Healthy Living Magazine, Canada Spring 2017 Edition

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The Magazine For Life

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Teenage Substance Abuse ➜

Cardio vascul ar Health

and how you can help

5 warning signs

5 ways to Maximize Your

Golden years

➜ Winter

exercising outdoors 7 tricks to keep in mind

SPRING edition

8 TIPS

to help end the struggle with food

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

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contents

22

14

SPRING edition

departments 6 upfront 10 new & newsworthy 12 seniors 20 healthy reading

30 features 12 there and back again 2 part series: part 1 The ups and downs of an early crisis regarding your heart.

14 for the rest of my life 2 part series: part 2 Learn 5 warning signs of developing vascular health problems.

16 maximize your golden years It's never too late to start building a better, fitter you to not just survive, but thrive.

18 sit and be fit A chair based exercise program for seniors.

N otice th e signs and kno w that yo u can help.

22 substance abuse & your teen What to know & what you can do.

22 lifestyle 24 nutrition 26 marketplace 28 healthy recipes

es cho ic t r a sm ty, Make ing vitali ent r b item that & exc y g r en e e. ur lif to yo

24 end the struggle with food 8 Tips for a happier, healthier outlook on nutrition.

28 healthy recipes Heart Healthy Morrocan Chickpea & Sweet Potato Stew and Berry Cheesecake Shooters

30 exercising safely outdoors this winter Cold weather can impact the way your body functions, especially when exercising.

16

from the editor

The Magazine For Life

SPRING issue » 2017 Published by

Although February is Heart Month... we all need to take Cardiac Health to "heart"...

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 EditoR

The biggest, and most essential, muscle in our bodies is the heart. Without it, we would literally stop in our tracks…and we need to keep it in top working shape, in order to be able to enjoy an active and healthy life.

February is Heart Month, during which doctors, hospitals and the whole health care sector emphasize cardiac health. I think this month was selected because February includes St. Valentine’s Day on the 14th of the month, and we are conditioned to think of hearts. Too often, unfortunately, our attention is focussed on flowers, candies and chocolates—rather than what we could do to improve our heart health.

I recently had a very stressful experience, almost life-threatening, that forcefully reminded me how dependent I am upon my heart and its supporting system of valves and arteries. As a result, I’m paying much more attention to activities that will strengthen my heart—and my way of life has changed forever. Two articles in this issue will demonstrate heart health, and document the excellent health system available to all of us.

We are fortunate to be living in a time in which medications and surgical procedures are available that can literally save our lives. My doctor tells me that, in the last 30 years, two classes of drugs (for blood pressure and cholesterol) and one surgical procedure (angioplasty), have increased our average life span by more than 15 years. And every week, more developments roll out—many of them coming from Canadian doctors and researchers—truly we live in amazing times!

This issue, in addition to regular features, like healthy recipes, new product information, and up front info about events around the region and nationally, we offer articles on diet, cardiac health, care for seniors—and dealing with stress.

Check out our Up Front section for information on events and special occurrences around the region and the GTA over the next 3 months.

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

f g signs o 5 warnin g card io developin health vascular Page 15 problems,

David Jones Editor@HealthyLivingMagazine.ca Contributing Writers

Dr. George Traitses Kelly Nurnberger David Jones Tara Heath Louise Green Beata Blajer Jessie Boogard 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 John Webster 416-498-4996, Ext. 1 JohnWebster@HealthyLivingMagazine.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@HealthyLivingMagazine.ca Persons not in our free distribution area may subscribe. Canada: ($19.78 for 4 issues, ($17.50 plus $2.28 HST). For subscription inquiries email: Office@HealthyLivingMagazine.ca All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited.

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

HealthyLivingMagazine.ca

4 | Healthy Living

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up front

International Women's Day IS COMING UP FAST! On March 8, 2017 you will get a chance to acknowledge the wonderful contributions to all that we do made by women across Canada, and around the world. Do you have any special plans to mark this milepost? Observed for over a century now, International Women's Day is a global day celebrating the social, economic, cultural and political achievements of women. The day also marks a call to action for accelerating gender parity.

I can recall my grandmother, who was an early activist in England for women’s suffrage (the right to vote), telling me about going up to London to picket— they wound up chaining themselves to the railings outside the prime Minister’s Office. Mr. Chamberlain was not amused. We’re long past that stage, and gender equality and pay equity are coming closer every year, though much remains to be done. In the Western world, women have earned access to

6 | Healthy Living

many jobs formerly reserved only for men, but elsewhere job opportunity, education, proper food and health services, and even the right to life, are still not guaranteed.

Even here in Canada, it’s obvious that women in some communities and groups are not treated as well as they should be – the attitude towards Indigenous women and those women immigrants from countries that have not yet modernized leaves a lot of room for improvement.

Each year thousands of events occur celebrating International Women's Day - large global gatherings, conferences, awards, exhibitions, festivals, fun runs, corporate events, concerts and performances, key speaker events, online digital gatherings and more. Events are held by many types of groups including women's networks, corporations, charities, educational institutions, government bodies, political parties and the media. There’s still time to get an

event going in your area or community— just get started now!

A global web of rich and diverse local activity connects women from all around the world ranging from political rallies, business conferences, government activities and networking events through to local women's craft markets, theatric performances, fashion parades and more. Many global corporations actively support IWD by running their own events and campaigns. For example, on 8 March search engine and media giant Google often changes its Google Doodle on its global search pages to honor IWD. Year on year IWD is certainly increasing in status.

So make a difference, think globally and act locally! Make every day International Women’s Day. Do your bit to ensure that the future for girls is bright, equal, safe and rewarding. Start by showing your appreciation for the women in your life.

up front

the ride to conquer cancer It’s never too early to start getting organized for this grand event—even though the big days are June 10-11, 2017. Whether you are a potential rider yourself, or you would simply support a ride or team, there’s lots to do to get ready. See the calendar of events and prep steps at www.conquercancer.ca/ index.html The 2017 Enbridge® Ride to Conquer Cancer is an EPIC, twoday cycling event spanning over 200 kilometres throughout Ontario’s picturesque countryside. Sure, it sounds like a lot — and it’s meant to be. But make no mistake, this event isn't just for athletes or cycling enthusiasts. The Ride is for anyone who wants to challenge

You can also call our Ride Guides at 877-699-2453 [BIKE] with any additional questions.

