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publisher’s message
How has your body been feeling lately?
In our society, it’s very common for us to habitually push through fatigue. Just have an extra cup of coffee, eat something sugary to give us a temporary kick, rather than slowing down or resting. After all, getting things done is more important...at least that’s what some of us tend to think. Even though your body is tired and begging you to slow down, are you afraid of what will happen if you do? If you’re not even able to manage all your responsibilities going full speed - wouldn’t it be disastrous, and ultimately even more stressful, to take a significant break? We won’t die of embarrassment if we speak up. Ask for help. Would your friend who needs you to look after her kids find another friend to help? Would someone else pick up the groceries for you, or take your kids to their basketball game? In April, my Dad passed after a long battle with his health. Our family was accustomed to Dad’s trips to ICU and emergency. He was a fighter, and determined to stay with us. The last few days at the hospital were heart wrenching and incredibly difficult. The grieving process began – but life doesn’t stop with young children. Lunches had to be made, laundry done, meals prepared, practices and games attended, homework completed.
I made the decision the following day to take a drive to the County for a walk with Bell, my girl. I felt guilty - as busy people often do anytime we respond to our body’s signals to slow down. Like most of us, I frequently feel more comfortable “doing” than “being”. After some time embracing the sights and silence at West Lake, I felt deep emotion and grief. I slowed down long enough to allow snapshots of the past few years to surface, something which clearly my mind and heart needed to process. We really shouldn’t be concerned about what we’ll miss out on by slowing down. Rather, we should worry about what might we miss out on by continually pushing, pushing, pushing. We need to stop long enough for our bodies, hearts and minds to tell us what they are longing to communicate. It’s usually far more important than any item on the eternal to-do list. What might your life and body long to tell you, if you’d only stop long enough to listen?
In May, I set a schedule to reconnect with progress of this issue, but I was feeling very tired and lethargic. On the heels of producing the Healthy Living EXPO, I chalked it up to exhaustion.
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This issue is dedicated to the memory of Doug Mitchell : husband, father, grandfather, lover of all things Scottish, comedian at heart and one who never, ever stopped.
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Publisher l Editor Lifestyle Editor Fitness Editor Copy Editor Designer Digital/Social Media
Lori Mitchell Dyan Perr y Jacquie Blanchet te Sharon Harrison Nicole Lucas Social Graces Marketing
Contributing Photographer Bob
House
Contributors Natasha Turner, ND
Tamara Segal
Michelle Durkin, ND
Sharon Harrison
Carolyn Cof fin
Dianne Dowling
Kris Bonn Alexandria Barker Jacquie Blanchette Dr. David Suzuki
Carson Arthur Dana Goodfellow Liz Grant Alison Kemp
Jenna Empey
Advertising Susan DeWolfe Advertising Representative susan.dewolfe@gmail.com
healthy living now is published quarterly by
Dr. Michelle Durkin, BSc(H), ND, Bowen Practitioner Dr. Michelle Durkin attended the University of Guelph and obtained a Bachelor of Science with honours in Biomedical Science. With this medical background, she went on to study at the Canadian College of Naturopathic Medicine in Toronto and graduated as a licensed doctor of naturopathic medicine in 2003. Dr. Durkin founded her clinic, the Quinte Naturopathic Centre. As a Naturopathic Doctor she is very committed to providing excellent individualized health care in a warm and professional environment. Michelle is also a professional Bowenwork® practitioner. In addition, Dr. Durkin holds professional memberships with the Ontario Association of Naturopathic Doctors (OAND), the Canadian Association of Naturopathic Doctors (CAND), and the Association of Perinatal Naturopathic Doctors (APND).
Dana Goodfellow, RMT (Registered Massage Therapist) Dana is the owner of Quinte Mind & Body, and has been a practicing Registered Massage Therapist (RMT) for many years in the Belleville area. Through Dana’s love of learning and providing superior results for her patients, she has added modalities from her knowledge of the body and medical treatment. Two modalities are Contemporary Medical Acupuncture and becoming a Certified Meditation Teacher and Facilitator. As a graduate of an advanced course of Massage Therapy at Georgian College, Dana takes great pride in treating patients with many different manual techniques. After a year in practice, Dana received her certification from McMaster University for Contemporary Medical Acupuncture.
Jacquie Blanchette, Personal Trainer, Fitness/lifestyle coach All rights reserved. No reproduction in any form is permitted without written permission of the Publisher. Material contained in this publication is intended to be of informational and educational interest. If you have a medical condition, seek the advice, supervision and assistance of a qualified health care professional. Views and information expressed in editorials, articles and advertising are solely those of the individuals and professionals providing them, and do not necessarily reflect the opinions of the Publisher or affiliates, and as such, the Publisher will not assume the responsibility for loss or damage arising, directly or indirectly, from the content provided.
Jacquie Blanchette is a fitness & lifestyle coach who believes that one of the greatest joys in life is movement and is passionate about enriching people’s lives through strength. After working in the fitness industry for over 15 years she feels fortunate to have found a home for her boutique gym in Rossmore. Jacquie has a BA in Sociology, a diploma in Fitness & Health Promotion and is currently certified in personal training, indoor cycling, fitness kickboxing and kettlebell foundations. Outside of the gym she can be found running/hiking/biking local trails or better yet local wine routes!
