Healthy Living Volume 9 Issue 1 by Healthy Living, The Magazine For Life

The Magazine For Life

waist not

weight eat more to lose more!

Teach Kids

Healthy Choices

What you need to know

concussion

Do you know what to do?

Infertility

Coping with Relationship Stress

Markham | Volume 9, Issue 1 Âť 2012

Live a pain-free lifestyle

…naturaLLy! Unique patented formula with natural ingredients provides immediate relief for: ü Arthritis ü Muscle Pain ü Backaches ü Sciatica ü Sprains and Strains ü Fibromyalgia ü Joint Pain ü Bruises ü Chronic Pain ü Sports Injuries ü Repetitive Strain

“ I like the fact that Doctor’s Pain Formula is made from natural products and has no bad side effects, like drugs! The pain of my severe arthritis in my knees, hands, back and neck is gone in 5 minutes, plus it lasts for 3 hours or more! I always have a jar with me when I’m leaving home for more than 3 hours … I’ve been using it for years. Many thanks!” – Norma Davis, Etobicoke, ON

Available at these participating drugstores:

Specially formulated for Chronic Pain. Does not contain: ü NSAID’s ü Methyl salicylate ü Acetaminophen ü Parabens ü Alcohol ü Clay

www.painrelief.md

contents

Volume 9, Issue 1» 2012

departments 5 upfront 8 new & newsworthy 14 dental health 16 support for stress 22 fitness 34 seniors 37 healthy home 41 health & beauty

Beware your waist, not weight!

42 marketplace 46 recipe

features 10 waist, not weight! Overall health is about waist – not just weight – management. Shawn Nisbet explains.

16 infertility update Dr. Julia Sen offers sensitive advice on coping with infertility as a couple.

19 concussion: would you know what to do? Jonathan Maister explains the cause and effect, symptoms and treatment.

20 teaching kids to make healthy choices Melissa Gunning shares her five top tips on setting examples kids will want to mimic.

22 women and weights Cardiovascular conditioning vs. strength training: Tiffany Moffatt sorts the facts from the fiction.

27 pilates for better health, less stress The health benefits of Pilates go beyond a trimmer waistline, says Barbara Grant.

30 natural ways to keep your family healthy

Boost your immune system naturally!

Shawn Nisbet lists the immuneboosting foods that are key to optimum health.

33 safer hospitalization Follow these tips from Chris Rokosh to help minimize your risk of falling victim to medical error.

37 healthy home Growing herbs indoors, beware of the energy hog in your home and more.

from the publisher

Volume 9, Issue 1 » 2012 Publisher

Don Flynn 905.475.5222 ext. 221 don@healthylivingmagazine.ca

Our advertisers are our heroes

– and yours!

After so many years publishing Healthy Living, we think it’s about time we paid tribute to the many companies who have supported us through advertising. After all, if it weren’t for our advertisers, there would be no Healthy Living because they are the people who pay for the pages you are reading. Through the positive feedback from you our readers, and the growing number of visits to our website, we know how much you appreciate the articles we feature, the issues we address, and the information provided by our contributing writers. But none of this would be possible without our advertisers and their solid support. So as you read through this latest issue, make a note of our advertisers’ names, products and services, and try to support them whenever and wherever you can. If you visit their stores or use their services, let them know you saw their ad in Healthy Living. It’s all part of the chain that keeps this magazine on track. And speaking of the magazine, this issue includes plenty of timely information – from the importance of waist not weight management to some great tips to get kids making healthy choices from an early age. ■ We consider the stress that infertility puts on a relationship and we present an interesting update on dental health. We reveal the seasonal foods you should be eating now and we have a warming recipe for curried sweet potato soup. Our latest serving of Healthy Living – enjoy! Don Flynn, Publisher

Editor

Laurie Morissette laurie@healthylivingmagazine.ca Graphic Designer

Priscilla Di Carlo Contributing Writers

Marilyn Arthurs Jim Connelly Peter De Sousa Julia Dyck Esther Goldstein Barbara Grant Melissa Gunning Jonathan Maister Tiffany Moffat Shawn Nisbet Chris Rokosh Dr. Julia Sen 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:

s Let’s get our kid eating healthy! pg. 20

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

A Natural Health Site Worth Keeping An Eye On BuyNaturalHealth.ca, a newly-launched website combines research-based articles on complementary and alternative medicine with a live feed featuring Tweets from medical professionals, Facebook integration, and natural product recommendations. BuyNaturalHealth.ca provides free information on nearly 100 different subjects. Consumers can learn the facts about natural health products, share this information socially, and make informed purchases. The products sold cover as wide a range as the articles, from health remedies to beauty products to pet wellness items. All products are advertised in an ethical way, with recommendations made on the basis of research and FDA guidelines—no “secret miracle cures” here. Checkout is handled securely, with payments made through Visa, MasterCard, or PayPal. International shipping is available. To read these free health articles, browse natural products, or learn more about the website, please visit BuyNaturalHealth.ca.

March in Ontario means Maple Syrup! There are more than three thousand maple syrup producers in Ontario, and hundreds of those are commercial operations selling about a million litres of maple syrup every year, at farmer’s markets, farm gate sales and many Sugar Shacks right in the maple orchard. Tap into nature at the annual Sugarbush Maple Syrup Festival at Bruce’s Mills Conservation Area. For more info visit www.maplesyrupfest.com.

Rose Reisman launches gourmet frozen food delivery service Renowned health and wellness expert, media personality, caterer and author Rose Reisman is proud to announce a revolutionary frozen food delivery service, Personal Gourmet Frozen. Homemade and containing no added preservatives or chemicals, Personal Gourmet is the first frozen food delivery service of its kind, locally cooked and served under Reisman; a household name synonymous with nutritious, healthy food and living choices. Customers can choose from one of two customizable meal plans: Weight Loss or Healthy Living. Weight Loss plans are made-to-order based on the gender, height, weight and activity level of the consumer; five-day plans are available up to 20 days and seven-day plans up to 28 days. Healthy Living options include breakfast, lunch or dinner dishes, as well as group dinners, kid’s meals or snacks, or a combination of any or all of the meals. Personal Gourmet Frozen delivers across the Greater Toronto Area (GTA) to Toronto (East York, Etobicoke, North York and Scarborough); Peel Region (Mississauga, Oakville and Brampton); York Region (King City, Markham, Richmond Hill, Vaughan, Thornhill, Woodbridge and Aurora); and Durham Region (Pickering). For more information visit personalgourmet.ca.

Ontario organics If you want to add local organic foods to your diet, choose foods with the Foodland Ontario Organic symbol, which certifies they meet Canada Organic Standards. To be considered organic, foods must be grown without synthetic pesticides, fertilizers, antibiotics and growth hormones. There are many organic foods available in Ontario, such as apples, leeks, rutabaga, eggs, meats such as pork and beef; and dairy products, to name just a few. Look for in-season Ontario organics at your local farmers’ markets and supermarkets now.

up front 5 ways to enjoy Ontario honey This golden nectar adds delicate flavour to both savoury and dessert foods. Try it like this: n Drizzled in a warm bowl of oatmeal, it’s the perfect way to take the chill off of a cold winter morning. n Blended with ¼ cup (50 mL) stewed Ontario rhubarb and ¾ cup (175 mL) vanilla yogurt for a creamy breakfast smoothie. n Mixed with soy sauce, brown sugar and garlic to make a yummy glaze for roasted Ontario pork tenderloin. Slice and serve with brown rice for an easy yet elegant dinner. n Stirred with vanilla yogurt and grated lemon rind for Honey Lemon Yogurt Sauce, a tasty topping for Ontario Old-Fashioned Bottom-Crust Rhubarb Pie. n Warmed in the microwave for 20 seconds, then mixed with cinnamon and cardamom and drizzled over cored, halved Ontario apples. Cook on High in the microwave for 5 minutes for Honey and Cardamom Poached Apples, an excellent dessert to enjoy after a day of skating or sledding. Serve with vanilla frozen yogurt and a sprinkling of toasted sliced almonds. For recipes visit www.foodlandontario.ca.

Second Annual Angus Glen Canada Day Five Miler Be sure to include the Angus Glen Five Miler into your running schedule on Thursday, June 28th, 2012. Course features five miles of gorgeous golf cart path and a huge after-race party with dinner and entertainment. Visit www. angusglenfivemiler.com for more information. In support of Markham Stouffville Hospital’s Expansion.

What to

eat

in March and April Welcome Ontario’s spring season with fresh fruits and vegetables. Here’s what you’ll find in your produce section now:

■ Available in March and April ■ Apples ■ Beets ■ Cabbage ■ Carrots ■ Cucumbers (greenhouse) ■ Lettuce (greenhouse)

Bheda Yoga Studio is open in Markham Bheda Yoga is a hot yoga methodology designed to build strength, flexibility, discipline, focus, determination, heal injury, prevent disease, detox organs, stimulate glands, eliminate depression and shed unwanted pounds. For more information and class schedules, visit www.bhedayoga.com. Located at 2800 John Street, Unit 25, Markham, ON. 647-823-HEAT (4328).

| Healthy Living

■ Available in March Only

■ Mushrooms ■ Onions (cooking) ■ Onions (red) ■ Parsnips ■ Peppers (greenhouse) ■ Potatoes

■ ■ ■ ■ ■ ■

Rhubarb Rutabaga Sprouts Squash Sweet Potatoes Tomatoes (greenhouse)

Fairgreen Sod Farms is donating $15 to the Markham Stouffville Hospital Foundation for every bag of Garden Soil purchased and delivered before May 31st. If you are planning on working on your garden or yard this year, why not contribute to a good cause at the same time. You can also find Fairgreen Sod Farms at the Markham Home Show, March 2-4, and the Canada Blooms Show March 16-25. One donation per order. Visit www.fairgreensod.com to learn more about their products.

up front

Union Villa Celebrates the 5th Anniversary of Second Wind Dreams: Making Dreams Come True for Seniors Reliving a special occasion is an uplifting experience no matter what our age. It brings back a particular memory — a moment of happiness, a flutter of exited expectation — or just the joy of simple, every day pleasures. These pleasant recollections stay with us for a lifetime, and that is why Union Villa’s ‘Second Wind Dreams’ program has been so successful. It fulfills wishes for nominated residents who are given the opportunity to rekindle something uniquely personal such as a visit to favourite place; an enjoyable activity or excursion, or a meaningful indulgence that’s long been forgotten. The Second Wind Dreams program was launched in 2007 with just one dream. Five years and 16 Dreams

RICHMOND HILL

HOME&

GARDEN

SHOW Bringing your Home to Life!

later, it has impacted the lives of over 120 seniors at the Unionville Home Society. The ‘Dream Plans’ for 2012 include a Parisian-flavored dinner for two; a trip to ‘Medieval Times’ in Toronto; a spring ‘Tea’, and a Blue Jays outing in late summer. Union Villa’s ‘Dreamweaver’, Barb Taverner, has been helping to realize seniors’ dreams right from the very beginning. “This program is so fulfilling for our residents,” says Ms. Taverner. “Having a wish come true means the world to them. Each person’s individual dream also touches the hearts of others including family and friends.”

Second Wind Dreams is an international, non-profit organization dedicated to enhancing the quality of life for seniors and recognizing that seniors have dreams too. For more information or to support “Second Wind Dreams”, please contact the Director, Communications and Development at 905.477.2839 ext. 4270. Visit www.uhs.on.ca.