Last year, the Ride raised over $20 million for Cancer Research at Princess Margaret Cancer Centre, one of the world’s premiere cancer research organizations. Breakthroughs are happening constantly now, and the latest developments offer hope to eliminate this health scourge within the next few decades.

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Healthy Living | 7

February is Heart Month

This is the month to get involved in a wide variety of activities designed to draw attention to the need for greater emphasis on heart and stroke health. See www.heartandstroke.ca/ get-involved/volunteer for much more information. Improve your own heart health, raise money for research and patient care and rehabilitation, learn how to support your own family members who experience a heart attack or stroke, learn the warning signs to help prevent adverse health incidents.

Everyone can play an important part – nothing can improve your health more significantly.

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Earth Day 2017 – April 22nd The largest environmental event in the world, Earth Day offers everyone, regardless of age, health or income level, ways to get involved. Go to https://earthday.ca/ED2017/ for more details. This year, the theme is Earth/Play, encouraging everyone to get outside and engage in outdoor activities.

This contributes to both your health and the environment.

Schools, clubs, communities, families and individuals can all participate, and there are program suggestions for any taste, budget and ability.

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up front

Alzheimers Awareness: Each year, 25,000 Canadians hear the words, ‘you have dementia.’ But dementia is more than just numbers. Friends, families and members of our communities all experience the personal and social impact of dementia. For our health-care system and economy this means higher demand for services and soaring costs. It’s not just their disease. It’s ours too.

Quick facts ❱ R ight now, an estimated 564,000 Canadians are

living with dementia, with 15,000 in York Region.

❱ I n 15 years, this figure will increase by 66%, to

937,000 in Canada; 110%, to 31,500 in York Region.

❱O ver 2,200 families turned to the Alzheimer Society of

That’s why the Alzheimer Society is asking Canadians to be #InItForAlz and support vital research to eliminate this disease and its impact on Canadians. Through this campaign, the Alzheimer Society also hopes to change the dialogue about a disease that continues to be shrouded in silence.

❱ ❱ ❱

Dementia doesn’t discriminate and can affect anyone. It’s one of the fastest-growing diseases of our time, but still has no cure or effective treatments. It can only be beat if everyone takes action.

❱

You, too, can be #InItForAlz and make a difference right from your computer. Visit alzheimer.ca/initforalz to watch a video about the personal stories of Canadians impacted by dementia, and donate to support research. You can also use the hashtag #InItForAlz to spread the word that “it’s not just their disease. It’s ours too.”

❱

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F or every person with dementia, one or more caregivers provide care.

D ementia doesn’t define a person. They’re still the same individual as they were before their diagnosis.

P eople with dementia can continue the things they love and remain active in their communities with the right help and support.

A lzheimer Societies across Canada provide programs and support services to help people with all forms of dementia, including Alzheimer’s disease, and their caregivers to live as well as possible.

T he Alzheimer Society is a leading Canadian funder of dementia research. Since 1989, it has invested over $50 million in bio-medical and quality-of-life research through its Alzheimer Society Research Program.

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new &newsworthy nordic naturals

increased amounts of epa & dha In the light of new research, Nordic Naturals has enhanced its product line in Canada with increased amounts of omega-3s, particularly EPA and DHA. A growing number of recent studies have found that the necessary omega-3 fatty acid EPA, the precursor to DHA, plays a potentially significant role in promoting normal activity within the nervous system, and the optimal health of other organ systems throughout life.

1

Nordic Naturals DHA and Prenatal DHA have been reformulated with increases of Omega-3 from 30 mg to as much as 280 mg.

Available at many fine health stores in our area. Prices may vary. nordicnaturals.ca

miscela

your secret ingredient Miscela products are made from all-natural ingredients, completely vegetarian, and low in sodium and calories. They provide delicious snacks, wonderful additions to meals or side-dishes, or can be eaten alone with crackers, flat-breads or toast.

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The manufacturer, Derlea Foods, has been producing high-quality food products for over 20 years, from its facility in Durham Ontario-- Derlea products can be found in the fresh produce, grocery and dairy sections of your favourite store. Only the freshest Garlic, Ginger, Jalapeños, Onions, Herbs, Spices, and Ripe Roma Tomatoes are purchased and used.

Available from Metro, Loblaws, IGA and Sobeys.

Prices may vary. miscela.ca

plume cosmetics

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Canadian-based, premium natural cosmetics brand Plume Science has launched their award winning 100% Natural Lash and Brow Enhancing Serum into Nordstrom stores across North American and online. This is the only product of its kind on the market – a serum that promotes growth and fullness of lashes and brows using a 100 percent natural, preservative-free formula. This serum has become a green beauty cult favorite for good reason – it delivers truly impressive results with zero side effects. Rated ZERO by Think Dirty and certified Cruelty-Free by PETA! Happiness guaranteed.

Available at Dash Beauty Bar, Detox Market Canada, Nordstrom as well as many other locations. Prices vary. plumescience.com

10 | Healthy Living

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Healthy Living | 11

There and Back Again

[with apologies to J. R. R. Tolkien, who wrote an excellent adventure story by that name, better known as “The Hobbit”]

By David T. Jones MBA

Cardio-Vascular Health: A series about Heart Health and Cardiac Rehabilitation I’m sorry if this series sounds as if it’s all about me (as an Editor, I know better than to allow my ego to intrude into my message]. But, it’s really about you, and about our excellent medical and surgical services, that are facilitating the extension of our lives every year. Our young people can confidently expect to live well past 80, in reasonably good health, and many people are now surviving to the age of 100 with good quality of life.

As a well-prepared writer will do, I’m going to expose you to an early crisis, some ups and downs, a couple of plot twists, and a happy ending. But this is very much non-fiction – I know, because I was there from the beginning, and as you can see, I’m still here at the end.

I have never been an athlete, and physical exercise has never been amongst my favourite pastimes. Growing up in England, I was a sickly little boy, with bronchitis, the usual scattering of childhood plagues – and a close brush with death when I contracted Scarlet Fever at age 7. In those days,

12 | Healthy Living

they had no antibiotics and thus no treatment. I was placed in an isolation ward, and they waited to see if I would pull through. I did. More about that later.

My family emigrated to Canada when I was 12 – thanks to that decision, I live in the greatest country in the world. I went to school, and university, and grew up, and went out to work, and eventually got married, with kids and grand-children, and most recently a great-grand-daughter, my pride and joy.

Generally, my health has been good – no major sicknesses or injuries, and I’ve been lucky. I’m a little under-tall, my blood pressure is a little above normal, but under control with medication.

