Living, The Magazine For Life

Tak e

me!

The Magazine For Life

garlic

➜ second in a series of the spice of life!

will an apple a day keep the doctor away?

attitude

the forgotten power

➜ ways to

improve your golf game

without the back pain

habits ➜

fall edition » 2017

to keep you moving, happy and healthy

healthylivingmagazine.ca

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

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

Photography: Andrew Macpherson

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

contents

fall edition

departments 6 upfront 10 new & newsworthy 12 lifestyle 14 health

features 12 ATTITUDE: THE FORGOTTEN POWER Learn about mental blocks and how to remove them from obtaining your goals.

14 TINY GOLD SPHERES SEEK AND DESTROY MELANOMA CELLS Scientists know how to actively target the nanoparticles to tumours.

16 MAINTAIN BACK HEALTH FOR FALL ACTIVITIES 5 minutes to help you onto a great game with no pain.

18 SPICE FOR LIFE: GARLIC In part 2 of this 4-part series we discuss the health benefits of Garlic.

16 seniors

The forg ott to reachin en key g yo ur fitness g oals!

27 marketplace

20 TOP SUPERFOODS Find out which items are deemed a natural superfood and why.

24 WHAT ARE THE BENEFITS OF APPLES?

18 superfoods 22 healthy reading 24 nutrition 28 healthy recipe 30 last word on health

e charg it h Super lth w a e h yo ur s! fo o d super

Apples are popular in the fall, but do they really keep the doctor away?

28 healthy recipe Moroccan Chickpea Stew from Lindsay Anderson and Dana VanVeller's Feast: Recipes and Stories from a Canadian Roadtrip.

30 KEEP MOVING TO KEEP HEALTHY AND HAPPY Learn a few simple habits you can begin to stay fit, healthy and happy.

from the editor

The Magazine For Life

Fall edition » 2017

Back to School! Well, Summer was a bit of a bust, but, as my wife says, we live in the right place...

Published by

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

Carolyn Ryan Carolyn@TheTownCrierOfMarkhamInc.ca EditoR

David Jones Editor@HealthyLivingMagazine.ca

Everywhere you go from Southern Ontario, the weather, the political scene, and the economic situation gets worse. We're very lucky. Now the news is that Canada's economic growth for the second quarter was 4.5%, leading the developed world. The only bad side of that is that we may face increased interest rates again, hitting those of us who pay mortgages. There are lots of interesting activities coming up, our political situation seems very stable, job creation is healthy, and the government maintains a positive viewpoint on immigration. Believe it or not, developed countries need immigration to balance our greatly reduced birth rates. The extreme conservatism re immigration that pervades our European colleagues and our neighbours to the south, will damage their economies in the next few decades. Our countries are organized for growing populations, and we will need young families to help pay for future infrastructure, and balance our aging seniors. If the country is healthy, are you doing what you can to ensure your family's health? Check out our articles on healthy activities and foods, our book reviews and recipes and seek out patterns of life to balance your food intake and work stresses. As Oscar Wilde used to say “everything in moderation, even moderation...”

Best Regards DAVID JONES, EDITOR Editor@HealthyLivingMagazine.ca 416.498.4996 Ext. 6

Essential stre tches to stay pain-f re e on the green, Page 16

Contributing Writers

Aaron M. Potts Catharine Paddock David Jones Markham Public Library The Ontario Chiropractic Association 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

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 October is Breast Cancer Awareness Month

Strike up the Band The Markham Concert Band has dropped the ticket price for the October 15, 2017 concert to a "pay-what-youchoose" show. You get your tickets for free at the box office ($2 online) and they’ll collect donations at the show, every penny of which will be given to The Markham Public Library. Celebrate the 150th year of our country’s birth with new compositions by local composers, as well as the usual collection of toe-tapping tunes. Come celebrate Canada with The Markham Concert Band. October 15, 2017 2:00 pm to 5:00 pm Location: Flato Markham Theatre, 171 Town Centre Boulevard, Markham The Markham Concert Band was formed in 1978, and is one of the largest community bands in Canada. For more information mcband.ca. Photos courtesy of snapd Markham.

6 | Healthy Living

In October, please do whatever you can to help defeat this insidious disease that affects almost 1 woman in 9 in Canada – and may impact a small number of men, too. While major strides have been taken in recent years in several areas, much remains to be done if we are to understand the situation, and eventually eliminate this scourge. You can help in a wide variety of ways:  Donate & Fund-raise One of the greatest remaining needs is further research to pin down the precise mechanism that powers the start-up and continuing growth of cancer cells (metastasis). Many promising lines of research have been turned up, but more clinical studies are needed. Through large corporate and private donors, but even more significantly through the individual efforts of millions of Canadian citizens, work is underway to push through to viable solutions. You can donate directly, of course, but the most powerful way to help is to convince others to participate as well.  Lobby Contact your local member of Parliament, and other influential members of our community, and persuade them to push for grants, funding and support for both ongoing research and care for cancer patient and their families. While many diseases and conditions need to be attacked, it is not an overstatement to say that cancer is the condition that could affect us all. Now that drugs, medical care and surgery have extended our lifespans, literally everyone can live to an age at which cancer becomes a significant risk. We all need to pull together to defeat this threat to all our lives.  Get Screened It sounds obvious, but every woman should be screened to determine whether breast cancer is a possibility. There are simple and

foolproof tests that can identify the existence of genes that favour the development of breast cancer. Don't allow ignorance of the situation to threaten your life.  Volunteer We should all consider ourselves part of an army that is marching against cancer. And breast cancer is the most common form of this ravaging disease. Luckily, it is also the one that offers the most hope for improvement in the situation. In the last 20 years, the five-year survival rate for women with breast cancer has improved immensely – and indications are that further research and development of genebased treatments offer not only further improvement, but also the actual prospect that thus form of the disease could be eradicated. Get involved.  Support Caregivers Aside from the actual impact of breast cancer, one of the greatest stressful factors lies in the area of pressure on family, close friends and caregivers. Dying from cancer, and even living despite it, can slowly erode the energy and morale of everybody close to the patient. And I can speak from personal experience to the effect that: the most important factor in survival and recovery lies in maintaining hopefulness, and determination to overcome all factors in the treatment of the disease. Offer help and your strong encouragement to the patient, and everyone surrounding her. I am convinced that, in this situation at least, if not in all medical situations, a positive attitude can work wonders. So, get involved in Breast Cancer Awareness Month in October. There are relevant activities in all communities throughout our Region. See www.cancer.ca/en/get-involved/ events-and-participation/find-an-eventnear-you/breast-cancer-awarenessmonth-on/?region=on for more information.

