Healthy Living, The Magazine For Life | Summer 2017 Edition by Healthy Living, The Magazine For Life

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The Magazine For Life

how to defend yourself against

stress

turmeric

➜ first in a series of the spice of life!

the

me!

Pregnancy can really be a pain in the back

ready, set,

sleep

➜ primary benefits of healthy sleep patterns

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vitamin D 8 of

surprising benefits to getting your daily dose

Summer edition » 2017

healthylivingmagazine.ca

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contents

summer edition

departments 6 upfront 10 new & newsworthy 12 lifestyle 16 seniors

29 features 12 STRESS CAN KILL YOU! Stress is a weapon of mass destruction. Prevent it from destroying you!

14 MINIMIZE PREGNANCYRELATED BACK PAIN 6 tips to reduce the risk.

16 WHY COMPANIONSHIP IS SO IMPORTANT FOR SENIORS For elderly individuals, there is an even more important reason to nurture companionships.

18 A NEW SERIES ABOUT SPICES & FOOD ADDITIVES In this first of a series we talk about the health benefits of Turmeric.

Defuse s t ress to slow dow n and pro m ag ing ote longevity ! 20 HAVE YOU HEARD ALL THAT VITAMIN D HAS TO OFFER? Find out 8 lesser-known facts about the benefits of daily Vitamin D.

18 nutrition 22 healthy reading 24 fitness 27 marketplace 28 healthy recipes

r t yo u B o os it h o ut w k r o top w these f o s! e on trend s s e n t 10 fi

24 MOST EFFECTIVE TRAINING PROGRAMS CanFitPro survey reveals the top 10 Canadian fitness trends for 2017.

28 healthy recipes Toronto Chef, Signe Langford provides recipes from her book.

30 READY, SET, SLEEPâ&#x20AC;¦ Adequate sleep is a key part of a healthy lifestyle. Find out its many benefits.

from the editor

The Magazine For Life

summer edition » 2017

Welcome to Summer! We’ve all been waiting a long time for the weather to improve…

Published by

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

Carolyn Ryan EditoR

This Summer, our various governments and many other organizations and citizens will hold a series of events to celebrate Canada’s 150th Anniversary – some information is included in Up Front. But by all means look into what’s happening around your home area and take part in the acknowledgment of the wonderful country we all live in. It’s time again to get outdoors: enjoy working in your garden, walking or jogging in the parks that dot our towns and cities, participate in sports, outdoor exercise and barbecues as the weather encourages us to venture outdoors every day. Soon, we’ll be able to enjoy swimming, boating, waterskiing, going to the cottage – can’t wait to get at it! Recently, I had my follow-up visits with both my cardiologist and my own family physician, reviewing my progress following my angioplasty in December. Everything is going well, cholesterol is way down, blood pressure has normalized, and my cardiac rehab program of daily walks is in full swing. Despite President Trump’s adverse comments about the Canadian medical system, it seems we are on the fore-front of cardiovascular, cancer, and genetic specialties, and offer the very best treatment at very reasonable cost. 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, exercise, sleep, companionship—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

Are yo u awar e of these lesser -known reasons why yo u shou ld be getting yo ur daily dose of Vitam in D? Page 20

David Jones Editor@HealthyLivingMagazine.ca Contributing Writers

CanFitPro David Jones Marc Dodsworth Signe Langford Markham Public Library Dr. Mark Somerset M.D. 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

Healthy Living sponsors Soccer

22nd Annual

Aurora Chamber Street Festival Sunday, June 4, 2017 11 am to 5 pm Yonge Street, Aurora The Aurora Chamber Street Festival is a fun-filled family event for all ages with over 500 vendors, fantastic â&#x20AC;&#x153;Street Performersâ&#x20AC;?, music, food galore and so much more. It is held annually the first Sunday in June in Aurora. A section of Yonge Street, between Wellington Street and Murray Drive is closed to traffic, allowing vendors and visitors full access to the street. Come rain or shine! Parking and admission are always free.

Healthy Living Magazine is a proud sponsor of Unionville Milliken Competitive U17 Girls Team. The Unionville Milliken Soccer Club is a premier soccer development club based in Markham. The club is a volunteer-run, non-profit community organization established in 1976 to administer and run soccer programs for youth aged 3-18 and adults aged 19+ in the Markham community. Club mission is to foster interest and participation in and to provide programs for organized soccer to its members as well as to develop the individual abilities of each soccer player. The aim is to improve their playing skills and the enjoyment of soccer as a whole. Healthy Living supports The Club financially to help pay their bills â&#x20AC;&#x201C; you can support these young athletes by coming out to their games and cheering them on. More information is at www.u-msc.com.

Farm Fresh Food at your Doorstep Life is a constant change, and the rate of change has increased dramatically with our use of technology. We can now receive 100% certified, locally focused, organic foods delivered to our homes and businesses each week, at prices less than retail! An Organics Live franchise owner makes the best food more accessible for our community. Each franchise is a community person who sources food from local farmers and producers and delivers the fresh food to your door, to fit your schedule. Organics Live is in partnership with local farms all over Ontario and up to 80% of their produce comes from Ontario. Their program ensures that wherever possible, product is sourced regionally in order to support local economies. The distribution area of Healthy Living Magazine has several franchises for Organics Live. To find them, and more information go to www.organicslive.com