But, possibly due to that Scarlet Fever, or heredity, I have known for many years that I have a faulty aortic heart valve.

This causes a “murmur”, which has been monitored for decades, and two years ago, my family physician, a thoroughly modern practitioner, warned me I might eventually require surgery to replace the valve, which was beginning to exhibit

senior living “stenosis”, or narrowing. It could block the blood flow, or fail completely in time.

He referred me to Cardiologist, a specialist in heart disorders, who put me through a battery of tests.

Electrocardiograms (ECGs), echocardiograms (essentially ultrasound to view an image of the heart structure), stress tests (to see how my heart and respiratory system responded to controlled exercise) and so on. It was agreed that I would go on medication to control cholesterol, which could block arteries, resulting in a heart attack or stroke. Continuing monitoring carried me through two more years.

But, early in November, despite all this, I found that I was increasingly “out of breath” during my thrice-weekly walks with my wife. Things deteriorated, and I began to be breathing hard by the time I reached the end of my driveway. One day, I felt particularly punk following my afternoon nap, and decided the time for action had arrived.

I had my wife drive me to the nearest hospital Emergency Department, and they checked me quickly. Right away, I knew I was THERE, because everyone treated me with dispatch, and I began to assume it might be all over for me.

The doctors told me it was one of three things: 1.I had had a major heart attack, with damage to my heart 2.I had a clot in my lungs 3.I had a blockage in one or more coronary arteries Amazingly, I found myself wishing it was the third alternative, which still didn’t sound terribly attractive— but, at least, it offered some possibility to live.

Laboratory tests, blood work, X-rays eliminated the first two possibilities within two days, and the hospital cardiologist said he would schedule me for an angiogram. This is a diagnostic test that locates any blockages in chest arteries, and may permit immediate treatment.

I was sent to see my own cardiologist on Friday, and I though “oh good, we’re slowing down, I’m going to be all right”. Wrong! My cardiologist said I did need an angiogram, but couldn’t have one till Monday (don’t get sick on Fridays!), and he wanted me in hospital, with more tests, medication, and constant medical monitoring.“You cannot be walking around.” Off to hospital #2.

They checked me in, assigned a bed, attached a “walkaround” monitor to follow my pulse, blood pressure and ECG, and said “take it easy”. After a couple of hours, I was bored crazy, had read my two books, and wandered off. In fact, a nurse changed my bedside board from “independent” to “really independent”. Luckily, I found the TV and could watch the growing excitement of the US presidential election, met an interesting chap waiting for a heart valve operation, and chatted with everyone who was willing.

So, somehow, I got through the weekend. Surprising to me, the care was great, all the staff were polite and pleasant despite the pressure they exist under, and the food was good!!

Someone handed me a menu, and they came around three times a day to take my order. Of course, I was woken at 6 am to take medication and have my blood pressure checked.

On Monday morning, I was whisked into an ambulance and taken to Hospital #3

for my angiogram. They checked me in – by this time, half of Toronto knew all my vital signs – and plonked me into a bed.

An hour later, I was wheeled into a huge operating theatre labelled “Angioplasty”, to be met by a complete surgical team of 6 people!!!

I saw an operating table, tons of instruments, anaesthesia equipment, a dozen TV monitors, a colossal X-Ray camera hanging from the ceiling, and an operator up in a booth who would monitor and record all the proceedings. The Chief Cardiac Surgeon told me everything that was about to happen, with the following reassuring words.

“Mr. Jones, we are a full cardiac surgical team, and can handle anything that may arise. We’re going to slide a tube up your artery in your right arm, across your chest, until we can see the condition of your coronary arteries with that X-Ray camera. Then we’ll decide what to do. We may be able to fix your problem with stents (tiny plastic and metal tubes that squeeze the plaque blockage back against the artery walls). If the blockage is more serious or extends over many arteries, we will do bypass surgery – I can call in an anaesthesiologist, have you asleep in minutes, and we’ll do it today. In that case, since we’ll need to open your chest, we’ll also do the heart valve replacement surgery.”

Naturally, I was reassured—not!! Anyway, they knew exactly what they were doing. I remained awake while they inserted a catheter up my arm, I could move as instructed, they kept me relaxed and administered anti-clotting drugs, and I could see everything that happened.

They found a 100% blockage in my main coronary artery, and little damage elsewhere. They inserted stents to handle that situation. Then they move the camera to view my heart wall, and discovered that the damage had been minimal. They were also able to examine my heart valve up close.

After the procedure, which took about 45 minutes, the surgeon shared his remarkable findings with me. The blockage had been dealt with, my heart wall had not suffered severe damage (“your decision to check yourself into hospital probably prevented a massive heart attack”), AND – “I don’t see any real need to replace that heart valve, it is constricted, but will probably last as long as the rest of you does”.

Unbelievable! But he seemed confident in his findings.

So, good news all the way around. Back I went to my home base at hospital #2, and the following day they released me, with diet instructions, and fairly major changes to my medication regime—to control blood pressure, cholesterol, blood thinning, and platelet formation, to keep my stents from blocking up.

My cardiologist registered me for a cardiac rehabilitation program, as well as scheduled me for frequent checkups for the next year, after which medication load will be reduced.

The entire experience has been incredibly smooth. The staff, doctors, diagnostic and support staff alike, were pleasant and helpful. Our medical/surgical system functions efficiently and effectively, and we are truly fortunate that they look after us so well.

After everything that had happened, I was BACK AGAIN. HL

Healthy Living | 13

Part 2

For the Rest of My Life

By David T. Jones MBA About one month after the completion of my arterial blockage treatment, I was scheduled to begin my cardio rehab program. I was registered at the rehab clinic of Southlake Hospital in Newmarket, and showed up for three preliminary sessions, during which I was evaluated.

The staff put me through a series of tests, including a stress test— exercise while monitored for ECG, blood pressure, heart rate, and oxygen uptake and usage. The purpose was to determine my state of health and preparedness for ongoing regular exercise, designed to slowly rehabilitate my vascular system, and bolster my fitness.

