The Magazine For Life
how to eat your way to
health all year round Eating Disorders
Canada’s next big health threat?
teens and depression
Markham | Volume 10, Issue 3 Âť 2013
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contents
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24
Volume 10, Issue 3 » 2013
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departments 5 upfront 8 new & newsworthy 16 dental health 19 seniors 22 nutrition 27 marketplace 30 recipe
Eat your way to health by eating in season!
features 10 Eating in Season Eat your way to health all year round, Shawn Nisbet advises, as she explains why Mother Nature really does know best when it comes to eating healthily.
14 Eating Disorders: What You ‘Nied’ to Know Now The meteoric growth in eating disorders among Canadians may pose an even bigger health threat than obesity, warns Dr. Heather Wheeler.
22 the best foods for your summer workout If you’ve kick-started your physical activity this summer, the right nutrition pre and post exercise can make the biggest difference on your body, says Rosanna Lee.
24 teens and depression When it comes to teenage behaviour, occasional moodiness and acting out is normal. But teen depression is very different and should not be ignored. .
19 home is where the heart is There is a general myth that if you live long enough, you will end up in a nursing home. Opal L. Rowe explains home care options and benefits.
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Top foods to fuel your workout!
from the editor
Volume 10, Issue 3 » 2013
Back to school, back to work and back to normal!
Publisher
Don Flynn 416.917.0986 don@healthylivingmagazine.ca Editor
Laurie Morissette laurie@healthylivingmagazine.ca Graphic Designer
Priscilla Di Carlo Contributing Writers
Forget New Year’s Day in January. When it comes to starting afresh, I always think September is the harbinger of new beginnings and a new year. For most families, September means the kids are back at school, college or university, the parents are back to work after the summer holidays and everybody settles into a daily and weekly routine. As enjoyable as it is to have a break, especially during the warm summer months, we humans need routine to function at our best. In fact, we thrive on it. That’s why September gets us organized and focused on what needs to be done today to achieve our goals over the long term. September also heralds a new season, which brings us to this issue’s cover story about the importance of eating seasonally. It’s time we got back to eating the way our ancestors did before worldwide food distribution robbed us of a healthier diet. When we eat local produce in season, we nourish our bodies with the best nutritional food available, as Shawn Nisbet explains. After enjoying all of that good food, you might be thinking of starting a new exercise regime as part of your return to routine. Rosanna Lee has some great advice on how eating the right foods both pre and post exercise can have a really positive impact on your body. Working on the premise that prevention is the best medicine, we also address two growing problems with Canadian society: teens and depression, and eating disorders. By recognizing the symptoms as early as possible and dealing with them head on, we can minimize the cause and effect over the long term. Don’t miss these informative articles to find out what to look for and how to cope. Finally, in keeping with our September theme, we have a great recipe for warming Korean beef salad. I might even try it with chicken!
laurie morissette, editor laurie@healthylivingmagazine.ca
wn cally gro Fresh, lo e k a m ions green on n to io it d us ad a delicio , eef salad Korean b pg. 30
Camille Cato Rosanna Lee Kelly MacDonald Jonathan Maister Bach Andrea Markus Shawn Nisbet Opal L. Rowe Laura Spiers Dr. Heather Wheeler advertising
Steve Williams 416.333.5759 steve@healthylivingmagazine.ca Printing
Dollco Division the LoweMartin Group Distribution
Distributed in Markham and Unionville. Available at select local food stores, health food retailers, doctor and dentist offices, health clubs, community centres, fitness centres, drugstores, medical clinics and more. Healthy Living is published 4 times yearly by Lenmark Communications Ltd. 2920 Major MacKenzie Drive E., Suite 7029, Markham, ON L6C 0J1 Phone: 905.534.2324 www.lenmarkgroup.com Proud supporter of:
Persons not in our free distribution area may subscribe. Canada: $19.78 for 4 issues. ($17.50 plus $2.28 HST) For subscription inquiries email: info@healthylivingmagazine.ca All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited. Information presented is compiled from sources believed to be accurate. However, the publisher assumes no responsibility for errors or omissions. The publisher assumes no responsibility for the claims in items reported or for the opinions expressed by our writers. The information in this publication is not intended to replace or substitute for medical, legal or financial advice. Always seek advice from your physician or other qualified health provider regarding any medical condition or treatment. We welcome your suggestions. Unsolicited manuscripts are invited, but will not be returned.
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4 | HL Markham
up front Dr. Kevin Brown invites you to the annual
Mouthguard Clinic
July 4 – August 25, 2013 Phone 905 415 7700 to schedule your appointment. “Prevention is the best medicine.”
Main Street Markham Farmers’ Market Saturdays 8:00am – 1:00 pm Through Sept. 28, 2013 132 Robinson Street (2 lights north of Hwy. 7 and Markham Road) mainstreetmarkham.com
Go Exotic with Ontario Tender Fruit! Move over fruit crumble, there are exciting new ways to serve ripe, juicy peaches and plums from the Niagara Peninsula. Slip these sweet treats into main courses, salads and desserts for all of your late-summer celebrations. For delicious recipes such as Moroccan Spiced Chicken with Quinoa and Roasted Peaches, Roasted Cauliflower with Peaches, Raisins and Mint, Plum, Hazelnut and Endive Salad, and many more, visit food landontario.ca.
A New Reason to Smile in Markham Dr. Daniel Seah is pleased to announce the opening of his new office at 3985 Highway 7 East, Unit 102. Forestbrook Dental’s mission is to promote optimal dental health for the entire family by providing individualized clinical care in an environment where every patient feels welcome, comfortable and understood. 905 305 8872. forestbrookdental.com
PARKS
& PATHWAYS
Markham has over 22 kms of scenic pathways that include 12 bridges, providing access for walkers, joggers and cyclists to enjoy some of the most beautiful areas in Markham. Get outside and enjoy Markham’s beautiful Parks & Pathways. markham.ca
HL Markham | 5
up front Seeds For Change Challenge
Markham Pan Am Centre Located in the city’s developing downtown core, Markham Centre, this premier community centre will host water polo, badminton and table tennis, and Parapan table tennis competitions in 2015. The welcoming design of the 13,657 sq. metre (147,000 sq. foot) multipurpose centre features a glass front with splashes of colour. Inside, it boasts a triple gymnasium with approximately 3,158 sq. metres (34,000 sq. ft.) for training, competition and community use, as well as a 10-lane, 50-metre Olympic-sized swimming pool. The 12.5-metre-high clear ceilings of the centre’s field house also meet international badminton, volleyball and other sport height requirements for an ideal field of play. The centre also makes space for several all-purpose rooms, meeting areas and a two-level fitness centre for optimal community use at the 2.4-hectare property at 16 Main St. Unionville.