6 | Healthy Living

up front

Whittamore’s Farm is still here for this Season This is the last season to enjoy the family farm experience of Whittamore’s Farm. The gates will close on all public farm activities in November 2017. The Whittamore Family will offer their customers one final season to enjoy the family farm experience with an exciting, fully operational season. There will be no change to their offerings for the families, schools and other customers who visit them. “We have been offering this experience to families in Markham and across the GTA for over 60 years. We are making the change to rebalance our lives and pursue other interests and opportunities.” says Mike Whittamore, the farm’s Pick-Your-Own owner/operator. The Whittamores will continue to own and farm the land; however, the Farm Shop, Fun Farm Yard, Pick-Your-Own and Pumpkinland facilities will no longer be operational as of November 2017. “It has been a privilege to operate this business, and we are grateful for our

loyal customers, our amazing employees and everyone who has been part of the Whittamore’s Farm family,” says Frank Whittamore, owner/ operator of Whittamore’s Farm Shop and Fun Farm Yard. The 2017 season will kick off May 3rd of this year, welcoming back all customers to the Farm Shop, Fun Farm Yard, Pick-Your-Own and fall time Pumpkinland. The Whittamores invite you to bring your family, your school and your friends to celebrate one last season with them. To explore all that Whittamore’s farm has to offer for 2017, visit www.whittamoresfarm.com.

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Healthy Living | 7

up front

Farmer's Markets No matter where you live or work in York Region, you are never far from a Farmer's Market. Attending a Farmer's Market is as much an event as it is a shopping trip. Not only do you meet your neighbours, but you also usually meet the actual producers of the food. You will be able to ask and know how your food was grown, were pesticides used and just how local is it. The family farms are under a great deal of pressure from the large agribusinesses, and you can make a difference by purchasing directly. You know that the produce has ripened naturally, not while it was bouncing along a highway for days in a truck. But that’s not all.

A Farmer's Market has a variety of produce in season, that you may not see in the local store such as red carrots, heirloom tomatoes and quail eggs to mention a few. You will also often find artisans displaying their wares as well as baked goods and preserves. If you want to know the ingredients in an item, just ask. They will be honoured and proud to tell you how it was made, and you will know exactly how nutritious it is, without

reading a confusing label. Many of the booths will have a profile of the farmers, ranchers or artisans, and they are usually passionate about their special recipes and advice on how to cook and prepare the foods that they are selling. The Farmer's Market is a meeting place. It is a place to meet old friends and make new acquaintances. It is a place to bring your children, and grandchildren, to get a taste of the communities in which we live.

SUMMER FUN …

NEW MEMBERS WELCOME! The Markham Lawn Bowling Club

For most of my life, I have gone past the Markham Lawn Bowling Club and thought it must be an elitist club that I’d never be able to get into. That image was shattered, when Don Attridge approached me and said, “John, why don’t you give it a go?” Within three minutes of arriving my thinking had changed. They really are a fun loving bunch of people of varying degrees of skill and age. (They range from 16 years old to over 90.) They taught me the fundamentals and an enjoyable summer evening started. The Markham Lawn Bowling Club is welcoming new members to come out

8 | Healthy Living

and “Give it a go” and if you like the sport, you are welcome to become a member. All you need to do is show up with flat shoes; all the other equipment is provided. Come out and try it for free. It is a club that is good for singles, couples and sports enthusiasts. If you decide to join, the membership fee is only $125.00 per season. The regular nights are Tuesdays and Thursday evenings from 6:45pm to 9:30 pm. You can play whenever you are available for $3.00 per night and there are free practice times Monday and Wednesday from 10:00 am to 12 noon. Fresh air, friendly outdoor ambiance, great exercise – you can’t beat it! Call Shelley Gram 905-294-5584. info@makrhamlawnbowling.com. www.markhamlawnbowling.com

Celebrate Canada’s 150th Birthday in Markham It’s Canada’s Big year, and the City of Markham is hosting a year-long celebration that you won’t want to miss! From Canada 150 exclusive events and programs to annual favourites with a Canada 150 twist, 2017 is sure to be an exciting year in the nation’s most diverse city. The City’s Canada Day celebrations draw over 20,000 attendees from Markham, York Region, the Greater Toronto Area and Southern Ontario for a full day of fun that’s jampacked with entertainment. From the Citizenship Ceremony, to the People’s Parade, Seniors Luncheon and Milne Dam Park Celebrations. The City has something for everyone. And don’t forget to mark your calendar for the City’s signature Canada 150 celebration – the Markham 150 Expo – at the Markham Civic Centre on September 10. This event is fun for the whole family and will feature local performances, vendors and activities that animate the City’s motto “Leading While Remembering.” “The City’s plans for Canada 150 offer members of the community and visitors to Markham with unique, engaging and memorable experiences throughout 2017,” said Mayor Frank Scarpitti. “Markham’s celebrations will help promote local and national pride, create lasting community legacies and mobilize our diverse and vibrant communities to showcase Markham as a premier city that leads the way in sustainability, diversity and innovation.” Visit markham.ca/canada150 to learn more about what’s happening in Markham for Canada 150.

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Markham Garden & Horticultural Society Have a question about your garden? Want to talk with other gardeners? The Markham Garden and Horticultural Society brings fellow gardeners together to provide an opportunity to show flowers, fruit and vegetables grown in our own gardens. They have design classes for those who like flower arranging and they offer opportunities for gardeners to exchange ideas and techniques. Each month a speaker provides gardening related information. You do not need to have a garden to be a member but just a love of nature. For more information e-mail markham@gardenontario.org.