14 | Healthy Living

I participated in several lecture sessions, to help me understand my cardiac health status, and the factors that determine stress and rehabilitation of the cardiac system, including my heart and the supporting arterial network. Then an exercise technician designed a program of low-intensity exercise (primarily timed walking) intended to make me work while my heart rate remained within a “target range”. In my case, the initial exercise “prescription” was for a walk of one mile, at a heart rate of 84 to 90 beats per minute, five times per week. One of these sessions is to be performed at a clinic facility, with constant monitoring of heart rate and exercise intensity. Essentially, I now walk 15 laps of a track (equals one mile) in a target time of 20 minutes (actually I do it in a slightly lower time).

Of course, this is far from the level of competitive walking – the idea is to do the exercise as a controlled rate, then slowly increase the intensity and the resulting heart rate over a period of six months. Eventually, I will probably be asked to walk 2 miles five times a week, at a target heart rate of 90 to 100 beats per minute. This program is intended to develop my vascular capacity, without exposing me to risk or strain.

Each week, the session includes a lecture to help improve understanding of the body’s mechanisms, the exercise, and an assessment by qualified staff.

Meanwhile, I continue on a program of medication designed to protect my vascular system, prevent the redevelopment of arterial blockage, and lower my cholesterol accumulation.

This will be tapered off slowly over the period of one year. And my cardiologist will perform periodic tests and checkups to ensure regular progress is achieved.

Some medication (including a “baby” aspirin to prevent blood clots), beat blockers for blood pressure, and statins for cholesterol control), will remain with me for my lifetime. And the medical and rehab staff hope that I will develop a pattern of including regular walking in my daily routine. This will preserve my vascular health, and slowly reverse my life-long habit of sedentary level activity.

That’s what I meant by “For the Rest of My Life”. This regimen will gradually become a continuing way of life, to be maintained every day to ensure vascular health is maintained.

Hopefully, it will help to protect me from heart attacks and strokes on a permanent basis.

So, what does all this mean for you?

First, try to be aware of the warning signs of developing vascular health problems:

1.

Increased blood pressure. Measure your own blood pressure regularly.

Most drug stores have blood pressure cuff machines, and they are easy to use. Or you can buy your won cuff from stores like Costco and Walmart quite inexpensively. In the situation where you own your own cuff, you can keep records of the changes in you BP. In fact, most cuffs these days have databases, so you can compare trends. Most models also record heart rate.

2.

Discuss your vascular health with your family doctor at least annually.

Make the doctor aware of trends in BP and heart rate, and ask what the significance of any changes is.

3.

Increased cholesterol levels. Ask your doctor to call for blood test annually, and discuss the results with the doctor.

4.

Watch for fainting, dizziness, chest or arm pain, variations in pulse rate without exercise, difficulty in breathing, and other signs of vascular problems.

5.

If in doubt, do not hesitate: get someone to drive you to the Emergency Department of your nearest hospital, and insist on being checked out. Treatment within the first few hours after an incident is much more effective in preventing long term effects of vascular accidents.

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Second, reduce consumption of fatty, high-calorie foods. Decrease smoking, or quit altogether. Get regular, preferably daily, exercise—it doesn’t need to be time-consuming, or high intensity, a brisk walk is more than adequate. Reduce extended sitting, even for work. If you must do extended desk work, make sure you get up and move around hourly for five minutes.

Socialize regularly: do not allow yourself to become a hermit, or rely on social media for your human contact,

get out and interact with others. Engage in conversation, or other activity that will involve your grey cells – keep them active no matter how old you are.

These simple life choices will add at least 10 years to your life span – and it’s never too late to start.

The medical community wants you to get help, and will assist you. And the government health authorities also want you to get help—immediate short term assistance is much less expensive than long term treatment or care. HL Healthy Living | 15

Maximize your Golden Years

By Dr. George I. Traitses D. C. Are you approaching the so-called "Golden Years": the time of life after retirement from active work? Free from the constraints of a job / boss / workplace, you can at last enjoy the freedom to do what you want, when you want – or at least that's how it's supposed to work.

But for too many people, the "Golden Years" fail to live up to their promise, at least from a health perspective. With age, the body begins to break down, particularly if you haven't taken care of it for decades.

Fortunately, it's never too late to start building a better, fitter you to not just survive, but thrive during your Golden Years. Getting old doesn't mean you have to lose your health and vitality if you do it right. Here are five tips to take to heart:

1.

Movement matters: We can't stress enough the importance of staying active with age. Continual activity keeps your body functioning optimally (particularly your heart) and prevents stagnation from setting in, which can lead to poor range of motion / stiffness (a risk factor for strains, sprains and other injuries) all the way up to cancer and other illnesses in which the body's cells start to mutate.

2.

Don't be afraid to socialize: Research suggests people with an active social calendar live longer (and enjoy it more) than people who tend to be isolated with few friends and acquaintances. A healthy social circle not only gives you a support group when times are tough; it also gives you ample

16 | Healthy Living

senior living opportunity to laugh, talk, de-stress and enjoy life with people who matter. Join a club or community group that shares one or more interests with you – anything from a game or activity, to reading or discussing current events, to local politics. It does not matter what the interest is, so long as the organization features face-to-face meetings with people of like age and circumstances.

3.

Change things up: By the time you reach the average age of retirement (65), you've spent more than six decades on the planet. Over time, you've likely fallen into a variety of routines that sometimes feel comforting, but other times feel restrictive and draining. In your Golden Years, it's your chance to break out of whatever mold you fit yourself in and explore new trails. Who knows? You may find the hobby you've been putting off for 60 years is the one thing you wish you'd done your entire life.

4.

You are what you eat: If you haven't been on the healthiest course (pun intended) when it comes to nutrition, now's the time to jump on the "good foods are good for you" bandwagon full force. With abundant data suggesting sensible eating habits can prolong the quality and length of your life,

what are you waiting for? If you've spent half a century eating poorly and don't know where to start, talk to your doctor about simple, incremental diet changes you can make to get you on the right track.

5.

Engage in an activity that exercises your brain: Keep those grey cells active – reading, writing, following the news developments of the day, crossword puzzles, playing a card game (combines mental activity with socialization). The choice is entirely up to you. If it sometimes fells that it’s a bit demanding, then you’ve made the right choice. This is the best way to ward off Alzheimer’s or other dementia problems.

Maximizing our Golden Years boils down to making smart choices that bring us vigour, vitality, energy and excitement.

Who would possibly want the opposite? In fact, these tips work for people of all ages; after all, if you live a healthy life when you're young, you'll plant the proper seeds to continue living right when you're older. HL

Dr. Traitses formed the companuy known as Infinite Health which is the first High Tech Nutritional Evaluation Clinic in Canada in 1995, bringing Enzyme Nutrition to the world. www.infinite-health.com

Healthy Living | 17

senior living

sit and Be fit A chair based exercise program for seniors

By Kelly Nurnberger

Falls in Seniors: A public health issue

What are the objectives of the program?