up front Events for Every Taste

Fall is a wonderful time of the year, where summer activities are winding down, and the fall activities are springing back to life. We are truly blessed to be living in York Region, where our diversity brings together activities and events to suit every taste and culture. Good health involves looking after mind, body and spirit, and what better way than attending the events in York Region. From Farmer’s Markets, to spooky Hallowe’en events and street festivals, now is the time to be active. For a list of events, go to the website of your municipality, or to the website of York Region at york.ca and click on “Events”.

Quality Entertainment Close to Home Why travel all the way into the city when the Newmarket Theatre and the Old Town Hall present world class artists and high quality entertainment right in your own backyard? At a fraction of the cost of the Toronto theatres with plenty of free parking to seal the deal. It's an entertainment bargain that you can't afford to miss! Every season the Newmarket Theatre and the Old Town hall present a selection of world class artists for your enjoyment. Past performers have included The Stampeders, Amy Sky, the Barra MacNeils, George Fox, Colin Hay, John Arpin, the Irish Rovers, Lunch at Allen's and Canada's well-known Celtic tenor John McDermott. You can contact the Box Office at 905-953-5122 to check events or order tickets.

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Healthy Living | 7

up front York Region Arts Council Challenge In the spirit of Canada's 150th birthday, York Region Arts Council is challenging the community to give the ultimate gift $150 from 150 people! This gift will support the creation and implementation of professional development programs for York Region based artists, arts organizations, and

creative entrepreneurs. The Artrepreneur business accelerator, mentorship, and artist-in-residence programs are examples of the type of project your gift will contribute to growth. Creatives who participate in these programs go on to have a significant impact on the local community and

beyond. You have the opportunity to collectively enable this impact. Ultimately, your generosity will support and champion a vibrant arts community within York Region and enrich the lives of our citizens. For more information please go to yorkregionartscouncil.com.

The Value of Arts in Quality of Life

93% 88%

of Ontarians agree that arts activites help enrich the quality of our lives.

of Ontarians agree that participating in arts activities builds a shared sense of community identity.

90% of Ontarians agree that an active local art scene helps make a community a better place to live.

80% of Ontarians agree that an active local art scene helps communities attract businesses.

Make your community a vibrant place to live! Support the 150x150 fundraising campaign to help grow the arts in York Region.

Where did the City of Vaughan get its Name? The celebrations of Canada 150 have many of us attending celebrations and delving into our history. The Civic Holiday on August 1st is known by many names across Canada. Some cities and provinces have chosen to celebrate historically significant individuals or organizations on this day. In the City of Vaughan, the holiday has been recognized as Benjamin Vaughan Day. Benjamin Vaughan was a British diplomat who, in 1783, represented British interests as co-negotiator of the Peace of Paris that ended the American Revolutionary War and was instrumental in keeping Upper Canada, which was later to become Ontario, under British rule.

8 | Healthy Living

The Rouge Valley Trail â&#x20AC;&#x201C; A Wonderful Fall Getaway for the Entire Family The City of Markham has completed Phase 1, Phase 2, and part of Phase 3 of this 4 Phase Rouge Valley Trail project, which stretches from 16th Avenue and Kennedy Road, to Bob Hunter Memorial Park through the Rouge River Valleys and the Milne Dam Conservation Park. The Rouge Valley Trail accommodates a wide variety of users, and encourages residents to walk, run and cycle for fitness, recreation and transportation within Markham. When fully completed, this 15 km pathway is part of a pathway system that will eventually stretch for 170 km, according to the Pathway and Trail Master Plan, linking Markham from top to bottom.

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Temporary Pool Closure in Whitchurch-Stouffville Great progress on the Leisure Centre and Library Expansion is being made this summer. In order to continue working on the planned improvements the pool section of the facility will be closed to the public for approximately 8 weeks from August 28 to November 1, 2017. The timing of the pool closure has been carefully planned to ensure minimal impact on public access to the pool area and its programming. The completed project will include an expanded pool viewing area to better accommodate guests. This viewing area will also be available to be booked for private events such as meetings or birthday parties. The fitness area will remain open with full public access to the fitness equipment. For further inquiries, please contact 905-640-1910 ext. 2289.

Healthy Living | 9

new &newsworthy SUNDOWN NATURALS

GLUTEN-FREE FOOD SUPPLEMENTS Sundown Naturals, a leading vitamin and supplement brand, with products that are non-GMO and 100% free of gluten, dairy, and artificial flavors, have expanded their product portfolio into the Canadian marketplace.Sundown Naturals offers a variety of supplements and this newest expansion reaffirms the brand's commitment to providing their Canadian consumers with highquality vitamins to supplement their active and healthy lifestyles. Sundown Naturals products will be available at major drug stores across Canada, including Loblaws, Extra Foods, and Shoppers Drugmart. sundownnaturals.ca

Sworkit

FLEXIBLE EXERCISE ROUTINES WITH INSTANT ACCESS Nexercise launched Sworkit, an app for smart phones, to deliver on-demand, video exercise programs that can be done anywhere, anytime. Sworkit has a catalogue of over 255 different exercises to assemble a customized workout or use a number of preset options. The new release makes a series of low impact routines available for older users looking to build strength and get back in the fitness game. Kids and athletes can now experience their favourite prebuilt or customized workouts on laptops and desktop computers. Free 7-day trial at app.sworkit.com/ $4.99 per month