Healthy Living | 9

new &newsworthy HEALTHY CRUNCH KALE CHIPS

LOCALLY MADE IN CANADA

Healthy Crunch's mission is to provide satisfying, healthy snacks that fuel the body, mind and soul. Healthy Crunch Kale Chips are certified organic, non-GMO, vegan and available in many flavours. We were not disappointed! The chips are BIG on flavour, crunch and size, yet made in small batches with organic raw kale that is gently massaged by hand. The raw organic kale then goes into the dehydrator to air dry slowly, so no nutrients are lost. No frying, oven baking or cooking here, my friend, just super crunchy deliciousness. Available online for $4.49 at www.well.ca or at many local places near you. www.healthycrunch.com

SUNZONE SUN CARE

INNOVATIVE SUNSCREEN TECHNOLOGY FOR WORK, REST AND PLAY

SunZone Botanical sunscreen lotion formulas contain patented Oleosomes Technology, a unique emulsifier and delivery system found naturally in plant seeds. The result is fewer chemicals and more natural ingredients that protect, nourish and moisturize for healthier skin. SunZone Botanical formulas provide antioxidant defense, are paraben and PABA free, oxybenzone free, hypoallergenic and non-comedogenic! For kids and active parents we love the water and sweat resistance for up to 80 minutes and lightweight formula. Available at Markâ&#x20AC;&#x2122;s Work Warehouse and online on Amazon.ca. www.sunzone.ca

TONICA KOMBUCHA

DAILY DIGESTIVE TEA now ACCESSIBLE to ALL Kombucha is a fermented tea that has been brewed for centuries in Asia, Eastern Europe and now in North America. Tonicaâ&#x20AC;&#x2122;s authentic recipe ensures the quality of kombucha in every bottle is extremely pure. Every bottle of Tonica will vary slightly in flavour and bubbles and come to you in its all-natural organic state, filled with all the benefits associated with a true raw kombucha. You can truly taste the purity in each bottle. Flavours include: Ginger, Blueberry, Peach, Green Tea, Mango, Jasmine and Original. Tonica is sold in over 900 retailers across Canada including Shoppers Drug Mart, Metro, Loblaws and Whole Foods. www.tonicakombucha.com

10 | Healthy Living

lifestyle

Stress can Kill You!

Most people, including doctors, don’t really appreciate what stress can do to your body. I’ve seen the fallout too many times to have any doubts about its lethality.“I’m just a little stressed,” they’ll say, as if chronic stress equates to caffeinated edginess. Actually, it is responsible for 75 percent of all visits to primary care physicians.

What is Stress?

Stress is a weapon of mass destruction. Prevent it from destroying you! By David Jones, MBA

12 | Healthy Living

Stress is a measure of your mental and physical resistance to circumstances beyond your control. Stressors are threats, demands, or changes to which you attach special, significant importance, with which you may struggle.

Common stressors include the loss of a vital relationship; financial distress; being overworked; caretaking; divorce; and other fears of loss and inability to meet external demands.

How Acute Stress and Chronic Stress Affect You When you encounter stress, hormones flood your bloodstream so you can respond quickly and with strength. These hormones serve as neurotransmitters that signal the body to prepare for emergency action. Physiological changes include increased heart rate, breathing, blood pressure, and muscle tension that boost your body’s systems. Higher levels of free fatty acids and blood sugar are released to provide immediate energy. This is the well-known “fight or flight response.” It is the general absence of an emergency or threat taken in response to some stressor that may wreak havoc with your health. In most emotionally stressful social situations, you don’t actually flee or fight. You may “suck it up,” and end up storing the stress internally. Your reaction to the stressor may include feelings of helplessness or futility, causing continued stress. Long-term chronic stress can wreck your nervous system through inflammation. It can stoke symptoms such as headache, achy neck, ulcer, allergies, and diminished sexual desire. Eventually, your body will adapt by producing an excess amount of the stress hormone cortisol. Too much stress can exhaust you and accelerate the aging process, harm your immune system, and shrink vital brain tissue. Add in sedentary living, sleep deprivation, abuse of stimulants, hostility, smoking, social isolation, and an unhealthy diet, and things go downhill.

Can Stress Kill You? Acute stress is the leading cause of sudden death, especially in young healthy people with no evidence of

coronary disease. But it can fell people at any age. Chronic stress contributes to high blood pressure, a risk factor for cardiovascular problems such as heart failure and sudden cardiac death and heart enlargement. In cardiology, stress is a grim reaper that abruptly ends life by rupturing unstable plaque in a vital vessel or by triggering a lethal disturbance in heart rhythm. Yet these risk factors are rarely addressed by doctors.

How We React to Stress Stress comes and goes in all our lives. Upon encountering stressors, you have two choices. You can adapt and “go with the flow”, doing something to create change or otherwise improve the situation. Or you can withdraw or push beyond normal expectations in an effort to make the stress disappear. Opting for unhealthy coping strategies, such as abusing drugs or alcohol, overeating, or overworking, can pile on yet more stress. Even the medication that doctors prescribe for stress can add to the pile. Most physicians have little training in recognizing stress or treating it, other than to prescribe a tranquilizer, antidepressant, sleeping pill – or perhaps all three. Taken habitually, they add another layer of toxic pharmaceutical stress.