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mindfulness
“After silence, that which comes nearest to expressing the inexpressible is music.” - Aldous Huxley.
The Human Connection to Music Written by Sharon Harrison
Most of us are not musicians by trade and we are not musically inclined or trained. We do not possess the talent to master an instrument, nor do we have the perfect vocal cords to call ourselves professional singers. Many of us do enjoy listening to music, whether it’s at a live concert for a favourite band, enjoying Mozart`s Piano Concerto No.23 in A major, or listening to the local radio station blasting out hits from the ‘70s, ‘80s and ‘90s. What does music mean to us? Woven through our everyday lives, it plays a central role in our mental health and is very much a part of us and is often taken for granted. What effect does it have on us and what role does it really play? Music in its many forms is part of what makes us human,
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but could we survive without it and how difficult would it be to function without the dulcet tones of a familiar tune to soothe or entertain us? Why do we need music in our lives? Does the type of music on our playlist tell us much about our personality or our mood for example? Can we determine someone’s character just because they prefer hard rock over jazz or rap? How do we connect to music, or put another way, what is the role of music and its interconnectedness to us? Understood by many no matter the country of origin, music is the ultimate universal language. Music brings people together. While it is most often associated with pleasure or happy situations, it can be linked with difficult, sad or melancholic times. Music can be many things to many people and can make us feel and express different things, triggering different emotions,
stimulating varying responses, especially on a deeply personal level. Music can be whatever you want it to be. Music can also be a distraction. It can make us feel good or feel better, sending messages of positivity, uplifting our spirits. Music can heal us in ways we may not immediately realize or appreciate. It can get you motivated, change your mood or even help you concentrate. Music is known to relax us; it can bring joy, trigger a memory or it may comfort or calm us. It can make our hearts soar, get our toes tapping or reduce us to tears. Music can be unpredictable. It can even give us goose bumps. Hearing a familiar tune can make us spontaneously burst into song, sometimes at the top of our lungs. Others may hum along a little more discretely. But music can also be repetitious, irritating or unpleasant and not always to our
mindfulness
“Without music, life would be a mistake.” - Friedrich Nietzsche
liking. Music can be unsettling. It can also drive us a little crazy sometimes: remember how a tune gets into your head and no matter what you do, it stays there for days running over and over in your mind? Some people aren’t affected by earworms, others are plagued by them. But how does a tune find its way into our mind refusing to leave? Some people connect with the words of a song where the lyrics can send a profound message. Others are attracted to the tempo or the rhythm. It is one of the reasons many companies use catchy tunes when making commercials. The tune grabs for our attention long before the product does, reeling us in, and before we know it, we are paying
attention to what is being offered. People listen to music while they are driving, exercising or showering; others need it to be able to fall asleep, many wake-up to it. We sing hymns at church, play pop music at parties, and sing the national anthem at hockey games. For some, it is more about the instrument than the voice where the strings of a guitar are preferred over the sound of piano keys or the twang of a harp. Some may enjoy the pure singing voice of a soprano while others will appreciate the skill of a talented drummer. Musical tastes vary enormously and are as individual and unique as each of us which explains why some prefer Bieber over Beethoven or Vivaldi over the Village People.
the dishes. If music was eliminated from our lives, what impact would it have and would we notice its absence? Is the existence of music really so important? We do know music is good for us and studies have found music has many health benefits. It makes you smarter, happier and more productive. A tune will get your heart pumping and it stimulates the brain in extraordinary ways. Listening to music activates many different areas of the brain, changing our brain chemistry, and if it’s a tune we really like, the brain will release dopamine, the feel good chemical. Next time you find yourself in need of some easy listening, think about its whole effect on the mind, body and soul.
But imagine a world without music. Imagine not hearing a favourite rock song again, or not being able to smooch to a romantic tune or listen to a soft ballad from a cherished music box. Imagine not be able to whistle along to a catchy tune as you wash
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wellness
What Is She So Happy About? Written by Alexandria Barker
Are you feeling happy today? If not, why not? Are you postponing your reward of happiness until you’ve met some specific criteria? Perhaps you think you won’t deserve to be until you lose 10 pounds, land your dream job, meet your soul mate, or retire? These are all very nice things, but if they’re your reasons for not being happy now, they aren’t serving you. The reason you want any of these things is you believe you’ll be happier when you do. So why not just choose to be happy now, for no particular reason? The opportunities are endless. Happiness is waiting for you around every corner, every moment of the day. It’s in letting someone off the hook when you have every reason to be mad at them. It’s in focusing on a loved one’s strengths when their weakness is screaming louder. It’s in going for a calming nature walk instead of sitting stewing. 10
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It’s in remembering that you, and you alone, are responsible for the thoughts you think, ergo the feelings you experience. You can set yourself up for happiness by reflecting on the best moments of the day as you go to sleep. When you wake up, decide you’re happy before even getting out of bed, and keep that momentum going by expressing gratitude for your life, your loved ones, the blue sky, anything you can think of. Being happy is not just about you. Yes, it generates endorphins that contribute to your overall wellbeing, but it goes further than that. Moods are contagious. Happy people increase happiness and decrease stress levels of others just by being around them. They’re more popular because people like to be around happy people!