PEREG NATURAL FOODS KAÑIWA

a new addition to the superfood family At the Summer Fancy Food Show, Pereg Natural Foods, a leading producer of premium, all natural spices and spice blends, ancient grains and quinoa products, debuted its line of Kañiwa (baby quinoa) as well as blends and varieties of freekeh, teff, farro, basmati rice and quinoa, among other all-natural products. Baby quinoa is predicted to become the next “new” ancient super food. It is an excellent source of complete protein and amino acids, is exceptionally high in iron and is gluten-free. This grain has a crunchy texture, and offers rich nutrients for all meals. More info at pereg-gourmet.com. 5 oz. Boxes ($3.57) Re-sealable 16 oz. bags ($5.50)

10 | Healthy Living

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lifestyle

Could your most valuable tool for staying in shape be you?

Attitude:

The Forgotten Power by Aaron M. Potts, ISSA CFT

12 | Healthy Living

What would you consider is your most valuable tool for staying in shape? Is it your treadmill? What about your weight set? Is it your arsenal of low-fat cookbooks, and low-carb diet snacks? What about your collection of workout videos? Would you consider it a revelation that your most lethal weapon in the battle of the bulge is your Attitude? Think about it. What good is your treadmill if you don’t have the energy to get on it, or can’t get up the motivation to crank up the speed, or the elevation? How useful are your dumbbells if you can’t push yourself to use them in the most effective manner? How good is a nutrition program that you can’t stick to? How much fat loss will you get out of your workout videos if you

just can’t seem to get as motivated as that bouncy cheerleader who is urging you to jump higher, or that buff macho man who keeps saying, “C’mon, just one more rep!”? No, none of those tools is going to get you very far unless your HEAD is in the right place. As you read this article, you have probably already been exposed to more nutrition and exercise information than you could possibly ever need to actually stay in shape. You’ve probably read, listened to, or watched the answers to your fitness issues enough times to win the next Mr. or Mrs. Neighbourhood fitness competition a dozen times over! Yet, you are still not where you want to be. Why? Attitude.

Seeing your Goal Do you have a clear vision in your head of where you want to be, or what you want to accomplish when you are at a peak level of fitness? I don’t mean just some vague idea – I’m talking about an actual burning mental image of a sixpack set of abs, or a nice set of curves, or a clear picture of you crossing the finish line in first place, or taking home that trophy. If you don’t have that, you are already just spinning your wheels. How can you expect to get somewhere if you don’t know where that “somewhere” is? Many people start out very motivated to get in shape, or to compete for that prize, but their motivation lacks focus – laser-targeted precision that will guide them down the right path. The term “as the crow flies” comes to mind. If you could leave your house and drive in an exact straight line to your destination, don’t you think that you would get there a lot faster? What if you could just fly through stop lights and intersections, disregard all posted speed limits, and go exactly in a straight line to every destination? You sure would get there a lot faster! Exercise, physical fitness, and nutrition are no different. If you don’t have a clearly mapped out and measurable road map to your success, then you will stray, and that will cost you time at the very least – and at the most, it will cost you precious amounts of

self-confidence! Take some time to think about WHERE you want to be, HOW you are going to get there, and most importantly, WHY you want to be there. Take the time to do that, and I think you’ll see that your previous path may have been road blocked by a few too many trips to Starbucks for a Caramel Frappuccino. Not that anyone writing a fitness article such as this would know anything about that…

Believing In your Ability Okay, so you’ve got yourself a good mental picture. You have your road map in front of you, your path is straight and true, and you are ready to get started. What comes next? Belief. Do you believe it is possible to wave a magic wand and have all of your excess body fat gone, and all of your fitness goals realized in the blink of an eye? Of course not. If you do, and you know the secret, please contact us – I’m sure we could make some money on that secret! For everyone else, I’ll ask a different question. Do you believe that you could sit on your couch, suck down some ice cream, and put on some more body fat? The answer is, unfortunately, yes. What is the difference between those two questions? Very simple – one is possible, and one is not. What does that have to do with your fitness goals? Well, it may come as a surprise, but you have been dealing in the IMPOSSIBLE for quite some time now. You have been striving for a goal, yet not really believing that it was within your power to reach it. Oh sure, you may have joined a gym, or bought a new Litmus 3000 Super-Decker top of the line treadmill/ clothes hanger, but did you really believe that you were going to do it this time? If you are reading this and you are in perfect physical condition, then congratulations – you did it! For the rest of you, are you seeing the point? You didn’t truly believe it, because otherwise it would have happened. Each of us shelters hidden, either very deeply, or sometimes NOT so deeply, a seed of doubt that we will really succeed. When that seed is there – whether it is planted deeply or not – your

subconscious waters it and feeds it. The next thing you know, it is has grown into an entire field of self-limiting beliefs, and you have neither the time nor the desire to get out there in the field and destroy that evil crop! What are you to do, then? BELIEVE IN YOURSELF! Why? The answer to that is simple – because you are the only one who truly can. Others may support you, and they may even show you the path, but it is YOU who has to walk it.

Taking Action We have covered the need for you to see your goal clearly, and for you to use the power of belief to start walking down the path, but what’s next? The next step is the same for you as it is for an aspiring business owner, or a college freshman, or an artist staring at a blank canvas – you have to TAKE ACTION. You can read the top two sections of this article all day long, but doing so won’t burn off any body fat, or pack any muscle tissue onto your body. Only appropriately carried out action can do that. Think of all the self-help books that you have read, or programs that you have watched on TV, or listened to on the radio. Did any of them do you any good whatsoever if you didn’t take action on what you had learned? What about what you have read so far in this article? Has it been helpful? Most likely. Will it do you any good if you don’t Take Action? Nope. Negative. No way. Nada. You get the picture. You can read, listen, and watch your way right into a body fat level that would make a sumo wrestler jealous, or consider your options until your muscles have diminished so much that you can’t even lift a toast to your dearly departed dreams, but none of that will mean squat if you don’t GET UP and make it happen! Why are you still sitting here? Get out there and Take Action! HL Aaron M. Potts ISSA CMT is a graduate of the International Sports Sciences Association Strength and Conditioning Certification course and is also skilled in sports psychology. He practices from the Columbia County Chiropractic Clinic in Lake City FL.