Markham Stouffville Hospital Renovation Update: Department Moves As part of the hospital’s ongoing renovation, several departments have moved. Where you register for your appointments may have changed. Health Information (Health Records): Health Information has moved to it’s new permanent location on the 1st Floor of Building A, Room A1681. Breast Health Centre: The Breast Health Centre has moved down the hall from it’s current location. Cashier: The Cashier has moved to the Link Lobby. Registration: Are you visiting the hospital for an appointment? The location where you register BEFORE going to your appointment may have changed.
6 | HL Markham
Seeds For Change has challenged York Region residents, and all Canadian communities each to grow 2015 new food gardens by 2015. Seeds For Change provides community members hands-on education through growing, harvesting, celebrating and sharing locally grown food, in school grounds and underutilized spaces. The ‘2015 plots by 2015’ creates a framework to guide communities in establishing more food producing gardens and will create a new standard for how people grow and consume healthy, local and affordable food. To learn more, and to find out how you can get involved, visit seedsforchangegardens.org
3 ways with
tomatoes
Juicy Ontario field tomatoes are ripe and ready to eat from July to October. Enjoy their fresh flavour like this: Halved and grilled for 3 to 5 minutes, then topped with sautéed minced garlic and grated Romano cheese. Sliced and arranged on a platter with Ontario arugula and fresh basil for Tomato Bocconcini Salad with Steak. Mixed with cooked bow tie pasta, Ontario corn kernels and pesto for an easy pasta salad that’s delicious with grilled Ontario rainbow trout fillets. foodlandontario.ca
up front
Corn
on the grill Sweet Ontario corn, fresh from the fields, is so tasty and simple to prepare on the barbecue. Here’s how: Step 1: Soak the cobs, with husks on, in cold water for at least 30 minutes. Step 2: To avoid flare up, trim off any loose strands of husks. markham-magicmat-ad-healthyliving-4.626x7.5in.pdf 1 Step 3: Place on grill over medium-high heat; close lid and grill, turning frequently, for about 20 minutes or until husks are charred and corn is tender. Step 4: Remove the husks, coat with butter and sprinkle with now with max interval training™ a dash of salt. For a great dinner party side, coat the cobs with fresh dill, thyme or rosemary butter. Delish! Any leftovers? Slice grilled corn off the cob to enjoy in Chili, Chowder, Corn bread, Grilled Corn and Sausage Salad or Southwest Caesar Salad with Grilled Steak.
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HL Markham | 7
new &newsworthy
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DELAROM
The Natural Science of Beauty Delarom is a professional natural skincare line which is scientifically advanced, delivering impressive anti-aging results. Infused with organic botanicals, high quality essential oils and advanced patented bioechnology. Delarom respects the environment through a quality and efficiency charter, resulting in 0% parabens, 0% phenoxyethanol, 0% mineral oils, 0% silicone and 0% animal origin ingredients. Available at spas across Canada, including Ici Paris, 370 Danforth Avenue, Toronto 416 461 1774.
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Bear Naked Granolas
Pure Power Bear Naked’s signature Fruit & Nut and Peak Protein granolas are now available in new Bear Naked Morning Power Packs. They’re made with 100 percent pure and natural ingredients you can see and recognize, have zero grams of trans-fats, and no cholesterol, hydrogenated oils or high fructose corn syrup. These convenient, one-serving pouches make powerful nutrition portable. Available at grocery and health food stores. bearnaked.com
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Renaissance Glove by Daniele Henkel
A Smooth Move for your skin For fall get rid of unwanted dead skin and activate microcirculation with a true 100% natural health product. The Renaissance Glove’s woven fibers derived from eucalyptus and spruce help tone and oxygenate the skin in order to ensure that beauty products (sunscreens and hydration lotions, etc.) penetrate, for a more even application and glowing tan. Post-summer exfoliation can have truly astonishing results, such as all over improved skin texture and glow, which combats the appearance of dark marks, dry skin, hyper pigmentation and blemished skin. Available at drugstores and spas across Canada.
8 | HL Markham
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A simply satisfying snack Simply Whey is designed to be the perfect nutritious snack for those who are gluten or soy intolerant and also for those who have nut allergies. Like the Simply Bar, Simply Whey has the most protein (15g) with the least calories (140cal) of any natural food bar. Protein keeps you feeling fuller, longer. Each bar has more fiber than sugar, no sugar alcohols, and is low glycemic. Protein in your diet can keep your energy levels most sustained and equal compared to sugar packed protein bars. healthysimplychoices.ca.
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HL Markham | 9
cover story
Nothing beats fresh vine-ripened tomatoes still warm from the summer sun!
10 | HL Markham
Eating in Season How to eat your way to health all year round Eat local. Eat what’s in season. Eat organic. Confused by multiple messages about what to eat and where to shop? You are not alone. Why Mother Nature really does know best when it comes to eating healthily. by Shawn Nisbet
Do you know what produce is in season in your area at the moment? Once upon a time, people ate certain foods only when they were readily available, accessible and in season. These days, however, thanks to modern food processing techniques and worldwide distribution, we can find almost any food on our grocery shelves throughout the year. The result? Grocery aisles look very similar regardless of the season. Technology enables us to eat the same fruits and vegetables throughout the year, but that doesn’t make this the optimum way to nourish our bodies. Eating the same foods year round with little variety may even increase our susceptibility to food intolerances and allergies. Many scientists, researchers and natural health experts think eating the right kinds of foods at the right time of year is crucial to a healthy lifestyle. Seasonal foods reconnect with the organic cycle that nature intended for us. Our ancestors ate seasonal food because they didn’t have a choice. We, on the other hand, can make the informed, educated choice to eat only foods grown seasonally. Growing conditions change from spring to summer and then again from
fall to winter. For the greatest freshness, flavour and nutrient value, it’s important to know which foods are locally grown and in season.
Suggestions for Eating Seasonally In spring, focus on tender, leafy vegetables such as Swiss chard, spinach, kale, dandelion greens, romaine lettuce, fresh parsley and basil. In summer, fill your diet with light, cooling fruits such as berries, strawberries, apples, pears and plums. Traditional Chinese medicine says summer vegetables should also be light and cooling: summer squash, broccoli, cauliflower and Brussels sprouts. Summer spices and seasonings include peppermint and cilantro. Fall brings the autumn harvest and warming foods such as sweet potatoes, onions, carrots, parsnips and garlic, while warming spices and seasonings include ginger, peppercorns and mustard seeds. Winter calls for really warming foods. Foods that take longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category, including fish, chicken, beef and lamb, as well as eggs, corn and nuts.
