Healthy Living Volume 9 Issue 3

The Magazine For Life

Going organic is it worth it? common eye diseases

and How to Avoid Them

Allergies and Asthma

how to reduce the stress why today’s kids are at risk of

hearing loss Markham | Volume 9, Issue 3 Âť 2012

Live a pain-free lifestyle

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contents

10

18

Volume 9, Issue 3 » 2012

30

departments 5 upfront 8 new & newsworthy 13 nutrition 14 dental health 16 healthy home 20 seniors 26 support for stress

all about

27 marketplace

organics

30 recipe

features 10 Going Organic: Is It Really Worth It? The great organic debate continues. Should we buy organic?

Is it really healthier? Healthy Living considers the pros and cons to help you decide what is best.

16 Healthy Home Handy home maintenance tips for fall and how to prepare your garden for winter.

18 Focus on Eye Disease: Can You Prevent It? Over 1,000,000 Canadians are living with significant vision loss or blindness. The good news, says Dr. Angela Lee, is that many eye diseases are preventable.

22 Hello? can anybody hear me?

Are personal music players creating a generation of kids with noise induced hearing loss? Rex Banks assesses the potential damage.

25 maintaining a strong foundation: Tips on living with ARthritis Debbie Travis, in partnership with the Arthritis Society of Canada, offers tips to keep your joint “interior” looking and feeling well.

26 Allergy and Asthma: Reduce Symptoms with Less Stress When it comes to allergies and asthma, food, environment and stress all come into the mix.

Cheryl Patterson advises some coping mechanisms.

How to ease allergies and asthma

26

from the editor

Volume 9, Issue 3 » 2012 Publisher

Natural Health Products And You!

We are delighted to announce that, starting with this issue, the Canadian Health Food Association (CHFA) will be contributing articles and information to Healthy Living on an ongoing basis. As the CHFA represents the entire health food industry within Canada, it is unbiased and does not promote any particular products or brands.

The result is straightforward information you can trust – information that has been intensively researched and verified.

The Association tells us that 70% of Canadians now use natural health products (NHPs) on a regular basis, with a staggering 45% of us using NHPs daily. With so many people actively demonstrating such a strong interest in these products, and with them being so widely available through various retail channels, we at Healthy Living want to ensure we provide our readers with the most reliable, up-to-date information to help you make informed choices when it comes to choosing natural health products.

Also in this issue, we tackle two worrying conditions: eye disease, especially among older people; and hearing loss in the younger technomad generation. n The good news, however, is that in both cases, action can be taken now to minimise future damage – and we tell you how.

We also revisit the great organic food debate. Is organic worth its premium price? Is it more nutritious? And if so, why? We present the evidence – you decide.

In the meantime, enjoy these last few days of summer. laurie morissette, editor laurie@healthylivingmagazine.ca

usic players m l a n so er p n a C ss? cause hearing lo pg. 22

Don Flynn 905.475.5222 ext. 221 don@healthylivingmagazine.ca Editor

Laurie Morissette laurie@healthylivingmagazine.ca Graphic Designer

Priscilla Di Carlo Contributing Writers

Marilyn Arthurs Rex Banks Igor Klibanov Dr. Angela Lee Shawn Nisbet Cheryl Patterson advertising

905.475.5222 ext. 224 info@healthylivingmagazine.ca Printing

Trade Secret Web Printing 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. 2600 John Street, Unit 207 Markham, Ontario L3R 3W3 Phone: 905.475.5222 Fax: 905.475.6369 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.

healthylivingmagazine.ca

| Healthy Living

up front

October is Breast Cancer Awareness Month Breast cancer is the most frequently diagnosed cancer in Canadian women. It is estimated that 23,200 women in Canada will be diagnosed with breast cancer and 5,300 women will die from the disease in 2012.

The Canadian Cancer Society fights back against cancer by leading breast cancer prevention initiatives, offering information and support services for breast cancer patients and their families, funding world-class breast cancer research and advocating for cancer-related issues.

For more information visit cancer.ca.

An Evening with Steven Page Thursday, September 6, 2012 Flato Markham Theatre Former Barenaked Ladies front man Steven Page continues to take chances and catch the public’s attention with a variety of new projects, including some of his best material yet.

Tickets are on sale at the Markham Theatre Box office and online at the City of Markham portal, markham.ca.

Prime seats $59, regular $54, VIP $100. All proceeds benefit Markham Stouffville Hospital’s expansion campaign.

Did you know?

All fruits and veggies give off ethylene, a colourless, odourless, gaseous hormone that, among other things, stimulates ripening.

Some produce is cold-sensitive, so refrigeration accelerates spoilage.

Keep in the Fridge

n n n n n n n n n n n

T-Zone’s own pro-athlete (Roland Acheampong) was on hand at T-Zone Markham to guide attendees through an informative and dynamic workout routine on the Whole Body Vibration machines.

Apples Apricots Bananas (ripe) Broccoli Brussel Sprouts Cabbages Cantaloupes Carrots Cauliflower Cucumbers Eggplants

n n n n n n n n n n

Figs Honeydews Kiwis Leafy greens Parsley Peas Peppers Summer squash Sweet Potatoes Watermelons

Bowl on the counter

Keep in the cupboard

n n n n n n n

n n n n

Avocados Bananas (unripe) Nectarines Peaches Pears Plums Tomatoes

Garlic Onions Potatoes Winter squash

For more information, go to queenofgreen.ca.

up front

The Canadian Health Food Association (CHFA) Celebrates National Health Products Week

Upper Village Dental Care Upper Village Dental Care recently opened their doors and Councillor Carolina Moretti was on hand to help celebrate.

Upper Village Dental is fully committed to providing a comfortable, relaxed atmosphere for the entire family. They offer morning, evening and even weekend appointments, and emergency patients are seen the same day. 1260 Castlemore Drive, Unit 2, Markham. 905-201-0707. uppervillagedental.com

NR Medical Clinic A full service medical clinic is now open at 1250 Castlemore Avenue (Unit 1) in Markham.

This high quality and progressive new clinic provides a large number of services including family physicians, cardiology, dermatology, chiropractic, massage therapy, urgent care and more.

The best news – family physicians are accepting new patients! 905-201-7770. nrmedicalclinic.com

To help shine the spotlight on the importance of Natural Health Products and their many benefits, the Canadian Health Food Association along with their members will be celebrating Natural Health Products Week, November 12–18, 2012.