Healthy Living | 13

health

Tiny Gold Spheres Seek and

Destroy Melanoma Cells

Cancer treatment development continues to accelerate. By Catharine Paddock, PhD

U.S. researchers armed tiny hollow gold spheres with a highly targeted peptide so they could hunt down and get deep inside melanoma cells and then destroy them using heat converted from infra red light. The research was the work of scientists from the University of Texas MD Anderson Cancer Centre and is published in Clinical Cancer Research. Senior author Dr Chun Li, a professor in MD Anderson's Department of Experimental Diagnostic Imaging said: "Active targeting of nanoparticles to tumours is the holy grail of therapeutic nanotechnology for cancer." Co-author, Dr Jim Zhang professor in the University of California-Santa Cruz Department of Chemistry developed the tiny gold spheres, 40 to 50 nanometres in diameter. Their hollowness allows them to penetrate cells, and they have a strong but narrow and tunable ability to absorb light at the visible and near-infrared end

14 | Healthy Living

of the spectrum, something other metal nanoparticles don't have. Li, Zhang and colleagues used the minimally invasive treatment on live lab mice. The method is called photothermal ablation, where target tissue is destroyed by irradatiating the target area in which the thermal material, in this case nanoparticles, but sometimes optical fibres are used, is irradiated with light which is turned into heat to destroy the surrounding tissue. However, melanomas are not easy to treat in this way because it is hard to get the targetting metal particles to differentiate between healthy and cancerous tissue. Li and colleagues were able to do this by embedding a peptide, a small molecule made up of amino acids, in the gold nanospheres. The peptide was highly targeted, it would only bind to the melanocortin type 1 receptor, which is overly abundant in melanoma cells.

ď&#x192;&#x201A; First in Cultured Cells Li and colleagues first treated the melonoma cells in culture. When they switched on the infra-red light, the nanospheres absorbed the light and converted it to heat, which burned off the tumours (they literally got "cooked"). Infra-red light penetrates deeper into tissue than visible or ultraviolet light. They found that the actively targeted gold nanospheres did more than eight times more damage to the melanoma tumours than the same nanospheres that were not actively targeted. It is possible to treat cancer just using the targeted light on its own (via embedded optical fibres), but as already mentioned, melanomas are much harder because they are surrounded by healthy tissue. With the highly targeted gold nanospheres as a way to focus the light, Li and colleagues were able to use 12 per cent of the dose required, which is more likely to spare surrounding healthy tissue.

The injected nanospheres are small enough to get right inside the melanoma tumour and attach themselves to the cancer cells' blood supply. Using fluorescent tagging on the nanospheres that they tested on the cultured melanoma cells, Li and Zhang and colleagues were able to show that the targeted nanospheres were drawn right into the cells through the cell membrane while the untargeted ones were not. When they irradiated the treated cultures, the researchers found that most cells containing the targeted nanospheres died, and nearly all those left were damaged beyond repair. But this did not happen with the untargeted nanospheres, only a very small fraction of cells treated with them died. Also, irradiation with near-infrared light alone, or treatment with nanospheres alone without light, had no effect on the cells. It was therefore the combination of highly targeted nanospheres and the irradiation that had the maximum effect of killing targeted cancer cells.  Then in Live Mice In the live mice, fluorescent tagging showed that the untargeted nanospheres gathered near the tumour's blood vessels whereas the targeted ones penetrated into the tumour and were found spread around inside it. A common problem with using nanoparticles is that the body sends foreign matter to the liver and spleen for destruction. Most of the targeted nanospheres stayed in the tumour, with some found in the liver and spleen. But most of the untargeted nanospheres gathered in the spleen, then the liver and then the tumour. The researchers said this showed the importance of targeting the nanospheres more selectively. Li said: "There are many biological barriers to effective use of nanoparticles, with the liver and spleen being the most important." When they irradiated the mice with the near infrared light, those that had been injected with targeted nanospheres, had nearly 66 per cent of their tumours destroyed. This compared with only 7.9 per cent tumour destruction in the mice that had only been injected with untargeted nanospheres. The researchers were able to measure the tumours by using tagged glucose

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(F-18-labelled). This shows up on a pet SCAN. Tumours treated with targeted nanospheres did not light up very much, showing there was little metabolized tagged glucose in them.  Clinical Implications While the findings of this study show implications for the treatment of melanomas, Li said they were proof of principle for other cancers too. "Receptors common to other cancers can also be targeted by a peptide-guided

hollow gold nanosphere," said Li. "We've also shown that non-invasive PET can monitor early response to treatment," he added, explaining that the hollow nanospheres are also made with pure gold, which has a long history of safe use in medicine with few side effects. HL Catharine Paddock PhD is a researcher investigating advanced treatments for cancer and related conditions, conducting studies and human trials at the University of Colorado Anschutz Medical Campus. Healthy Living | 15

As warmer weather approaches, golfers can’t w As warmer weather approaches, golfers can’t waittee. to get the first But to twisted postures, the torque of HOLD TWICE 15 SECS EACH SIDE the first tee. But twisted postures, the torque of the to swing and can cause unnecessary i forgetting warm-up forgetting to warm-up can cause unnecessary injury.