According to the Public Health Agency of Canada, falls are the leading cause of injury related hospitalizations of seniors in Canada. Even though almost 30% of seniors fall each year, falls are also considered one of the leading preventable causes of death of Canadian seniors. It is therefore very important that any seniors exercise program be structured in a way that will limit the senior’s risk of falling.

The main objective is to help the senior maintain or regain his or her independence in a way that limits the risk of falls. Let me give an example of a typical participant of the program. Mrs. Z is an 80 year old senior who suffered a hip fracture. She had surgery and post-surgical rehab yet she still lacks confidence to go un-aided to the washroom at night due to muscle weakness in her legs and arms. In short, she is afraid of falling and landing back in the hospital. She needs to enhance her muscle strength both in her legs and arms as well as increase her sense of balance. Yet, she can’t just enroll at the local gym and exercise in a regular class that involves standing exercises.

In comes the Sit and Be Fit program. In this program, she will perform in a safe sitting position a set of exercises that will focus on enhancing her lower and upper body strength as well as her mobility and agility so that she will be able to regain her independence and be able to go to the washroom at night unaided.

That’s the program- very goal oriented to enhance one’s everyday quality of life.

For whom is the program designed?

Some seniors can handle a regular exercise program while others can’t as they are at an increased risk of falling. The Sit and Be Fit program is designed for these. Seniors who are at an increased risk of falling and thus can benefit from the program are ones with one or more of the following conditions or situations: muscle weakness, balance issues, low blood pressure, arrhythmia, reduced vision, Parkinson’s, or MS. Other potential participants could include those who have had a previous history of falls, are post stroke, are confined to a wheelchair or are post physio or rehab but are still not stable on their feet.

In addition, seniors who have seen a decline in their strength or endurance, but can still stand, can also benefit.

18 | Healthy Living

What are some of the exercises that are performed?

We have the senior perform different exercises depending on his or her needs.

Don't let balance problems, previous back or hip impairment, or trouble with your feet, prevent you from participating in simple, healthy exercise

The workout will be adapted to their level. If she can only lift her hands into the air then I deal with them at their level and work on improving from there. Generally classes involve hand weights, leg weights, balance work, balls and breathing exercises to name a few. It should be mentioned that when working with seniors it’s often ideal to

be with them on a one on one basis.

This way they can get the direct and personal encouragement that they need.

described as joy, gratitude, happiness, rejuvenation and liberation. HL

What are some results that can be expected?

Kelly Nurnberger, President of Seniors Fitness Program is a certified senior’s fitness instructor and the founder of the Sit and Be Fit program. She can be reached at kaberger@rogers.com, or at 416-587-6409 or by Instagram at ‘@SeniorsFitness Solutions’

It’s magic when a senior regains their independence. They feel a wide range of emotions that can be

Healthy Living | 19

Hitchhiker’s Guide to the Soul

A collection of scenic views of volunteerism, transcendental encounters with kindred spirits and lessons in compassion.

By Robert Clancy

Driving down life’s highway, en route to our life’s purpose, we each have opportunities to exit. Whether deliberate or by chance, these exits often route us away from our true path and into despair. How can you retain your focus and remain on your life path? What will your next encounter with a kindred spirit mean to you, your family or the world?

Does your volunteerism really make a difference?

The Hitchhiker’s Guide to the Soul is an evocative collection of the transcendental journeys, spiritual tips and chance encounters that will transform the way you think about your compassion for the humanity while bringing deeper meaning in your everyday life.

Healthy, Happy You

365 daily Micro-Actions for Lasting Change

By Nora Rosendahl, Nelli Lahteenmaki & Aleksi Hoffman

Do you want to improve your health, live and love more mindfully, and increase your happiness? Resolutions are hard to keep, but Healthy, Happy You makes it easy with 365 micro-actions – fun, achievable goals you can tackle right now. Take it on the go or keep it on your nightstand; do one action every day or dip in and out.

Healthy, Happy You offers a micro-action for each day of the year, grouped under four areas: Food, Mind, Move and Love.

It includes contributions by Jamie Oliver, Caroline Arnold and Dr. Tara Swart.

Now Throw your thumb in the air and get ready to venture beyond the core of your soul!

We all have it in us to live a healthy, happy life. Yet selfimprovement can be difficult, and knowing what to do on a day-to-day basis is not always obvious or intuitive. This book will empower you to make change happen - one micro-action at a time.

Paperback available for $18.82 on Amazon.ca

Paperback available for $22.70 on Amazon.ca

When your child is ill, you need to stay

close.

Support the Ronald McDonald House Charities Family Room at Markham Stouffville Hospital.

A “home away from home” in the hospital so parents can rest, just steps away from their sick child.

www.rmhctoronto.ca

20 | Healthy Living

healthy reading The Hormone Boost

The New Health Rules

By Natasha Turner

The New York Times bestselling wellness guide – now in paperback!

How to power up your 6 essential hormones for strength, energy and weight loss.

With over 60 recipes and a simple Pick-4 guide that allows you to create hormoneoptimizing meals, smoothies and salads, Dr. Turner’s program ensures the right balance of carbs, fat and protein at each meal.

The Hormone Boost also features: simple steps to prep you home and body for a hormone boost, daily tracking aids, a weekly workout plan emphasizing strength training, supplement advice and inspiring success stories from people who have experienced the benefits of this unique program.

Simple Changes to Achieve Whole-Body Wellness

By Frank Lipman, M.D. & Danielle Claro

In The New Health Rules, Frank Lipman, M.D. – the leading expert in the field of integrative and function medicine (a practice that stresses preventive medicine) and writer Danielle Claro wade through the often contradictory wellness information that bombards us daily and deliver 175 actionable tips, all presented in an easily digestible and stylish format.

The Hormone Boost is the first book to provide an extensive, scientific overview of the six hormones that influence weight loss.

You will learn simple tools for getting a good night’s sleep, why a daily dose of sunlight is crucial and which toxic cosmetics and kitchen products to avoid at all costs. They teach us which foods help prevent Alzheimer’s, why bacteria are so healthy for our digestion, and why sugar is so destructive.