This CHFA initiative is a national event taking place from province to province and you are encouraged to join in the festivities at your local health food retailer. n 70% of Canadians use Natural Health Products (NHPs) on a regular basis. n 85% of NHP users use these products because they want to help maintain and improve their health. n 80% of NHP users indicate that these products are ‘very or somewhat important’ to their families.

For more information on how you can participate visit chfa.ca.

➻ With the colder weather approaching, days are getting shorter. By winter the sun does not produce enough UVB radiation to produce any vitamin D on our skin.

And in the summer, the use of sunscreen blocks vitamin D production by more than 90%.

It’s time to pay attention and add Vitamin D rich foods into your diet!

Some great sources: ➻ Cod Liver Oil ➻ Mackerel, cooked ➻ Salmon, canned ➻ Sardines, canned ➻ Milk ➻ Rice beverages, fortified ➻ Soy beverages, fortified ➻ Whole egg ➻ Butter

Sell advertising in your community and make money!

Healthy Living Magazine, the widely read community magazine, is looking for experienced part-time salespeople who want to make extra money. If you are enthusiastic, self-motivated, organized and have great communication skills, we want to hear from you!

Positions available throughout York Region.

To apply email your resume to: don@healthylivingmagazine.ca

| Healthy Living

up front Start your day off right by ‘breaking-the-fast’ with lemon water

Raffle of Hope July 1– October 28

For $20 per ticket or 3 for $50, you could win: n 2012 BMW 320i – valued at $48,500 n Ladies diamond ring – valued at $20,340 n Gift certificate to The Village Grocer – valued at $5,200 n 43” Samsung Plasma TV – valued at $620 Tickets can be purchased at the MSH gift shop, the Foundation office on the 3rd floor in the Health Services Building, by calling 905-472-7059 or by finding the foundation and the BMW at one of many events and festivals around the city!

For more information visit hope.mshf.on.ca or follow us on Facebook and Twitter (@MSHospital) to learn where you can spot the BMW next!

Squeeze 1/3 of a lemon in an 8-10 oz. glass of warm filtered water. This is a perfect way to stimulate your digestive system and acts like a mini detox for your liver. The simple juice of lemon/warm water helps with heartburn, gas, bloating, indigestion and promotes regularity. Use only the juice of lemon as there may be sprays and pesticides on the skin. Wait 30 minutes before you eat breakfast to allow for cleansing time. drhonow.com

THE ULTIMATE ‘NO WORK’ WORKOUT! OUR BOUT ASK A

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Thank your Markham Stouffville Hospital Hero Have you ever wanted to find a special way thank you to a nurse, doctor, volunteer or staff member at MSH who made a difference in your life, but wasn’t sure how? The MSHeroes program provides grateful patients and their families with a meaningful way to show their appreciation for the compassionate care they receive at Markham Stouffville Hospital. When you donate, your hero will receive a commemorative card and an MSHeroes Pin to wear with pride in thanks for your generosity. For more information visit msh.on.ca.

10 Minutes = 1 Hour Workout

No Contract Memberships Ask about our EZIPAY plan to take one home VISIT VISIT US US FOR FOR A A

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new &newsworthy Curel ® Skincare Therapy Cream

Therapy for the Sole (and Hand)

1 jenny bird for burt’s bees limited-edition

save our bees BRACELET

Curel® Skincare introduces two new products this fall that specifically target the unique needs of hands and feet, Curel® Foot Therapy Cream and Curel® Hand & Cuticle Therapy Cream.

Both creams are formulated with a selection of natural ingredients that soften and hydrate, and with regular use leave skin feeling healthy 365 days a year. The scientifically proven formulas utilize Advanced Ceramide Therapy to aid with soothing dry skin.

Available at select grocery, pharmacy and mass market retailers across Canada.

Talented Canadian designer Jenny Bird has teamed up with Burt’s Bees to create a custom, limited-edition friendship bracelet in hopes of raising awareness and funds to save Canada’s depleting bee populations.

100 percent of the proceeds from the sale of this Limited-Edition Jenny Bird Bracelet will go to the Pollinator Partnership, a not-for-profit organization whose mission is to protect and restore populations of pollinator species, bees in particular.

Bees are a critical part of our ecosystem as they pollinate crops – crops which eventually make it into our kitchens and onto our dinner table.

The bracelet is available in 18-karat gold-dipped brass and sterling silver dipped brass.

2

The For the Bees bracelet is available at The Bay locations, and online at burtsbees.ca/forthebees and jenny-bird.com.

Bébé by Hamilton Beach Canada

FOR BABY’S YEARS AND BEYOND

3

Blend, chop, puree and cook delicious and nutritious baby food with Bébé products from Hamilton Beach Canada. BPA free and retailing for under $30 per item, Bébé makes an adorable and affordable gift for any new or expecting Mom. The line includes the Bébé Blender for blending and pureeing, the Bébé Food Chopper for easily dicing foods, the Bébé Hand Blender for pureeing and mixing, and the Bébé Hot Pot for warming bottles, making cereal, heating soups and sterilizing bottles.

Making your own baby food allows you control over ingredients and is a cost effective way to eliminate additives and preservatives while introducing new foods and accommodating picky eaters.

Available at Babies ‘R’ Us or online at hamiltonbeach.ca.

| Healthy Living

New patients welcome!

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Family doct ors now availab le

O.N.E. Coconut Water

The all-Natural super Hydrator A potassium and electrolyte-rich beverage, O.N.E. Coconut Water contains just 45 calories per 240mL serving and only one simple ingredient – all-natural water from inside a young, green coconut. It is not made from concentrate and has no added sugars or flavours.

Available at major retailers.

Twitter: @ONECoconutCA.

¡ Cardiology ¡ Psychiatry ¡ Onsite Lab ¡ Family Physician

¡ Massage Therapy ¡ Onsite Ultrasound ¡ Medical Cosmetics ¡ Chiropractic Therapy

1250 Castlemore Ave., Unit #1, Markham (at Markham Rd.) P: 905-201-7770

Mon-Fri: 9am-9pm Sat: 10am-3pm nrmedicalclinic.com

new balance Canada 860 shoe

lace up for the cure The New Balance 860 Lace Up for the Cure shoe in support of the Canadian Breast Cancer Foundation features both N-ergy and ABZORBÂŽ cushioning, providing enhanced heel and forefoot shock absorption and a medial-post that is designed for pronation control.