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SIMPLE STRETCHES Maintain Back Health for Fall Activities SIMPLE STRETCHES

SIDE STRETCH HereBENDING are a few easy stretching techniques that QUADRICEPS can help you g Keep yourroutin thigh Stand with For feethelp shoulder-width apart. the pain. developing a warm-up and stretching Here are a few easy stretching techniques that can help you get in the game without knee pointing t Bend to one side without rotating until consult your chiropractor. By the Ontario Chiropractic Association thesunshine pain. For and helpcool developing a warm-up and stretching routine that’s right for you, To many Canadians, the air means Pull your abdom you feel a stretch in the side of your consult your there is still time to pack up the clubs, getchiropractor. in the car, and maintain a strai back.

head over to the nearest golf course. But, the strain and effort required to play golf should never be underestimated. Forgetting to warm up can cause unnecessary injury and an unwanted visit to a health professional. Here are a few easy stretching techniques that can be done in five minutes to help HOLD you get in the game without the pain. 15 SECS AVOID And while it may not seem like the most IF YOU HAVE physically demanding sport, golf can actually pose a BACK TWICE PROBLEMS serious risk of injury if you aren’t prepared. Twisted EACH SIDE As warmer weather approaches, golfers can’t wait to get to HOLD TWICE postures, the torque of the swing and forgetting 15 SECS EACH SIDE HOLD thecause firstunnecessary tee. But twisted the torque of the swing and to warm up can injury. postures, TWICE 15 SECS EACH SIDE Before you forgetting tee off, followto these tips from the Ontario warm-up can cause unnecessary injury. Chiropractic Association to stay pain-free on the green: HAMSTRING STRETCH

Get in the Game

Without the Pain

KNEE TO CHE QUADRICEPS SIDEwith BENDING STRETCH apart. Stand with feet Stand feet shoulder-width SIMPLE STRETCHES Keepboth yourhan thig Stand withSTRETCH feet shoulder-width apart. Using Reach your hands towards sky.  1. Stretch it out: BeforeSIDE you reach for your favourite Hamstring Stretch: Stand with feetthe shoulder-width apart. QUADRICEPS BENDING STRETCH Here are a few easy stretching techniques that can help you get in the game without knee pointing Bend to onetogether, side without rotating untilat the waist, your chest. Rep Then, bending atthe the waist, reach Keep your thighs and your Stand with feet shoulder-width apart. driver, reach for the sky with some simple stretches. Warm Reach your hands towards sky. Then, bending the pain. For help developing a warm-up and stretching routine that’s right for you, Pull your abdo you feel atoward stretch in the side of your knee. your toes. the kneetoward pointing Bend to one side rotating up your hamstrings, shoulders andwithout forearms to until reach towards your toes. Avoid ifground. you have back problems.maintain a stra consult quadriceps, your chiropractor. back. Pull your abdominal muscles in and you feel a stretch in the side of your

n the Game

ensure that your body is adequately prepared for play and back. reduce your risk of back pain and injury.

out the Pain

er approaches, golfers can’t wait to get to wisted postures, the torque of the swing and m-up can cause unnecessary injury.

TCHES

HOLD 15 SECS

TWICE

maintain a straight back. HOLD 15 SECS HOLD 30 SECS HOLD 15 SECS

AVOID IF YOU HAVE

BACK

AVOID IF YOU HAVE

TWICE EACH SIDE

PROBLEMS

BACK REPEAT PROBLEMS OTHER ARM

EACH SIDE

SHOULDER ST FOREARM STRETCH etching techniques that can help you get in the game without Hold theTO shaft With your arm straight out in front of KNEE CHo HAMSTRING STRETCH oping a warm-up and stretching routine that’s right for you, back. Gently pu you andwith palm facing down, gently pull Stand with fee Stand feet shoulder-width apart. KNEE TO CHEST TRETCH HAMSTRING STRETCH or. your topboth hand u fingers back with other hand. Next, Side Bending Stretch: Stand with feet shoulder-width apart. Knee to Chest Stretch: Stand with feet shoulder-width Using ha Reach your hands towards the sky. Stand with feetarm shoulder-width with feet shoulder-width apart. QUADRICEPS STRETCH SIDE BENDINGStand STRETCH stretch in theRe sh with your straight out inapart. front of chest. Hold your chest. Then, bending at the waist, reach Bend to one side without rotating, until you feel a stretch in the apart. Using both hands, pull one knee into your both hands, pull one knee into Reach your hands towards the sky. Keep your thighsUsing together, your Stand with feet shoulder-width apart. arm. Next, gent you andand palm facing upwards, gently knee. toward your toes. side of your back. fifteen seconds. Twice for each thirty seconds. Repeat with the other knee. yourpull chest. Repeat with the other Then, bending at the waist,side. reach knee pointing toward the ground. Bend Hold to one side without rotating until with your botto fingers back with other hand. Do knee. toward Pull your abdominal muscles in and rise up. you feel a stretch in theyour side toes. of your stretch in the to not let shoulder maintain a straight back. back. HOLD 15 SECS HOLD HOLD HOLD 30 SECS HOLD 15 SECS 15 SECS HOLD 30 SECS 15 SECS TWICE EACH SIDE

TWICE EACH SIDE

SWITCH HANDS REPEAT AVOID AND OTHER ARM IF YOU HAVE REPEAT KNEE

AVOID IF YOU HAVE

BACK PROBLEMS

REPEAT OTHER ARM

PROBLEMS

SHOULDER S FOREARM STRETCH Quadriceps Stretch: Keep your thighs together and your Forearm Stretch: With your arm straight out in front of you, QUADRICEPS STRETCH TCH Hold OF the THE shaft With your arm straight out in front of BACK SQUAT SHOULDER STRETCH FOREARM STRETCH knee pointing towards the ground. Pull your abdominal muscles and palm facing down, gently pull fingers back with one hand. Keep your thighs together, and your r-width apart. back.your Gently you and palm facing down,your gently pull Place left ph Start from standing position with feet Hold the shaft of a club behind With your arm straight out in front of pointing toward ut rotating until CHEST TRETCH STRETCH in maintainknee a HAMSTRING straight back. Holdthe for ground. fifteen seconds. Twice forKNEE TOHold fifteen seconds. Next, with your arm straight out in front your top hand fingers back with other hand. Next, shoulder. Gentl shoulder-width apart. Squat down, back. Gently pullapart. the club up with you and palm facing pull with feet shoulder-width yourwith abdominal muscles in and side of your each side. Pull Stand Stand feet shoulder-width apart.down, gently stretch in the withhand your arm straight out inon front of of you, your andtrying palm facing upwards, pull back with across your bod to keep your heels thefingers top until you feel gently aflat slight fingers backthe with other hand. Next, maintain straight back. Using both hands, pull one knee into Reach a your hands towards sky. arm. Next, gen you and palm facing upwards, gently shoulder. ground. other hand. Do not let shoulders rise up. stretch in the shoulder of your lower with your arm straight out in front of