Less Stress Promotes Longevity If you want to live longer, you had better learn to defuse your stress. Scientific evidence has surfaced that stress reduction bolsters longevity by directly impacting your DNA in a favourable way. Nobel-level research involves the study of telomeres, the tail portion of chromosomes that control the lifespan of cells and their division. Telomeres look like the plastic tips on the ends of shoelaces but act like guardians and timers of cellular aging. As the aging process progresses, telomeres shorten. At some point this contributes to cellular

senescence associated with many degenerative conditions. The researchers’ study showed that long-term stress decreases telomerase, the enzyme that provides protection for the telomeres. Loss of the enzyme results in telomere shortening, leading to accelerated aging through premature cell death. The stress not only lowered telomerase activity and shortened telomeres but also generated higher oxidative stress. All of these factors are “known determinants of cell aging and longevity. Women with the highest stress have telomeres shorter by the equivalent of at least one decade of additional aging.” Years ago, workshops were set up to help cardiac patients learn to identify their stressors, and discover interventions to alleviate the stress. Since then, medical science has accumulated indisputable evidence that stress reduction lowers blood pressure, relieves strain on the heart, and may save your life. Now we are learning the impact of stress at the DNA level.

What to Do When You’re Stressed We need to find our own antidote to stress and not take it lightly. What’s your stress-busting method? There's a lot to choose from:  Meditation  Yoga  A hobby  Dancing  Playing music  Playing or watching sports  Playing with the kids or grand kids  Crossword puzzles.  Knitting  Many more And be sure you laugh a lot – a great form of stress release! Do I believe you can lengthen your life if you de-stress yourself? Absolutely. Whatever you do when you’re stressed, make it a regular fixture on your path through life. HL

Healthy Living | 13

parenting

Minimize Pregnancy-Related Back Pain Follow these 6 tips to reduce the risk. by Marc Dodsworth

You’re anxiously awaiting the pitter-patter of tiny feet, but you can’t paint the nursery because of back pain. Sourcing car seats, stroller hunting, all the myriad new activities associated with your new physical condition and social status as a “mumto-be” are all very challenging. And if this will be your first child, there’s a certain “strangeness” factor that adds to the stress and frustration. Feel put-upon? You’re in good company! As if being an expectant mother weren’t hard enough, a recent study reported that 50-90 per cent of pregnant women will likely experience lower back pain. Over 10 percent reporting severe discomfort that prevents them from carrying out their daily routines.

14 | Healthy Living

What’s to blame? Weight gain for one. The average healthy weight gain for pregnant women is more than 30 pounds. As a result, substantial stress is added not just to the feet, ankles and knees but to the back as well. While the baby grows, the core abdominal muscles become stretched and cannot stabilize posture as well as they did before. What’s more, the third trimester sees the release of the hormone “relaxin” increase tenfold. Despite the name, relaxin is anything but. The hormone loosens the joints, allowing the pelvis to accommodate the enlarging uterus. Consequently, the loose joints force the back and pelvis muscles to work extra hard to keep the body upright and balanced.

With a baby on the way, back pain should be the last thing on the mind. Follow these tips to reduce the risk:

1 Work that bod.

It might sound obvious but exercise can go a long way towards increasing muscle support for an aching back. Low impact cardiovascular activities like swimming, walking or stationary cycling can help relieve pain while being healthy at the

same time. A health care practitioner should always be consulted before starting a new exercise regimen.

Left, right, no left.

Sleeping on your left side has been shown to reduce the weight of the uterus on large vessels in your abdomen, allowing for optimal blood flow to both mother and baby.

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

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

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

Wrist Pain Carpal Tunnel

Migraine Headaches

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

FAST • SAFE • EFFECTIVE

ACUTE, SUBACUTE CHRONIC CONDITIONS

Pillows to the rescue. Who says pillows are just for heads? Placing a pillow between the knees takes pressure off the lower back.

Support, support, support.

With all the added weight, support has never been more important. Wearing flat shoes and having proper lumbar support when sitting down are two simple support solutions to minimize the risk of back pain.

Raise ‘em up.

Elevating your feet whenever possible, be it while sitting or taking a nap, relaxes the body and takes pressure off the back.

The THERALASE laser floods the tissues with photons, energizing the damaged cells and increasing circulation to the painful area. This increases the body’s production of ATP (Adenosine-triphosphate) expediting the healing processes to reduce inflammation and repair damaged tissue. Treatments take just a few minutes, however the therapeutic effect continues to soothe and heal long after the treatment ends.

Knee and Joint Pain Knee Meniscus Osteoarthritis and Ligament/Tendon Bunion Pain Morton’s Neuroma

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

CALL TO BOOK YOUR APPOINTMENT:

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

Visit a chiropractor.

Maternity chiropractors provide safe, effective and drug-free conservative care to relieve back pain. Regular visits to a chiropractor during pregnancy can help decrease the pressure on joints, muscles and nerves of the spine and pelvis.

Lumbar (low back) and Sciatic Pain Pinched Sciatic Nerve

Visit the Ontario Chiropractic Association website at https://www. chiropractic.on.ca/public/your-backhealth/minimize-pregnancy-relatedback-pain/ for more tips, tricks and information. HL Contributed by Marc Dodsworth, Account Coordinator, Environics Communications, in behalf of the Canadian Chiropractic Association.

Healthy Living | 15

seniors

Why Companionship is so Important for Seniors It is no secret that friendships bring us joy. From the time we meet our first friends in grade school, companionship is always in the forefront of our minds. While occasionally, adult individuals live a solitary life, never getting married or living with someone else, that’s unusual. Most of us form relationships or friendships that persist for long periods, sometimes for a lifetime. For elderly individuals, there is an even more important reason to nurture companionships. Close, constant companionship has been linked to helping stage off symptoms of depression in individuals over the age of 65. It is important as a caregiver that you understand how you can play the role of companion for your loved one while still acting as a caregiver. You can also help your loved one by encouraging relationships with others.