Available at select retailers including the Running Room and New Balance stores nationwide.

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cover story

Organic or not?

Should we buy organic? Is it really worth it? This is definitely not a question our grandparents asked, says Shawn Nisbet as she sorts through the pros and cons, and offers hints on saving on organic produce.

Buying Organic: Start with the ‘Dirty Dozen’ Just how much more expensive is it to go organic and why? You can expect to pay more for organic foods because they tend to be more labour-intensive, and without the help of pesticides, the yield is not always as favourable.

10 | Healthy Living

To maximize your organic food dollar, the Environmental Working Group, a nonprofit organization based in Washington, D.C., recommends going organic on the ‘dirty dozen’ – produce that is most susceptible to pesticide residue, which will not occur in truly organic produce.

The ‘Dirty’ Dozen: Go Organic

✓ celery ✓ peaches ✓ strawberries ✓ apples ✓ blueberries ✓ nectarines ✓ bell peppers

✓ spinach ✓ cherries ✓ k ale/collard greens ✓ potatoes ✓g rapes (imported)

_

What is Organic Food?

Organic food refers to the output from Organic Agriculture: a holistic production method that contributes to the enhancement of biodiversity, good soil health and ecological balance.

Organic agriculture prohibits the use of synthetic pesticides and fertilizers, sewage sludge, genetically modified organisms (GMOs), irradiation, growth hormones, artificial flavours, colours and preservatives and is based on these seven guiding principles, as stated in the Canadian Organic Standards: 1. Protect the environment, minimize soil degradation and erosion, decrease pollution, optimize biological productivity and promote a sound state of health; 2. Maintain long-term soil fertility by optimizing conditions for biological activity within the soil; 3. Maintain biological diversity within the system; 4. Recycle materials and resources to the greatest extent possible within the enterprise; 5. Provide attentive care that promotes the health and meets the behavioural needs of livestock; 6. Prepare organic products, emphasizing careful processing and handling methods in order to maintain organic integrity and vital qualities of the products at all stages of production; 7. Rely on renewable resources in locally organized agricultural systems.

Foods with least pesticide residues And which organic produce is probably not worth the added expense? The Group lists these 12 items as having the least pesticide residues: n papayas n broccoli n cabbage n bananas n kiwifruit n sweet peas (frozen) n asparagus n mangoes n pineapple n sweet corn (frozen) n avocados n onions

Organic Food in Canada Organic food in Canada must meet all food regulations as well as additional organic standards and inspections.

Canadian law requires all organic foods that cross interprovincial or international borders to be regulated under both the Food and Drug Regulations and the Organic Product Regulations, and are subject to enforcement by the Canadian Food Inspection Agency. Similarly, organic foods that are made and sold only within their province of origin are subject to federal truthful-labelling laws and may be subject to provincial organic regulations.

Having these rules in place to govern organic foods makes “organic” a trustworthy brand and allows consumers to shop with confidence.

_

What to Look For? Organic foods can be found at health food stores, local farmers markets and grocery stores. There are a few key identifying factors that can help guide your purchasing decisions and ensure the foods you buy truly are organic. n The Canada Organic logo Foods with an organic content of 95% or more are the only products allowed to be labelled as “Organic” or to carry this logo.

Furthermore, products carrying the logo must be certified through a Canadian Food Inspection Agency (CFIA) approved third-party certification body

and their name must appear on the product logo. n You may also find products that indicate they contain a percentage of organic ingredients (70-95%) or which include organic items in the ingredient list. n Our closest trading partners are the United States and Europe, so you may also find these logos on your favourite grocery items, which have been assessed to be equivalent to Canada’s system.

The Benefits of Buying Organic Foods When buying organic foods, you are not only investing in your health, but you are also supporting sustainable, environmentally friendly practices and animal welfare. There are a number of benefits to choosing organic: n Know that your products have been grown and handled according to strict procedures and without persistent toxic chemical inputs; n Made without the use of GMOs, artificial colours, preservatives and sweeteners; n Protect and improve the environment and animal health; n Help maintain a clean water supply, soil health and fertility; n Reduce the carbon footprint and fight climate change (organic farming can use 30-50% less energy). HL Article courtesy of the Canadian Health Food Association. For more information visit www.chfa.ca.

How to Save Money when

Buying Organic

Incorporating organic food into your family’s diet can be an important part of eating healthily, even if you can only purchase organic foods selectively.

1. Purchasing foods in season is healthier and can save you money, too.

For example: buy strawberries at their peak in late spring or early summer, or try to find an organic ‘pick your own’ farm. You can then freeze them to eat later when they are not in season.

2. Cooking from scratch can also save you money. Purchasing whole ingredients can be less expensive than buying packaged foods, and you can

use the ingredients for multiple dishes.

Nourishing soups or slow cooked meals can be enjoyed in the evening after only minutes of preparation the night before or in the morning. When you cook your own food, you can control the amount of salt, sugar, fat and additives. You can also decrease the amount of artificial colouring, artificial flavouring, MSG, texturizers, preservatives and dyes, just to mention a few. Continued on next page u 11

Three Myths about Organic Food Myth #1 You don’t have Myth #2 to wash organic produce

All produce, whether purchased from a grocery store or your local organic farm, is susceptible to nasty bacteria such as E. coli. Soil and run-off water that’s contaminated with E. coli-harbouring animal poop can get onto any produce, whether organic or not. This is especially true of produce that grows close to the ground, such as melons, squash, zucchini, strawberries, lettuce, sprouts, spinach, green onions and all root crops. Your best defense is to wash everything thoroughly.

When cutting melons be sure to remove all the skin, then rinse your melon, knife and cutting board before cutting into it.

Purchasing organic means you are supporting small farms Organic food is now being sold by large companies, not just smaller farms.

Our demand for organic food is now big business. Recently, the market for organic milk outstripped supply by 10%.

With increasing demand for organic items, large companies are importing organic ingredients as cheaply as possible – often from other countries. So with all the CO2 spent in transport, some organics have questionable eco-virtues.

Myth #3 All organic food is healthy

Eating more vegetables and fruits is always healthier, but if your cart is full of organic chips, organic soda or organic cookies, your diet may not be healthier. Cane sugar is still sugar, and fried chips may be fried in healthier oil but when that oil is heated it can become unhealthy. Even Agave syrup is now being questioned as to whether it is truly lower on the glycemic index.