Some vegetables and fruits – such as apples, onions, carrots, cabbage, beets, mushrooms and potatoes – are good buys most of the year. Whatever the season, be creative! Let the natural backdrop of spring, summer, fall and winter be your guide.
The Dirty Dozen: the 12 Most Contaminated Fruits and Vegetables Developed by the Environmental Working Group, the Dirty Dozen is a list of fruits and vegetables most highly contaminated with pesticide residues. If you are unable to purchase only organic produce, this list will help you minimize your intake of pesticide residues by avoiding the foods listed. The EWG’s simulation of consumers eating high and low pesticide diets showed it is possible to decrease exposure to pesticides by 90% by avoiding those foods most highly contaminated and selecting the least contaminated. (www.ewg.org/ foodnews/) Also, try to use organic products when consuming tea, coffee, chocolate, rice and dairy products (milk, cheese, eggs and butter), as well as meat products if your finances allow. HL Markham | 11
What the Research Says
The Dirty Dozen Celery Peaches Strawberries Apples Cucumbers Nectarines (imported) Bell Peppers
Hot Peppers Spinach Cherry Tomatoes Kale/Collard Greens Potatoes Summer Squash Grapes
The Least Contaminated Onions Watermelon Avocados Grapefruit Sweet Corn Sweet Potatoes Pineapple Honeydew Melon
Cantaloupe Mango Mushrooms Frozen Sweet Peas Papaya (non-GMO) Kiwi Cabbage
A 1997 study conducted by the Ministry of Agriculture in London, England found differences in the nutrient content of pasteurized milk in summer versus winter. Iodine was higher in winter, while beta-carotene was higher in summer. The research discovered these differences in milk composition were primarily due to differences in the diets of the cows. With more salt-preserved foods in winter and more fresh plants in the summer, cows produced nutritionally different milks during the two seasons. A Japanese study found threefold differences in the vitamin C content of spinach harvested in summer versus winter.
Why Eat in Season? Eating in season can save you money. The sheer abundance of seasonal local produce makes it less expensive: it’s the basic law of supply and demand. Also, there’s no comparison when it comes to freshness and flavour. Think of the packaged herbs you see in grocery stores during the winter: usually a few limp, black-specked, moldy leaves for quite a cost in contrast to the bright green, crisp herbs you can find seasonally in grocery stores and local farmers’ markets. In winter, fresh produce is either grown in a hothouse or shipped in
Did You Know? Fall is apple season!
12 | HL Markham
Apples are healthiest when eaten raw Apples are best when in season (September to November) Store apples in the refrigerator once ripened to your individual taste One pound of apples yields 3 cups of pared and sliced or diced (equivalent to 3 medium apples) Toss peeled and sliced apples with lemon juice to prevent discoloration You can peel the fruit of its skin, but that doesn’t remove the pesticides from the inside. The fruit ate those pesticides and herbicides in order to grow, so they’ve become a part of the fruit itself. However, washing and/or peeling fruits will go a long way to removing the harmful substances.
from other parts of the world: both affect the taste. Compare the dark red, vine-ripened tomato still warm from the summer sun to a hothouse tomato purchased in winter – barely red and lacking in flavour. During the summer and fall, local grocery stores are full of fresh produce grown in Ontario, Canada and the U.S. In the winter, be aware of where fresh produce is coming from and make wise choices. Frozen organic might be a healthier choice.
Nutrients Lost in Transit Transported crops must be harvested early and refrigerated so they don’t rot en route. They may not ripen as effectively as they would in their natural environment, and as a result, they don’t develop their full flavour and nutrients. It’s hard to be enthusiastic about eating six to 10 servings a day of flavourless fruit and veg; it’s even harder to get your children to be enthusiastic!
Better Nutritional Content = Better Overall Health By eating freshly harvested produce, you rotate your foods, thereby preventing the development of food intolerances. You also reap the health benefits of a diet that is diverse and naturally detoxifying: seasonal foods have much higher antioxidant content than non-seasonal. For example, in traditional Chinese medicine, spring is associated with the liver, one of the body’s primary detoxification organs. Spring is also the time when dandelion and other bitter greens, which support the liver and its function of cleansing the blood, are fresh and readily available. Recent research has shown strawberries to be surprisingly fragile, perishable and delicate. Scientists took a close look at storage time, storage temperature, storage humidity and degree of ripeness. On average, two days is the optimal time for strawberry storage without major loss of vitamin C and polyphenol antioxidants. It’s not that strawberries become dangerous to eat or invaluable after two days; it’s just that longer storage time results in more nutrient loss.
The Truth About Organic How do you know if food that’s labeled organic really is? Here’s a general rule about those numbers on the stickers attached to fruits and veggies: Four-digit number: it’s conventionally grown Five-digit number beginning with a 9: it’s organic Five-digit number beginning with an 8: it’s genetically modified (GMO)
To find out what’s harvested seasonally in your area and to find farmers’ markets near you, visit www. localharvest.org. When you eat seasonally, you support local farmers and the sustainability of the entire economy. Seasonal eating reduces the number of food miles your food travels before it reaches your table. The more you eat local, the less chance you will consume food flown half way across the world, in effect consuming that much more fuel.
Time to Fight Back!
Eating in Season in Ontario Because of our limited growing seasons, it’s virtually impossible to eat locally and in season 100% of the time. If you can, grow your own. You’ll know exactly what went into growing those foods and you can enjoy them at their peak the day they are harvested. If gardening isn’t your thing, try to make weekly visits to a local farmers’ market.
We must reclaim our dinner table and health from the food industry. Did you know: We eat over 50% of our meals out of the home compared to less than 2% 100 years ago. Most meals eaten at home are produced in plants, not grown on plants. Most of our food choices come from a food chemist’s lab, not a farmer’s field. Cooking and eating whole fresh foods at home can be cheaper, more fun and simpler than most people think.