your chest. Repeat with other Then, bending at the waist, reach pullthe fingers withclub other hand. Do arm. Next, gentlyback pull the down you and palm facing upwards, gently knee. toward your toes. not let shoulder rise up. with your bottom hand until you feel a pull fingers back with other hand. Do HOLD 30 SECS stretch in the top shoulder and arm. not let shoulder rise up. 16 | Healthy Living HOLD

HOLD

with your bott stretch in the

Using both hands, pull one knee into Reach your hands towards the sky. your chest. with the other with the yourother bottom hand until you feel a pull fingers back with other hand. Do Repeat with your chest. Then,Repeat bending at the waist, reach knee. toward your toes. not let shoulder rise up. stretch in the top shoulder and arm. knee. HOLD 30 SECS HOLD HOLD 15 SECS 15 SECS

SWITCH HANDS AND REPEAT REPEAT

nt of ly pull xt, nt of ently d. Do

OTHER ARM

HOLD 15 SECS HOLD 15 SECS

AVOID IF YOU HAVE

KNEE

SWITCH HANDS AND REPEAT

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REPEAT OTHER SIDE

BACK OF THE SHOULDER STRETCH SQUAT SHOULDER STRETCH Place your left hand on your right Start from standing position SHOULDER with feet STRETCH FOREARM STRETCH Shoulder Stretch: Hold the shaft your of a club behind your Back of the Shoulder Stretch: Place your left hand on Hold the shaft ofarm a club behind shoulder. Gently shoulder-width apart. Squat Hold down,the shaft of a club behind your pull your left elbow With your straight out in front of back.back. Gently pulland the club up with your hand youflat feel your right shoulder. Gently youryour left elbow Gently pull the facing club up with your body pull toward right across your body trying totop keep your heels on the back. Gently pull theacross club up with you palm down, gently pulluntil your top hand until you feel a slight a slight stretch in the shoulder of your lower arm. Hold fifteen towards your right shoulder. |Hold fifteen seconds. Repeat on ground. your top hand until shoulder. you feel a slight fingers back with other hand. Next, stretchwith in the shoulder your lower stretch in the shoulder your arm out in front seconds. Next, gently pull straight theofclub down with of your bottom hand other side. of your lower arm. Next, gently pull the club down gently arm. Next, gently pull the club down you and palm until you a slight stretchfacing inuntil theupwards, top shoulder and arm. Hold withfeel your you feel a Do with your bottom hand until you feel a pullbottom fingers hand back with other hand. fifteenstretch seconds. Switch hands and repeat.  2. Learn proper technique: Even for those who think in the top shoulder and arm. stretch in the top shoulder and arm. not let shoulder rise up. HOLD 30 SECS

they can play with the pros, it’s never too late to learn proper golfing an instructor. An improper golf swing If you experience back pain that technique lasts morefrom than HOLD HOLD can hurt your back so it’s for better to learn now than feel the 15 SECS two or three days, call your chiropractor 15 SECS pain later. an evaluation. To find a chiropractor near  3. Do preventative exercise: It may be called tennis you, go to www.chiropractic.on.ca. elbow, but golfers are not exempt from the injury that often happens in the summer months due to increased sports activity with repetitive movements. To lessen your risk of REPEAT AVOID REPEATstrengthening exercises by using tennis elbow, do eccentric OTHER IF YOU HAVE OTHER weights to strengthen your muscles. Small number of SIDE KNEE SIDE repetitions per set, rest between sets. HL PROBLEMS

BACK OF THE SHOULDER STRETCH

h feet wn, the

BACK OF IfTHE SQUAT Squat: Start from standing feet shoulder-width apart. you SHOULDER experience painSTRETCH that lasts more than two or three days, call your Place your hand onposition, your right Place your left hand on your right Startleft from standing position with feet Squatshoulder. down, trying to keep your heels flat on the ground. Hold chiropractor for an evaluation. To find a chiropractor near you go to Gently pull your left elbow shoulder. Gently pull your left elbow shoulder-width apart. Squat down, across trying your body your right thirty seconds. Avoid if toward youyour have knee problems. www.chiropractic.on.ca. across your body toward your right to keep heels flat on the shoulder. ground.

shoulder.

Do you know the signs of a stroke?

ack pain that lasts more than If you experience back pain that lasts more than s, call your chiropractor for two or three days, call your chiropractor for . To find a chiropractor near an evaluation. To find a chiropractor near o www.chiropractic.on.ca. Act you,because go to www.chiropractic.on.ca.

F A S T

the quicker you act, the more of the person you save

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.

Healthy Living | 17

superfoods

Spice The

of Life

Second article in a 4-part series about spices and food additives

My continuing interest in spices and food additives started from my early life in England; I spent most summer holidays with my grandmother, who lived in Yorkshire in the north. She had a large family, and had been abandoned by her husband, who worked on a large estate, and simply disappeared one day. Needing to make a living, in order to feed the younger children, she turned to her lifelong fascination with gardening. She began to grow and prepare spices, and food ingredients, then bartered them to her neighbours in return for other foods and supplies (she was a Quaker and felt she could not engage in commercial activities). Granny became a local staple resource, and never to my knowledge wanted for anything; one neighbour even paid the taxes on her cottage.