12 | Healthy Living

u Continued from previous page 3. Look for store brand organics.

Many large chain stores have their own private label organic brands.

4. Look for coupons in your store flyers or visit your favourite organic brand online before you head to the grocery store.

5. Go for bulk. Purchasing beans and grains from the bulk section can save you a lot of money. Do a price comparison the next time you shop.

6. Go meatless at least one day per week. You can save a lot if you take meat, seafood and dairy products out of your food choices a couple times per week.

Meatless meals are not only cheaper – they can be very nutritious! The money you save on meat can be put towards the purchase of healthy organic produce and grains. For some great meal ideas and recipes, visit meatlessmonday.com. HL Shawn M. Nisbet, RHN, CFA, is a registered holistic nutritionist, certified fitness consultant and master Nordic pole walking instructor. Tel: 416.804.0938; www.shawnnisbet.com; info@shawnnisbet.com

nutrition

Do You Really Need 8 Glasses of Water?

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www.chiro-docs.com | info@chiro-docs.com Open On weekends Dr. Juliana Haddad-Jaskot Chiropractor Markham Town Square Health Centre 8601 Warden Avenue (at HWY 7) Markham, ON

Dr. John Jaskot Chiropractor Thornhill Chiropractic & Wellness Centre 69 Centre Street Thornhill, ON

905-940-9988

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move well. eat well. think well.

By Igor Klibanov There is an axiom floating around that you need to drink 8 glasses of water a day. Is that the case? Let’s plug in a little logic and see.

Last time I checked, the world isn’t full of 7 billion identical twins. So does that mean that a petite 120-pound woman needs the same amount of water as a 250-pound football player? No. Does someone living in Mexico need the same amount of water as someone living in Toronto?

No. Does someone who exercises need the same amount of water as someone who doesn’t exercise? No again.

The truth is, that recommendation actually means that we need to get the equivalent of 8 glasses of water.

Guess what? Lots of foods are full of water content, and that certainly counts towards that 8 glasses of water recommendation. Fruits and veggies are often more than 50% water, so if you’re eating plenty of those, you’ll need less water. If you’re not eating plenty of those, you’ll need more water.

But how do you know what is the right amount for you?

There’s the simple pee test. If your urine is clear, it means that you are well hydrated. The darker your urine, the more dehydrated you are. HL Igor Klibanov is a personal trainer and fitness expert at Fitness Solutions. igor@torontofitnessonline.com

MARKHAM IMAGING CONSULTANTS A state of the art medical imaging clinic offering a variety of services including: • Ultrasound (Obstetrical, Vascular, Musculoskeletal, etc.)

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dental health

Guard your Mouth

and Protect your Smile Being active helps children get exercise and learn about teamwork but, without proper protection, it can also lead to dental injuries.

The warm weather, coupled with the end of the school year, means more time for children to participate in outdoor and recreational activities. Being active helps children get exercise and learn about teamwork but, without proper protection, it can also lead to dental injuries.

Sports-related injuries are one of the most common causes of dental injury in children. According to the American Academy of Pediatric Dentistry, sports accidents reportedly account for 10 to 39 percent of all dental injuries in children.

We offer LASER dentistry.

14 | Healthy Living

These injuries are most often caused by direct hits with a hard object, such as a ball, and player-to-player contact. But while some dental injuries are unavoidable, most can easily be prevented by wearing a properly fitted mouthguard.

“Mouthguards can significantly reduce the risk of mouth injuries by acting as a cushion that absorbs the impact from a blow to the mouth or jaw,” says Dr. Arthur Worth, President of the Ontario Dental Association.“A mouthguard also protects the soft tissues in and around your mouth, such as your tongue, lips and the lining of your cheek.”

Mouthguards are necessary in any sport where there might be a strong chance of contact with other participants or hard surfaces. Players who participate in sports such as football, hockey, basketball, baseball, soccer, wrestling, lacrosse, rugby, gymnastics and martial arts should wear mouthguards when practicing or competing. Mouthguards are also a good idea for recreational activities such as skateboarding, in-line skating and cycling.

It is important to ensure that a mouthguard is properly fitted.“Each patient’s very specific needs must be addressed for maximum comfort and protection,” says Dr. Worth.“A dentist will consider a number of factors when fitting a patient for a mouthguard – the size of his or her mouth, bite, type of sport played and whether or not the patient wears braces or other appliances.”

Mouthguards are necessary in any sport where there might be a strong chance of contact with other participants or hard surfaces.

Mouthguards aren’t just for children. The most common cause of traumatic dental injury in adults aged 18 to 50 is sports.

“A single blow to the mouth can result in injury, pain and sometimes months of treatment,” says Dr. Worth.“In any recreational activity, whether it’s a full-contact sport or skateboarding at a park, a little preparation can prevent costly and painful mistakes.“ Talk to your dentist about the type of mouthguard that is right for your child. . HL Article courtesy of Ontario Dental Association. For more information visit www.youroralhealth.ca.

15

Healthy Home

How to prepare your garden for winter Who doesn’t love a colourful, lush garden?

Unfortunately, we’re not all blessed with a green thumb, so the experts at Comfort Inn and Quality hotels, who maintain beautiful landscapes all year round, have put together five tips to help keep your garden beautiful: n Trim the dead ends: Cut back any finished annuals or diseased plants. n Stay hydrated: Continue to water plants throughout the fall, including perennials and evergreens that need moisture to survive winter. n Break out the rake: Each week, rake and remove leaves from the lawn. It’s important for grass to get sunlight during

the fall in order for it to grow back strong in the spring. n Bring on the mulch: It’s important to use winter mulch so that the soil can maintain a more even temperature. Mulch will help plants survive during the periods when there is no consistent snow cover. n Plant, plant, plant: Although a lot of gardening is done early in the spring, fall is another great time to start planting, especially in preparation for the following year. Plant bulbs such as tulips or daffodils and perennials so that they have time to establish roots before the winter. HL – News Canada

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16 | Healthy Living

Made in Canada

➜ Important home maintenance tips for fall As the weather begins to cool and the leaves start to fall, raking your lawn isn’t the only home maintenance task that needs attention. In order to keep your home in good shape for the long run, and to maintain your new home warranty rights, maintenance should be performed year-round.