Remember Gandhi Yes, Gandhi! He said we should never mistake what is habitual for what is natural. Case in point: some countries are very poor, yet they eat extremely well – small amounts of animal protein with an abundance of vegetables. So try to eat in season and eat clean. Common sense and scientific research concludes that if we want healthy bodies we must eat the right foods: real; in season; whole; local; fresh; unadulterated; unprocessed; and chemical, hormone, and antibiotic-free. There is no role for foreign molecules such as trans fats and high-fructose corn syrup, or for industrially developed and processed food that interferes with our biology at every level. Bon appetit! HL
Shawn M. Nisbet, RHN, CFA is a Registered Holistic Nutritionist, Certified Fitness Consultant & Nordic Pole Walking Master Instructor. Tel: 416.804.0938. Email: info@shawnnisbet.com. www.shawnnisbet.com.
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HL Markham | 13
There’s no question obesity is a major problem in Canada, but as psychologist Dr. Heather Wheeler warns, the meteoric growth in eating disorders poses an even more devastating threat. By Dr. Heather Wheeler
EDai stoi rndge r s What You ‘NIED’* to Know Now Summer. What a beautiful time of year! The time to wear lighter clothing, get some fresh air and enjoy the sunshine. It’s also the time to get ready for weddings, wear swimsuits, stress about going back to school – all of which unfortunately triggers many people to try to shed some pounds. Hating our bodies has become the new norm – and that’s scary. People of all ages have learned to criticize their bodies more than they complain about the weather. *National Institute for Eating Disorders
14 | HL Markham
❚ Devastating consequences Statistics show this desire to ‘fix’ a core and natural part of ourselves starts very young. One study shows 43% of girls in grades 1 to 3 want to be thinner. At least one in four boys and girls aged 10 to 14 are dieting, even though they are in a healthy weight range. As a result, eating disorders (EDs) are now being diagnosed in young children. A study by Dr. Leora Pinhas from the Hospital for Sick Children shows
that kids aged five to 12 have a two to four times greater likelihood of having an eating disorder than they are Type II diabetes up to age 18.“In Canada,” she says,“obesity is found in 9% of kids; EDs are found in 18% of kids.” Which begs the question, why are we so worried about obesity? Those who study the body know the efforts people make to lose weight lead to a higher body weight in the end. Studies show kids who diet have a 324% greater risk of being obese than those who do not. Teens who diet are also 3.3 times more likely to binge eat and 5.7 times more likely to purge their food.
❚ Mirror image It all starts with body image, which is based on a subjective or personal perspective that could be very different from reality and what others see. The most beautiful bride or the sexiest man could be the most inwardly tormented by their self-image. As the Tri Delta foundation states in an ‘End the Fat Talk’ campaign, 80% of women would rather be hit by a truck than be fat! Body dissatisfaction stems from a myriad of issues, including living in a society that encourages us to look a certain way (whether realistically possible or not), an anxious or perfectionist temperament, distress about unrelated things in life, and comments or bullying about one’s appearance. Body dissatisfaction also leads people to engage in a host of unhealthy eating and exercise behaviours.
❚ EDs: the new pandemic Dieting and disordered eating behaviours have reached pandemic levels. They are so common that people fail to see the damage they do. Every day we are encouraged by the media and diet companies to eat less to weigh less. For most people, however, dieting only creates a vicious cycle, with restricting one’s food intake leading to lower metabolism, cravings, and/or binge eating. This cycle most often raises one’s natural body weight range and leads to more dangerous health consequences than if we just learned to lead a healthy
lifestyle without focusing on that number on the scale. We know people can be healthy and fit at any size. Unfortunately, a growing number of males and females (the ratio is now 1:3) are diagnosed with an ED. The National Initiative for Eating Disorders (NIED) is working hard to educate people about EDs and the dangers of dieting. NIED has been offering free symposia on a monthly basis, open to anyone, as well as support groups for those suffering from an ED and their families. On April 25th, they went to Parliament Hill to lobby for a national strategy for dealing with eating disorders in Canada. As it stands, the system is not fit to handle the prevalence and morbidity of the illness. Wendy Preskow, founder of NIED and mother of a 27-year-old who has chronic anorexia nervosa, says: “If my daughter asked for help today, she would have nowhere to go for immediate treatment.”This young woman has sat on wait lists for months, only to lose the motivation to get better by the time she was seen.
Did you know? ❚ 43% of girls in grades 1 to 3 want to be thinner ❚ At least one in four boys and girls aged 10 to 14 are dieting ❚ Kids aged five to 12 are two to four times more likely to have an eating disorder than Type II diabetes up to age 18 ❚ Obesity is found in 9% of kids; EDs in 18% ❚ Kids who diet have a 324% greater risk of being obese than those who don’t ❚ Teens who diet are 3.3 times more likely to binge eat and 5.7 times more likely to purge their food
❚ More help is ‘NIEDed’ now Eating disorders are complex illnesses that only specifically trained health care professionals can treat effectively. People with EDs suffer from brain changes that often make it difficult to get past the fear of eating again. The preoccupation with body and food goes beyond having ‘bad body days’ and persistently impacts negatively on one’s emotions, relationships and occupational functioning. According to Dr. Gail McVey, Director of the Ontario Coalition for the Prevention of Eating Disorders (OCOPED), the Canadian ED treatment system is likely reaching only about 30% of people suffering from EDs. It is likely the other 70% who do not get treatment are either in denial about their illness or have not yet been identified by their primary health care physicians. EDs are 12 times more likely to kill youths aged 15 to 24 than any other illness. That’s why NIED is so passionate about making a difference. More people ‘NIED’ to know about EDs. EDs cut
across all ages, genders, cultures and SES groups. If we can catch sufferers early and get them into treatment more quickly, therapy is shown to have a very high – about 80% – success rate. Hopefully, with NIED and the government’s support, we will reach more people with EDs and their families, get them talking about their distress, and help them get better faster. We can all play a role in changing the conversations we have about our bodies. Choose to talk about something other than how much you hate your body and which diet you are on. Find uniqueness and strength beyond your body. Work to stop hating the body you were meant to have so you can live a healthier, happier life. Then you can start feeling good about springtime again! HL National Institute for Eating Disorders. nied.ca To get involved, contact NIED at wendy@nied.ca.
HL Markham | 15
dental health
Fight the Fear and Toughen Your Teeth
What is it about going to the dentist that makes people anxious? How can you overcome it? By Andrea Markus, CDA – II The sights. The sounds. The smells. The dread. Going to the dentist evokes fear in most people. The question is, why? What is it about the going to the dentist that makes you the most anxious? Whilst pondering that question, consider the following information. The purpose of this article is to discuss the different types of dental fear, its’ effects on your health and most importantly how you can overcome it.