18 | Healthy Living

By David T. Jones MBA, Editor Healthy Living Magazine

Hundreds of plants, spices and vegetables hung in the garden shed for drying, and later preparation. I spent many hours helping her to chop, dice, slice and pickle, and place ingredients in jars for neighbours to pick up. While most items were foodstuffs, she also produced many items for home remedies; willow-bark tea as a pain treatment predated the Aspirin from Bayer by many years. Berries, fruits, grasses, herbs, plant parts and seeds all became wanted commodities, and though she had no formal medical or pharma training, Granny always seemed to know what was called for. The nearest â&#x20AC;&#x153;apothecaryâ&#x20AC;? was thirty miles away â&#x20AC;&#x201C; Sarah Teale was always there when someone needed her, even late at night.

Garlic : Th e Sp ic e o f Lif e #2

Garlic is a member of the onion family (allium sativum), whose close relatives are the onion, shallot, leek and chive. Although originally native to central Asia and northeaster Iran, it has gradually been transplanted to the point where it grows in almost every corner of the globe. The main uses of garlic are as a food flavouring (pungent onion-related taste with strong odour and after-taste) and as a medicinal component. The plant is bulbous, and forms in multiple lobes within a silvery skin, with a long stem that rises to a small bluish flower. Garlic is easy to grow and can be grown year-round in mild climates like Ontario. While sexual propagation of garlic is possible, nearly all of the garlic in cultivation is propagated asexually, by planting individual cloves in the ground. In colder climates, cloves are planted in the autumn, about six weeks before the soil freezes, and harvested in late spring or early summer. The cloves must be planted deep enough to prevent freeze/ thaw, which causes mold or white rot. Garlic plants can be grown closely together, leaving enough space for the bulbs to mature, and are easily grown in containers of sufficient depth. Garlic does well in loose, dry, well-drained soils in sunny locations, and is hardy throughout USDA climate zones 4–9. When selecting garlic for planting, it is important to pick large bulbs from which to separate cloves. Large cloves, along with proper spacing in the planting bed, will also improve bulb size. Garlic plants prefer to grow in a soil with a high organic material content, but are capable of growing in a wide range of soil conditions and pH levels. There are different varieties or subspecies of garlic, most notably hardneck garlic and softneck garlic. The latitude where the garlic is grown

affects the choice of type, as garlic can be day-length sensitive. Hardneck garlic is generally grown in cooler climates and produces relatively large cloves, whereas softneck garlic is generally grown closer to the equator and produces small, tightly-packed cloves. Over 25 million tons of garlic is produced annually, almost 80% of it in China. Garlic is normally sold as harvested, once the bulbs have dried (and often in large “strings” containing multiple bulbs). To serve, the bulbs are broken open to expose the “cloves” or individual portions of the bulb. The skin is peeled away, and the clove is normally chopped or crushed to produce pulp. Juice can also be extracted. Garlic is often commercially prepared further, by drying the cloves, and

chopping them to produce chopped garlic, or taking them even finer to flakes. And the spice can by ground to powder, which is convenient for cooking. Finally, it is often mixed with salt to produce garlic salt, useful for soups and salads. All forms produce a fairly strong, slightly bitter taste that is widely favoured in European-style cooking, and considered essential for pastas, stews and other mixed dishes. While garlic has sometimes been avoided by non-Europeans, it forms a staple for cuisines as widely separated as China, South Asia, and most of Europe. And it is believed to offer considerable medicinal benefit, and to regulate blood pressure and blood sugar levels, as well as providing antioxidants that fight low-density cholesterols. HL

Healthy Living | 19

Top Recommended

Super foods Superfoods have naturally high levels of fibre, healthy fats, minerals, vitamins and phytonutrients (plant chemicals). The following superfoods are recommended by nutritionist Joy McCarthy for optimal health.

20 | Healthy Living

Berries

Berries are extremely high in flavenoids, which give them their rich colour. These plant chemicals are anti-inflammatory and provide heart health and anti-aging support. Their antioxidant content protects the brain and helps to improve vision. They are also a great source of Vitamin C & Bâ&#x20AC;&#x2122;s, both of which are useful for many functions, including adrenal health. Berries are high in fibre, allowing them to be digested more slowly, preventing blood sugar spikes.

Quinoa

Quinoa is considered a complete protein and contains significant amounts of the amino acid lysine, which is an excellent remedy for cold sore treatment. Naturally gluten-free and easy to digest, it is a deemed a â&#x20AC;&#x153;hypoallergenic foodâ&#x20AC;?. It is a good source of magnesium, manganese, iron, copper, zinc, B vitamins and vitamin E. Quinoa is also rich in anti-inflammatory and antioxidant rich phytonutrients.

Chia Seeds

Chia Seeds are nutrient powerhouses that contain calcium, magnesium, manganese, iron, phosphorous and folic acid. They are an excellent plant source of good fats providing omega 3, ALA, which helps to lower inflammation and support brain, heart and skin health! Chia seeds are also high in fibre and considered a complete source of protein, which work together to help promote a sensation of fullness while keeping insulin in check. They are particularly high in tryptophan, the amino acid precursor to serotonin (for mood support) and melatonin (for sleep support).

Cacao

Cacao is a true superfood. Although cocoa is from the same plant, it is processed with heat and offers fewer health benefits. Cacao is one if the richest sources of antioxidants in nature, even more so than red wine or green tea! It is high in magnesium, and also contains calcium, zinc, iron and potassium. In addition, it provides unique plant chemicals that promote a natural mood and energy boost.

Ginger

Ginger is known to have antiinflammatory and antioxidant effects. It is most often used for gastrointestinal discomfort to prevent gas and bloating, as well as nausea. Ginger also boosts the immune system and supports natural detoxification. In addition, it acts as a natural antibiotic to kill pathogenic bacteria!

Spirulina

Spirulina is a blue-green algae that is a complete source of protein, containing 60-70% protein by weight! It provides energizing B vitamins, trace minerals, powerful antioxidants and has been used to help stabilize blood sugar levels. Spirulina also contains chlorophyll, which nourishes the red blood cells. It is a potent detoxifier and works to bind toxins and speed up their release from the bloodstream.