In the autumn months, think about preparing your home for winter.

Just as we take out warmer clothes and put away our bathing suits and sandals, our home also needs to get ready for the change in weather.

If you own a newly constructed home, upkeep is an essential part of maintaining your warranty. All new homes in Ontario come with a warranty that lasts seven years from the date of the first possession, guaranteed by Tarion Warranty Corporation. The warranty

protects homeowners from issues like water penetration through the basement or foundation walls; defects in the electrical, plumbing and heating systems, and major structural damage, among other problems. In order to ensure your home stays covered, your regular seasonal maintenance should include: n Turning off your outside water supply from the inside, while leaving outside taps open; n Having your furnace serviced in preparation for winter; n Cleaning and testing all exhaust fans; n Checking your sump-pump float and discharge line and testing overall operation; n Installing a protective winter cover on your air conditioning unit;

n Checking windows and doors for cracks around the framing; fixing the caulking if you notice any cracks or separations; n Inspecting your fireplace and chimney dampers and servicing or cleaning if necessary; n Testing smoke alarms and carbon monoxide detectors; n Having your roof inspected to ensure shingles, flashing and chimney caps are in place and sealed properly.

Maintaining a home properly includes taking care of it year-round and it’s worth remembering that ongoing maintenance helps to ensure that your statutory warranty is protected. A more comprehensive checklist of seasonal home maintenance tasks is available online at tarion.com. HL – News Canada

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Ey e

Disease and How to P r e v e n t

I t

According to the Canadian National Institute for the Blind (CNIB), more than one million Canadians are living with significant vision loss or blindness. This figure exceeds the combined number of Canadians with breast cancer, prostate cancer, Alzheimer’s and Parkinson’s. The good news is that many eye diseases are preventable, as Dr. Angela Lee explains.

C

u r r e n t ly, 1 in 11 Canadians over the age of 65 are living with vision loss. Given our ageing population, the number of people affected by eye disease leading to vision loss looks likely to increase dramatically. Poor vision reduces quality of life and is linked to greater chances of falls, depression, and possibly even a shorter life span.

Shockingly, almost 75% of most eye diseases that led to vision loss were preventable, which means preventative eye care and regular eye exams are critical.

The most common eye disease is age related macular degeneration (AMD), followed by cataracts, glaucoma and diabetic retinopathy.

Age Related Macular De generation (AMD) The leading cause of vision loss in those

18 | Healthy Living

over 65, AMD is progressive damage to the macula, which leads to central vision loss (but not total vision loss). There are two forms: dry and wet.

The dry form is considered less severe and symptoms develop gradually.

The Ontario Association of Optometrists describes common symptoms as: fuzziness of central vision, the need for increased lighting to read, distortion of objects, or the development of a central vision blind spot. The wet form is less common, but more severe. Symptoms are the same as dry AMD, but they tend to occur more rapidly and more severely.

Currently, there is no cure for AMD and treatments are minimal. However, in 2002, The Age Related Eye Disease Study concluded that high levels of vitamins (A, C, E) and zinc (with copper) can slow the progression. Therefore, those at high risk or early diagnosis should consider

a multi-form appropriate dosage of these vitamins and minerals. Always consult a health care professional before implementing such protocols.

Cataracts More than 2.5 million Canadians have cataracts, a common age related eye condition usually found during routine eye exams. Cataracts are painless and occur when the lens of the eye hardens (a natural process associated with age), turns cloudy, blocks light from reaching the vision-responsible area of the eye (the retina) and interferes with vision.

Those living with cataracts describe the vision impairment similar to looking through a dirty windshield.

It is common to develop a cataract in one eye and later the other. Cataract surgery, which involves replacement of the cloudy lens, is generally safe and

5

s i m p le t i p s

to fight vision loss 1/ Regular eye exams by an eye-care professional. Don’t ignore changes in your vision.

2/ Eat healthily and exercise regularly.

3/ Protect your eyes from sunlight.

Wear a hat with a brim, and choose sunglasses that provide at least 99% UV protection.

4/ Consider supplementation to increase your source of antioxidants, Vitamins A, C and E, and Omegas.

Talk to your health care provider first.

5/ Quit smoking and reduce alcohol consumption.

successful. However, as with any surgery, there are risk factors and recovery time.

Also, recent Ontario health cuts have implied that cataract surgery may not be as available as it once was. Preliminary research indicates that a cataract can be stabilized through proper nutrition or supplementation of certain antioxidants such as lutein, vitamin C and E. However, promoting proper eye health through prevention (i.e. avoiding high risk factors such as smoking, diabetes and excessive sun exposure) should be the first line of defense.

Glaucoma Glaucoma, the second leading cause of blindness in Canada, involves damage to the optic nerve (the nerve responsible for vision messages to the brain) that is commonly seen with increased ocular pressure. Not everyone who has increased eye pressure has glaucoma, but they may be considered at high risk of developing this serious disease.

Initially, glaucoma will affect your peripheral, or side, vision. If left untreated, vision will reduce gradually in a ‘tunnel’ vision type pattern, leading to eventual total vision loss. Early detection and treatment is essential to prevent severe vision impairment.

Common risk factors include diabetes, family history, ethnicity (Hispanic or African decent), elevated eye pressure, and age (over 40). The CNIB recommends that if you have some of these risk factors you should talk to your eye doctor before taking antihistamines, antidepressants, or starting an exercise routine that includes weight training.

Diabetic Retinopathy Elevated blood sugar levels that damage the eyes’ blood vessels is called Diabetic Retinopathy. Because Diabetic Retinopathy often goes undetected until late stages of the disease, it is very prevalent and serious. Those living with diabetes must visit their eye doctor regularly: The Canadian Diabetes Association recommends yearly visits.

Symptoms include dark spots in your visual field, blurred or double vision, and large floaters (must be detectable on a white wall).

Managing your diabetes (strict blood sugar monitoring) is the best preventative strategy, while some research supports the use of the herbal supplement Gingko biloba as an effective natural supplement to improve and reduce disease progression.

However, all herbal medications should be discussed with your health care providers.