Foot Angel 7
Happy people look younger, live longer, and have fewer aches and pains. Over 30 studies show they get sick less often after being exposed to cold and flu germs, because they have more immune-boosting blood cells. When they do get sick, they rebound much quicker. Instead of whining about their illness, they treat it as a blessing – time to rest and rejuvenate. Habitual happiness reduces the risk of developing diabetes or cancer, and is good for the heart! It lowers heart rate, blood pressure and cortisol. As seniors, happy people have 77 percent lower risk of heart disease. By intentionally focusing on the positive, happy people downplay issues that stress out ‘normal’ less cheerful folk. They handle problems more effectively, with less stress. Stress ages you inside and out, so
that’s a pretty big plus! They are naturally more creative problem solvers, as being happy expands your thinking and lets you think outside the box, finding creative solutions to problems. Happiness is a habit of thought, a mental muscle that responds quickly to your efforts, paving the way for synchronicities and serendipities, keeping life an exciting adventure where you know with conviction that life is good and getting better, and something wonderful is just around the corner. Alexandria Barker, AKA the YogaNana, is a happy life coach, Infinite Possibilities Trainer and Independent Arbonne consultant. Connect with her at AlexandriaBarker.com
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wellness
The Hormone Boost Kitchen to Boost Your Fat Loss: Part One Written by Natasha Turner, ND
Healthy habits aren’t all about your body. I fully woke up to the link between environment and wellbeing two years ago, when my husband and I downsized from our house to a condo. Amid the chaos of half-unpacked boxes, I realized just how important an uncluttered and organized living space is. Our habits suffered because groceries were sparse, pots were MIA, dishes were still packed and our supplements were out of sight. We tripped into bed at night over piles of clothes and folded linens. And during the day, we felt worn out from the constant mental chatter of our todo lists, and because we were simply unsettled. In The Hormone Boost, I wrote about the “TurnTash Method”—my silly spin on the popular KonMari Method, which offers a way to declutter your life and bring joy. Embracing this level of organization will make more time for you, and enable you to live The Hormone Boost lifestyle. Consider the following benefits: • You will be more successful and lose more weight. Organization heightens your ability to be mindful about what you put into your body. My own experience tells me that success begins with thoughts or ideas, takes shape with planning, organization
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and preparation, and comes to fruition with motivation and commitment to follow through.
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You will make Hormone Boost– friendly food choices. Incredibly, a study from Psychological Science (December 2012) found that people who worked in a neat space for 10 minutes were twice as likely to choose an apple over a chocolate bar than those who worked in a messy office for the same amount of time. Clutter at work or home is stressful for the brain, which makes you more likely to resort (consciously or unconsciously) to coping mechanisms such as choosing comfort foods or overeating. Plus, kitchen decluttering, “detoxing” of hormone disruptors and organization of foods and meals (i.e., stocking up on nutritious foods, preparing protein-rich meal-on-the-go options and smoothies, prepping fruits and vegetables) will only help to ensure that you make Hormone Boost eating your reality.
Convinced now? I certainly hope so. It’s obvious that paying attention to your surroundings pays off big time. Various chemicals and hormone disruptors are lurking in your environment and they can interfere with your boost. Therefore, our first step is to get rid of those nasty things, and the logical place to start is—no surprise—the kitchen.
The Kitchen Boost When it comes to starting any new personal health regimen, the kitchen is surely target number one. So many bad habits are formed—and fed— in this important spot in your home. It’s vital that you spend a bit of time in the kitchen, making sure there’s nothing standing in the way of your success. Let’s start with a list of foods you should never eat; in fact, I recommend that you remove them from your kitchen immediately to prevent further hormonal disruption. • Products containing artificial sweeteners (aspartame, sucralose, etc.) • Products containing highfructose corn syrup • Vegetable oil, shortening, margarine, cottonseed oil; anything containing partially hydrogenated oils and products containing trans fats • Processed and packaged foods that contain lots of preservatives, loads of sodium and few nutrients (e.g., prepared pasta or rice side dishes) Once you’ve got a handle on your cupboards and fridge, the next step of your kitchen boost is to get rid of your plastic food storage containers and replace them with glass. In part two, we explore the essential tools any Hormone Boost-ready kitchen must have. By being proactive and prepared you’ll ensure success and minimize frustration.
wellness
The Hormone Boost Kitchen to Boost Your Fat Loss: Part Two Written by Natasha Turner, ND
Being organized and ahead of schedule in the kitchen is essential to making a diet update work. Eating and living healthy should be enjoyable, and with a little preparation plus the “TurnTash Method”, you should be able to eliminate the many things that make it feel like an obstacle. Below, I go over the essentials for your kitchen that will make preparing Hormone Boost-friendly foods more streamlined. I also like to recommend that as you put your delicious meals together, you try to keep your working area as clean and organized as you can. Staying mindful during this process will not only give you (or a loved one) less clean-up afterwards, but you will also feel more connection with what you are eating and be respectful of the effort you put in to prepare it. Plus, less clutter always equals less stress!
you needed—at least until you discover how useful it is. Use your scraper to transfer chopped ingredients from a cutting board with one steady swipe or crush garlic before peeling without the risk of cutting yourself.
The Kitchen Tools You Must Have
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Invest in a set of sharp chef knives. As surprising as it sounds, sharp knives are safer than dull ones since they are less likely to slip during use. And trust me: ready access to these essential tools will serve up simple satisfaction with every chop and slice. Already have a set, but they’re dull? Check out this Gordon Ramsay video on how to sharpen your knives at home. It’s easy!