Hardcover available for $19.20 on Amazon.ca

Available in Hardcover for $20.21 and Paperback for $21.65 on Amazon.ca

Healthy Living | 21

lifestyle

substance abuse and your teen:

What to Know and What You Can Do

By Tara Heath When we think of substance abuse and our children, most people imagine teens experimenting with alcohol or marijuana. While those are valid concerns, it may be a surprise to many parents that there are other substances that should also be on their radar – some of which are readily available in the home.

Things to Know About Teens and Abuse Drug abuse is very serious, whether the drug being abused is heroin or cough syrup, especially when children are involved. Adolescent brains undergo a surge of growth, which can make teens more susceptible to participating in risky behaviors. The National Institute on Drug Abuse points out,“the earlier the drug use begins, the more likely it will progress to more serious abuse, which poses a special challenge to adolescents.”

It is widely believed that exposure to certain drugs or substances before adulthood can interfere with brain development and stall mental progress.

The developing minds of children and teens are in the process of “hardwiring”

22 | Healthy Living

pathways deep within the brain which can solidify habits that are incredibly hard to break.

One of the active ingredients in over-the-counter cough medicine is dextromethorphan, also known as DXM, which can be found in more than 100 medicines sold over-the-counter. Even though many stores have restricted access to these medicines, many parents, grandparents and caregivers store these products in home medicine cabinets, which teens can easily access. Teens are also clever at developing slang terms, like skittles and red devils, to throw parents off the scent of abuse.

Harnessing Social Media to Stay Informed Monitoring a child’s use of the Internet, social media and cell phone is an effective way parents can stay in the loop in regards to medicine abuse. A child’s social media activity can be helpful when it comes to looking for signs that he or she is abusing cough medicine or other drugs. Teens are taking on Instagram and other social networks about buying and

selling these drugs. Often, kids develop hashtags to alert dealers they are looking for a substance and then the dealer will respond to their post. Besides using social media for trading meds, many kids turn to the Internet for information on tips for specific dosages and brands to use to achieve the perfect high.

Monitoring social media provides parents an authentic view of a child’s activity, but we also need to have a conversation about over-the-counter medicine abuse with our kids. Starting a dialogue about the dangers of medicines or drugs has been shown to increase, by 50 percent, the likelihood that a teen will resist drug use. That’s great news!

Spreading Awareness about Medicine Abuse October is National Medicine Abuse Awareness Month and National Substance Abuse Prevention Month, making it the perfect time to reflect on the growing problem of medicine abuse and our children. Communities can come together to spread awareness to prevent this problem escalating to

epidemic proportions. Whether it’s an over-the-counter cough medicine, a prescription or an illicit drug, inappropriate use of these substances can negatively impact our children’s well-being and future happiness.

We need to challenge ourselves to raise awareness and educate fellow parents about this emerging issue. Why don’t you commit to one thing you will do today to help prevent children from abusing medicine? HL

Tara Heath is a journalist and mother of two in California who guest writes for Healthy Living.

She is passionate about parenting and using her own experience and knowledge to inform and encourage other parents.

Healthy Living | 23

nutrition

END THE STRUGGLE WITH FOOD:

8 Tips for a happier, healthier outlook on nutrition

By Louise Green

In her new book, Big Fit Girl (in stores March 18, 2017), Louise Green tells an inspiring account of how plus-size women can become fit, chock-full of stories from real “Big Fit Girls” who’ve taken control of their health and their lives. In it, Louise shatters the negative myths about body size and fitness and offers practical, achievable tips that empower women to embrace their bodies and unleash their athletic potential.

I became serious about my health in my late twenties when I first took up running. It was several years later, however, that I started to work toward a better relationship with food.

I thought I was doing a good job; now I realize I was in a chronic cycle of dieting, and it was harming rather than helping my body.

As I reached my thirties I started to consider my family history. My grandmother died of a stroke in her early fifties, as did two of her siblings. My dad was diagnosed with high blood pressure before he was forty. He went to the doctor for severe chronic headaches, and his blood pressure was so high in his first reading that his doctor immediately sent him to the emergency room. Through my genetics, I know I am susceptible to certain health conditions; my dad jokes that our family is cursed. But it’s not a joke; I take these predispositions seriously so I can enjoy my life with my husband and son for as long as I can.

Regular exercise helped me learn to view food not as the enemy but as something that could propel me further into athletic success. I started eating healthy, nutrient-dense foods to protect myself from my health predispositions; sometimes I do this well and sometimes not. But I no longer view food as “good” or “bad.” I am a work in progress. I no longer deprive myself for the sake of attaining some ideal body shape, but rather eat healthfully to live longer and better.

Today I enjoy all foods in moderation—salads, grains, meats, and sometimes pizza and ice cream—and in this way, I am

24 | Healthy Living

s Photo by Vairdy Photography

able to achieve a healthy, vibrant balance rather than constant restricting and compensating by eating foods that made me feel unwell.

If you relate to my story, ask yourself whether your relationship with food needs to be improved. The truth is, the primary purpose of eating food is survival. As you become more active, your body will demand more nutrientdense food and you will likely crave healthy foods. Exercise can make you really hungry; honour that and give your body what it needs.

Changing the way you view food is a noble but difficult battle. But it becomes easier with every change you make. Like me, you may be fighting habits that have been ingrained in you by childhood experiences and by our culture. In our adult lives, we are told to restrict calories but at the same time are bombarded with temptation of food all around us.

Food manufacturers want us to become hooked on their cheezies and minimuffins. It is up to you to break from those habits and pay attention to what your body wants and needs to be the best athlete you can.

Here are eight tips I have found transformative that have improved my relationship with food and kicked my athleticism up a notch. See if they work for you too.  Smash the scale. I stopped using a scale as a measure of my health and now listen to and look at other cues from my body.  Focus on the “why” rather than the “what.” I pay attention to why I eat rather than what I eat.  Eat mindfully. I continue to work on eating only when I am hungry. I practice staying connected to my body by being present at meal times, ensuring I have few distractions.  Find your motivation. When my son was born, I became extra motivated because not only do I want to be here for him as long as I can but I also want to model a healthy lifestyle for him.  Abandon restrictive eating and adopt an athlete’s habit of consuming abundant, healthy, performanceenhancing nutrition. I now focus on

eating healthfully for life and athletic performance. This has been the biggest shift for me, and it has helped me pay attention to what my body needs and wants.  Reduce refined sugars. This is a personal choice for me because I need to manage my blood sugar levels, and because I feel crazy around sugar. I have the most energy for my busy life when I limit my intake of refined sugars to an occasional treat.  Practice body love. I practice body love often by overriding any negative inner dialogue and giving my body what it needs: exercise, sleep, quiet time, and good nutrition. When I love my body, I want the best for it and that translates into healthy practices with both food and exercise.  If you decide to work with a dietician or nutritionist interview them to see if they work from a weight-neutral approach. Through nutrition, I pursue my goals of elevating my athleticism and health, and I have surrounded myself with professionals who understand this approach.