Protecting your Vision Simple lifestyle changes can play an important role in reducing your risk of developing these common eye diseases. n Shield your eyes Protecting your eyes from the sun’s UV rays can help delay cataracts and reduce the risk of AMD. Look for a manufacturer’s label indicating glasses that offer 99 to 100% UVA and B protection. Encourage all the family to wear sunglasses, including the kids, all year long. n Eat well or consider supplementation Eating a healthy, well balanced diet will help reduce the risk of major conditions such as heart disease and diabetes, as

well as eye diseases. However, people are often surprised to learn that most eye diseases are preventable. Proper nutritional support is one of the top preventative ways to avoid eye diseases.

Look for foods rich in antioxidants and high in vitamins A, C and E. These vitamins are found naturally in bright coloured fruits and vegetables (such as oranges, kiwis, tomatoes, broccoli, kale and carrots). You might consider a good quality eye-specific multi-vitamin.

A recent report from the Archives of Ophthalmology analyzed nine studies and concluded that high dietary intake of Omega 3s (two portions of fish per week) reduced the risk of AMD by 23 to 30%. If you are considering or currently supplementing with Omega 3s, make sure your product has high amounts of DHA (at least 300 mg). n Butt out! Smoking increases your risk of cataracts, AMD, diabetic retinopathy and glaucoma. The sooner you quit, the more you can reduce your risk. n Exercise Regular physical activity has been linked to reduced risk of AMD and a reduced progression rate of diabetic retinopathy, and may also lower eye pressure associated with glaucoma. Start slowly and find something you enjoy! HL Dr. Angela Lee, BSc, ND, a licensed Naturopathic Doctor and clinic director of VitalChecks: Richmond Hill’s Integrative Naturopathic Clinic, is passionate about community health awareness and currently volunteers with the Canadian Diabetes Association and CNIB. Tel: 905 237 7031. Email: angela.lee@ vitalchecks.ca. www.vitalchecks.ca.

19

seniors

Seniors say technology is key to independent living For Canadian seniors, technology is making an increasing difference in their ability to remain at home, independent and engaged.

Online seniors 75-plus say they are most inclined to use technology that helps them stay socially active (63 per cent), according to a national survey conducted by Leger Marketing for Revera, a Canadian leader in seniors’ accommodation, care and services. In fact, more than 80 per cent say they use e-mail as their primary way of staying in contact with family and friends.

A sizeable number of Canadians 75-plus also feel that technology will help to make their homes more secure (49 per cent), and allow them to stay on top of their health care through remote monitoring devices, like online updates on blood pressure (45 per cent).

For many seniors, the traditional family dynamic and sense of community has shifted. Often, families and friends aren’t just around the corner but towns or countries apart. Technology can

be key to helping seniors live their lives to the fullest, remain socially active, and maintain connections to their support networks, says Trish Barbato, the senior vice-president of Home Health and Business Development at Revera.

“It’s clear that technology is already playing a pivotal role in communications for those who choose to stay in their homes as they get older, and I think there is vast potential for it to have a positive impact in other areas, such as home health care,” says Barbato.

The Revera survey found that seven in 10 online respondents 75-plus believe that technology will help them live in their own homes as long as possible, and seventy-seven per cent feel technology has the potential to make their lives easier or simpler.

“I think we’re just beginning to understand how technology will support our desire to stay in our homes longer,” Barbato says. HL – News Canada

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Have some advice for the Ontario Ministry of Health and long term care?

In 2009, the Ministry of Health and Long Term Care went looking for a group of volunteers interested in helping us improve the Ontario Public Drug Programs. Ontarians from all across the province and from all walks of life responded, and the Citizens Council was formed. For the first time anywhere in Canada, local citizens had a chance to give direct input to the people making decisions on the direction of the health care system. ✓ Sound like something you’d be interested in?

Read on.

Two or three times a year, this group of 25 people gather to discuss issues such as the way the provincial government manages the availability of drug treatments for rare diseases.

With information provided by medical experts and their own life experiences, the Council members hear stories, ask questions, give opinions and make recommendations.

At the end of each 2 or 3 day session, a report is created and sent directly to the Executive Officer of Ontario’s Public Drug Programs and the Minister of Health and Long-Term Care. The report is made public, and the Executive Officer

provides feedback on the how the information in the report will be used. And because of the amount of time involved, members of the council receive a daily honorarium for attending the meetings, with the council covering reasonable travel costs to attend. ✓ Almost anyone in Ontario can apply to be part of the Citizens Council. No experience is necessary. The current membership includes people like a writer from Sault Ste. Marie, a canoe maker from Havelock, a computer tech expert in Mississauga and a Baptist Deacon from Thunder Bay. Members are appointed for various term lengths and heading into our third year, we’re looking for interested Ontarians.

If you’re interested, or you’re already thinking about someone else who would be a perfect fit for the Council, visit www.ontario.ca/citizenscouncil or call ServiceOntario at 1-866532-3161 for more information about this opportunity.

If you have an open mind, an opinion, and you’re ready to tackle a new challenge, fill out an application today. HL – News Canada

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. . . o l l He can anybody hear me?

Are personal music players setting the stage for a generation of kids with noise induced hearing loss?

By Rex Banks

Every day as I ride to work on the subway, inevitably, my ears perk up like antennae as I peer over my newspaper and attempt to zoom in on and locate the source of the offending noise which has interrupted my morning “come to life” ritual. Across from me sits a teenager, lost in his own subway seat dancing studio, lip-syncing to music blasting in his ears, which is obviously part of his morning “come to life” ritual.

Our worlds have now collided!

There is a growing concern amongst audiologists, physicians and other hearing healthcare providers that personal music players, also known as MP3 players, such as Apple Computer’s iPod, are setting the stage for a generation of kids who will develop noise induced hearing loss due to blaring music into their ears.

With some 42 million iPods flying off retail shelves and into the ear canals of North Americans since 2001, it is estimated that 28% of the population now owns one of these devices.

These concerns were first raised in the 1980’s when the Sony Walkman entered the market. But today’s portable stereos can hold thousands of songs and have longer-lasting batteries than older players. As a result, people are listening

22 | Healthy Living

to the devices for much longer periods of time. Because hearing damage is directly related to the duration of exposure – not just the volume – one concern is that the steady, long-term exposure to even moderately loud music could contribute to premature hearing loss.

You may be wondering, just how loud is a personal music player such as the iPod? It is important to know that listening to any sound at 85 decibels and above for a prolonged period of time will cause permanent damage to your hearing. A test by the American Speech-LanguageHearing Association (ASHA) showed that at peak levels, iPods can hit volumes of more than 120 decibels, which is louder than a chainsaw or a jackhammer!