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Get an immersion blender. This handy gadget will make puréed dips, cauliflower mash and soups a breeze—and it will save you dishes too since your blending action can happen in the same pots used for cooking. (Below I tell you which one I like best.)
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Add a bench scraper to your utensil drawer. While it sounds like a tool you would need in a carpenter’s kit, it’s considered by many foodies and cooks to be a kitchen essential. It is simply a rectangular piece of metal with a handle across the full width of one edge. It just might be the kitchen tool you never knew
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Become reacquainted with a retro kitchen staple—the Mason jar. These traditional glass bottles are perfect for storing soups and sauces and for making the onthe-go salad recipes included in my book.
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Rely on stainless steel and glass bowls. These are fundamental in any kitchen. I have them in many sizes (mini ones for holding spices and large ones for prep work). They last a lifetime! It’s an added bonus if you can find a set with lids, as they allow for easy fridge storage of dishes like salads or for marinating meats. They don’t have to be expensive, but if the set comes with plastic lids, make sure they are BPA-free.
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Search for a spiralizer. Want to cut your carb intake or free yourself from the belly bloat of heavy pasta dishes? A spiralizer is your secret weapon for making virtually carb-free zucchini pasta and offers creative ways to increase your veggie intake (think cucumber, carrots and
beets) in salads. There are several variations available from the simple to the more advanced. Different blades give you different “noodles” and keep you excited about carb-free indulgences.
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Pick up a meat thermometer. A good meat thermometer ensures that roast chicken, beef and other meats are cooked through.
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Consider devoting one cupboard or drawer solely to the storage of your dry spices. Small glass jars are a perfect way to go—they’re easy to label and arrange, and readily available at your local dollar store. Once you have your storage options in place, many spices can then be purchased in bulk. No space inside a drawer or cupboard? An organized spice rack can be a nice aesthetic addition to your kitchen’s décor – check out these ideas on Pinterest.
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wellness
The Hormone Boost Kitchen to Boost Your Fat Loss: Part Three Written by Natasha Turner, ND
Having stocked cupboards ready with the items you’ll use most often will make cooking easier. Plus, you won’t be tempted to veer from your plan and get easy, premade food.
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I’ve also got a few kitchen tips that have made a difference in my life, and I’m excited for them to help you. Staple Stock Items and Tips for your Hormone Boost Kitchen • Replace iodized table salt with Celtic sea salt. This natural option provides trace minerals that are beneficial for your thyroid, adrenal glands, body hydration, energy and overall wellness. It is available for purchase on my website if you can’t find it at your local health food store. • Stock your kitchen with a highquality organic extra-virgin olive oil (contained in a dark bottle) and an organic coconut oil. These are also available in spray form at most health food stores— the perfect means for lightly glazing pans with just the right amount of oil. • Buy low-sodium bouillon cubes, stocks and canned tomatoes. I also am a huge fan of fajita spice packs – President’s Choice is a healthy choice, and organic gravy mix from Simply Organic is great to have on hand for my Carb Craving Shepherd’s Pie. Also, tomato paste adds a great umami flavour or richness to food that you’re trying to keep low in calories and fat. Tomatoes, particularly tomato paste, are bursting with cancer-fighting lycopene. Use it to add an extra layer of flavour to curries and stirfries. • Substitute Greek yogurt for sour cream. It is lower in fat and higher in protein. • You can enhance the flavour and depth of your meals without adding extra salt, using the acidity of vinegar (apple cider or balsamic) or lemon. An added benefit: vinegars also reduce the glycemic impact of your meals.
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When slicing avocados, use a sharp knife to split them in half and remove the pit. Then, keeping the skin intact, cut it into slices. This creates perfect sections, which can then be easily removed from the peel with a spoon, for use in salads and other dishes, or placed on a cookie sheet for freezing. Once the slices are frozen solid, transfer them to a sealed container or freezer bag. Maintain the crispness of fresh herbs by washing, rolling in dampened paper towels and placing in resealable bags before storing in your fridge. Some fresh herbs can be washed and stored in your freezer to extend their shelf life for up to one month. Once frozen, they can easily be defrosted and chopped before they hit the pan. Beans – Cannellini and lentils are your best protein packed options for soups, salads and dips. Not only are they inexpensive, they’re also a great source of fibre. (One cup, for example, contains a whopping 15 grams of protein and 12 grams of fibre.) Frozen shrimp: Four large shrimp are only 30 calories and contain pure protein and virtually no fat. Shrimp also offer up a hefty dose of iodine. Buy them peeled and deveined so they can be easily defrosted and incorporated into last-minute weeknight meals.
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I love these because they are so versatile; they can be served hot or cold, in shrimp scampi, shrimp tacos, shrimp salad, etc. Plus, along with this, I love Barberian Steak Spice – to pan fry the shrimps to top salad or over zucchini pasta with tomatoes/ balsamic reduction. Mustard: This condiment is packed with the immuneboosting mineral selenium and turmeric, a spice (that gives it its yellow pigment) with cancerfighting properties. Keep a couple different varieties in your refrigerator, including Dijon, for salad dressings, sauces, marinades, and in a coating for breading chicken and pork. Grain mustard is another favourite as a spread on sandwiches. Ground chicken and turkey: buying a lean ground turkey or chicken breast saves on saturated fat compared to ground beef. Stash in your freezer and thaw when ready to eat. It’s one meat that cooks in a zip and can be used in stir-fries, meat sauces, tacos, enchiladas, stuffed peppers, or rice bowls. Toasted Seeds: Specifically black sesame, white sesame and raw pumpkin seeds. I keep these mixed in a bowl in my fridge to toss into salads, delicious mixed with ricotta cheese or even as a fast mouthful when hungry!