Richmond Hill Home and Garden Show May 11, 12, 13th, 2012. Sports Complex, Richmond Green Park, 1300 Elgin Mills Road East, Richmond Hill, ON SHOWTIMES

Friday May 11, 2012 - 5pm to 9pm Saturday May 12, 2012 - 9am to 6pm Sunday May 13, 2012 - 10am to 5pm PRESENTED BY THE RICHMOND HILL CHAMBER OF COMMERCE

Admission...$5.00 - $2 with this Ad We are still looking for new vendors who would like to display/sell their goods. For more information please contact:

David Bigelow at 905-884-1961 ext. 31 or e-mail: membership1@rhcoc.com Fax: 905-884-1962 sponsored by

OFFICIAL SPONSORS

SPONSORS

new &newsworthy Giovanni Eco-chic cosmetics

smooth your skin pure

1 Timothy caulfield’s

The cure for everything!

Giovanni’s D:Tox System® for body and face uses charcoal and volcanic ash from the Mediterranean Sea as well as superantioxidant berries of açai and goji. The active ingredients delve into pores, absorbing toxins, impurities and excess oils. The body line, pictured below, includes Body Wash, Bar Soap, Body Scrub and Body Lotion. All Giovanni products are hypoallergenic, dermatologist tested and clinically tested. 5% of all retail sales on the D:Tox System® products are donated to the National Breast Cancer Foundation. Available at Loblaws and Whole Foods, Shoppers Drug Mart and Planet Organic stores. Visit www.giovannicosmetics.com.

Timothy Caulfield, a health-law expert and professor, embarks on a journey to find the truth to being healthy. Using himself as a guinea pig, he takes on 5 industry giants, from signing up with a Hollywood trainer, going on a diet, and getting his genes tested, to trying out naturopathic and homeopathic remedies and consulting with MDs. With the goal of getting to the simple truth about our health, The Cure For Everything! looks at what the best available scientific evidence tells us about the role of fitness, diet, genetics and health remedies, as well as the social forces that distort what the evidence actually says. Timothy Caulfield has written a funny, light-hearted, and personal story, giving us a very realistic look into our diet and fitness driven society.

crunch a color ™ game

making mealtime fun!

Crunch a Color™ is an award-winning mealtime game that gives kids points for eating a balanced and colorful plate of veggies, fruits, proteins and grains. Crunch a Color™ makes mealtime fun and empowers kids to make healthy choices for themselves. In a playful way, kids are rewarded for eating a balanced meal and trying new foods while learning about meal composition, portion control, and table manners. A portion of your purchase supports non-profit children’s nutrition programs. Available at Indigo stores.

| Healthy Living

emergin-C Scientific Organics skincare

Fight Fine Lines Naturally

4 ozery’s Pita break crispy pitas

Now available in Canada, emerginC Scientific Organics is an active, 100% natural, 70% organic, paraben-free and synthetic fragrance-free, result-oriented, leading skin care line. emerginC incorporates the latest scientific breakthroughs in organics as well as potent, proven botanicals and marine extracts to ensure visible results. Active ingredients include a variety of antioxidant-rich plants and extracts that rapidly improve skin tone, texture, and clarity, as well as actively fight free-radical damage and combat the appearance of wrinkles and fine lines. The complete line of products is available at Carol Baker Visage, Markville Mall. For full product details visit www.emerginc.com.

crispy goodness Ozery’s Pita Break recently introduced a new, all natural pita snack. Crispy Pitas contain 50% less fat than regular potato chips, are trans fat free, contain whole grains, are a source of fibre and contain 6 g of protein per serving. Crispy Pitas are available in four delicious flavours: Cranberry Pumpkin Seed, Rosemary Garlic, Organic Spelt with Flax and Organic Wheat.

Available at Michael Angelos. Visit www.pitabreak.com.

6 bee by the sea new face cream

Sea buckthorn for smooth skin Bee by the Sea’s rich, non-greasy face cream goes on silky smooth, smells fresh and leaves the skin feeling incredibly soft! This new face cream is made with twice as much Sea Buckthorn as the signature body cream! Sea Buckthorn contains 50 times more vitamin C than oranges and has an extraordinary high level of natural vitamin E, benefiting all skin types. The unique cream also boasts a shea butter and coconut oil base to nourish your skin naturally. Bee by the Sea is a Canadian company passionate about creating products using unpasteurized Ontario honey and Sea Buckthorn.

Teva women’s mush frio ballerina

Year-round comfort on the go Teva’s new women’s Mush Frio Ballerina is designed with the same comfort and fabrication of Teva’s signature Mush flip flop for year-round wear. Weighing less than 5.4 oz (lighter than the average shoe box), the Mush Frio collection features a collapsible minimalist design, perfect for light-weight travel or when you are on-the-go in the city. Teva’s Mush Frio Canvas Slip is a similar style for men. Visit www.teva.com for availability.

For more information and availability visit www.beebythesea.com.

cover story

st i a W ! Weight

Not

a healthy in a t in a m o t e eight, be sur es, overall health w r u o y g in is tch If you’re wa ll. As Shawn Nisbet adv nagement. e a lifestyle as w t – not just weight – m s is about wai isbet By Shawn n

Many

people who are watching their weight may well be short-changing their general health. Combining weight management with a healthy lifestyle can help to prevent and/or manage blood pressure, blood lipids, cholesterol and blood sugars, while reducing the risk of cancer, heart attack and stroke. At the same time, you can improve your general wellbeing and boost energy levels.

How much weight do you really need to lose?

To achieve healthy weight loss, determine your ‘ideal weight’ and your ‘set point weight’. Your ideal weight is the weight you would like to be, and perhaps have been trying to reach with little success for years. Your ideal weight may be the weight you were in high school or when you felt your best many years ago. But do you really need to go that low now? If you are overweight, perhaps you should aim initially to lose just 10% of

10 | Healthy Living

your present weight. It may be more than your ideal weight, but it may be a healthier weight to attain. Trying to lose too much weight too soon can set you up for failure, while small amounts of weight loss can bring big rewards, especially if you keep it off. Baby steps really can add up to lifelong changes. Research shows this type of weight loss is easier to attain and maintain. In Break through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off, Dr. George Blackburn suggests that maintaining a 10% loss for six months to a year helps your body adjust to the lower weight and thus reset the set point. Most people overestimate how much weight they can realistically lose, which leads to frustration, and ultimately, failure. And what is your ‘set point weight’? Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally regulated to stay within a range of 10% to 20% of your set point weight. Your body regulates your set point through a complex set of hormones, chemicals and

Check List

tyle ur overall lifes Think about yo t: weigh – not just your food? nutrition-rich t ea u n Do yo ks t balanced snac n Do you ea y? da e th ut ugho and meals thro se e and/or exerci ov m u n Do yo daily? of deep t 6 to 8 hours n Do you ge sleep daily? uninterrupted ng ve quality copi n Do you ha ? ss re st ur e yo skills to manag

hunger signals. Your eating and exercise habits also play an important role.

Lose weight the old-fashioned way!

As the old adage says, if it sounds too good to be true, it probably is. When you slowly improve your eating and exercise routine, you will lose weight. When you have lost up to 10 to 15% of your initial weight, depending on your personal goals, try to maintain your new weight for a few months before losing more. This will give your body the signal to lower its new set point and get used to your new and healthier food choices, smaller portions and exercise routine. Think back to the number of times you have lost weight, only to gain it back, and possibly more. As Dr. Phil says, “How is that working for you?”

Waist hip ratio

Waist to hip ratio is another simple measure of where fat is stored in your body. Most people store body fat in two places: around the waist and around the hips. Storing extra weight around the waist (apple shape) puts a person at a higher health risk than someone carrying extra weight around their hips and thighs (pear shape). Waist hip ratio is calculated by dividing the measurement of your waist by the measurement of your hips. Use a measuring tape to take your waist and hip measurement, or use a long piece of string and measure the length of the string against a flat ruler. Stand in a relaxed position, breathing normally when you take

12 | Healthy Living

the measurement. Don’t pull tightly on the measuring tape or string. Your waist measurement should be taken at the smaller section of your natural waist, usually located just above the belly button. Your hip measurement should be taken at your hips on the widest part of your buttocks. A healthy waist hip ratio for women is 0.8 or lower; for men it is 1.0 or lower. Higher ratios are associated with obesity, and linked to greater risk of health complications and diseases.

Learn to boost your metabolism

Metabolism is the rate at which you burn calories, and, ultimately, how quickly you gain weight or lose weight. Not everyone burns at the same rate. Your metabolism is influenced by: your age (metabolism naturally slows about 5% per decade after age 40); your sex (men generally burn more calories at rest than women); and your proportion of lean body mass (the more muscle you have, the higher your metabolic rate tends to be). Remember: the more weight you carry, the faster your metabolism. Therefore when you lose weight, if you go back to your regular eating habits you will gain weight. That’s why it’s often easier to lose weight at the start of a diet, and harder later on. When you are very overweight, your metabolism is already running so high that any small cut in calories will result in an immediate loss.

When you feel stressed, angry or bored, your levels of serotonin, which creates a sense of well-being, drop. Since sweet and starchy foods bump up the secretion of serotonin, you may notice a corresponding improvement in your mood after eating a chocolate bar. The antidote might be exercise which triggers the release of other feel-good body chemicals called endorphins.

Eat more to lose more

Frequent meals keep your metabolism in high gear, and that means you’ll burn more calories overall. When you put too many hours between meals, your metabolism slows down to compensate. If you then eat a huge meal, at the same time your metabolism is functioning as if you’re starving, your body wants to hold on to every calorie. While this won’t make much difference on an occasional basis, if you continually leave too much time between snacks and meals it can become harder to lose or maintain weight. Studies show healthy snacking helps people eat less at each of their three regular meals. The result is a higher metabolic rate, a lower caloric intake and reduction in body fat. Shawn M. Nisbet, RHN, CFA, is a registered holistic nutritionist, certified fitness consultant and Nordic pole walking master instructor. Tel: 416.804.0938; www.shawnnisbet.com; info@ shawnnisbet.com

Exercise is important

When you don’t exercise, you place the entire burden of weight loss on your diet. If you become more active, you can eat more of the things you like and still lose weight. The key is finding an exercise you enjoy. Spend time at different activities until you find one you want to do on most days. Muscle burns more calories than fat, even while at rest. The more muscles you have, the higher your resting metabolic rate, which means the more calories your body will burn just to keep you alive. Every pound of muscle in our bodies burns 35 calories a day, while each pound of fat burns just two calories a day.

Did you kno w?

n More than 40 0 million people worldwide will liv e with diabetes by 2030 n 3 million Cana dians live with diabetes (2.5 milli on diagnosed, 700,000 undiagno sed) n 6 million Cana dians live with prediabetes n In Canada al one, one person is diagnosed with di abetes every three minutes n Every seven m inutes in Canada , someone dies fro m heart disease or stroke

Art Divers *&Lesley Divers * ROYAL LEPAGE YOUR COMMUNITY REALTY, bROkERAGE

eamwork is an ongoing mantra for real estate sales representatives Lesley and Art Divers, who approach their business in a holistic way to provide the highest level of service and integrity. “The Divers” Team provides a comprehensive roster of services including buying, selling, property management and construction management for the spectrum of clients from first-time buyers to executives with luxurious estate homes. Each and every client receives a high level of respect and attention, and Lesley and Art are uniquely positioned to carry through with this commitment in a true teamwork environment. Recently inducted into the Manitoba Sports Hall of Fame, Lesley was a member of the Canadian National Basketball Team for three years and was previously inducted into the Manitoba Basketball Sports Hall of Fame. After 20 years in the business world, Lesley was licensed in 1990 to sell real estate – a career that has proven highly successful. No stranger to teamwork himself, Art was a board member of MusicFest Canada for 10 years and was inducted into the MusicFest Hall of Fame in 1996. He earned a Bachelor of Science degree in Public Administration and spent 35 years in the corporate world at a variety of senior finance and management positions. He and Lesley have been married for 39 years and have one daughter. In 2005, Art earned his real estate licence and teamed up with Lesley to meld their individual strengths and provide exceptional real estate services.

top 1% in Canada 2009, 2010 & 2011†

"HELPING YOU IS WHAT WE DO!"