At 120 decibels, the maximum safe exposure time is only 8 seconds! The iPod earphones that fit inside the ear (known as ear buds) project sound directly to the eardrum and increase the volume by an additional 7 to 9 decibels.

So is it a problem? Research from the Oregon Health and Science University Tinnitus Clinic shows that 16 percent of 6 to 19 year olds have early signs of hearing loss at the range most readily affected by loud sounds. One study reported that 39% of 18 to 24-year-olds

listened to their MP3 players and iPods for more than an hour each day, with 13% listening for two hours or more.

A survey commissioned by the American Speech-Language-Hearing Association finds that more than half of high school students polled have lost some hearing because of how they use the music players. The survey found that high school students are more likely than adults to say they have experienced three of the four symptoms of hearing loss: turning up the volume on their TV or radio; saying “what” or “huh” during normal conversation and having tinnitus or ringing in the ears. No one really knows for certain how much hearing loss is attributed to personal music players because accumulated noise damage can take years before it causes noticeable problems. However, in general, audiologists report a trend of seeing “older ears on younger people” in their clinical practices.

One reason why teenagers and others use their iPods at such loud listening levels is because the in the canal ear buds that come with the devices do not block out or dilute background noise. Essentially, users are turning up their iPods to mask other sounds that they find less appealing.

Additionally, in the days of the Walkman, the technology was such that music really didn’t sound better when the device was cranked up to full volume. With the advent of digital technology though, feeding into the cravings of the play it louder generation is no longer a problem.

The following warning appears on Apple’s iPod packaging: “permanent hearing loss may occur if earphones or headphones are used at high volume.’’ Sounds good, right? But when was the last time your teenager read a user’s manual?

The truth is, there are no standards regulating the output of sound from personal music devices in North America.

However in France, iPods have been limited to an output of 100 decibels. A new software upgrade is now available from Apple allowing users to set their own personal volume limit or can be password protected if parents want to set a limit on their child’s iPod output. While this is a positive step, it’s voluntary and not one that will likely be pursued by your average teenager. Recently, a Louisiana man filed the first lawsuit against Apple Computers claiming that iPods cause hearing loss in people that use them. He hopes to have his lawsuit certified as a class action suit. Time will tell if he succeeds or not and if this will make a difference in causing new legislation on the outputs of the devices.

So how long should one listen to their iPod for? What’s safe? An informal rule of thumb is the “60/60 rule” which states that you shouldn’t play your iPod at more than 60% of the volume for more than 60 minutes at a time.

Other ways you can know if your iPod is too loud include: n You can’t understand conversation going on around you. n People near you can hear your music. n You find yourself shouting instead of talking when you respond to people nearby.

Another informal quick test you can do before putting your iPod in your ear is to place the ear buds in your fist and adjust the volume to where you would like to hear the music. Close your fist. If you can hear the music, it’s too loud.

Lowering the volume on your personal music player under 85 decibels and listening to it for short durations of time are the best preventative measures you can take in protecting your hearing while using these devices. However trading in the little ear buds for sound-isolating earphones which reduce incoming noise so you don’t have to turn the volume up as high is another proactive step you can take. The disadvantages to noise reduction type earphones are that they’re larger and expensive, making them either unappealing or unobtainable by younger people.

Tomorrow I’ll ride the subway again and I’m sure I’ll see the familiar iPod cords dangling from the ears of an unsuspecting future client for the Audiology department.

When I was a teenager, the loudest thing that anyone wore was a madras pants and Izod shirt ensemble. The only warning was the price tag, which caused more fear for my parents than for me. Today, teenagers wear iPods and parents are the ones still worrying about price, one that their kids may keep paying for years and years to come. HL Rex Banks, M.A.CCC-A Reg. CASLPO is the Provincial Manager of Hearing Healthcare.

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3 natural ways to be allergy free this summer

Summer for many is a chance to spend time at the cottage or camping outdoors. But there are also many nature lovers who suffer from seasonal allergies, preventing full enjoyment of an all too short season.

Helen Sherrard, president of the Canadian Health Food Association (CHFA) says more than 70 per cent of Canadians use natural health products (NHPs), some of which can help with allergy symptoms.

“NHPs are naturally-occurring substances that are used to restore or maintain good health,” says Sherrard. “They are often made from plants, but can also be made from animals, microorganisms and marine sources. Since the medicinal ingredients used in NHPs occur in nature, the environmental and human risk is very low.”

Allergy sufferers, she suggests, aren’t always aware of the alternative options they have for treating their symptoms. “So visiting your local natural health food retail store and speaking with the knowledgeable staff there is a good place to start.

Here are three suggestions to discuss with your local natural health food retailer: Æ Vitamin C To strengthen the immune system, helping to fight off allergens. Æ Nettle An herb that acts as an anti-histamine and helps to decrease the symptoms of sneezing and itchy eyes. It can be taken in the form of an herbal tea. Æ Magnesium A mineral that can calm and relax. It can help relieve bronchial constriction associated with allergies. HL Article courtesy of the Canadian Health Food Association. Find a local health food retailer near you online at www.chfa.ca.

24 | Healthy Living

Maintaining a Strong Foundation Tips on living with RA and PsA Debbie Travis

joints to spare smaller, fragile ones.

For example: n Carry a shoulder bag instead of a handbag – and alternate shoulders when carrying a bag. n Carry wallpaper rolls or grocery bags in your arms instead of gripping them with your hands. n Use both hands or the side of your body to open heavy doors.

✽

Know when to call in a professional!

Early diagnosis and effective treatment are key to stopping the

progression of the disease and protecting your joint “foundation.”

There are newer treatment options, like biologic medicines, available that are proven to prevent structural damage progression over the long-term.

It’s important to talk to your doctor about what treatment is right for you. HL International Interior Designer, Debbie Travis, is partnering with the Arthritis Society of Canada and rheumatologist Dr. William Bensen to “paint” the picture of good joint foundation, and to provide tips on how to manage the symptoms of arthritis.

To help Canadians living with arthritis better manage their disease and stop the progression of structural damage, the following tips may keep your joint “interior” looking and functioning well.

✽

Burnt orange, eggshell and salmon pink – not just great design colours, they’re also good for your joints!