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wellness
The Miracles of Mullein Written by Tamara Segal, Registered Herbalist
If you asked me which herbal remedy I would choose to have with me on a desert island, I’d consider choosing mullein. Mullein (Verbascum thaspus) is a wild plant found growing abundantly around our region and in many other parts of the world as well (thus it could also arguably be found growing on our hypothetical desert island). Mullein is a healing herb in numerous aspects. Often found on dry, rocky or disturbed soil, mullein’s large fuzzy green leaves and tall flowering stalk are hard to miss. It has a two-year lifespan. In the first year, a young basal rosette of leaves grow close to the ground. The leaves can grow up to 25 centimetres long and over 10 centimetres wide. In the second, year, a flowering stalk will grow, and if left undisturbed, can reach over six feet tall. Yellow buds and flowers bloom out of the fuzzy, elongated flower head throughout the summer months. The flowers can be harvested and infused in olive oil (or other kinds of oil), in a clear glass jar in the sunlight for about a month. The oil can then be strained and stored in a cool, dark place. It can be rubbed onto achy, inflamed joints and tight muscles to relieve pain and inflammation. A cotton swab or cloth dipped into the
same oil can be safely placed in the ear for about 15 to 20 minutes daily to help clear, and ease the symptoms of an ear infection. Mullein leaf can also be infused in oil to make a healing skin salve for cuts, swellings, rashes, burns and bruises. It has a remarkable ability to restore damaged tissue and encourage healthy cell growth. The leaves have been successfully used as a poultice on broken bones to help support repair, and proper structural alignment. The leaves, either fresh or dried, can be made into a tea by steeping in hot water (about 1 to 2 teaspoons of broken up leaf per cup) for 10 to 20 minutes. Mullein is notably helpful in moving lymphatic fluid, draining clogged lymph nodes and various types of cysts. A cloth dipped in the tea can be placed on the lymph nodes or cysts for about 20 minutes daily, until they clear. The tea can then be drunk for additional support.
Some people prefer to strain mullein tea through a coffee filter. The reason is that the tiny hairs that give the leaves their fuzzy texture are fine enough to make it through a regular strainer or tea ball, and for some people they can tickle the throat a bit. A coffee filter or thick tea bag strains these out nicely. When giving plant identification walks and workshops, I often expound on mullein’s benefits. I feel confident in sharing its safe, effective restorative capabilities. Also it is easily identified, and there’s enough of it to be found for its gifts to be shared far and wide. Here’s to the many miracles of mullein! With gratitude! Tamara Segal is a Registered Herbalist and wild foods enthusiast. She teaches classes and gives plant identification walks and workshops in the Quinte area. She also runs an herbal clinic called Hawthorn Herbals at her farm in Prince Edward County.
Mullein is one of the first herbs I think of when choosing ingredients for a cough remedy. It is a reliable expectorant that also soothes and heals irritated membranes of the respiratory passage while fighting off infection and reducing inflammation. It works well in most types of coughs and lung infections, and can be very helpful for asthmatics too.
Tamara can be reached at hawthornherbals.com
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wellness
The Fourth Trimester Why is it important? Written by Dr. Michelle Durkin, ND
I see so many moms in the clinic who have specific health complaints that they attribute to “since having kids”. Whether it’s fatigue, weight gain, back pain or insomnia, many patients feel like their body hasn’t been the same since before pregnancy. The other common pattern that I see is the compounding effect that multiple pregnancies have on the body. This can be especially problematic if the pregnancies are closer together and the body hasn’t been given a chance to return to homeostasis in between. This is why the fourth trimester, aka postpartum care and recovery, is so important. As a society, we need to start adopting the mindset of “it’s easier to stay out of trouble than to get out of trouble” when it comes to mommy’s health. Chinese medicine believes the loss of blood and dramatic transformation of a woman’s body during the gestational and birthing process results in a state of deficiency that requires replenishment. If left untreated, it may potentially give rise to a number of long-term health problems. During the fourth trimester, a woman’s condition is very vulnerable and much emphasis is placed on rest, recovery and ensuring the diet is rich and nutritious to help strengthen the qi and blood that are deficient at this time. So, if you plan on having your first baby, or whether you are planning to have your last, here are some simple recommendations from ancient Chinese medicine to help you have a healthy fourth trimester that will pay dividends for your health in the future:
1. The fourth trimester begins immediately following childbirth, not on your schedule. It starts with a month of postnatal confinement or “sitting the month”. This basically means spending the month mostly in bed with your baby. 2. Cold and drafts are to be avoided. The body must be kept warm. This involves avoiding contact with anything cold, for example, cold environments, cold food, air conditioning, sponge bathing instead of showering, wrapping/ binding the abdomen to keep it warm, keeping your head covered, and wearing socks and clothes at all times. 3. Foods consumed should be nutritious, warm, and a s s i s t recover y of qi and blood. T h i s includes t h i n g s like soups, animal meats especially lamb (very warm), eggs, warm veggies, and whole grains like wild rice and quinoa. Avoid junk food, greasy food, raw food, sweets and salt. Warming herbs like turmeric, ginger, cumin, cloves, cinnamon, coriander and basil are encouraged. An ancient Chinese saying is to “eat a chicken a day.” The idea behind it is to eat the nutritional equivalent of a chicken a day.