SOLD SOLD SOLD SOLD

Rounding out the Royal LePage Your community Realty team is Renata Bajric and Emma O’Farrell. Renata Bajric has lived in York Region for more than 20 years, and worked in a law office in the Real Estate division, closing real estate transactions and assisting in land redevelopment projects. She has had her real estate licence for 13 years. Originally from England, Emma O’Farrell has a background in the Customer Sales and Service Industry. Through many years of working with the public, Emma has learned to appreciate, never make assumptions and truly listen to a person to most effectively meet all their needs. The result is a team with tremendous expertise, and the kind of caring approach to business that always places customers first. To find out more, visit www.Thedivers.ca.

sCAN fOR MORE INfO

RENATA BAJRIC* www.ThEdIvERs.CA

EmmA O’FARREll * * Sales Representative

†Top 1% of Royal LePage Residential Sales Force on National Level Based on Earnings (Gross Closed & Collected Commissions for 2009, 2010 & 2011.

dental health

Medical Conditions can Impact your Oral Health Itâ&#x20AC;&#x2122;s important to realize that your dentist sees much more than just your teeth. Some health-related conditions that show up in the mouth include: n diabetes n oral cancer n temporomandibular disorder (TMD) n thyroid problems n eating disorders (bulimia and anorexia) Communication with your dentist is vital. During your visit, talk to your dentist about your ongoing health concerns so that he or she may help you. Your dentist may adjust your treatment if you have certain medical conditions, use certain prescription drugs or are currently undergoing medical treatment, such as radiation or chemotherapy.

â&#x17E;˝ Diabetes Research shows that gum disease and diabetes may affect one another. For instance, gum disease can intensify the complications associated with diabetes by increasing blood sugar levels. High blood sugar levels over an extended period of time are associated with premature degeneration of eyes, kidneys, nerves and blood vessels. Studies have also shown that people with diabetes face a greater risk of developing oral infections and gum disease than those who do not have diabetes. The good news is that

the treatment of either gum disease or diabetes can lead to improvements in the other. Your dentist has the training and experience necessary to assess your oral health, and to determine a course of treatment that is best for you. Some of the most common oral health problems associated with diabetes are: n tooth decay n gum disease n dry mouth n fungal infections n lesions in the mouth n taste impairment n infection and delayed healing If you are a diabetic, speak to your dentist about the best course of treatment for you. Make sure to let him or her know: n if the diabetes is under control n if you take insulin and when your last usual dose of insulin was administered n if there has been any other change in your medical history n the names of all the herbal medicines, prescription and overthe-counter drugs you are taking

â&#x17E;˝ Oral Cancer Your dentist can play an important role in the early detection of oral cancer. Dentistry is about prevention and the dental exam

We offer LASER dentistry.

14 | Healthy Living

is the foundation of good oral health. A dentist may notice subtle changes in the mouth that a patient won’t. The oral cancer examination performed by your dentist during a routine dental exam is fast, easy and painless – and it could save your life.

➽ TMD (temporomandibular disorder) The jaw joints and groups of muscles that let us chew, swallow, speak and yawn are known as the temporomandibular. When there’s a problem with how the joints and muscles work, you may have a temporomandibular disorder or TMD. To judge your condition, your dentist will do a detailed exam, and may take x-rays. Depending on what your dentist finds, he or she may suggest a plan to treat your TMD. Your dentist may also refer you to a dental specialist with extra training in TMDs. This could be an oral surgeon (also called an oral and maxillofacial surgeon), an oral pathologist, an orthodontist, a periodontist or a prosthodontist. If your dentist refers you to a dental specialist, he or she will explain what that specialist does.

➽ Bulimia & Anorexia Nervosa Both anorexia and bulimia are serious eating disorders. They occur when men or women have an extreme fear of becoming overweight. This can lead not only to excessive dieting, but sometimes, death. Both conditions have implications for your teeth because your body is not getting the minerals, vitamins, proteins and other nutrients that are needed to maintain good oral health and good overall health. In addition, a person who is bulimic may binge eat and then vomit. When this occurs the acids that break down your food eat away at the tooth enamel and may wreak havoc on your mouth. Translucent and worn teeth, bad breath or a swollen mouth, throat and glands may result.

➽ Your Dentist Sees More Than Just Your Teeth Your dentist plays a very important role in your health-care team. Dentists have the skills and the expertise — not only to treat oral health disease — but to help you with all of your oral health needs. It’s important to keep your dentist up-to-date on your health and medications. Let’s say you have a heart murmur, or have just had a hip or knee replaced. You may need antibiotics before dental work to reduce the risk of infection. Many dental procedures involve some bleeding of the gums and healthy blood clotting is important to recovery. Conditions such as liver disease and medications such as aspirin, blood thinners, and some herbal remedies may affect the ability of the blood to clot normally. Your dentist can also spot emerging medical problems. For example, the onset of bleeding from your gums may suggest the beginning of gum disease that could also be related to adult-onset diabetes if your gums have otherwise been healthy. Speak to your dentist about the relationship between good oral health and overall health. HL Article courtesy of Ontario Dental Association. More oral health-care tips can be found at www.youroralhealth.ca.

Open wide and say ah! (Or oooh! Or whoa!)

Our Dental Health special feature, published quarterly, is the perfect opportunity for you to sink your teeth into the marketplace and grow your practice. We can offer area exclusivity, editorial consideration, and we’ll provide you with extra copies for your office. Not to be forgotten, we have a circulation of more than 35,000 readers!

For more information on this business building opportunity, call Don Flynn, Publisher at

905.475.5222 (ext. 221) or on cell at 416.917.0986

support for stress

Relationship Stress

Coping with

The previous edition of Healthy Living discussed ways to cope with emotional stress in infertility. Another form of stress often experienced during the infertility process is relationship stress.

Infertility as a couple

the ups and downs of the infertility ➻ During process, some tension or disagreement between

By Dr. Julia Sen

16 | Healthy Living

partners is not unusual. For many, it seems as though their partner doesn’t quite understand what they are going through and that they are all alone in this difficult process. But it is important to remember that you are on this journey together: you are simply experiencing infertility in your own individual ways. In this situation, men and women often react and cope differently. Men tend to be problemfocused. They want to ‘fix things’ and move on, while women tend to be more emotion-focused and need to stay with the emotional experience. Furthermore, men may tend to look inward, while women may reach out for support. Since there is often a difference in our ways of coping, it is important to try to respect each other’s differences, moods and opinions. For example, if one partner wants to share and confide in others and the other partner does not want others to know, try to come to a compromise where you tell two mutually agreed upon trusted friends. Through respect, and in turn understanding, you will be able to provide and receive the support you need from your partner. It is often helpful to let your partner know how you prefer to cope with disappointment or anxiety. For example, do you need a hug or do you need help figuring out what to do next? Tell him or her what comforts you – and what doesn’t work for you as well. Sharing your feelings with your partner is helpful. Feelings of sadness, worry, guilt and frustration are normal. Don’t assume your partner is a mind-reader. In fact, it is likely that he or she does not know what you are feeling and what you need. The infertility roller-coaster can be very unpredictable. Try to

maintain a sense of control by letting your partner know what you need in the moment. Infertility treatment can be a long and difficult process. While it is important to go to appointments together and discuss decisions together, it is also helpful to maintain a regular dialogue over the course of treatment to let your partner know your personal concerns and questions, and what is happening for you during the process.

Infertility can become the only topic of conversation Maintaining a regular dialogue is an important part of the infertility process. However, when it becomes the only topic of conversation it can prove overwhelming, stressful and damaging to the relationship. Designating specific times in one place in the house for discussions related to infertility can be helpful and effective. Try to keep the time limited, but long

enough to express concerns. Try to avoid discussions during dinner or at bedtime. Discussions about the infertility process are important, but not meant to take over our lives. Often during the infertility process, sexual intimacy becomes a methodical and timed process rather than an intimate and spontaneous act. In addition, hormonal changes and medication side effects may affect a woman’s desire for intimacy. Recreational sex seems as though it was in the distant past. If medically practical, it is sometimes helpful to ‘take a break’ from trying to conceive. If this is not possible, finding other ways such as cuddling, massage and romantic activities that demonstrate intimacy and affection towards your partner also show your desire and interest in him or her. Rediscovering ways to spend time together, remembering what you used to do that was fun and exciting, will help maintain a healthy and supportive

Designating specific times in one place in the house for discussions related to infertility are helpful and effective

relationship through this difficult time. If you find you and/or your partner are struggling and need support, a trained professional can help you learn ways to express your feelings and needs. Infertility is an extremely emotional and difficult time, but remember you are both going through the process together. HL Dr. Julia Sen is a Registered Psychologist working in private practice in both Markham and North York. She works with individuals and couples with various concerns, including depression and anxiety. Dr. Sen has a special interest in infertility and holds a certificate in infertility counselling.

For Ever yday Wellness

Introducing Canada’s leading source for natural health and lifestyle products! Read free research-based

Learn the facts about natural

Live feed featuring tweets

articles on complementary

health products and make

from medical professionals

and alternative medicine

informed purchases

Visit BuyNaturalHealth.ca to browse hundreds of articles and products! HealtH and Well-Being

BatH and Beauty

Home and lifestyle 17

Give the centre of your plate 100% attention.

The way it was meant to be. At The Garden Basket, our 100% BEEF is antibiotic free, hormone free and vegetable grain fed. Our 100% CHICKEN is antibiotic free, vegetable grain fed and air chilled. It just doesn’t get any better. Offering 11 cuts of 100% CHICKEN and over 21 cuts of 100% BEEF at amazingly low prices, we’ve got you covered.

Experience The Garden Basket difference Markham’s Leader in Fresh, Natural & Organic food products.

® ®

Putting Quality & Freshness Into Your Basket Since 1929!®

9275 Markham Road (at 16th Avenue)

905-471-0777 www.thegardenbasket.ca

AWA RD

visit our newly redesigned website:

R’S DE A

WINNER

CH O I

201

1997-2010

Best Fresh Produce & Best Organic Food Store

Proud Supporter of

✖Concussion Would you know what to do?