Types of Fear Two months ago, I had a patient in my chair who had never had decay (a cavity) in their teeth before. Hence, they had never needed restorative treatment (a filling). The patient told me they were scared. Upon asking why, they told me how all their co-workers mentioned how bad and painful going the dentist is. Consequently, induced into my patient was a fear of the dentist that had never been there before. Continued on page 18
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16 | HL Markham
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Continued from page 16 The true anecdote described above is an example of subjective fear. In short, you may have a fear of the dentist only because others have suggested you should fear it or seeing how the media portrays dentists. A solution is to be accurately informed. Ask your dentist! A good dentist will be happy to answer any questions you may have. Try researching trusted sources such as the Canadian Dental Association’s website. Following their treatment, I asked my patient how they felt.“Great!” they said,“I have no idea what everyone at work was talking about. I have no complaints.” Remember, subjective fear is something you can control. Related to previous experiences and memories of dental treatment is objective fear. Perhaps you had a negative dental experience as a child or it may have been more recently. Feelings of uneasiness, anxiety and trepidation may alter your view of future dental treatment. This type of fear may be more difficult to deal with.
Health Effects 9%-15% of Americans avoid dental treatment because of their fear. The oral health effects can be detrimental. Regular prophylaxis, also known as cleanings, reduces the amount of plaque and calculus (tartar) in your mouth. When calculus is allowed to build up, it can cause gingivitis (inflammation of the gums). Gingivitis if left untreated can lead to periodontitis – inflammatory disease of the supporting tissues of the teeth. The tragic result is bone loss and loss of teeth.
18 | HL Markham
With poor oral health come other side effects. One such side effect is an increase in heart problems. The bacteria on your teeth are able to disperse into the bloodstream and stick to fatty plaques in the coronary arteries. Hence, periodontal disease can be part of the cause of clot development and heart attacks.
Ways You Can Overcome Your Fear Although there are many, here are a few ways to help with your fear: Match yourself with the right dentist. When you have a dentist you can trust, you will feel more at ease communicating with them. Find a distraction. Think about other things besides your treatment such as listening to music. Be optimistic. Your dental treatment is for the betterment of your overall health. Everything will be fine when the procedure is over. Tell yourself to be strong. Imagine how proud you will feel because you endured! In serious cases of dental phobia, you may want to find a practice that offers Nitrous Oxide Sedation, IV Sedation or prescribes sedation medication. I often say to my patients,“If you want to see us less – besides your regular check-ups and cleanings – you have to floss and brush more.”A little courage and TTLC (Tooth Tender Loving Care) will go a long way in a happy smile and a better quality of life. HL
seniors
Home Is Where the Heart Is By Opal L. Rowe, MSc, MBA, CPCA There is a general myth that if you live long enough, you will end up in a nursing home. Institutionalizing seniors is actually a relatively new phenomenon, one that has grown tremendously with urbanization. Long before the advent of nursing homes, seniors were primarily cared for at home by family members. However, with the changes in social and economic dynamics, home care has evolved, and although family members still play a major role, there are many more types and sources of home care than in the past.
Why Home Care? Home is where the heart is. Home has such positive associations. When we are feeling ill, we go home. When we are feeling well, we enjoy the sanctity of our residences and the joy of being with our loved ones. Living at home keeps the elderly independent. None of us wants to be totally dependent and helpless. With some assistance, seniors can continue to function as viable members of society. It promotes health and well-being. Seniors who live at home are less likely to acquire infections and other complications that they would normally pick up while living in a group setting. Individuals are allowed the maximum amount of freedom. Nursing homes and other institutions offer more regimented, regulated environments. Care at home takes place in an individualized, familiar setting. Personalized care is delivered one-on-one. Home care is tailored to the daily needs of the family and the individual, whether they are as simple as having a companion or as
complex as personal care. There is also no “waiting for one’s turn” when care is needed. It does not require an initial major commitment or decision. Home care is flexible and does not involve any major life changes (like moving or selling your house).
What is Home Care? The two most common types of home care service are: Homemaking and personal support services Health professional services However, other specialized services are available for seniors in their homes. These include: Wheelchair accessible transportation Foot care services Meal delivery (e.g., meals on wheels) Emergency response (e.g., Lifeline) Professional hairdressing Home maintenance (e.g., snow removal) Security checks/reassurance Friendly visiting In addition, there are also community-based services for seniors living at home. These services are almost exclusively provided by not-for-profit organizations and include: Adult day programs. These programs consist of structured and supervised recreation and physical activities for seniors who need care and support. Meals and transportation are usually provided. Congregate dining programs. Meals are offered in a dining hall for a group of seniors. Transportation is generally available to and from the facility. HL Markham | 19
Shopping trips and outings. Transportation is provided to supermarkets, malls, etc. at specific dates and times. Homemaking & Personal Support Most seniors can continue living at home independently for a long time if they have assistance with activities of daily living. Such activities include: Homemaking House cleaning Laundry Shopping Paying bills Preparing meals Personal Support Personal hygiene care Assistance with transfers Eating Toileting Escort to appointments Health Professional Services Health professional services are offered by nurses, physiotherapists, occupational therapists, social workers, dietitians and social service workers. They are provided temporarily if one is recovering from hospitalisation, or on an ongoing basis if one needs continual help because of an illness, chronic condition or injury.
Who Provides Home Care Services? The Provincial Government Among other things, Community Care Access Centres (CCACs) coordinate health care services for seniors and people with disabilities who need help living independently. There is no charge for home care services that are offered by CCACs, but like everything else, these resources are limited. Eligibility is based on need and is determined by an assessment. CCACs will also direct clients to not-for-profit or private services in the community. Recipients of home care services through CCACs cannot select the company that provides the care or the caregiver assigned, and generally cannot choose when they receive service. Not-for-Profit Organizations These organizations are community based and provide a range of homemaking and personal support services. Many also offer meals on wheels, community dining, adult day care programs, and transportation to doctor’s appointments. Not-for-profit organizations charge for their services, though some of them are subsidized. Unlike private companies, not-for-profits cannot offer flexible scheduling, choice of caregivers, etc. Private Companies Some private for-profit companies provide specialized services such as wheelchair accessible transportation or meal delivery. The majority, however, are home care agencies that boast a
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wide range of homemaking and personal care options. Some homecare agencies also offer limited health professional services (e.g., physiotherapy and nursing).