4. Activity in general should be minimized if not avoided completely. The body must be well rested with as little energy as possible exerted. This means no visitors (too stimulating for mommy and baby), no work (that means housework too), no television or digital devices, stay in bed, no sex, and no exercise for at least the first month. You should focus only on sleeping, eating and feeding your baby. When feeling stronger, mom can make time for moderate activity such a walking, in order to help restore the circulation of qi and blood. Heavy lifting and physical strain should be avoided for the first four months in order to allow the pelvic tissues to completely heal and renew.
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wellness
Stress Management The secret to keeping it all together Written by Dr. Michelle Durkin, ND
“Stress is caused by being ‘here’ but wanting to be ‘there’.” – Eckhart Tolle. If someone asked me how I was doing over the last three months, I could easily have said “stressed”. I have taken on a couple of major projects that probably should not have been attempted at the same time; I have had two significant staff changes; and I trained for the CN Tower Climb. Add to that family commitments, full-time work hours, and running my own business and it’s easy to see how my plate got too full too fast. So what’s my secret to keeping it all together? Here are three important keys to stress management that I not only practice, but also preach to my patients: 1. Eat my veggies – I imagine how I would feel mentally and physically if
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I was not eating a proper diet. I can imagine this because I see it in my patients every day. Ensuring half of my plate contains veggies is always my focus and then I build the rest of my meal around that. If I can’t get veggies in at breakfast, I aim to at least have some protein and good fat – like a smoothie with protein powder and avocado, and stay away from high-carb, grain-based things like cereal, toast, pancakes or bagels. 2. Yin yoga – I have switched from doing hot yoga to this slower, gentler version to reduce my cortisol levels by 50 percent each time I practice. Right now, I do twice a week: once a week at a yoga studio, and once a week at home using a YouTube video I found online. 3. Chunking – This involves breaking the projects I have to complete into smaller, more doable steps. I always feel myself getting overwhelmed when I look at all the things I need to
get done all at once. Once I break it down into smaller steps, it becomes much more manageable and I’m more productive if I can focus on one step at a time. The other benefit of breaking it down into smaller chunks it that I can decide which of those steps I can delegate to someone else. In recent weeks, this meant hiring a student to come into the office three days a week to do data entry that otherwise would cost me hours of time. The quote I was reminded of before I made the decision to hire was this, “If you can spend money to solve the problem, you don’t have a problem.” Now I would love to hear from you! What is your stress-busting secret? Leave a comment on my blog and sign up for my newsletter, Doctor as Teacher Tuesday. You will receive articles, recipes, and clinical pearls that I only share in email right to your inbox!
wellness
How to Engineer a Perfect Night’s Sleep Written by Carolyn Coffin
Imagine a drug that could help you burn fat, boost immunity, regulate blood glucose, end sugar cravings, brighten your mood, think clearly, and prevent chronic disease.
United States, Japan, and the U.K., the losses skyrocket to a whopping $680 billion per year.
wake up at 6:30a.m. and you want eight hours of shut-eye, set your bedtime alarm for 10 p.m. for a 10:30 p.m. lights out. It’s also important to have relatively consistent bed and wake times.
That drug exists. It’s called a good night’s sleep.
Perhaps the most troubling part is that we don’t believe we are suffering from lack of sleep because we “feel fine,” which is why it’s said to be a silent killer. But it doesn’t have to be that way. There are simple steps you can take right now to sleep more soundly tonight.
If sleep were made into pill form and marketed to us, we’d realize that it improves all markers of health, finances, happiness, and relationships … without side effects. No doubt, it would fly off the shelves regardless of cost. So why aren’t we addicted to this drug?
Five Tips to Engineer a Perfect Night’s Sleep 1. Catch some rays in the days – Get outdoors in the morning sunlight for about 15 minutes (e.g. walk, bike, yard work) to anchor your circadian rhythm and let your body know it’s daytime.
5. Create a sleep sanctuary – Sleep in a quiet, tidy, cool (16 to 20 degrees Celsius), dark room. Remove all electronics, including computers and televisions, as well as work materials and excess clutter. Consider adding a houseplant, which naturally purifies the air by removing toxins.
Over the past two hundred years – first with the industrial revolution and then with the invention of the light bulb – time became money. Some speculate that our quest to become more productive has caused us to become blind to the fact that we can’t work around the clock. When our natural circadian rhythms – which used to be governed by the rising and setting of the sun – are disrupted by artificial light and digital stimulation after dark, it comes at a cost.
2. Give yourself a tech curfew – Blue light from screens interferes with our body’s natural production of melatonin, the sleepy hormone. This can lead to the familiar “tired but wired” feeling that makes it so difficult to wind down. Consider setting a tech curfew about 2 hrs before bed. If a screen curfew is not an option, consider installing Flux (justgetflux.com) on your computer, a free software program to pull the hormone disrupting blue light out of your screens.