Most casual play, unlike competitive leagues, is non-contact. But injury is always a possibility. Jonathan Maister explains the cause and effect, symptoms and treatment of one injury in particular – concussion. By Jonathan Maister

With the onset of winter, our arenas are full of hockey players of all levels. Unfortunately, injuries will be a constant companion for many. For a number of reasons, the most bedevilling are head injuries. Firstly, a definitive diagnosis, unlike a muscle or bone injury, is more difficult for the medical practitioner. Cognitive changes are less clear compared to muscle weakness or loss of range of movement at a joint. During the recovery period, the player often looks and feels healthy. As a result, withholding a player from activity is more difficult – for the player, as well as the overseeing coach or health care practitioner. Persuasion is easier when pain or weakness prevents a player from skating. The symptoms associated with concussion are often easily masked and thus the player may appear fine. Many of us, me included, recall having our ‘bell rung’ or ‘getting dinged’ while playing sport. Back then coaches knew little about player care, especially regarding head injury. Up-to-date research has revealed some interesting points, most importantly, that neglecting a concussion has serious consequences. Players usually recognise when they have sustained a concussion. They remember the knock and the brief disorientation. Loss of consciousness, if it occurs, will be obvious to those nearby. But in fact, only 10% of concussions involve losing consciousness. The player may have difficulty completing physical tasks such as balancing, and mental tasks such as math sums and confirming the date, but often mental tasks are completed, albeit more slowly. Regardless, the player must be removed from the game. A few years ago, medical thought considered the absence of symptoms the main indicator of whether a player was ready to return to play. No longer. He or she may feel fine, but they must still leave play until after a medical examination. Although the player may feel fine, at the brain level there have been changes. Damage has occurred, but performing mental tasks is usually possible – albeit via different

brain pathways. It’s like having your usual walking route blocked by debris, with the alternate route being longer and bumpier: you get to your destination, but less efficiently. The concussed player may ‘feel slower’ and may complain of headaches, nausea, poor balance, fatigue, drowsiness, poor concentration, and in the hours following, sleep disturbances. Not all cases are the same and concerns may vary in severity. An initial concussion, if neglected and the player allowed to continue, can have dire consequences. A concussed brain, even slightly so, is predisposed to a secondary concussion. Its resistance to concussion has been compromised. The result? Further injury to an already precarious situation. It is wise to be wise! If your child, you, or another player experiences a concussion, participation should cease. If the player loses consciousness, it is a medical emergency and an ambulance must be called. If the injured person is conscious but symptoms deteriorate, urgent medical help must also be sought. During recovery, the player must be as passive as possible. Jogging, cycling or any other strenuous activity must be avoided. Intense intellectual activity should be off limits as well. Studies have shown that stressing the body in any of these domains will actually inhibit the recovery process. The brain needs all the body’s resources to recover faster and properly. A brisk walk to clear the mind and that second language class are on the backburner for at least a few days, if not longer. From a nutrition intake standpoint, alcohol must be avoided absolutely. Alcohol decreases the oxygen available to the brain, and brain recovery from injury requires an abundance of oxygen. Parents, coaches and players must all be mindful of concussion. Testosterone in the bleachers and win-atall-costs attitudes have no place in sport. We are dealing with flesh and blood – and grey matter as well. Concussion – be warned, be wise and be aware. HL Jonathan is an athletic therapist, massage therapist and sport massage therapist in the Markham area. He teaches sport massage and sport medicine courses across Canada, and writes extensively on a variety of topics. Contact: mrj.tor.can@sympatico.ca; tel: 905.477.8900; www.JonathanMaister.com

What did you learn? If after one week your actions could be improved, consider what effect your daily activities have on your children. Remember: you are their example. Are you proud of what you’ve done? Would you like your kids to continue to emulate your behaviour? Is there room for improvement? If these questions – and the answers – give you pause, all hope is not lost. Start today! Work with your family to create the lifestyle you know your children deserve. After all, monkey see, monkey do.

Teaching

Kids

to Make

Healthy

Top Tips for being the "Monkey" in your House:

Choices

By Melisssa gunning

" o D y e k n o M e e S "Monkey

by ????? night er table the other n in d e th t a g n We were sitti eclared that she d ld -o r ea -y ee . when my thr s without cr ying le b a et g ve er h f ll o could now eat a my picky eater id d w o H ? en p ap rs? How does this h gies with no tea eg v er h g n ti finally start ea nkey” do it… o “m e th w a s She

Educating children to make healthy life choices starts with educating yourself and creating a healthy lifestyle that your child can mimic. Children learn in various ways and one of the most effective methods to teach children is to model the behaviours you would like them to learn. If you prepare and eat chicken fingers for dinner every

20 | Healthy Living

night, your actions are telling your kids that they don’t have to eat healthy. Do an experiment: take a week and survey how you’re living. Write down your food and lifestyle choices, including not only what meals are eaten, but whether your day-to-day life includes the use of chemicalfree products, healthy activities and respecting the environment.

EAT RIGHT

Actions speak louder than words. Parents can fill their children’s plates full of nutritious food but instead, decide to give themselves a couple extra slices of buttered bread in lieu of steamed carrots. Why? Because it’s easier. While this may be the case in the short term, the long-term effects on the kids are of greater concern. The only thing that these children learn from scenarios like this is that healthy eating is not important. To counter this trend in your family, create a healthy meal plan with the kids and make games around finding out the nutrient levels in some of your favorite meals. In our home, we like to do a game where the kids have to guess the “healthy secret ingredient.” The game is as easy as throwing some broccoli into your pasta sauce. Kids love to be intrigued and the more they can learn and “play” with their food, the more you will hear them asking for another serving of asparagus!

PLAY

Isn’t it more fun to run after your squealing child on their two-wheeler than hitting the spin class at the gym? Although an avid exercise program is extremely important, most kids don’t see the effort and energy that you may put into these sessions. What they do see, however, is the neighbourhood when going for nightly family walks, the

scenery when riding bikes as a family and a variety of more pleasant scenes. Try integrating a plan to get the family outside in the evenings after dinner and you’ll slowly see your family move from reliance on the couch and the remote to the swings at the playground.

CHEMICAL FREE

I have two girls who have watched me cake my face with face creams and make up every day. They have been so excited to grow up and start wearing make up like mommy. Yet after years of reading and research I found that make up has some of the highest carcinogenic ingredients in the entire household. Ironically, I had banned bleach and similar products from my house, was using eco-friendly cleaning supplies and eating organic foods, but here I was using skin lotion that had enough chemicals in it to single-handedly eliminate our ant problem.

Teach your kids about the chemicals used during the course of their day-today lives; unsuspecting items such as household cleaners and similar. Educate them about the dangers and provide information about alternatives. Thankfully there are now plenty of companies that are conscious of the environment. Because of this, you can easily eliminate most of the offending chemicals out of your home.

REST

I feel a little hypocritical saying this but I see how important it is to get the proper amount of sleep each night. Kids need to learn to relax and rest their bodies properly. In a house like ours where both my husband and I work ridiculous hours, often at night, we have struggled in the past with showing the girls that we are getting enough down-time and giving our bodies time to recover and rejuvenate from the day’s activities. After realizing that my oldest

daughter’s main mission on the weekend was to stay up as late as possible and wake up as early as possible, I realized I had been inadvertently teaching her the wrong message. I now ensure that both of my children understand that because they’re growing children, their bodies require a little more sleep than mine.

HUG A TREE

To live a healthy life we need clean air, clean water and a healthy environment. Let’s show our kids how to respect our world by making wise decisions. There are so many ways to show this love by example: riding bikes instead of taking the car, recycling, composting, waste reduction in the home, gardening, the list goes on. Lead by example and your kids will follow. HL Melissa Gunning is the President of Wean Green. weangreen.com.

fitness

women & Weights

fact vs. fiction

Women are notorious for focusing on cardiovascular conditioning and putting strength training on the back-burner. There is a better way, says Tiffany Moffatt. By Tiffany Moffatt

A fraid of

building bulky, ‘masculine’ muscles, and tending to choose weights that are too light and ultimately ineffective, women are missing out on a key fitness component. The latest guidelines for strength training from The American College of Sports Medicine recommend that adults train each major muscle group two or three days each week. For women, strength training is especially important to reduce body fat and maintain bone density. Regular strength training can reduce symptoms of arthritis and diabetes, can control blood pressure and reduce the risk of falls and injury. Strength training can also ward off depression, improve selfconfidence and slow the ageing process.

Barb Armstrong, Fitness Supervisor for The Town of WhitchurchStouffville Lebovic Leisure Centre, comments on this misconception: “Women see female body builders and athletes who are developed, but don’t understand that these athletes do sports-specific training. They aren’t doing health and wellness training.” In fact, it is difficult for women to build bulky muscles because of the hormone testosterone which is responsible for building muscle mass. An adult male naturally produces about 10 times more testosterone than an adult female. Women who do achieve a high degree of muscularity, mostly female bodybuilders, are often using anabolic steroids (synthetic testosterone) along with other drugs, as well as adhering to a strict diet and grueling exercise routine to get results. llllll

Dispelling the myths

How to slow the ageing process

So why do women still fear they will develop unattractive, bulky muscles from strength training? Perhaps it’s a result of media influences, especially images of body builders in fitness magazines and on TV.

As we age, both adult women and men lose about half a pound of muscle mass every year, increasing to about a pound of muscle mass every year after the age of 40. This is known as sarcopenia. The rate of muscle loss may be greater in

llllll

22 | Healthy Living

some adults, depending on alcohol use, activity level, genetics, diet and smoking. We can slow the process of ageing, however, by continuing to do resistance training exercises which increase our ratio of lean body tissue to fat. Because muscle is metabolically active, the more you have the higher your metabolic rate. Translation: you burn more calories even at a state of rest. In order to prevent muscle tissue loss and to get the muscle engine burning, women need to include resistance training in their fitness regime.“Strength training is the biggest bang for your buck,” says Armstrong,“because your increase in caloric burn is 24/7.” The revised ASCM guidelines also include ‘neuromotor exercise’, also known as ‘functional fitness training’. This emphasizes exercises that involve balance, agility, co-ordination and gait training, proprioceptive exercise training and multifaceted activities such as tai chi two to three days per week. llllll

Time to get FIT Adam Theodorau, founder of FIT Studios in Markham, bases his business philosophy on integrated training: FIT stands for functional integrated training.

“More people are doing functional training,” says Theodoau,“not just lifting dumbbells.” His clients do load bearing exercises with bands, straps, cables and body resistance training. His boot camp programs train clients’ co-ordination, speed, agility, balance, strength, flexibility and core stabilization. He believes this kind of functional fitness training is more effective than one dimensional traditional training which isolates one muscle on one plane of movement, such as a bicep curl machine. Jane Wiseman, Can-Fit Pro Personal Trainer in Stouffville and Toronto and an RET (retired nurse), also subscribes to this philosophy.“Real life involves heavy lifting, and balance work and proprioceptive work are important,” says Wiseman, who trains her clients mostly with free weights.

to the gym and pick up three pound weights.” Her philosophy is all about exercising for quality of life and that’s what functional fitness is. Many women erroneously choose very light weights, and focus on toning and aesthetics rather than strength training. The problem? Muscle responds to resistance, and if the resistance is too light there will be no reason for the body to change. An average adult female should choose a weight that allows them to complete only eight to 12 repetitions, aiming for two to three sets and working towards muscle fatigue at the upper limit of the range. “We see people doing two sets of 30 repetitions,” says Armstrong.“If you do more than 15 reps and it feels easy, this has no effect on strength. A two pound weight will do nothing for strength.”

llllll

What does ‘proprioceptive’ mean?

Rome wasn’t built in a day!