Eat foods that promote joint health: Omega-3 fatty acids from fish oil can reduce inflammation associated with RA (rheumatoid arthritis) and PsA (psoriatic arthritis). Good sources are salmon, herring, tuna or supplements.

Calcium and vitamin D help build strong bones, and will lower the risk of osteoporosis, which can be increased when you have RA. Good sources include milk, egg yolks and fortified beverages, such as orange juice.

✽

When it comes to interior design, as well as your joints, don’t overdo it!

✽

Don’t just use ONE paint colour, or ONE joint!

Regular exercise (such as walking, swimming, dancing, cycling, yoga and stretching) can help maintain joint function, reduce pain and increase flexibility.

Be aware that too much or the wrong type of exercise can cause harm, so speak to your doctor or physical therapist to design a regimen that is right for your fitness level and condition.

Don’t neglect the importance of rest too! Find the balance between exercise and rest so you don’t overdo it.

Try not to place excessive strain on any single joint by using larger, stronger 25

support for stress

Reduce your Allergy and Asthma Symptoms with Less Stress When it comes to allergies and asthma, food and environment aren’t the only things that can ail you. It’s not uncommon to find stress in the mix too.

By Cheryl Patterson

Dr. Pamela Frank, licensed naturopathic practitioner in Toronto, indicates she’s seen new diagnoses provoked in patients by stressors including anything from a university dissertation triggering a sudden allergy to a cat a person had for years, to a divorce resulting in a sudden adult diagnosis of asthma. For other people, stressors as simple as winter weather can trigger an asthma attack.

Although the situation may vary, the stress has a definite impact.

Current research at Ohio State University on stress and immunity showed participants with higher stress levels having greater or more prolonged allergy responses. A skin prick test showed those with greater anxiety having wheals (skin reactions) twice as big – 75 percent larger – after they were stressed, compared to when they weren’t, in addition to being four times more likely to have a stronger reaction to the test a day later. So, being stressed can cause persistent problems resulting in prolonged symptoms, such as allergies being worse the next day.

Integrative physician Isaac Eliaz, MD, LAc, MS describes the impact of stress on allergies as “triggered by overactive inflammatory-immune responses, and asthma is also related to inflammatory response.” He indicates that the response is aggravated by

26 | Healthy Living

stress inducing hormones, such as cortisol, adrenalin and glucagons that once released into the bloodstream result in a spike in Insulin and IGF-1, which over time can lead to problems with immune functioning.

“These hormonal cascades contribute to inflammation and over time, high levels of these hormones degrade immune function and can lead to “dysregulation” of immunity,” says Eliaz.

He indicates that this dysregulation can lead to “inappropriate” responses in the immune system found in allergies and other autoimmune issues,“where the immune system loses its regulatory mechanisms and begins to attack the body rather than foreign invaders.”

And immediate or chronic stress can also cause inflammatory responses that can lead to asthma attacks.

The good news is that stress related allergy and asthma symptoms can be improved. Like a well-oiled machine, a little support can go a long way toward a healthier and calmer system.

Frank suggests that better immune regulation can be achieved through adrenal support. She says,“Adrenals produce corticosteroids that are similar to corticosteroid medications that patients with allergies and asthma often become dependent on.”

Support can include supplements such as B and C (B6 and C are natural

anti-histamines), magnesium, zinc and potassium, and adaptogenic (rejuvenating) herbs like licorice, ginseng, rhodiola and ashwaghanda, indicates Frank. She adds,“Antiinflammatory herbs like turmeric can also help alleviate asthma. Quercetin is a bioflavonoid that helps allergies. Probiotics can be used to moderate the immune system. And vitamin A is important for the health of mucous membranes.”Also, exercise – the great stress buster – burns off the hormones released by stress.

According to Eliaz, relaxation techniques, such as meditation, deep breathing, and yoga or Tai Chi can also help lower stress and the inflammation responses it can trigger. He adds, “Studies have shown these practices to be beneficial in reducing cortisol, increasing oxygenation, strengthening and regulating immunity and improving mental and emotional well being.”

Healthy responses to stress support a strong immune system and adrenal function, with greater regularity and less inflammation and other damaging effects.

The stronger the system, the greater the protection you’ll have against unwanted allergy and asthma symptoms. HL Cheryl Patterson has a B.A. in Psychology and has researched the area of stress for over ten years.

For more on Cheryl visit www.cherylpatterson.ca.

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29

recipe

Barbecued Flank Steak shines in sandwiches and salads like this one!

Preparation Time:

per serving:

355 calories, 25 g protein, 12 g fat, 36 g carbohydrates

15 minutes | marinating time: 8 hours | cooking time: 10 minutes | Serves: 8

vietnamese flank beef steak with noodle salad 2 cloves garlic, minced 1 shallot, finely chopped 5 tsp (25 mL) packed brown sugar 4 tsp (20 mL) vegetable oil 1 tbsp (15 mL) each fish sauce and soy sauce ¼ tsp (1 mL) pepper 1½ lb (0.68 kg) Beef Flank Marinating Steak Sauce: ½ cup (125 mL) cold water 3 tbsp (45 mL) lime juice 2 tbsp (30 mL) granulated sugar 2 tbsp (30 mL) fish sauce 1 Thai chili, thinly sliced 1 Noodle Salad (recipe follows)

Preparation Combine garlic, shallot, brown sugar,

oil, fish sauce, soy sauce and pepper in large resealable freezer bag. Pierce steak all over with fork; place in bag and refrigerate for 8 hours or up to 24 hours.

Place steak on greased grill over medium-high heat 400°F (200°C); close lid and grill for 5 to 6 minutes per side for medium. Remove from heat. Tent with foil; let stand 5 minutes before slicing across the grain.

Sauce: Combine water, lime juice, sugar, fish sauce and chili; splash over Noodle Salad and toss to combine.

Serve with steak. n Noodle Salad: Cook 8 oz (250 g) fine rice vermicelli according to package instructions. Place in shallow bowl or platter along with 3 cups shredded lettuce, 3 cups fresh bean sprouts and 12 fresh mint sprigs, half english cucumber, julienned, 1 tomato, cut into wedges (optional). Top with ½ cup chopped roasted peanuts.

Photo and recipe courtesy of Canada Beef. For more info visit www.beefinfo.org.

30 | Healthy Living

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