None of this book is about policing your food; it's about bring your healthiest, most athletic self and finding freedom from being controlled by food and the negative emotional power it may carry. Every body deserves peace and love around food, but it will take some work to get there! Are you ready? HL Big Fit Girl: Embrace the Body You Have, by Louise Green and Jess Weiner, Paperback available March 18, 2017 for $22.68 on Amazon.ca

Healthy Living | 25

directory

Scan the QR code with your smartphone to find out more.

BELL LIFESTYLE PRODUCTS

MONA CLEANING

CITY OF MARKHAM

POMPANO BEACH

1-800-333-7995 BellLifestyle.ca

101 Town Centre Blvd Markham ON L3R 9W3 905-477-5530 Markham.ca

DR. CHRISTINE GARRITY

22 Wooten Way North Markham, ON L3P 3L8 905.471.2225 www.drcgarrity.com

1.800.343.4155 www.pompanobeachclub.com

RONALD MCDONALD HOUSE CHARITIES/TORONTO 240 McCaul Street, Toronto ON 416.977.0458 www.rmhctoronto.ca

DR. GARRY R. VIRGIN

SENIOR FITNESS SOLUTIONS

LANLAY HEALTHMETIC INC

SMILES ON SEVEN

5873 Highway 7 Markham ON 905.294.5622

90 Esna Park Dr., Unit 6 Markham, ON 647.887.2789 or 905.947.0668 Lanlaygroup.com

99 Parkway Avenue Markham, ON L3P 2H1 416.587.6409 kaberger@rogers.com

6050 Hwy. 7 East Markham, ON 905.70.SMILE www.smilesonseven.com

MARCA ON MAIN

STAND UP TO CANCER

MARKHAM PUBLIC LIBRARY

UNIONVILLE HEARING CENTRE

6031 Highway 7 Markham, ON L3P 3A7 www.markhampupliclibrary.ca

4560 Highway 7 East, Unit 900 Markham, ON 905.479.1641 www.unionvillehearing.com

MARKHAM STOUFFVILLE HOSPITAL

WEDDING ESSENTIALS

96 Main Street North Markham, ON L3P 1X8 289.859.9200 www.marcarestaurants.ca

381 Church Street PO Box 1800 Markham, ON L3P 7P3 905.472.7000 www.msh.on.ca

416.628.4905 www.monacleaning.com

26 | Healthy Living

Canadian Breast Cancer Foundation Standup2cancer.ca/breastcancer Cbcf.org

BRIDE’S SURVIVAL GUIDE WeddingSurvival.ca

marketplace

Marca on Main has a unique blend of great foods and drinks all wrapped in a fun and vibrant atmosphere!

Serving the vision needs in Markham for over 35 years.

Dr. Garry R. Virgin, optometrist Eye examinations, contact lenses, quality eyewear and laser surgery consultations.

By appointment only.

Marca on Main

96 Main St N, Markham www.MarcaOnMain.ca 289.859.9200

5873 Highway 7, Markham, ON ✆ 905-294-5622

Certified Seniors Fitness Instructor | Personal Trainer

Seniors Fitness Solutions

Kelly Nurnberger CSFI • OAFS • PTS • RC • PRES

Specializing in post rehab coaching in an individual or group setting

Sit & Be Fit

SHOW YOUR SUPPORT to LOCAL BUSINESSES by letting them know you saw their ad in Healthy Living Magazine and by recommending them to others.

A chair based exercise class with a focus on strength, balance and flexibility. An ideal program for fitness beginners, individuals requiring rehab or physio program extensions.

Tel: 416-587-6409

Email: kaberger@rogers.com

Ms. Shawn Nisbet RHN CFA

Learn How to

Nordic Pole Walk

_ Master Nordic Pole Walking Instructor & Registered Holistic Nutritionist

_ Free Nordic Pole Walking Clinics _ Weekly Nordic Pole Walking Groups _ Nutrition Consultations _ Nutrition Workshops and Lectures

Ph: 416.804.0938 | info@shawnnisbet.com | www.shawnnisbet.com

Healthy Living | 27

healthy recipes

Heart Healthy Morrocan Chickpea and Sweet Potato Stew

There’s no better way to warm up on a chilly winter evening than with a delicious, savory stew. One of my favourites is Morrocan Chickpea and Sweet Potato. Not only is this dish pleasing to your taste buds, but it also happens to be easy on your waist-band.

This simple vegetarian dish is packed with heart-healthy nutrients, and it’s so filling that you won’t even miss the meat. The star of this stew is definitely the chickpeas, which are loaded with protein, complex carbohydrates, and dietary fibre. These are all very important to heart-healthy eating. The dietary fibre alone helps lower blood cholesterol levels and protect against heart disease, colon cancer and Type 2 diabetes.

The stew also has great antioxidants and vitamins in the brightly coloured vegetables, like carrots, bell peppers, spinach and sweet potatoes. The recipe is full of B vitamins, like folate, which support red blood cell formation and proper nerve function, and help prevent artery damage.

This recipe keeps the sodium low, but the flavor level high, through the use of savory, rich spices, like garam marsala.

I also love that this stew gives me an opportunity to break out my spiralizer, which is a neat kitchen gadget that turns vegetables into long, pasta-like faux noodles. This adds great texture to many dishes – including this one! If you don’t have a spiralizer, you can always julienne the vegetables in this recipe.

Hopefully this heart-healthy stew becomes a winter staple in your household, just as it has in mine. Enjoy!