Proprioceptive exercise challenges muscles, tendons and supporting joints to respond to stimuli. Wiseman challenges misconceptions about strength training among her female clientele in various ways.“I remind them that they lift heavier groceries than weights,” says Wiseman,“then come

However, beginners or older exercisers should select lighter weights initially, remembering to increase resistance as they get stronger. Older adults can quickly rebuild muscles that have atrophied from years of sedentary living. Research shows significant increases in muscle mass and resting

metabolic rates in seniors who do regular resistance exercise. One study of 1,132 participants, conducted by Wayne Westcott, fitness research director at the South Shore YMCA in Quincy, MA., confirmed that seniors can achieve strength gains equal to their younger counterparts. Younger adults (21-40 years), middle-aged adults (41-60 years) and older adults (61-80 years) all made similar improvements in body weight, fat percentage, fat weight and lean (muscle) weight after eight weeks of basic resistance exercise. Many inactive older adults looking to get moving may think a pair of walking shoes is a wiser investment than a set of weights, but the opposite may be true. People who have been sedentary for long periods are at high risk of falls because their muscle tone is weak, flexibility is limited and balance may be precarious. Strength training is the only type of exercise that can maintain muscle and metabolism as we age, and should therefore be the essential component of every senior fitness program. llllll

And there’s more . . . Strength training has many other redeeming qualities. It reduces symptoms of diseases such as arthritis,

top training tips llllll Perform a minimum of eight to 10 exercises that train the major muscle groups, including legs, back, chest, shoulders, arms and abdominals lllll Be sure to hydrate llll Perform exercises through a full range of motion lll Perform exercises in a controlled manner ll Maintain normal breathing l If possible, exercise with a training partner to gain feedback, assistance and motivation

Superb natural pain relief! What is Doctor’s Pain Formula? Doctor’s Pain Formula is a topical analgesic cream, registered with Health Canada and the US FDA as an over-the-counter pain reliever. Our patented formula has a unique and proprietary blend of 26 exceptional ingredients, including 11 natural herbs, recognized by natural healers and herbalists to decrease inflammation and enhance the healing process. There are no artificial fragrances , dyes or parabens in Doctor’s Pain Formula.

Benefits of Doctor’s Pain Formula Provides temporary relief from aches and pains associated with arthritis, backaches, strains, sprains, bruises, and more. n Fast acting, usually within minutes, with rapid, deep penetration to the affected area n Pleasant fragrance of natural peppermint that vanishes quickly, unlike most other topical analgesic creams n A Natural Health Product with a patented formula of the highest quality ingredients n No negative side effects or risk of interaction with other medications. n Doctor’s Pain Formula provides effective pain relief 24/7, all year-round For more information and retailers visit www.painrelief.md.

diabetes and osteoporosis, a common issue for ageing women. Weight training can increase bone mass, which lowers the risk of developing osteoporosis and fractures. Strength training adds more weight to the skeleton by building muscle; this stimulates the bones to strengthen and grow to bear the heavier load on the muscles. Also, since proper strength training doesn’t apply stress directly to joints, it is ideal for people with arthritis; in fact, rheumatologists often recommend it. Although strength training cannot reverse arthritic changes, it can help alleviate symptoms by strengthening the muscles, tendons and ligaments that surround joints.

Strength training is the only type of exercise that can maintain muscle and metabolism as we age A high level of body fat, in particular abdominal body fat, decreases the body’s sensitivity to insulin, one of the major causes of type 2 diabetes. Women who do regular strength training can reduce body fat and increase muscle which is metabolically active, thereby reducing their risk of developing diabetes. llllll

How much is enough? The Canadian Society for Exercise Physiology (CSEP) and The Centers for Disease Control and Prevention in the U.S. both recommend adult women do strength training on two or more days a week with exercises that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). For the biggest gains in metabolism, try to target major muscles, such as quadriceps, hamstrings, glutial, chest, back and abdominals. The bigger the muscle, the bigger the impact will be on your metabolism. While society’s focus is typically on fat loss, more emphasis should be placed on muscle gain. As Armstrong suggests, “Dieting by cutting calories alone is a losing battle. We need to make our bodies energy-efficient machines.” llllll

Why wait for spring? Do it now! So, this winter, trade in your two pound dumbbells for five, eight or 15 pound weights, and trade in your misconceptions and fears of building big muscles for an understanding of the benefits of resistance training. It may be the most important step you take towards your health and fitness this year. Still not sure where to start? Consider hiring a personal trainer, or talk to your local community or fitness centre about designing a personalized resistance program for you. Don’t weight! HL Tiffany Moffat is a fitness instructor, presenter and writer, who has worked in the fitness industry for over 20 years.

24 | Healthy Living

Say â&#x20AC;&#x153;I Doâ&#x20AC;? to Staying Healthy Down South By Julia Dyck

â&#x17E;ş

Destination weddings are becoming increasingly popular among Canadians.Â However, what brides, grooms, and their guests need to remember is they come with health risks not prevalent in Canada.Â The good news is many travel diseases can be prevented with a little preparation.Â For the bride and groom, there are so many fun things to plan that they may put their health by the wayside.Â For their guests, they may feel most of the trip-planning is done for them so they can just hop on the plane when the time comes.Â There is, however, one planning step that should be a priority for anyone heading down south to avoid potentially getting sick.Â Canadians should always make time to visit their family doctor or a travel health expert prior to departure.

â&#x20AC;&#x153;A physician will clearly explain what health risks are prevalent at their intended destination and how to help protect against them,â&#x20AC;? says Dr. Jay Keystone, travel medicine specialist and Director of Medysis Travel Health Clinic in Toronto.Â â&#x20AC;&#x153;Since there are so many misconceptions out there, this advice can be invaluable â&#x20AC;&#x201C; for example, malaria is one disease many Canadians donâ&#x20AC;&#x2122;t realize they can contract down south.â&#x20AC;? Malaria is spread through the bite of infected mosquitoes and symptoms include fever, headache, chills, tiredness, muscle aches, and vomiting.Â There are medications available that can help protect against malaria and some can even be started just days prior to departure.Â Also, avoid mosquitoes from dusk to dawn, use insect repellent with DEET, and wear light-coloured, long-sleeved clothing in the evening.Â HL Â

Julia Dyck is a Consultant at Environics Communications, Toronto. jdyck@environicspr.com.

CORNELL PHYSIOTHERAPY

Manual and Manipulative Physiotherapy t "DVQVODUVSF t -PX &OFSHZ 1IPUPO É¨FSBQZ t &YQFSUT JO &YFSDJTF 1SFTDSJQUJPO BOE $PSF 5SBJOJOH t "DUJWF 3FMFBTF 5FDIOJRVF t %JSFDU $BSF 'SPN :PVS É¨FSBQJTU 16th Ave. Bur Oak Ave.

9th Line Church St.

Whites Hill Ave.

2691 Bur Oak Avenue, Unit 2 Markham, ON L6B 1K8

Free parking is available on the street in front of the clinic.

É¨F UIFSBQJTU NBLFT all the EJĂŞFSFODF Grace Ho

Lisa Schaub

Hayley Stroebel Lisa Regan

BSc BHSc FCAMPT BPE BHSc FCAMPT BPT, FCAMPT 3FHJTUFSFE .BOJQVMBUJWF 3FHJTUFSFE .BOJQVMBUJWF 3FHJTUFSFE .BOJQVMBUJWF Physiotherapist Physiotherapist Physiotherapist "DVQVODUVSF $FSU

MScPT CAT(C) ART 3FHJTUFSFE 1IZTJPUIFSBQJTU $FSUJĂŤFE "UIMFUJD É¨FSBQJTU "DVQVODUVSF $FSU

Tel: 905-910-0012 | Email: info@cornellphysio.ca Web: www.cornellphysio.ca

MARKHAM IMAGING CONSULTANTS A state of the art medical imaging clinic offering a variety of services including: â&#x20AC;˘ Ultrasound (Obstetrical, Vascular, Musculoskeletal, etc.) â&#x20AC;˘ X-Ray (Walk-in) and â&#x20AC;˘ Bone Mineral Density exams

â&#x20AC;˘ RADiOlOgiSt On Site 5 DAyS A Week â&#x20AC;˘ lOW WAit liStS â&#x20AC;˘ FRee pARking â&#x20AC;˘ FRienDly StAFF â&#x20AC;˘ Open 6 DAyS A Week Committed to providing excellent medical imaging services and improving the overall health and wellness of our patients. Owned and Operated by the Markham Stouffville Hospital Radiologists

MARKHAM IMAGING CONSULTANTS

110 Copper Creek Drive, Suite 202 | Boxgrove Medical Arts Centre 25

Pilates

for Better Health and Less Stress Ten years after its explosive arrival on the fitness scene, we all know Pilates is great for toning the abs. But the health benefits of Pilates extend way beyond a trimmer waistline. By Barbara Grant

Pilates dramatically increases your fitness level and strength without putting painful strain on your joints. With an emphasis on breath, precision, flow and concentration, Pilates is a thinking person’s system of mind-body conditioning. Don’t be fooled by its thoughtful approach. Pilates will make your whole body stronger – including your mind – allowing you to stay active and keep doing what you love to do.

15th Annual

MARK YOUR: CALENDARS:

AUGUST 17-19, 2012

6XSSRUW WKH DUWV DQG \RXU local community!

Regain and maintain your optimum health naturally!

Become a Friend of the Festival and you can SAVE!

RQ /LYH -D]] DW 5HVWDXUDQWV DW /RFDO %XVLQHVVHV

)LQG RXW DOO DERXW WKH EHQHÀWV RI EHFRPLQJ D )ULHQG RI WKH )HVWLYDO

We provide a wide range of health-related services using the latest diagnostic and therapeutic equipment including Chiropractic, Corporate Wellness, Orthotics, Accident Rehab, and Acupuncture. Call now to book your free introductory consultation!

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

905-886-9778

move well. eat well. think well.

Take a nice deep breath

“Physical fitness is the first requisite of happiness.” Joseph Pilates, the originator of the method, made this statement in his seminal book Return to Life. Pilates considered the system he originally called Contrology not just an exercise program but also a means to living a fully active life. Pilates combined the philosophy of Naturopathic healing with the classical Greek ideal of a person balanced equally in mind, body and spirit. Pilates defined physical fitness as “the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure.” Pilates continued to perform his full exercise routine daily until his death at age 87. The Pilates method is good for the mind, good for the body and appropriate for everybody. The method can be adapted and modified to work for a range of goals from elite athletics to injury prevention and recovery. It will increase your mental acuity and decrease your pain. It will keep you engaged and focused as you continue to get stronger, fitter and more agile.

The first thing you will be asked to do in Pilates class is focus on breathing. Simply by drawing attention to your breathing you are will calm your mind, ease anxiety and nudge down your blood pressure. You will increase your ability to concentrate. You will release muscular tension throughout your body and bring yourself in to a neutral physicality from where you can begin to move easily and with optimal efficiency.

Engage the mind-body connection The focus on breathing is the cornerstone of the mindbody connection. Pilates believed that learning to balance and control your own body weight through concentrated muscle control would stimulate brain cells into action. The benefits of mind-body connection extend beyond the Pilates mat. Considerable evidence exists to support an association between psychological states and physical health.

Develop a foundation of deep core strength to support all your activities Our core is not just our tummy. Pilates builds uniform strength throughout the core muscles of all our joints. That means not only a stronger back, but also stronger knees, ankles, hips and shoulders. Core strength throughout the body supports all your activities allowing you to walk, lift, carry and climb without strain.

416.628.4905

like us on Facebook @ monacleaning

28 | Healthy Living

Improve your balance, coordination and bone density Increasing bone health requires you stay active. Pilates gives your bones the type of workout they need to stay strong and healthy. But Pilates also gives you the strength, balance and coordination you need to increase your activity level. Keep riding your bike. Golf. Hike.

Increase your bladder control Nothing puts a damper on an active lifestyle like the constant search for the nearest bathroom. The muscles that control your bladder are part of the deep core pelvic muscles Pilates teaches you to engage and strengthen. Pilates will increase the function of these muscles allowing for better bladder control. Great for your sex life too!

Increase your flexibility and joint health Much of our back and joint pain results from muscular imbalances. Certain muscles get overused and tight, other muscles get underused and weak causing strain on the joint and surrounding tissues. Pilates equals out the workload, stretching and releasing tight muscles while strengthening the under achievers. This means our joints work better and last longer.