Kale

Kale is high in fibre which helps with bowel regularity and cholesterol control. It contains vitamins A and C for beautiful skin and hair, as well as vitamin K and calcium for bone building. The glucosinolates and chlorophyll in kale are important for detoxification. Kaleâ&#x20AC;&#x2122;s phytonutrients possess powerful antioxidant and anti-inflammatory properties.

Pumpkin Seeds

Pumpkin Seeds provide protein, omega 3 fats, antioxidants and vitamins. They are well known for their zinc content, which helps promote healthy, beautiful skin! Pumpkin seeds contain a wide variety of vitamin E forms, some of which are not easily found in foods. They are also rich in magnesium, which helps lower blood pressure among numerous other health benefits. Squash, sunflower and sesame seeds are also highly nutritious. HL

Healthy Living | 21

healthy reading Heart, The Inside Story of Our Body's Most Heroic Organ By Johannes Hinrich von Borstel In this spirited and informative exploration of all aspects of the heart, the author offers a perfect mix of medical fact and amusing anecdote. Dr. von Borstel relates his own experiences into the human side of heart medicine, while clearly explaining the science behind cardiac disease. His tips on how to give your ticker the best chance of enduring for as long as possible include one that will be close to many people's hearts: have more sex! Oh, and eat more vegetables. Johannes Hinrich von Borstel is studying to be a cardiologist, and is also one of the best Science Slammers (young people who speak publicly on science) in Germany. He works as a paramedic in Marburg, Germany. Greystone Books Canada, www.greystonebooks.com $19.95.

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By Pina LoGiudice, ND. Lac If you want to look and feel more radiant, this essential guide will show you how. Blending practices from naturopaths, scientists and Chinese medicine, Dr. Pina LoGiudice presents the keys to great beauty and health, explains how to maximize their benefits, offers advice on natural remedies, and gives guidance based on more than a decade of research and clinical experience: • the real secrets behind looking and feeling young • the best practices for radiant skin and hair • t he foods, vitamins and herbs that help you sleep, look and feel your best • s imple daily habits that help overcome stress and shed extra pounds Penguin Random House Canada, www.greystonebooks.com $15.00

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The Little Book of Healthy Beauty

When Someone You Know Has Dementia – Practical Advice for Families and Caregivers By June Andrews (foreword by Dame Judi Dench) Around the world, almost fifty million people have dementia, and hundreds of millions of people are affected by dementia in their family or community. Unlike the many other books that look at this condition purely from the perspective of caregivers, this guide, by one of the world's leading experts, provides insight into what it feels like to have dementia while giving attention to the needs of caregivers and families. Packed with practical tips for providing what people with Alzheimer's disease or other forms of dementia want and need, this book will go a long way toward helping them stay well and happy as long as possible. Greystone Books Canada, www.greystonebooks.com $22.95

Bobbette and Belle – Classic Recipes from the Celebrated Pastry Shop By Allison Bobbitt and Sarah Bell Since 2010, Allison and Sarah have enchanted Torontonians' taste buds with elegant cakes, delectable tarts, and – of course – their signature macarons. Their French-inspired pastry shop, Bobbette and Bell Artisanal Pastries, attracts people from far and wide to indulge in their artfully crafted collections. Now, pastry lovers can learn from two of Canada's top pastry chefs and bring the magic into their homes. With stunning colour photos and over 100 of their beloved recipes and variations, "Bobbette and Bell" is any home baker's dream come true. This beautiful baking guide outlines many B & B favourites, as well as providing tips, information on essential tools, and a section on alternative baking options. Viking Canada, www.greystonebooks.com $35.00

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Healthy Living | 23

nutrition

? e l s p Ap

What are the Health Benefits of

Do they really keep the doctor away? During the fall season, apples become a popular fruit. Recipes and storage suggestions pop up like mushrooms. It makes you wonder what the health benefits of apples are, and whether they have the power to keep the doctor away.

Fun Fact about the Phrase According to the Phrase Finder, and for your amusement, the original phrase was first recorded in Wales in 1866, and goes, "Eat an apple on going to bed, and you'll keep the doctor from earning his bread." It later evolved to become, "An apple a day, keeps the doctor away." Interestingly, the original phrase did not refer specifically to apples because in Old English an apple was used to refer to any round fruit that grew on a tree.

The Health Benefits of Apples According to Medical News Today, apples are an abundant source of antioxidants, fiber, and flavonoids. Their goodness is believed to be beneficial for:  neurological health  reducing the risk of stroke  lowering bad cholesterol  decreasing the risk for diabetes  helping to prevent breast cancer  fighting obesity The consensus is that adding apples to your diet can contribute to your overall good health.

24 | Healthy Living

An A pp le

ay ...

Cautions for Consuming Apples According to Healthline, apple seeds contain cyanide, which is lethal in a high enough dose. However, they state that the amount in one apple core is unlikely to harm an individual. Still, it is advised to avoid chewing or swallowing the seeds to be safe. Other concerns with apples include dental issues related to their acidity, pesticide sprays used during growing, and wax coatings. Washing apples well before eating is a good idea if you want to obtain the nutrients in the peel.

Tips for Adding Apples to Your Diet Apples are an incredibly versatile food. Try some of these ideas to add them to your daily menu:  whole as a snack  sliced with cheese  an ingredient in baked goods  as applesauce  baked with cinnamon  dried pieces  as an ingredient in soup  added to smoothies  in oatmeal  a topping for salads  grated in coleslaw  as a cider drink

... kee

Use your imagination to come up with tasty ways to get your apple a day. You can include them in any meal from a quick snack, to an entrée, to dessert. Apples are a nutritious addition to a healthy diet. Eating one each day may not guarantee to keep the doctor away, but it will certainly aid to stack the odds in your favor. HL

d oc tor awa y

Healthy Living | 25