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Private Individuals Due to their limited resources and/or lack of flexible options, CCACs and not-for-profit organizations cannot meet the demands of everyone who requires home care. Where alternate or supplementary care is required,110 many families will consider Copper Creek Dr. hiring private individuals for cost effectiveness, rather #407) than working (9th Line and Highway with a reputable agency. A poll by the Ontario Home Care Association (OHCA) in 2010 showed that 65% of respondents were either unaware or unsure of the risks inherent in directly hiring an individual to provide care. The decision to purchase care should be made as carefully as the decision to purchase any other service. Some of the key advantages of hiring an agency over a private individual are: The medical professionals of Boxgrove Selection: A homecare agency will only recruit staff with Medical Arts Building: the proper training, qualifications and temperament. They will ensure that candidates are legally entitled to work in ß Markham-Stouffville Urgent Care Centre Canada, do reference and background checks and verify ß Physical Therapy One / Healthy Living Clinic / personal identification and credentials. In Motion Orthotics Supervision & Education: Job descriptions, ongoing ß Boxgrove Dental Carespecific to an individual’s education, and training on tasks needs ßare essential for all caregivers, especially in a home Markham East Vision Centre setting.ß An Agency will work with the to develop a Gamma-Dynacare Medicalfamily Laboratories plan of care. They will also have policies and procedures in ß Markham Hearing Centre place to prevent senior abuse.
Financial Reporting: The onus of ensuring tax obligations falls on the employer. A reputable homecare agency will follow the reporting requirements, make the requisite employee deductions and submit the appropriate filings on a timely basis. Coordination of Care: Care needs can change frequently. Home care agencies can increase or decrease the level of service at short notice and are responsible for covering unexpected personnel absences (sick days, vacations, etc.) thereby ensuring seamless caregiving support. Homecare agencies also have ready access to medical equipment, healthcare providers, including CCACs, and other professionals if required. Staff Liability Coverage: Guarding against injury to staff and maintaining appropriate workers’ compensation insurance are critical, as caregiving tasks often include lifting, transferring or bathing and OHIP does not cover workplace injuries. Reputable homecare agencies also ensure that their workers ß LMC Endocrinology Centres are bonded in the event of theft. Other legal issues such as ß Markham Imaging Consultants human rights complaints against wrongful dismissal are also ß Dr. Gita Singh, Obstetrics &agency. Gynecology the responsibility of the home care When seeking help with home care, is wise to choose ß Markham Stouffville Cardiology itAssociates reputable organizations that guarantee a high standard of ß Markham Institute of Cosmetic Plastic Surgery service provision. By choosing a homecare agency, families can ß Boxgrove Family Practice minimize their workload, mitigate potential threats, and spend ß Dr.quality Heather Assoc.loved Psychological Centre more timeMcLean with their&elderly ones. HL
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nutrition
The Best Foods for Your Summer Workout Are you kick-starting your physical activity this summer? The right nutrition pre and post exercise can make the biggest difference on your performance and how your body feels. Jump start this season on the right foot with the right foods! By Rosanna Lee
When we exercise we tend not to think too much about our pattern of food and drink consumption until something hits us; be it exhaustion, lack of performance, or stamina. Not only should we be thinking about how many calories to consume, but also what kinds of foods and drinks we should be eating at particular times to enhance our performance and speed our recovery periods.
Cardio Exercise If you run, jog, row, or do circuits as part of your cardio exercise, you might want to get most of your calories from carbohydrates. Carbs provide your muscles with glycogen, a form of energy that helps fuel your workouts and keep you going for longer. Good sources of carbohydrates include whole grain breads, pastas, rice, cereals, legumes, and fruits. Remember, for every hour of cardio you should aim to get at least 30-60 g of carbohydrates through snacks, sports drinks, energy bars, dried fruits, gummy bears or energy gels. Don’t forget to refuel at every hour if you are doing longer periods of cardio and replenish your fluids (150 – 375 mL) every 15-20 minutes. Protein is also needed to help your body recover. Experts typically
22 | HL Markham
recommend 1.2-1.4 g of protein per kilogram per day for endurance exercises.
Weight and Strength Training Exercise If you are lifting weights, using stretch bands for resistance, doing presses or any activity with the intent to build lean muscle, you need a combination of carbohydrates, protein and fat to support and supplement your workout. Eat a combination of protein-rich foods with adequate carbohydrates and hearthealthy fats. Protein is essential to building and repairing muscle and providing amino acids for fuel, however, it is only used as a minor energy source during your workout. Carbs are the predominant energy source during a strength training workout, therefore, make sure you have enough carbs pre-, during and postexercise. Your carbohydrate and protein needs will vary depending on the intensity and the duration of your training. Typically, male and female adults need 0.8 g of protein per kilogram of body weight per day. This amount of protein should be adequate enough to support your body and the amount of physical activity you do. However, very active individuals who train intensely for several hours each day may need more protein in their diet. For such individuals, experts recommend
1.2–1.7 g of protein per kilogram of body weight per day. Excellent sources of protein include lean meats, poultry, fish, fat-free or low-fat milk, yogurt and cheese, eggs, legumes and soy products. If you are vegetarian, you can choose to get your protein from legumes, nuts, grains, eggs, milk and, or fish. With enough protein from meals, snacks and fluids during the day, you will not need additional supplementation or protein powder like whey or soy. Don’t forget to look for foods and ingredients that contain more healthy fats (monounsaturated and polyunsaturated) like olive oil, canola oil, avocados, olives, almonds, peanut butter, walnuts, salmon, tuna, sardines, tofu and soymilk. With the right arsenal of nutrition knowledge you can improve your workout performance and feel great about it this summer. Have a happy workout! HL Rosanna Lee (P.H.Ec., M.H.Sc., B.A.Sc.) is a Professional Home Economist with a strong academic and professional background in nutrition and health education, physical activity, and public health communication. She has worked extensively with organizations like The Heart and Stroke Foundation of Ontario and Dietitians of Canada’s EatRight Ontario. Email: rosannalee88@ gmail.com. Phone: 647.889.8854
Nutrition Guide: Cardio Exercise Workout Period
45 min – 1 hour before workout
Recommended Intake
Examples of Foods
Eat a carbohydrate-rich snack.
Whole grain cereal bars Granola Dried Fruits Yogurt and fruit Smoothie Small bowl of cereal with milk Peanut butter and honey
on toast with instant breakfast drink Oatmeal with brown sugar and almonds, skim milk and banana
Examples of Fluids
Make sure you are adequately hydrated before you start your workout. If needed replenish your fluids with energy drinks, water, juice or milk.