16 | Healthy Living

And it isn’t anything to do with sexual relations – these days, a large percentage of our population is living to an age where libido fades, and plays a much less important part in life. Of course, developing and maintaining friendships isn’t just so that your loved one has someone with whom to enjoy hobbies. According to Dr. Karen Roberto, a gerontologist at the University of Northern Colorado, friendships are important for senior individuals because they help maintain good mental health. In a study of friendships among individuals ages 65 to 91, Roberto found that those who had several friends reported having greater feelings of worthiness, independence and general feelings of happiness more so than those who reported having fewer friendships.

➻ Companionship Can Save Lives

➻ Stay Connected with Friends

Another positive aspect of having friendships can be lifesaving. Roberto explains: If an individual has regular contact with others, there is an increased chance that those friends will notice physical changes, changes in mood or absences that could be a sign of a problem. Also, those with friends are more likely to share concerns about their own well-being or physical health. Regular social contact, whether it’s built around shared interests, common activities or simple time spent together in conversation or viewing of entertainment, can foster continuing communications skills, improve memory retention, delay the onset of dementia, and even enhance physical fitness.

Caregivers should seriously consider nurturing friendships for loved ones. Scheduling regular social gatherings, such as card games at senior centers or visits from neighbors, are great ways to ensure your loved one experiences the benefits of companionship on a daily basis. As you fulfill their physical needs, remember that by simply talking, playing a card game, or looking at old family photos, you can also provide for your loved ones’ emotional needs by building a friendship with them. A physician in Toronto, while conducting a 30-year “longitudinal study” of diabetes patients in a residential home, discovered that the most important factor in continued good health and the delayed onset of serious medical conditions was not diet, medication or exercise – but regular socialization with family, peers and even complete strangers. We are social animals. So, don’t “park” your elderly relatives in a home where social contact is minimal; and don’t allow them to become hermits, even if they are physically able to stay in their own homes. Visit regularly, get them out to events and experiences that emphasize contacts with new people, encourage them to form new contacts – then hope that these contacts become friendships that will last for the rest of their lives. Even after a spouse or life-long companion dies, it’s important to create new relationships and not to surrender to conservative tendencies that could result in loneliness. HL

➻ What about pets? Here’s something else for caregivers to consider: Beneficial companionships can also be found with pets, not just humans. The American Heart Association has found that those who own pets have a reduced risk of heart disease and depression. Studies have also shown that the presence of pets can lower blood pressure and elevate levels of dopamine and serotonin. Here is another interesting fact: Pet owners who are 65 or older reportedly make 30 percent less doctor visits than those without pets.

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Healthy Living | 17

nutrition

Spice The

of Life

A new series of articles about spices and food additives

When we were living in caves, fending off the sabre-toothed tiger, food-collecting was a frantic activity. Diets were extremely limited, and everybody was hungry all the time. Life was nasty, brutal and short, due to predators, accidents and poor diet. Meat has long been part of human diets, along with carbohydrates provided by fruits, tubers and grains. A million years ago, early humans discovered cooking, to make starches stored by plants more digestible. Food preservation was a perennial problem – the common solution was to dry, smoke or salt food, to reduce spoilage. Slowly we moved from “huntergatherer” to “cultivator” to “agricultural” mode, and a more varied range of foods became available. We then found that certain plant and mineral substances could be used to improve food:

18 | Healthy Living

(a) some additives (particularly minerals) could make food last longer – very useful to keep harvested foods until needed during winter (b) some added flavour to otherwise bland starchy foods (c) others added colour that made uninteresting foods more palatable (d) some modified bitter, sour or metallic-tasting foods that would otherwise be inedible. The result of adding “spices” to our diet was to increase the range of acceptable foods. More recently, the “cooking” activity became an honoured role in society, and eating shifted from mere subsistence to a pleasure – and the expanding waistline race was on! We enjoy an immense range of food varieties at a very reasonable cost. [Despite this, as much as one-third of the world’s population is on the

By David T. Jones MBA, Editor Healthy Living Magazine

verge of starvation.] But, we retain a craving for sugar (causing the common over-weight syndrome) and lose out on the other nutrients in plants, like minerals, vitamins and fibre, that can be destroyed during cooking. Spices can help to balance our diets, motivate us to eat a variety of foods, and avoid the excessive sugar-loadings that cause obesity, with its massive strain on our cardiovascular systems. The key to good diet is to ensure we obtain the scarce micronutrients our bodies need. Substituting multi-vitamin pills is not the best solution, and does not guarantee an acceptable result. This series of articles will bring more information about spices and groups of additives, and will also feature the availability, uses, content and benefits of each spice grouping.

Turmeric : Th e Sp ic e o f Lif e #1

What is Turmeric?