Bottom line: Do whatever you can do to live in closer alignment with your natural circadian rhythm each day and you will find yourself sleeping like a baby again.
The stats don’t lie: Forty percent of Canadians suffer from some form of sleep disorder, and sleep deprivation is estimated to cost $21.4 billion a year due to decreased productivity in our country alone. When combined with other developed economies like the
4. Mellow out in the evenings – Trade in the screens for reading, socializing, or enjoying an evening stroll. A cup of herbal tea is also a great pre-sleep ritual.
Carolyn can be reached at eatrealfoodacademy.com
3. Set a bedtime alarm – We usually set an alarm to wake up, so why not use one to get to bed? Program your phone to go off about half an hour before you want to fall asleep to remind you to start the bedtime process. For example, if you normally
Healthy Bodies Inside & Out Alexandria Barker Healthy Living Coach & Reiki Master
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wellness
Meditation Getting started and creating your space Written by Dana Goodfellow, RMT, D.Ac. Owner – Quinte Mind & Body
“What you think, you become.” – Buddha. Truer words were never spoken when it comes to meditation. Our mind is the most powerful entity in our body and has the ability to affect every aspect, right down to the cellular level. This is why we feel physical tension when we are under mental stress. This can reside many different ways in our bodies, such as tension in our necks and shoulders, headaches, upset stomachs, irritable bowels, etc. Our mental stress can also affect our actions and reactions through our daily life. It can cloud our minds and decision making and therefore produce negative outcomes. It is important to control these outcomes and manage how we think and feel. If our minds are practicing positive and relaxing meditations, our physical body will follow suit. Meditation can be beneficial to the body in many ways. It can help with sleeping, releasing the stress of the day, help you stay focused and productive, and have an overall healthy awareness of your mind and body, to name a few. Starting meditation is easier than you may think. All it takes is the ‘want’ to do it and making time in your day for it. As you practice it more, it will become easier. Your mind will develop with the meditation practice and you will see differences in your life as you continue. Living in our health conscious society today, we often make time to work on our physical health. We go to the gym on a regular basis, we get outside and become active when we can, and we are aware of eating healthy and making conscious choices when it comes to food. We know the impacts and benefits to eating local and organic foods, and we are even now more aware of possible intolerances in our bodies. However, we don’t
seem to make the same amount of effort when it comes to our mental health. We can set aside an hour for the gym and block out our Tuesday nights for our sports team we belong to, but we can’t imagine sitting still for 10 minutes to create a clear mental space. Now that we understand that our mind controls our physical body, doesn’t it make sense to take care of our mind to the same extent, if not more? So, if you’re ready to experience the mind-body connection with mediation, here are my top five tips on creating the best mediation space to get you started. Tip #1: Make sure your meditation space is quiet. You don’t want to be distracted by anything. This doesn’t just mean other people; if you are going to hear traffic noise, dogs barking, phones ringing, or anything that will take your attention away, meditation will be a harder task. If you live in a busy household, try using something that creates white noise such as a fan, heater, or sound machine to drown it out.
time. I enjoy sitting on a meditation pillow that is more firm and high, or simply using a fluffy throw pillow is fine too. Tip #5: Lighting in your meditation space is important. Lighting can affect our moods, so keep the lighting soft and dim for a relaxing meditation, or try sunlight for an uplifting effect. Once you have your mind clear of clutter, and have a calming, comfortable, properly lit space, you’re ready for a great meditating experience! Now that you’re ready with your space, check out danagoodfellow.ca for your guided meditations to get you started. These are beginner friendly and easy to follow, plus, you’ll receive more tips and tools for you to use during your practice. Start today to become a ‘better you’, remember, ‘what you think, you become’. Happy meditating!
Dana can be reached at quintemindandbody.com
Tip #2: You want your meditation space to be calming to you as well. It doesn’t matter where you meditate, as long as it is somewhere you enjoy. It can be a designated area in your home, in a room you love to be in, cozy in your favourite chair, or on your back deck in the sun. It can even be somewhere you go; maybe it’s down by the water, on a beach, or a local park. Just make sure it’s completely relaxing and calming to you. Try out different spaces and see what works well. Tip #3: While finding this space, keep ‘mental clutter’ in mind. If a space is cluttered to you or messy, this is going to affect how you feel in the space. This will in turn create a non-relaxing space and could distract you. Tip #4: Comfort is important with meditating. You don’t want to be fidgeting. Make sure you have pillows or proper support for your meditation 21
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products
new & now
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Breville® - the Barista Express® This summer make your own iced espresso drinks, and more, with Breville’s the Barista Express. This amazing machine allows you to grind your own beans with its Dose-Control Grinding; for the perfect amount and grind each time, adjustable to your taste. The digital temperature control delivers water at precisely the right temperature, ensuring optimal espresso extraction. And the steam wand’s ease of use allows you to make the most delectable micro-foam each and every time! Whether you like your lattes and americanos iced or hot, this machine is a must have for every home! Visit breville.ca to learn more and find a retailer near you
Salav – Travel Hand Held Steamer (TS-01) Planning a vacation? Don’t forget to pack this travel hand held steamer with automatic worldwide voltage adjustment. It also features its patented backflow system preventing water from pouring or spitting out. This ultimate travel companion is available in five fun colours. Visit salavusa.com to learn more and find a retailer near you Dyson - Humidifier Asthma and allergy sufferers rejoice! This innovative Dyson Humidifier is certified by the Asthma Society of Canada, and kills 99.9% of bacteria in the tank’s water with its Ultraviolet Cleanse technology. Clean, hydrated air is projected evenly and quietly throughout the room for up to 18 continuous hours with just one tank of water. It also features dual functionality of humidification for the winter and high velocity air for summer - perfect for year-round use! Visit dysoncanada.ca to learn more and find a retailer near you
Dyan Perry Lifestyle Editor
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The 2017 Healthy Living EXPO was a fantastic day filled with an amazing array of vendors, including local experts in the fields of chiropractic, massage therapy, meditation, natural products, healthy food & drink and health & wellness experts. We would like to thank our speakers and demonstrators, Alexandria Barker, author of “Relief Beyond Belief �, Jenna Empey from Pyramid Ferments, Dana Goodfellow from Quinte Mind and Body, Michael Peddleson from Quinte Wreckreational Divers, Jacquie Blanchette and team from BodyShopxco, Meredith Leadbeater from Your Fitt, and the YMCA of CEO. The day was made possible because of our sponsors, Travelodge and Convention Centre, Quinte Orthopaedics and Rehabilitation, YMCA of CEO, Family Dental Centre, McDougall Insurance and Belleville Nissan.