Become stronger and more agile We lose muscles mass as we age. Pilates builds balanced strength in our whole body while increasing our range of motion. The results are better overall strength and function, more endurance, more energy.

Improve your posture and look trim and fit Great posture takes off pounds. Pilates improves your posture and that has a huge impact on how you look and feel. Pilates will trim your waistline, tighten your tush and increase muscle tone in your whole body. Your clothes will fit better. You will look, feel and move with more grace and confidence. Get yourself to Pilates class! Discover the essence of the form. Experiment with the full range of Pilates props and equipment to deepen your mind body connection and advance your skill. Reap the incredible benefits of deep core strength, full body conditioning, a calm mind, and a balanced body. HL Barbara Grant is the owner and founder of Retrofit Pilates in Toronto’s Bloor West Village. For more information, go to www.pilates.ca or call (416) 763-6368.

lum

va e 1, Issu ug e 1 » ha 2011 n

azin The Mag

Fe e For Li

azin The Mag

lum

, Is

»2

Healthy Living Magazine is distributed at nearly 150 locations frequented by persons interested in a healthy lifestyle. Our readers choose to pick up the magazine because they are interested in it.

Fe e For Li st

o ou lume 1 ff vil , Issu e le /u 1 » 2 xb 011 rid ge

Ric Volume hm 1, Issu on e 3 » 2 d 011 hi ll

r LiFe azine Fo The Mag

he alt hy liv

Only Healthy Living targets health conscious readers throughout York Region!

ing ma ga

zin e.c a

azin The Mag

Fe e For Li Vo

lum

ing ma ga he alt hy liv azin The Mag

, Is

»2

zin e.c a

Healthy Living Magazine, published quarterly, lasts for months, not hours, and is read over Vaughan and over by numerous 15,000 individuals.

ing ma ga

zin e.c a

he alt hy liv

Markham

35,000 Now 5 regional editions

100,000

Richmond Hill

20,000

total circulation

Fe e For Li

he alt hy liv

Your advertisement is delivered within a powerful editorial framework and becomes part of the information readers are seeking.

ing ma ga

zin e.c a

¸ Plan now to advertise in your area or in all of our York Region publications!

Aurora/ Newmarket

20,000

Stouffville/ Uxbridge

15,000

To reserve advertising space:

905.475.5222

Ext. 224 Advertising Sales | Ext. 221 Publisher 29

≠ A healthy immune

system is equipped to deal with common illnesses, such as colds and influenza. Your body can heal, repair, regenerate and restore health if you nourish it with healthy foods, moderate exercise, deep sleep and consistent stress management. Shawn Nisbet lists the immune-boosting foods that are key to optimum health.. ≠ Vitamin C-Rich Foods

Natural Ways

to Keep Your Family Healthy By Shawn M. Nisbet, RHN, CFA

Vitamin C increases the number of white blood cells your body produces (your immune fighting cells) which help fight off any foreign invader. It also increases your production of antibodies that prevent the entry of viruses such as any flu. Excellent food sources of vitamin C include: broccoli, bell peppers, kale, cauliflower, strawberries, lemons, mustard, sweet potatoes, turnip greens, brussels sprouts, papaya, chard, cabbage, spinach, kiwi fruit, snow peas, cantaloupe, oranges, grapefruit, limes, tomatoes, berries, asparagus, celery, pineapples, lettuce, watermelon, fennel, peppermint and parsley.

≠ Berries

“Let your food be your medicine and your medicine be your food” – Hippocrates

In particular, blueberries, acai berries and raspberries are known as super foods. Their dark colour signals they are high in antioxidants called anthocyanins, which help to ward off oxidative stress (the rusting of the body) which in turn helps the body fight aging and disease.

≠ Nuts

A ¼ cup serving of almonds, walnuts and pecans carries nearly 50% of the daily recommended amount of vitamin E which helps boost the immune system. They also contain riboflavin and niacin – B vitamins that may help you to bounce back from the effects of stress.

30 | Healthy Living

≠ Wheat Germ Because it is the part of a wheat seed that feeds a baby wheat plant, wheat germ is full of nutrients – zinc, antioxidants and B vitamins, among other vital vitamins and minerals. Wheat germ also offers a good mix of fibre, protein and some good fat. Substitute wheat germ for part of the regular flour called for in baked goods and other recipes.

≠ Garlic

This flavourful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. Garlic is also heart-friendly: it keeps platelets from sticking together and clogging tiny blood vessels. Be sure to rest garlic for about 15 minutes after chopping.

The steam can also unclog congestion in the chest and nose. But make sure it is homemade and not from a tin.

Ginger has been used to aid digestion and treat stomach upset, diarrhea and nausea for more than 2,000 years. It is also believed to help treat the common cold and flu-like symptoms. In a cup of warm water add lemon, freshly ground ginger and raw honey. Do not give honey to children under 1 year.

≠ Don’t Forget the Mushroom Soup (Button Mushrooms)

≠ Ginger

≠ Curcumin

Turmeric has often been used to care for the common cold and cough. This is because the curcumin present in turmeric is a powerhouse of antioxidants and increases the strength of the immune system, thereby making it less prone to developing such conditions.

≠ Omega 3 Fats

Green teas are loaded with diseasefighting polyphenols and flavonoids. These antioxidants seek out celldamaging free radicals and destroys them. Decaf will allow you to sleep better and remember that your body heals best when in a deep sleep.

Fatty fish such as salmon, tuna, mackerel, sardines and anchovies, plus ground flax seeds, salba and walnuts all contain beneficial omega-3 oils. These oils increase our bodies’ phagocytes – a form of white blood cells that literally eat up bacteria. It’s like having your body’s own little army to fight invading germs and decrease inflammation.

Look for labels listing ‘live and active cultures’, commonly referred to as acidophillus. These healthy bacteria live in the intestines and help the immune system. The best species of probiotics are lactobacillus and bifidobacteria. If you don’t enjoy yogurt, you can purchase

Some researchers say the broth has anti-inflammatory properties that soothe a sore throat and help stop the movement of neutrophilis (white blood cells that encourage the flow of mucus that accumulates in the lungs and nose).

≠ Green Tea

≠ Plain Organic Yogurt

liquid, powder or capsule forms at your local health food store.

≠ Homemade Chicken Noodle Soup

Mushrooms contain selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. The B vitamins riboflavin and niacin, found in these mushrooms, also play a role in a healthy immune system. Animal studies have shown mushrooms to have antiviral, antibacterial and anti-tumour effects.

≠ Clean Water

Drink between six and eight cups of water a day – depending on your height, weight, diet and exercise schedule. Water helps to keep you hydrated and flush out infections.

Natural Remedies for a Sore Throat: Oregano Oil or Salt

Gargle twice a day with warm salt water or put two drops of oregano oil into a small amount of warm water. Simple gargling prevents proliferation. Don’t underestimate this simple, inexpensive and powerful preventative method.

4 Elements that Weaken the Immune System 1. Sugar Try to limit sugar consumption to 8 to 10 teaspoons per day (aside from naturally occurring fructose sugar in fruit and lactose sugar in dairy products). Eating or drinking 100 grams (8 tablespoons or 25 teaspoons) of sugar, the equivalent to about two cans of soda, can reduce the ability of white blood cells to kill germs by 40%. How much sugar is in your morning cereal and glass of juice? The immune-suppressing effect of sugar starts less than 30 minutes after ingestion and may last for five hours. In contrast, eating a complex carbohydrate, such as real oatmeal, has no negative effect on the immune system.

2. Alcohol Excessive alcohol intake can harm the body’s immune system. If you drink too much, this could cause nutritional deficiency by depriving your body of valuable immune-boosting nutrients. Excess alcohol can also contain sugar, which in excess suppresses the ability of your white blood cells to fight infection. One drink (the equivalent of 12 ounces of beer, 5 ounces of wine, or 1 ounce of hard liquor) does not appear to bother the immune system, but more can.

HL11

32 | Healthy Living

3. Food Allergies or Sensitivities Allergic reactions have a boomerang effect. Although the immune system initially responds with a heightened reaction when an allergen is contacted, the white blood cell population then becomes depressed and remains lower than normal for as long as the exposure continues. This can cause chronic suppression of the immune system.

4. Stress Stress can suppress the immune system by keeping your body in the fight or flight mode for an extended period of time. Stress can also deplete your body of many nutrients necessary to fight infection. My message is simple: to keep yourself and your family healthy, eat well, sleep well, exercise well, and take those important moments to recharge your battery – your immune system. HL Shawn M. Nisbet, RHN, CFA, is a registered holistic nutritionist, certified fitness consultant and Nordic pole walking master instructor. Contact: info@shawnnisbet.com; Tel: 416.804.0938. www.shawnnisbet.com.

✚ A Safer

Hospitaliza

tion

More than 2 million Can adians are admitted to the hospit al every year a nd thousand s will be injured du e to medical errors. There are many rea sons why medical errors occur, but there are thin gs that you c an do to help pre vent them. F ollow these tips to help minimiz e your risk.

By Chris Rokosh Medication errors are the single most common mistake made in the hospital setting. To reduce the chance of errors, ask what medications you are receiving and what they are for. Make sure that any medications given to you are meant for you, and that they’re being given at the right time and in the right dose. This includes the medications that you usually take at home. If you have an allergy or sensitivity, tell everyone. Make sure that a bright allergy ‘warning’ bracelet is placed on your arm. Doctors who don’t know you may prescribe medications based on information in your medical record, so be sure that your allergy is prominently marked there. And because you may receive medications while you are sleeping or unconscious, ask the nurses to place an allergy sign on or above your hospital bed. ✚ To help stop the spread of infection, ask everyone who attends to you, both healthcare workers and visitors, to wash their hands or use the sanitizing solution that is widely available in most hospital rooms and hallways. Or keep a container of antibacterial wipes at your bedside for everyone

to use. A recent study published in the American Journal of Infection Control reported that nearly half of all hospital rooms were contaminated with drug-resistant superbugs. Leading the pack for contaminated areas were hospital carts, floors around beds, IV infusion pumps, electronic touch pads and bed rails. Preventing an infection is so much easier than treating one and hand washing remains the number one way to stop them. ✚ To reduce the risk of communication errors, be accurate and complete when providing your medical history, family history, surgical history and be sure to provide a comprehensive and upto-date list of the medications you’re taking. Your health information will be shared repeatedly; wrong or incomplete information will only increase the risk of errors. When you report a concern, ask; what are we going to do about this and how and when this will be communicated to my doctor? Write down important information and instructions as they’re given. Ask your doctor or nurse what to expect during your recovery period, how to care for

yourself after discharge, when to seek urgent medical attention and when to follow up. ✚ As your condition changes, the frequency of your nursing and medical assessments should change. Basically, the sicker you are the more often you should be seen. To reduce the risk of nursing or medical assessment errors, speak up when you feel you’re not getting the level of care you need. Communicate concerns with the care you receive from students, interns or medical residents to the charge nurse or to your doctor. If you have concerns with the diagnosis or treatment provided by your own doctor, ask for a second opinion. Avoid continued misdiagnosis and increase the chances of receiving an unbiased second opinion by openly telling the consulting physician, in your own words, everything you feel is relevant to your condition. ✚ To reduce the risk of medical equipment errors, report anything that seems to be out of the ordinary; alarms, beeping, loss of power, functional errors or any unusual physical symptoms that may be attributed to the use of the equipment. You may come in contact with many types of equipment in the hospital, but the electronic pumps that deliver IV solutions and pain medications are the most common. If your IV site feels painful, red or swollen, ask the nurses to assess it. If you think that you’re receiving too much or too little medication, or having an unusual reaction to it, report this too. Keep telling someone until your complaint has been thoroughly investigated and the problem is resolved. As a final piece of advice, whenever possible, bring along a trusted friend or family member who can speak up on your behalf and actively seek help when there’s a problem; someone who is forthright, direct and knowledgeable. HL Chris Rokosh, a Registered Nurse and Legal Nurse Consultant, has 33 years of nursing experience and has examined hundreds of incidents involving adverse events in Canadian hospitals. Chris is the president of CanLNC (Canadian Legal Nurse Consultants) Education and CanLNC Experts. Contact: chris.rokosh@canlncexperts.ca. Tel: 403.452.7799 33

seniors

Who decides when you can’t?