Turmeric, which gives Indian curry and American mustard their distinctive yellow colour, has been used in herbal medicines for eons. Western medicine has increasingly acknowledged its effectiveness in relieving many ailments without the noted side effects of traditional drugs. You probably know turmeric as the main spice in curry; it contains a yellowcoloured chemical called curcumin. It has a warm, semi-bitter taste and is frequently used to flavour or colour curry powders, mustards, butters, and cheeses. But the root of turmeric is also used widely as an ingredient in medicines, primarily to reduce inflammation. The root of the plant is ground, dried, and powdered, and sold as a manufacturing component, or in bulk for use in cooking. While significant benefits come from using turmeric in curries, soups, stews and other mixed dishes, it can also be employed alone as a food supplement. However, many turmeric products are concentrated extracts of just one of its active constituents, curcumin, and three problems plague curcumin-only products. A new approach to turmeric supplements resolves many of these issues while offering the whole range of the superfood’s naturally occurring compounds. Inflammation plays a role in many chronic health issues, from joint aches and pains to serious health problems. Turmeric’s chemical structure and stimulation of the body’s antioxidant enzymes can neutralize harmful free radicals that damage DNA, proteins, cell membranes, and other organic structures. In reviewing 700 studies of turmeric, the ethnobotanist James Duke concluded in Alternative & Complementary Therapies that turmeric appears to outperform many pharmaceuticals

against several chronic, debilitating diseases with virtually no adverse side effects. Turmeric extract supports brain, emotional, heart and immune system health, as well as reducing joint and muscle aches.

Why full spectrum turmeric is critical Turmeric’s activity relies on the whole range of its naturally occurring compounds, not just curcumin. Other beneficial compounds are discarded when curcumin is artificially inflated to make up 95% of a turmeric extract. Second, some of turmeric’s active components are fat-soluble and some are water-soluble. Most products focus solely on the fat-soluble components and neglect the water-soluble ones. Third, curcumin is poorly absorbed by the human body. Some people compensate with massive doses in hopes of absorbing a little, but that approach can cause stomach upset. Some turmeric products use a high proportion of fillers – typically 70 to 90 percent – and contain low levels of actual

curcumin and even lower levels of other beneficial constituents. To resolve this, supplement manufacturers are now releasing products that contain curcumin plus the full spectrum of turmeric’s naturally occurring compounds. Yerba Super Turmeric contains Super Turmeric extract, the world’s most bioavailable, full spectrum turmeric. Super Turmeric combines fat- and watersoluble extracts, so it delivers all the beneficial components of turmeric. This results in rapid absorption through the gut, for immediate relief, plus 24-hour activity in the bloodstream. While adding turmeric to one’s diet will become more popular as its health promoting attributes become more widely recognized, those selecting supplements with the full spectrum of the superfood’s naturally occurring compounds may enjoy the most complete benefits. HL For more info, email yerba@yerbaprima.com; visit www.yerbaprima.com; or write to Yerba Prima Inc. at 740 Jefferson Ave., Ashland, OR 97520 USA. Healthy Living | 19

You Think You’ve Heard All About

Vitamin

– but Perhaps Not!

By Dr. Mark Somerset M.D.

It's the wonder vitamin of the moment, and with good reason: Getting enough vitamin D seems to protect against just about everything, from cancer and depression to heart disease and an earlier death. When it comes to the sunshine vitamin, you've heard it all before—or so you think. It turns out there are a handful of lesser-known reasons you'll want to guarantee you get your daily dose. Which, by the way, is frustratingly tricky to pin down. The Institute of Medicine currently recommends men and women get 600 IU of vitamin D a day, but recent research suggests those guidelines are way too low—one possible reason about 42% of North American adults seem to be vitamin D deficient. The IOM currently lists 4,000 IU a day as the highest amount of vitamin D you could take and still be safe, but we might need more like 7,000 to truly reap the vitamin's biggest benefits. Until science figures it out, let the following benefits inspire you to get sensible sun exposure, eat more

20 | Healthy Living

sources of naturally occurring vitamin D, and consider a supplement. Check out these surprising things vitamin D can do for you:

1. Vitamin D makes you less likely to fall at home. One in three older adults living at home will take a spill each year. But vitamin D supplements seem to help reduce that risk. In a small study of homebound adults between the ages of 65 and 102 who get food from Meals on Wheels, half were given a monthly allotment of vitamin D supplements that averaged out to 3,300 IU per day and half were given a placebo. Over the 5-month study period, the supplement increased vitamin D levels in their blood from "insufficient" (defined as less than 20 ng/mL) to "optimal" (defined as greater than 30 ng/mL) in 29 of the 34 participants. Compared with the people who got a placebo, those taking vitamin D had about half as many falls at home over the same time period, possibly because of

the benefits of vitamin D for muscle performance, the researchers write.

2. It may ward off vision damage. The main reason our vision starts to slip after 50 is because of what's called age-related macular degeneration, a slow-progressing blurriness that starts near the center of the eye and impedes our ability to see clearly straight ahead. Your chances of ending up with AMD are governed mostly by your age, race, and genes—aka, it's pretty much out of your control, although staying generally healthy by avoiding smoking, working up a sweat on a regular basis, and eating your kale might help you keep your crystal-clear sight. However, a recent study suggests that maintaining optimal vitamin D levels can also help, even if the genetic cards are stacked against you. University of Buffalo researchers crunched the numbers from 913 postmenopausal women who were already part of a Women's Health Initiative study called the Carotenoids in Age-Related Eye Disease Study, or CAREDS. Of those 913 women, 550 had

adequate levels of vitamin D and 88 were deficient. The women who fell into the latter category had a higher risk of developing AMD—as much as 6.7 times higher if they also carried a specific form of high-risk genes—than women with sufficient vitamin D.

3. It might stop that weird muscle spasm you've been trying to ignore. One of vitamin D's crucial roles in our bodies is keeping our muscles functioning and strong by helping them absorb calcium. While there's a lot we don't know about the little muscle abnormalities we call cramps, spasms, and twitches, it seems like not getting enough vitamin D may be one cause of those annoyances.