Ingredients 1 onion, chopped finely 1 stalk celery, chopped medium size 2 med. carrots, chopped medium size 1 bell pepper, chopped med. chunks ½ head cauliflower, cut small florets 1 bunch spinach 1 sweet potato, spiralized or julienned on large blade 2-3 cloves garlic, minced 1 can canned diced tomatoes (“No Salt Added” preferred) 2 cans (15 ounces) chickpeas (“No Salt Added” preferred), drained and rinsed 1 Tablespoon oil (extra virgin olive oil or avocado oil or expeller pressed canola oil) Water as needed 1 Tablespoon garam marsala 1-2 vegetable bouillon cubes (“No Salt Added” or “Low Sodium” variety preferred – i.e. GoBio™, Harvest Sun™) dissolved in ½ cup warm water Salt & ground black pepper

directions 1.Place the onion, celery, bell peppers, carrots and garlic in a pot with the oil and sauté for about 3-5 minutes, stirring frequently, until vegetables become softened slightly.

2.Add cauliflower and sweet potato, diced tomatoes and all of the spices to the pot.

Mix well, continue cooking for about 10-15 minutes until all veggies are tender.

3.Add spinach and chickpeas and cook for another 55 minutes.

4.Season with salt and pepper and serve immediately or freeze for later use.

Recipe courtesy of Beata Blajer, RD, CDE Registered Dietitian & Certified Diabetes Educator at Southlake Regional Health Centre

28 | Healthy Living

healthy recipes

Berry Cheesecake Shooters This recipe makes about 15 servings, 1 serving = 1 cheesecake shooter Valentine’s Day is a time to spend with those you love most. It can also be a time when we are surrounded by delicious, but high calorie treats, from rich chocolate truffles to spicy cinnamon hearts.

For those of us looking to satisfy a sweet tooth without blowing the bank on calories, I would recommend my Berry Cheesecake Shooters.

These single serve desserts actually pack a heart-healthy punch. They are rich in Omega-3s – the good fats – from almonds and cashews. The cheesecake shooters are also low in sugar, getting their sweetness naturally from berries. When possible, opt for locally grown or organic berries, which can be available fresh or frozen. The recipe also calls for mascarpone, which is low in artery clogging fat, rather than cream cheese.

Give these sweet treats a try this Valentine’s Day – they’re the perfect guiltfree pleasure!

Ingredients For the Crust ½ cup almonds, dry ½ cup cashews, dry ¼ cup pitted dates 1 tablespoon coconut oil For the Filling and Topping ¾ cup cashews, soaked in water for 1 hr ¾ cup mascarpone cheese 1 ½ tablespoon coconut oil/paste 3 tablespoon lemon juice (juice of 1 whole lemon), plus more to taste 1 tbsp sugar or xylitol or 1-2 tsp Stevia 1 teaspoon vanilla extract/paste ½ pound blueberries (fresh or frozen) ½ pound raspberries (fresh or frozen) 1 teaspoon cornstarch or arrowroot powder 1 tablespoon sugar (optional) Sliced almonds

can be These sauce Note: out the h it w d made nce an in adva ture ix m on top il d unt e t e. a r e to serv refrig r ready o s n u e o y hard rving, fore se cake e s e Just be e ach ch e p o t can uce. erry sa with b

directions 1.Place cashews in a large bowl, and cover with cold water. Soak nuts at least 1 hour or longer, then rinse, drain, and set aside.

2.In a food processor, pulse dry almonds, cashews, dates and coconut oil to a sticky crumb-like consistency. Set aside.

3.Place soaked cashews, mascarpone cheese, coconut oil/paste, lemon juice, sugar/xylitol/stevia and vanilla extract/paste in the food processor and blend until you achieve a smooth consistency.

4.Combine berries, sugar (if fruits are not sweet) and lemon juice in a saucepan & bring it to simmer over medium heat. Simmer about 10 minutes. At the end, mix in the arrowroot flour or cornstarch to thicken the sauce. If sauce too chunky, you may blend it until pureed.

5.Assemble each shooter glass with nut mixture at the bottom, followed with the creamy filling until about ¾ of the way full. Top glasses with a spoonful of berry sauce and sprinkle with sliced almonds. Chill in the fridge for at least 1 hour.

Recipe courtesy of Beata Blajer, RD, CDE Registered Dietitian & Certified Diabetes Educator at Southlake Regional Health Centre

Healthy Living | 29

The last word on health

Exercise safely outdoors this winter

By Jessie Boogaard

Many of the patients enrolled in our Cardiovascular Prevention and Rehabilitation Program love to lace up their running shoes and head outside for a walk. But as the temperature drops and the snow begins to fall, patients often ask if it’s still safe to exercise outdoors.

This is actually a very important question, because cold weather can impact the way your body functions, especially when exercising.

To avoid a decrease in core body temperature, your body redirects the flow of blood to your midsection. With more blood in your core area, blood pressure can rapidly increase because your heart has more blood to pump against. This means your body is already working in high gear before you even start exercising.

For people with heart disease, the additional load on the heart can cause symptoms of angina, which is the medical term for chest pain. This discomfort is commonly described as a squeezing, suffocating or burning feeling.

It is critical that people be aware of these signs and symptoms, and if they experience them, immediately stop what they’re doing and seek medical attention.

We encourage all our patients to consult with their healthcare team on a safe exercise plan, including activities outdoors.

Here are some of the top tips we offer on exercising safely outdoors in cold weather: Let the temperature be your guide. If it’s between -1°C to -9°C, we suggest decreasing outdoor activities. If the temperature is -10°C or lower, we call this the danger zone and don’t recommend any outdoor activities. Move your workout indoors!

30 | Healthy Living

Extend your warm up time.

Your body, much like your car, needs more time to warm up on a cold day before you take it for a spin. You can do this by walking on the spot and good stretching.

Be aware of your surroundings. Watch for ice overhead and under foot. Snowcovered and icy surfaces increase the effort required for exercise and can also increase the risk of injury. Also keep an eye out for snow or ice falling from rooftops and buildings.

Stay hydrated.

You might be surprised to know that we still sweat and can become dehydrated even when it’s cold outside.

Decrease intensity, pace and duration.

Dress for the elements.

Always keep your head, hands and feet warm. Wet snow and rain can reduce the insulating properties of clothing and allow body heat to be lost. We suggest layering clothing, with water and wind resistant outerwear.

Don’t ditch your running shoes.

We actually suggest that you wear your usual running shoes outdoors in the winter, as they will offer good traction and are light weight. Opt for warmer wool or synthetic socks. If you are looking for more traction, consider buying removable grips/traction attachments for your shoes.

Remember: cold weather doesn’t mean you have to abandon your outdoor exercise – just be sure you’re doing it safely! HL

Jessie Boogaard, Manager of Business and Quality, Regional Cardiac Care Program, Southlake Regional Health Centre.

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