≥ 1 hour workout
Carry a carbohydrate-rich snack to refuel your muscles. Aim to refuel at every hour of exercise.
Banana Berries Energy bars Granola or sports bars Sports gels, gummies or chews Crackers Yogurt
Continue to replenish your fluids with sports drinks, water, juice or milk to replace the water and electrolytes lost through sweating.
Post-workout
Replenish your body with a combination of carbohydrates and protein in a 3:1 ratio. Such foods will help your body speed up its glycogen replacement. Eating some post-cardio foods will help you replace your sodium and potassium lost from your workout and it will give you the energy to continue your day.
Smoothies made with milk or soymilk and banana Fruit and an energy bar or granola Slice of bread or ½ bagel with yogurt and fruit ½ chicken or tuna salad sandwich with a piece of fruit
Continue to replenish fluid and electrolytes with sports drinks, water, and/ or milk if you continue to feel thirsty.
Examples of Foods
Examples of Fluids
Nutrition Guide: Weight and strength training Exercise Workout Period
Recommended Intake
45 min – 1 hour before workout
Eat a carbohydrate-rich snack with some protein to top up your muscles’ energy stores. Liquid meal replacements are adequate energy supplements if you are concerned about eating whole foods before a workout.
Whole grain cereal bars Granola Dried Fruits Yogurt and fruit Smoothie Small bowl of cereal with milk Cheese or peanut butter on crackers
Make sure you are adequately hydrated before you start your workout. If needed replenish your fluids with energy drinks, water, juice or milk.
≥ 1–2 hour workout
Carry a carbohydrate-rich snack to refuel your muscles. Aim to refuel at every hour of exercise.
Banana Berries Energy bars Granola Crackers Yogurt or cheese
Continue to replenish your fluids with sports drinks, water, juice or milk to replace the water and electrolytes lost through sweating.
Post-workout
Consume a carbohydrate-based meal or snack with protein to support your body’s muscle repair and building. Aim to get a least 2-3 servings of milk and alternatives and meat and alternative food groups based on Canada’s Food Guide to Healthy Eating.
Smoothies made with milk or soymilk and banana Fruit and an energy bar or granola Whole wheat pasta salad with chicken breast strips Brown rice with grilled salmon and vegetables Yogurt parfait
Continue to replenish fluid and electrolytes with sports drinks, water, and/ or milk if you feel thirsty.
HL Markham | 23
Teens and Depression Just being a teenager or cause for greater concern? By Kelly MacDonald, Laura Spiers and Camille Cato
There are many misconceptions about depression in teenagers. The occasional bad mood or acting out is to be expected, but depression is something different and should not be ignored.
A
s teenagers face many challenges and pressures, their mental health is much more fragile during this time period. The transition into adulthood is not always a smooth one, as there can be parental conflicts, social/peer pressures, and identity formation issues. Only one in five teenagers receives help, as teens usually rely on their parents, teachers and other caregivers to recognize their suffering and help get them the attention they need. Although it is not always easy to differentiate
24 | HL Markham
between depression and normal teenage moodiness, some occurrences may indicate a more serious problem and the need to seek help from a professional.
Signs/Symptoms of Depression Sadness or hopelessness Irritability, anger or hostility Tearfulness or frequent crying Withdrawal from family and friends Loss of interest in activities Changes in eating or sleeping habits Restlessness and agitation Feelings of worthlessness and guilt Lack of enthusiasm and motivation Fatigue or lack of energy Difficulty concentrating Thoughts of death or suicide
How common is teen depression? According to the 2006 Canadian Community Health Survey, the rate of depression for teens aged 15 to 18 is 7.6%: 4.3% for males and 11.1% for females. That’s about one in 20 boys and one in 10 girls.
Triggers for Teenage Depression Teen depression may stem from various biological, psychological and environmental factors, some of which may include: Feelings of little control over life events Influence of sex hormones during puberty Independence conflicts with parents/ guardians Breakups Long term illness Bullying and harassment at school Child abuse (sexual and physical) Lack of social skills Eating disorders
What’s ‘normal for teens? Occasional acting out, angry or tearful outbursts Angst about ‘who am I’, ‘where am I going in life?’ or ‘what’s the purpose of life?’ Impulsivity, poorly thought-through decisions, failing to foresee consequences
Disregard for, or arguing about, household rules and parental wishes Mood swings Procrastination and academic underachievement Going to sleep very late, sleeping well into the day, especially on weekends Many expressions of depression surface in the teenage years. Do not ignore possible symptoms. If in doubt, consult a professional. The best forms of treatment are proactive. Many rebellious and unhealthy behaviours or attitudes in teenagers are actually indications of depression. Here are some common warning signs. Problems at School. Depression can cause low energy and concentration difficulties. At school, this may lead to poor attendance, drop in grades, or frustration with schoolwork in a formerly good student. Running Away. Many depressed teens run away from home or talk about running away. Such attempts are usually a cry for help. Drug and Alcohol Abuse. Teens may use alcohol or drugs in an attempt to ‘self-medicate’ their depression.
Low Self-Esteem. Depression can trigger and intensify feelings of ugliness, shame, failure and unworthiness. Lack of Motivation. Feelings of hopelessness, guilt, excessive worthlessness and difficulty making decisions are indicative of depression. Internet Addiction. Teens may go online to escape their problems, but excessive computer use only increases their isolation, therefore increasing their depressive feelings. Reckless Behaviour. Depressed teens may engage in dangerous or high risk behaviours such as reckless driving, out of control drinking or unsafe sex. Violence. Some depressed teens, usually boys who are the victims of bullying, become violent towards themselves or others. Disordered Eating. Drastic food preference changes such as overeating or loss of interest in food resulting in dramatic weight loss/weight gain may be an early sign that something is not right. Social Withdrawal. Teens may begin avoiding family, friends and social activities. Social isolation can worsen the depression and trigger a cycle that needs
to be mitigated. Physical Complaints. Teens suffering from depression will commonly complain about physical symptoms such as fatigue, stomach aches and headaches.
Suicide: True Threat or Attention-Seeking? Teens who are seriously depressed often think, speak or make attention-getting attempts at suicide. Sadly, an increasing number have been successful. It is important for parents, friends, guardians and teachers to be aware of the signs of depression or suicidal ideation and take them seriously. Depressed teens who also abuse alcohol or drugs are at a greater risk for suicide as the substance use may intensify their depressive feelings, or give them the courage to act out those feelings.