4. It can slow weight gain. It's another one of Mother Nature's cruel tricks that it's oh-so-easy to gain weight without even noticing after a certain age. But having enough vitamin D might help slow that process. In a Journal of Women's Health study of more than 4,600 women 65 or older, those with insufficient vitamin D levels gained 2 more pounds over 4.5 years than those with enough D.

5. It can help ease fibromyalgia pain. As if the chronic muscle and joint pain, all-encompassing fatigue, and associated depression and anxiety of fibromyalgia weren't enough, add to the complexity of the disease the difficulty many patients have getting a diagnosis to begin with. So, hearing that something as comparatively simple as supplementing with vitamin D can bring relief might be welcome news. A small 2014 study gave women either vitamin D supplements or a placebo for 20 weeks, then monitored the women for another 24. Even after the treatment ended, the women who had been taking vitamin D noted less pain. While it's far from a cure—and it did nothing for mood symptoms—it's something.

6. It can keep your cholesterol in check after menopause. People who get enough vitamin D are at a decidedly lower risk of heart disease,

but postmenopausal women get an additional benefit when they're up to date on their D: healthier cholesterol. In a 2014 study of 600 women, researchers found that after 2 years of taking 1,000 milligrams of calcium and 400 IU of vitamin D daily, women dropped 4.5 mg/dL in their LDL or "bad" cholesterol, compared with women who were given a placebo. Among the women who took the supplements, those who ended the study with higher levels of vitamin D in their blood also benefited from higher levels of HDL or "good" cholesterol.

Bottom line: get more vitamin D – and it can come right out of your refrigerator.

7. It can reduce your risk of uterine fibroids.

 Milk: whole, non-fat or reduced fat

Uterine fibroids are noncancerous tumors that grow in the uterus walls. Because they can grow as big as a grapefruit(!), they can be unfathomably painful and uncomfortable for some women, while other women with smaller fibroids don't even notice them. They seem to be related to hormones and an unlucky genetic hand. But a 2013 study found that vitamin D might also play a role. Among 35to 49-year-olds, those with sufficient vitamin D levels had about a 32% lower chance of developing fibroids than those with insufficient vitamin D. The vitamin had previously been shown to slow fibroid growth in animal studies, but this research was the very first to examine the effect of vitamin D on fibroids in humans.

Here are fifteen surprising ways to increase your vitamin D intake:  Wild-caught fish  Beef or calf liver  Egg yolks  Canned fish  Shiitake mushrooms

 Yogurt  Almond milk  Pudding made with milk  Orange juice  Breakfast cereals (but avoid the ones smothered with added sugar)  Fortified tofu  Oatmeal  Cheese  Eggnog (but watch the calories from sweetener)  Margarine

8. It could help you prevent chronic headaches. If you suffer from regular headaches, consider swapping painkillers for some sunlight, and make sure your vitamin D levels are adequate. A recent study of 2,600 men found that the group with the lowest vitamin D levels had over a twofold risk of chronic headache in comparison to study participants with the highest levels. While the specific link between headaches and the sunshine vitamin remains unclear, some researchers believe the anti-inflammatory properties of vitamin D may help combat the inflammation that triggers migraines and headaches.

Healthy Living | 21

healthy reading Seeking Serenity by Amanda Enayati In Seeking Serenity, stress columnist Amanda Enayati challenges our longheld assumptions about stress, painting a ground-breaking picture that separates myth from reality when it comes to what is commonly referred to as the plague of modern life. Weaving together stories, research from science, history, philosophy and diverse faiths, and everyday exercises, she crafts a fascinating tale that begins with the behind-the-scenes machinations of corporate villains and ends in the power of our stories to shape our realities. Drawing on extensive research and remarkable case studies, Seeking Serenity presents a clear and accessible action plan to achieving more joyful and productive lives, stronger communities and a better world.

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22 | Healthy Living

by Ian Hemphill Cooks everywhere use spices and herbs to enhance food flavors and to create new taste combinations and sensations. From bay leaves to lemongrass to vanilla beans, a well-stocked kitchen must have a wide selection of herbs and spices. Hemphill describes a wide range of global herbs and spices used in modern kitchens either alone or in wonderful blends. He completely demystifies the art of combining herbs and spices allowing home cooks to discover and enjoy a world of flavors previously found only at internationally inspired restaurants. He provides the inside story based on his extensive experience in the spice industry. Also fascinating is the "Travels in the Space Trade" section which includes his personal anecdotes and travel stories.

Jamieson Dean Photography

your H appily EvEr a ftEr starts HErE

The Spice & Herb Bible

Brought to you by the

The Vitamin D Cure

The Stress-Proof Brain

by James Dowd The Vitamin D Cure tells you all you need to know about this miraculous natural substance--today's best way to heal pain, prevent disease, and improve your mood. We now know that adding vitamin D to your daily regimen can net you unbelievable benefits. Ground-breaking research reveals the healing power of this simple, readily available supplement. Whether you struggle with arthritis or chronic pain from an old injury or you simply want to lose weight and get back to a body image that reflects your best self, The Vitamin D Cure can be your key to a better, more vibrant you. This book includes scientific studies, clinical data, case stories along with recipes and meal plans.

by Melanie Greensberg Unfortunately, we can't avoid the things that stress us out, but we can change how we respond to them. In this breakthrough book, a clinical psychologist and neuroscience expert offers an original approach to help readers harness the power of positive emotions and overcome stress for good. The Stress-Proof Brain offers powerful, comprehensive tools based in mindfulness, neuroscience, and positive psychology to help you put a stop to unhealthy responses to stress. You'll discover unique exercises that provide a recipe for resilience, empowering you to master your emotional responses, overcome negative thinking, and create a more tolerant, stress-proof brain. By creating a more stress tolerant, resilient brain, you'll learn to shrug off the small stuff, deal with the big stuff, and live a happier, healthier life.