Personal choice and self-determination are highly important elements to us as human beings. But have you ever thought who would make decisions on your behalf should you become unable to do so? By Esther Goldstein, B.Sc., B.S.W., RSW

34 | Healthy Living

Your right to decide – about your own care, where you want to live, what you want to eat, what you want to wear, when you want to bathe, who you want to look after you, where to spend your money – these are probably the most important decisions that allow us to feel in control of our own life and our own destiny. These are the decisions most people take for granted, the decisions we think we will always be able to make for ourselves. But what if one day you can’t? What if either a long illness or a sudden injury robs you of your decisionmaking ability? Who will make these decisions for you? Have you given this thought? Have you discussed it with someone else? Have you asked someone to make decisions for you should you become unable to do so? Have you done so in writing? Have you discussed your wishes in the event that you become incapable? While this is not a topic anyone likes to address, it is very important to raise and discuss this with people you care about while you are capable, regardless of age or situation, because none of us knows what tomorrow will bring. Planning for what you would like to happen, in the event that you need someone else to make decisions for you in the future, is called Advance Care Planning, and the legal documents that support this are a Power of Attorney for Personal Care and a Continuing Power of Attorney for Property. Every person over 18 should have both. A Power of Attorney for Personal Care is a legal document that appoints one or more people the right to make decisions on your behalf that specifically relate to your care or treatment if you are deemed incapable of making those decisions for yourself. Your ‘attorney’ should be the person or persons you trust as they are your ‘substitute decision maker(s)’. They do not need to be a lawyer or anyone with a legal background, but should be someone who knows you and what you would want in most situations. While they may not share your values and beliefs, they should understand them and be willing and able to uphold them, in the event that they are asked to make a decision on your behalf. It would be best if you have conversations with that person (or if there was more than one person that you wanted to act in conjunction, persons) about your wishes in the event that you require care or medical intervention in the future.

A Power of Attorney for Personal Care is NOT the same as a ‘living will’. A living will is NOT a legal document nor is it a substitute for one. It can be composed as a letter or any other format that can be a part of, or attached to, your Power of Attorney for Personal Care indicating your wishes about treatment and personal care. It is not a necessary document though some find it a good way to detail their wishes to their loved ones to ensure that what they want is known. It may provide more assurance that one’s wishes are known and will be followed, rather than simply discussing things. A Continuing Power of Attorney for Property is a legal document that allows at least one person to act on your behalf if you become incapable of managing your financial affairs. This person can be, but does not have to be, the same person as your substitute decision maker. You should trust that the person or persons can properly manage your financial affairs as they will have full authority to manage your money and property. You do not need a lawyer to draft your Powers of Attorney, though it would be wise to consult one and have him or her prepare the necessary documents. There are some basic components all Powers of Attorney must include in order to be valid, so if you choose not to have a lawyer create one for you, you may download a basic form from the Office of the Public Guardian and Trustee at www.attorneygeneral.jus.gov.on.ca/

english/family/pgt/poa.pdf. This form can then be completed on your own. Once you have completed your Powers of Attorney, keep the originals in a safe place and make sure that you have at least one copy that is easily accessible. Ensure those you have asked to be your attorney(s) are aware of their potential responsibilities and tell them of the whereabouts of the original documents. For more information regarding this topic, you can download A Guide to Advance Care Planning from the website of the Ontario Seniors Secretariat at www.seniors.gov.on.ca/ en/advancedcare/index.php. You can also download detailed information, as well as questions and answers on Powers of Attorney from the website for Office of the Public Guardian and Trustee at www.attorneygeneral.jus.gov.on.ca/english/family/ pgt/livingwillqa.pdf. You may also contact a lawyer in your community who is familiar with drafting Wills and Powers of Attorney, and who can answer any questions you might have. HL Esther Goldstein, B.Sc., B.S.W., RSW is a former acute care hospital social worker and the author of the “Comprehensive Guide to Retirement Living and Long-Term Care™” now in its 15 th edition. She also administers the affiliated national website www.senioropolis.com and lectures on Eldercare issues in various venues. For further information on this and other topics related to seniors and relocation visit www.senioropolis.com.

Choose Amica at Swan Lake for Post Operative Care

Introducing, Amica VITALIS™

You’ve Planned the Operation, Now Plan the Recovery A planned and monitored recovery is just as important as the operation itself. That is why we have developed a thorough and comprehensive set of therapy programs and have dedicated recovery-supportive private suites in our Amica Wellness & Vitality™ Residences ~ to help active seniors get back on their way to an improved and healthy lifestyle. It’s like turning recovery into a wellness vacation! Peace of Mind that’s Affordable, Accessible, close to Home or Hospital ~ All-inclusive fee includes meals and snacks ~ On-site 24/7 registered personnel ~ Medically-supervised monitoring and assistance, physical therapy and exercise ~ Private fully furnished suite ~ Electronic bed with side rails ~ Ergonomic furnishings and equipment specific to your recovery requirements ~ Emergency call to nurses station ~ Telephone ~ Cable TV ~ Complimentary freshen-up upon arrival ~ Use of all amenities within the community.

Just $95.00/day To find out more about the VITALIS™ reNEW Post-Op Recovery programs, please contact us at 905.201.6058.

11-1705

Portions (or all) of above rate may be covered by your Medical Insurance or Health Insurance Plan.

Amica at Swan Lake • A Wellness & Vitality™ Residence 6360 16th Avenue, Markham, ON L3P 7Y6 • 905.201.6058 www.amica.ca

Healthy Home

Growing Herbs Indoors By Jim Connelly and Peter de Sousa One of the advantages of growing your own herbs indoors on your kitchen window or countertop is having fresh herbs right at your fingertips. This means that you will never run out of ways to enhance the flavours of your favourite recipes. Adding some different herbs can transfer dinner from the predictable to the unpredictable. Potatoes will zing, salads will sing and, most of all, adding herbs is a tasty way to boost or improve your meal’s vitamin value. Watching fresh herbs grow is really fun and very rewarding. Peter and I both enjoy a good bowl of homemade soup. We come from Europe where our parents had the most amazing herb gardens and could make a mean pot of soup! The aroma and scents that come from your indoor herb garden will uplift your senses and kick-start you into more adventurous recipes. To make an indoor herb garden, Peter and I decided to take an economical planter and transform its appearance from blah to grand. We found an inexpensive plastic planter that had good design and the correct dimensions to sit on a kitchen window. By being creative with a special faux finish, we transformed this plain plastic planter into an antique copper planter with a verdigris patina. Now our herb garden conveys the ambiance of an antique family heirloom. The steps for this transformation are as follows: ❋Step 1: Remove all stickers, grease and fingerprints from the planter by washing it with TSP, an industrial cleaner, and then dry it completely. ❋Step 2: Paint with a bonder primer sealer using either a brush or spray paint, and let dry completely.

❋Step 3: With a paint brush, apply water based size/glue used for gold leafing, and let dry completely. The size will remain sticky when dry. ❋Step 4: Apply copper transfer foil to the surface of the planter until completely covered. (Copper Transfer Foil can be purchased at Michaels Craft Store.) ❋Step 5: Brush over the surface with a blue green verdigris coloured latex paint. Wipe back the excess paint with a soft, damp, lint free cloth, leaving just enough verdigris in the nooks and crannies of the surface to create an antique copper patina. ❋step 6: To make a more believable antique patina, use an artist brush and a little thinned down black paint. Using a tooth pick, flick the end of the artist brush to make small dots all over the surface. Let dry completely. ❋Step 7: Paint the surface completely with a satin varnish to protect and seal.

Time to Add the Herbs! We thought it best not to plant the herbs in soil, but to sit their growing pots inside the planter. This enables replacing the most used or older herbs easily without disturbing the others. A creative finishing touch was to add small pine cones and decorative organic balls between the pots to fill the empty spaces. Now the indoor herb garden is complete, ready to grow and be enjoyed. And let’s not forget what a wonderful gift this gardening treasure would make for friends. HL Jim Connelly and Peter DeSousa are the decorating duo that own and operate Masterpieces Studio in Toronto. www.masterpiecesstudio.com.

Photo: Simon Burn. sdbcreative.com.

Healthy Home

Beware of the energy hog in your home Did you know cable boxes, digital video recorders (DVR) and personal video recorders (PVR) can use more power than a new refrigerator? This is because their components generally run 24 hours a day, even when they aren’t being used. Many homes now have one or more basic cable boxes as well as a DVR, which uses 40 per cent more electricity than a basic cable box. One high-definition DVR and one high-definition cable box together typically use 446 kilowatt hours a year, about 10 per cent more than a 21-cubic-foot energy-efficient refrigerator, according to a recent study from the Natural Resources Defense Council. To save energy, plug these types of equipment into power bars with timers or unplug them when not in use. HL

For more energy saving tips and programs, go to www.HydroOne.com/SaveEnergy

Convert your existing cabinets with custom gliding shelves UÊ Õ Ê>VViÃÃ L ÌÞ UÊ ÕL iÊÞ ÕÀÊÃ«>ViÊÊ UÊ iÌÌiÀÊ À}> â>Ì .SPKPUN :OLSM :VS\[PVUZ 0UJ For free consultation call

1-877-895-9766 www.glidingshelf.ca

38 | Healthy Living

Made in Canada

Gardeners: think twice about using unregistered pesticides this spring Many Canadian gardeners are passionate about what they do, and will often go to great lengths to make the most of their all-too-short growing season. But if you’re thinking of using an unregistered or homemade pesticide to control pests in your lawn or garden this spring, you should consider the facts first. n Many online recipes for “do-ityourself” pesticides require ingredients that can be dangerous to human and animal health, such as rhubarb or chrysanthemum leaves. n While some homemade pesticides (such as soap and water) pose little risk, combining them with other ingredients Inch_HealthyLiving_Jan11_ad_hi.pdf may be harmful. Without any scientific

data to prove otherwise, consumers may be taking unnecessary risks. n Homemade pesticides have not been evaluated by Health Canada; therefore their effects on human and environmental health are unknown. n Before a pesticide can be sold or used in Canada, it must be registered under the Pest Control Products Act (PCPA). The process of pesticide registration is rigorous to ensure that the pesticide meets stringent health and safety standards. It also verifies that the product is effective and works as claimed by the manufacturer. n A registered pesticide must have a 1 21/01/11 11:38 AM label containing proper use and handling

instructions, and a Pest Control Products Act (or “P.C.P.”) registration number. n Provinces, territories and municipalities may enact bylaws restricting the use of products registered under the PCPA, so it is a good practice to check with local authorities before using a pesticide. HL If you have any questions about unregistered pesticides, use your search engine to find tip sheets on the Health Canada website (www.hc-sc.gc.ca). You can also call the Pest Management Information Service at 1-800-2676315 and ask about ways to control or prevent pests. — News Canada

CMY

Burning pressure-treated wood is a toxic situation waiting to happen

cellulose • spray foam Batt insulation

(3626)

1-866-727-FOAM Local: (905) 305-7497

www.ecoinsulation.ca

40 | Healthy Living

Whether it’s outdoors at a campsite or indoors, few people are immune to the soothing charms of a roaring fire. But it is important that you are careful about what wood you use. When you’re choosing firewood you should make sure that you never use pressure-treated wood. Pressure-treated wood contains pesticides such as chromated copper arsenate (CCA), a preservative that is great for building projects—but can turn toxic if inhaled through smoke from a fire. A fire built using treated wood can result in the release of chemicals into the atmosphere via ash and smoke, which are easily inhaled by anyone nearby. Because of this you should only use dry, clean wood that has been properly seasoned (i.e., cut, split and stacked in a covered area for about six months.) In addition, you should also never eat food or drink liquids that have come into direct contact with treated wood such as picnic tables. Use plates, glasses and a plastic table cloth to be on the safe side. HL Source: Health Canada, “Chromated Copper Arsenate (CCA) Treated Wood”, www.hc-sc.gc.ca. — News Canada

health & beauty

Cellulite-fighting foods ➻ Bananas. Rich in magnesium and

➻ Pears. Great for detox, pears can

vitamin B, bananas stimulate circulation and help maintain healthy blood vessels.

decrease the effect of pollution on the body, and can be helpful to the lymphatic system. They are also a good source of iodine and fibre.