Suicidal Warning Signs in a Depressed Teen Talking or joking about committing suicide Saying things like ‘I’d be better off dead’, ‘I wish I could disappear forever’, or ‘there’s no way out’
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Seeking out weapons, pills or other means to carry out the act
What Can Teens’ Guardians Do? Share your concerns with them in a non-judgmental way, encouraging them to share what they are going through. Let them know you are there for support. If a teen initially shuts you out, don’t give up; be persistent. Talking about depression may be uncomfortable for teens so let them know you’re there to listen. Resist urges to criticize or pass judgment once they start to talk. Avoid unsolicited advice: the important thing is that they are talking. Acknowledge/validate what teens are experiencing/going through. Otherwise they will feel they are not being taken seriously and will avoid further discussion.
Treatment Options Talk Therapy Cognitive-Behavioural Therapy teaches ways of battling negative
thoughts, increasing awareness of symptoms and offering strategies to avoid worsening the condition. Family Therapy may prove helpful, offering support strategies to the household. Psychotherapy can help to understand adolescent thoughts, feelings and behaviours. Ask a doctor or therapist to refer to a Teen Support Group. Kids Helpline (1-800-668-6868) is a 24-hour phone and online counseling service. Exercise Physical activity helps to increase positive feelings and mood, as well as energy levels and metabolic functioning. By participating in even 30 minutes of exercise per day, teens will feel more refreshed, enlightened and better able to improve their mental health. Avoidance of Drugs and Alcohol When dealing with mental health issues like depression, it is important to avoid using any drugs or alcohol as they alter the mind and may affect judgment. Some
substances may worsen the symptoms of depression or may be used as a means to cope with depressive feelings, which might initiate other serious, long-term consequences.
Maintaining Treatment Remember, teen depression tends to come and go in episodes. Once a teen has had a bout of depression, he or she may be depressed again at some point. Keep in mind the signs and symptoms and be proactive in getting help. The longer depression is left untreated, the more damaging it is. Ask your doctor for a referral to someone who specializes in depression (psychologist, psychiatrist). Get the teen’s input throughout the treatment process: listen to them if they express being uncomfortable or not connecting with the psychologist or psychiatrist. You can always request another referral! HL Kelly MacDonald, Laura Spiers and Camille Cato, M.A. Psych. Assoc., are based at the Dr. Heather McLean and Associates Psychology Centre in Markham.
For Family, Classroom or Youth Group Discussion: Case Examples
Read the following scenarios of common teenage behaviour that may indicate signs of depression and discuss what suggestions you would have for handling the situation presented.
26 | HL Markham
Scenario 1:
Scenario 2:
Kaitlin and Cara have been best friends forever. Kaitlin noticed her friend was not returning her texts or calls, and was not posting on Facebook anymore. Cara was wearing long sleeves on the hottest days. When Kaitlin asked her about this odd behaviour, Cara showed her cut marks on the inside of her arm, saying, “That’s why,” but refused to say anything more. Kaitlin asked Cara,“Is something wrong?” and Cara replied “Life sucks, what’s the point? And if you tell anyone I’ll never speak to you again!” as she stalked off. She continued to ignore Kaitlin’s texts and calls. Is Cara suffering from depression and is she suicidal? Could it be related to drug use? Should Kaitlin do something or tell someone? Should she keep this secret? What should she say to Cara?
Tariq is a Grade 10 student, and his parents noticed he was losing weight. He wasn’t joining the family at dinner. His dad would yell at him for this and at times when he would sit with the family he would just push food around his plate. He would say he had a stomach ache. He claimed to be studying late at night, but his grades were slipping. His mom would drop by his room and try to talk, but he would brush her off and say he was fine. Tariq wouldn’t go out for dinner with family, began avoiding friends, and stopped going to mosque. Now, his homeroom teacher is calling to ask his parents if they notice any changes and to say she is concerned and that his grades are slipping. Is Tariq suffering from depression, and could he be suicidal? Does he have an eating disorder? Should his parents or teacher take some kind of action? If so, how should they approach it?
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recipe
Quick Korean Beef Salad This makes a terrific warm, gluten and dairy free meal. To save time, prepare the vegetables while the beef marinates.
per serving :
Preparation Time:
15 minutes 20 minutes
marinating Time: cooking Time: Serves:
4
30 minutes
374 calories, 25 g protein, 12 g fat, 42 g carbohydrates, 4 g fibre
1/4 cup (50 mL) tamari or soy sauce 2 tbsp (25 mL) Ontario Liquid Honey 1 tbsp (15 mL) sesame oil 4 cloves Ontario Garlic, crushed 1 tsp (5 mL) hot chili sauce (such as sriracha) 1/2 tsp (2 mL) finely grated gingerroot 8 oz (250 g) thinly sliced delicooked Ontario Beef 4 oz (125 g) thin vermicelli rice noodles 1 tbsp (15 mL) vegetable oil 3 cups (750 mL) thinly sliced Ontario Mushrooms 1-1/2 cups (375 mL) thinly sliced Ontario Sweet Red Pepper 4 Ontario Green Onions, sliced 4 large leaves Ontario Leaf Lettuce 1 tbsp (15 mL) toasted sesame seeds 1/4 cup (50 mL) fresh Ontario Coriander Leaves (optional) Preparation In bowl, mix together tamari sauce,
honey, sesame oil, garlic, hot chili sauce and gingerroot. Cut beef slices into 1/2-inch (1 cm) wide strips; stir into marinade. Let stand at room temperature for 15 minutes. Meanwhile, cook vermicelli according to package directions; and drain well. Measure 4 cups (1 L) and set aside. In large nonstick skillet, heat vegetable oil over medium-high heat; cook mushrooms, red pepper and half of the green onions, stirring, for 3 to 5 minutes or until mushrooms are golden. Drain marinade from beef and add beef to skillet; cook for 1 to 2 minutes or just until no liquid remains. To serve, place lettuce leaf on each plate; top each with 1 cup (250 mL) vermicelli, then one-quarter of the meat mixture. Garnish with remaining green onions, sesame seeds, and coriander (if using).
Photo and recipe courtesy of Foodland Ontario. For more info visit www.foodland.gov.on.ca.
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Michelle-Renee Divers Sales Representative
Call your Royal LePage community Realty team today! Royal LePage, 161 Main St., Unionville, ON L3R 2G8
*Top 1% of Royal LePage Residential Sales Force on National Level Based on Earnings (Gross Closed & Collected Commissions for 2009, 2010, 2011 & 2012.