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Healthy Living | 23

FITNESS

the

Most Effective

training

Programs for

2017

CanFitPro survey reveals the top 10 Canadian fitness trends for 2017.

Canfitpro is an organization that trains and certifies physical fitness training professionals from its headquarters in Toronto. Annually, it runs a survey to identify the predicted most effective personal physical training methods. For 2017, Canadian fitness professionals predict that high-intensity interval training (HIIT) and functional fitness will be the top two most effective Canadian fitness trends. Older adult training moved up to number three (from number six), emphasizing the demand for fitness options to reach the growing number of Canadians over 55.

24 | Healthy Living

More than 1,400 personal trainers, coaches, fitness business owners, and group fitness instructors from across Canada ranked their first choice for the most effective fitness trend of 2017 as part of the annual CanFitPro fitness trends survey. CanFitPro compiled their choices to identify the top 10 trends. The research also reveals increasing popularity of circuit training and boot camps, small group training and wearable fitness tracking technology as some of the most effective fitness trends expected for 2017. The top 10 most effective Canadian fitness trends for 2017 are:

1 High-Intensity Interval Training (HIIT) HIIT is a training methodology involving intense periods of exercise followed by durations of rest. This high intensity approach is increasingly popular because it provides a good workout in a shorter time than steady-state cardio and because it works for all fitness levels. As Canadians work longer hours and try to maintain balance amidst a busy schedule, HIIT addresses that time crunch, burning fat and improving cardiovascular benefits quickly and effectively. Components of HIIT are built into a variety of personal training, small group training and group fitness workouts. Circuit style workouts also include HIIT elements.

Functional fitness

Older adult training

Express workouts

Functional fitness uses multiple muscle groups to strengthen in a holistic way, versus one specific muscle group at a time. Functional fitness programs include practical, balance-challenging movements that simulate activities like shovelling snow, carrying groceries, or unloading the car. This focus helps prepare for the physical activities of daily life and counters the negative effects of a sedentary lifestyle. Some types of fitness programs include functional fitness exercises like squats and lunges to encourage participants to build balance, endurance and multiple muscle groups.

Older adult training moved up three positions from number 6 in 2016, based on the growing demand from Baby Boomers looking to adopt healthier habits to maintain their health and quality of life into their 60s and beyond. Fitness professionals are taking specialized courses and certifications to learn how to train older adults safely and effectively. Many fitness classes offer a safe, low-impact workout for people of all ages. CanFitPro’s Active Aging Certificate is an example of the type of education required to serve this market, while organizations like the International Council on Active Aging are working to build awareness and skills to support active older adults.

Express workouts encourage participants to do multiple exercises at a fast pace to generate maximum results. This is an effective approach for people on a tight schedule – perfect for lunch time or after work. Providing the ultimate convenience, an express workout typically lasts 30 minutes or less.

6 Circuit training and boot camps Circuit training involves a series of exercises performed in rotation with minimal rest. The goal is to build strength while burning maximum calories. A fitness boot camp mixes traditional calisthenic and body weight exercises with interval training and strength training. Both types of workout are designed to push participants harder than they would push themselves. Both are low-cost, efficient and challenging combining strength and aerobic conditioning to generate results

8 Group personal training/ small class training Group personal training involves small groups doing a series of exercises at their own rate, coached by a fitness professional. Participants benefit from the motivation and competitive spirit of working out in a group, as well as the expertise and tips provided by the trainer leading the class. Small class training is also a more cost effective approach to taking your workouts to a higher level.

5 Nutrition and healthy eating programs Combining exercise with healthy eating is the best approach to see the results of your efforts sooner – whether it’s weight loss or advancing your overall fitness level. More Canadian fitness professionals are taking additional training to improve their nutrition expertise.

Wearable technology Wearable technology is making its way up in the top 10 list (from number 13 in 2016) as more Canadians adopt tech-powered fitness trackers to track their activity, sleep and hydration. Wearable technology helps make users more accountable, encourages more effort during physical activity and healthier habits outside the gym. It can also be used to encourage competition among colleagues and group class participants, which motivates better performance.

Body weight training

Personal training

(using your body as resistance)

More Canadians than ever are choosing to work with personal trainers to accelerate their workout results. Trainers create customized fitness plans, offer advice for healthy eating and provide one-on-one motivational coaching to reach fitness goals safely and with proper form. Personal trainers are required to achieve and maintain their certification, and are encouraged to continuously upgrade their qualifications to improve their expertise. HL

Using your own body weight to create resistance is a growing workout trend among Canadian fitness professionals and consumers. This form of exercise builds strength and muscle and burns fat without the need for equipment, making it easy to get started and less intimidating for beginners. Body weight training systems enable people to resist their own body weight while doing movements like lunges, push-ups and pull-ups.

For more information, please consult the canfitpro website at www.canfitpro.com. [Healthy Living Magazine cautions its readers that they should take care, and consult their health care professional, before undertaking any physical fitness program.]

Healthy Living | 25