➻ Broccoli. A great source of selenium and calcium, broccoli contains alpha lipoic acid, which is an antioxidant that prevents the attachment of sugar to protein, therefore stops the hardening and stiffening of collagen.

➻ Citrus Fruits. Excellent source of vitamin C, which is an antioxidant that assists with collagen formation. Oranges also contain bioflavonoids that can increase circulation and strengthen the capillaries.

➻ Fish. Sardines, tuna, salmon and blue fish contain substantial amount of proteins, which fight against cellulite, and are a great source of essential fatty acids.

➻ Pineapples. Containing antiinflammatory properties, pineapple aids in the drainage of toxins, and retained fluid from the body, as well as in the recovery of the damaged elastin fibers. Furthermore, it is an excellent source of vitamin C.

➻ Green Tea. Green tea contains antioxidants that help with cell renewal, so it is important to drink lots of it; preferably unsweetened. HL Courtesy of ICI Paris Skin Care Clinic and Spa, Toronto. Tel: (416) 461-1774.

One Community Countless Dreams The mission of The Centre for DREAMS is to enhance the knowledge of our clients, with intellectual disabilities in a variety of settings, within their community, to empower them to become independent, dignified and respected members therein. We are dedicated to providing the opportunities and the means for our youth and adult members to focus on their abilities and not their disabilities through educational, social and life skill programs. We are one community with countless DREAMS. For more information about The Centre for Dreams and the programs offered visit www.dreamsinc.ca.

58 Main Street North Unit 19B Markham ON L3P 1X5 Tel 905 209 9092

www.dreamsinc.ca Registered Charitable #895458404 RR0001

marketplace wa r o

otion Yoga M rd

TODAY IS A GOOD DAY TO be cOnfIDenT AbOuT YOur fInAncIAl SecurITY

now more than ever, sound financial advice is critical. I can help.

Joe A. Salib cfP rHu 416-912-1818 Yoga & mEdiTaTion oaSiS Cheryl Ward

E-RYT,

PRimoRdial Sound mEdiTaTion inSTRucToR

• Small classes • individual instruction • Serene studio setting • markham Village location

905.294.1813 • www.forwardmotionyoga.com

Erin Burton-Wilson Shiatsu, Acupuncture & CranioSacral Therapy 1 Evaridge Drive, Markham, ON

905-202-0082 www.pushclinic.com erin@pushclinic.com

MARKHAM

BOWL

5762 HWY 7 EAST (WEST OF HWY. 48) OPEN 7 DAYS A WEEK

Voted #1

12 years in a row! • Children’s Birthday Parties (Private decorated rooms) • Cosmic Bowling (Fri-Sun) • Bumper Bowling • 5 & 10 Pin Bowling • Computerized Scoring • Snack Bar & Arcade • Fully Licensed Lounge • Friendly Staff & Fun Atmosphere

www.markhambowl.com • 905-294-4556

42 | Healthy Living

joe.salib@sunlife.com www.sunlife.ca/joe.salib 50 McIntosh Drive, Suite 215 Markham ON L3R 9T3

new! Logic Back Supreme Improve Your Posture. Reduce Back Pain. • Immediate reduction of low back strain • Restore your posture while reducing your back pain • Adjustable back support transforms any chair into an ergonomic seat • Maintain an “effortless neutral”TM lumbar position

Try one out today! Say you saw it in Healthy Living Magazine! Quote HL-2012W for special discount!

Visit Thornhill Chiropractic & wellness Centre, 69 Centre St., Thornhill, Ph. 905.886.9778 or Markham Town Square Health Centre, 8601 warden Ave., Markham Ph. 905.940.9988.

www.chiro-docs.com | info@chiro-docs.com Designed and manufactured right here in York Region. Also available at your chiropractor or physiotherapist’s office across Canada and the USA.

marketplace T-ZONE MARKHAM 118 Main Street North 118 Main Street North

905-554-6465 tzonemarkham@hotmail.com t-zonevibration.com/Markham

Whole Body Vibration can transform your Health and Fitness in minutes...it’s Fast and it’s FUN!

10 Minutes = 1 Hour Workout! Researched by over 30 Universities worldwide to: INCREASE MUSCLE STRENGTH ASSIST IN WEIGHT LOSS TONE AND FIRM MUSCLES LOW IMPACT - KIND TO JOINTS IMPROVE FLEXIBILITY IMPROVE MOBILITY INCREASE METABOLISM MASSAGE MUSCLES DECREASE CELLULITE and much more....

Take one home today and work out in the privacy of your own home – or visit us at our T-Zone Vibration Studio!

COME IN TODAY FOR YOUR FREE 10 MIN. SESSION! Visit us on:

www.t-zonevibration.com

Seniors Fitness Solutions

Kelly Nurnberger

CSFI û OAFS û PtS û rC û PrES Certified Seniors Fitness Instructor Personal Trainer SIT & BE FIT A Chair based exercise class with a focus on strength, balance and flexibility. An ideal program for fitness beginners, individuals requiring rehab or physio program extensions.

Specializing in Post Rehab Coaching in an Individual or Group Setting

Tel: (416) 587-6409 E-mail: kaberger@rogers.com

THE CHEMIST PHARMACY Custom Compounding (Dermatology, HRT, Pain.) Diabetic Supplies. Compliance Pill-Packs. MedsChek Consultation. Delivery Available. Senior Discount Every Day. 27 Wooten Way North, Markham

Tel: (905) 472-2222

www.thechemistpharmacy.com

We help with all types of stress, pain, ailments and disorders. What is Ayurveda? Ayurveda incorporates pulse diagnosis, diet, yoga, herbs, various massages, spiritual practices and correct life style to bring individuals into balance, harmony and health.

Alternative Therapies Natural Skin Care Facial Acupuncture Body Treatments and much more!

FRee ConSUlTATion

Dr. Garry R. Virgin 5873 Highway 7, Markham, ON L3P 1A3 T: 905.294.5622 Serving the vision needs in Markham for over 35 years. Eye examinations, contact lenses, quality eyewear and laser surgery consultations. By appointment only.

200 Tiffield Rd., Unit 103, Scarborough | Ph: 416.916.2999 | AyurvedCentre.com

marketplace From basic fitness and weight loss or gain to sportspecific training – it can all be done at our facility or at home with minimal investment and equipment!

Call today for a Free Consultation!

customized al

Person

g Trainrin ams prog

Muscle & Music Earl Salzman, B.A., B.Ed., CPTN Certified Personal Trainer & Nutrition Specialist 416.529.7173 n 905.472.5590 muscleandmusic@rogers.com

Friendly and Honest Hearing Aid Services

Over 20 Years of Success

Nutritional & Fitness Consultant Ms. Shawn Nisbet RHN CFA

Employment Contracts Severance Packages Hiring & Terminations Workplace Policies

? Registered Holistic Nutritionist ? Certified Fitness Consultant ? Nordic Pole Walking Master Instructor

905·477·7011

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

44 | Healthy Living

Human Rights Wrongful Dismissal Constructive Dismissal Cause Terminations

1·866·477·7011 190 Main Street, Suite 200 Unionville (Markham) Toronto (Exchange Tower) Vaughan (Deloitte Building)

www.MinkenEmploymentLawyers.com

marketplace

Marketplace Advertising Sales Reps

wanted

• Full or part time. • Excellent remuneration. • Markham and Richmond Hill

Show Your Support to local businesses by letting them know you saw their ad in Healthy Living magazine and by recommending them to others.

Contact Don at 905.475.5222 ext. 221

144 Main St. north, Unit 17 Markham, ontario

ß gourmet food cooked fresh daily with locally

grown ingredients ß

p: 905.554.5599 ß e: info@libertyburgers.ca ß www.libertyburgers.ca

reach over 100,000

Iss

»2

health and wellness enthusiasts in Markham,

Unionville & Thornhill’s diverse communities … for as little as $200 plus HST! Contact don flynn at 905-475-5222 ext. 221 don@healthylivingmagazine.ca

recipe

You can make this robust soup as spicy as you like depending on the kind of curry powder.

per serving: (when recipe serves 8)

Preparation Time:

20 minutes | Cooking Time: 25 to 30 minutes | Serves: 6 to 8

167 calories, 3 g protein, 4 g fat, 30 g carbohydrates, 2.5 g fibre

Curried sweet potato soup 1 tbsp (15 mL) butter 2 cloves garlic, minced 1 medium Ontario Onion, chopped 2 tbsp (25 mL) finely chopped ginger root 1 tbsp (15 mL) curry powder (mild or medium) ½ tsp (2 mL) each ground cumin, ground coriander and salt ¼ tsp (1 mL) ground nutmeg 1 bay leaf 1½ lb (750 g) Ontario Sweet Potatoes (2 or 3), peeled and cubed 1 Ontario Apple, peeled, cored and chopped 1 can (14 oz/398 mL) light coconut milk 2½ cups (625 mL) chicken broth (approx) Chopped fresh coriander (optional) Plain yogurt (optional)

Preparation In large saucepan, melt butter; cook

garlic, onion and ginger until softened, about 3 minutes. Add curry powder, cumin, coriander, salt, nutmeg and bay leaf; cook stirring 1 minute. Add sweet potatoes, apple, coconut milk and broth; bring to boil. Reduce heat and cook, covered, for 15 minutes or until potatoes are tender. Let cool slightly; discard bay leaf. Purée, in small batches, in blender or food processor. Return to saucepan and thin if necessary with additional broth. Reheat and serve garnished with coriander and dollop of yogurt, if desired.

Photo and recipe courtesy of Foodland Ontario. For more info visit www.foodland.gov.on.ca.

46 | Healthy Living

TOWN OF MARKHAM

FITNESS CENTRES Achieve your fitness and athletic goals

JOIN ONE OF OUR FITNESS CENTRES TODAY

Call and quote promo code “MarkhamFit” to arrange a free introductory visit. Offer good until June 30, 2012, and may be used at either fitness centre.

Thornhill Fitness

7755 Bayview Ave. | 905-944-3190

Centennial Fitness

8600 McCowan Rd. | 905-294-6111 ext. 229