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Making Your Own Sauerkraut Written by Jenna Empey, Pyramid Ferments
Follow my recipe for fermented sauerkraut with lovage and green onions and enjoy the fresh taste of June. This recipe makes the perfect amount for a one - litre sized Mason jar of sauerkraut.
• • • • 1. 2. 3. Some folks think that sauerkraut can only be cabbage and salt, but I’ve built a business on many unique and delicious flavours. Making your own sauerkraut at home is satisfying and interactive. For less than an hour’s work in the kitchen, you can create your own delicious and healthy fermented foods that are naturally probiotic, good for your gut and great for your digestion. In addition to our full-time product line of fermented sauerkraut, kimchi, kombucha and kvass, here at Pyramid ferments, we love crafting unique small batch ferments using fresh and seasonal ingredients. I love walking through the farm and being inspired by the fresh and unique ingredients that grow throughout the year. The same could be said about a stroll through the farmers’ market. Whether from your own garden or the market, utilizing local and seasonal produce is a great way to be inspired in making fermented foods at home. Two ingredients in fresh abundance this June are lovage and spring onions. Lovage is a seriously underestimated herb and should have a valued place in every herb garden. It’s a perennial, herbaceous, tall growing herb that is one of the first to come up in the spring. Its bold taste is likened to celery and is a great addition to salads, stir fry and soup. Combined with fresh cut green onions, you have the building blocks of a delicious and flavour forward sauerkraut. For green onions, I have planted quite a few but I also use my perennial green onion, also called ‘Egyptian walking onion’ or ‘Welsh onion’. These champions are the first thing up in the spring and keep going all year. I find their flavour to be just as good as other green onions. 26
4. 5. 6. 7. 8.
10 cups of thin shredded or sliced green cabbage. 1.25 teaspoons of sea salt (do not use iodized salt or salt with additives) 1 tablespoon chopped lovage 1 tablespoon chopped green onions Combine all ingredients in a large bowl. Mix well. Massage and squeeze the cabbage until the juice is drawn out and everything looks moist. Tightly pack the mixture into the litre size jar, leaving about quater head space at the top of the jar. Push the cabbage down until a brine rises over the vegetables. Place a Ziplock bag in the top of the jar and fill up with water until the brine of the sauerkraut rises. Seal the bag. Cover the top of the jar with cloth (dishtowel or pillowcase works fine) and an elastic. Leave on the counter for four days, then sample the kraut to see if it is to your taste. If you’d like it to be more sour, leave it on the counter another four to five days, then refrigerate.
Pyramid Ferments is an award-winning, family company based in Northport, Prince Edward County. We handcraft a unique and innovative line of fermented foods and beverages such as sauerkraut, kimchi, kombucha, kvass and our signature “Gut Shots.” We offer a unique and diverse product line that embraces our own recipes and celebrates local ingredients, while also incorporating many cultural flavours from around the world. We work with quality local ingredients and all our products are RAW, LIVE & PLANT BASED. They are a live culture product free of vinegar, pasteurization, gluten and preservatives. Each product contains a rich culture of PROBIOTIC, beneficial bacteria and micro-flora essential in aiding digestion and boosting the immune system.
Jenna can be reached at pyramidferments.com
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fitness
Countdown to Lift Off Written by Jacquie Blanchette, Fitness Editor Photography by Bob House
Perform ten reps of each exercise in a circuit the first time through, and then nine reps the second time through, and then eight reps and so on until you cycle down to one rep each! All you need is a kettlebell and perhaps a mat. Beginners can try 5-15lbs, intermediate 20-30lbs, advanced 35lbs or more. Butt-lifting and tummy-toning work ahead‌
Goblet squats: Stand with feet slightly wider than hip-width apart and hold the kettlebell by the horns high on your chest. Plant your heels and the base of your toes into the ground and squat down as low as your knees can comfortably go while maintaining a lifted chest and shoulders down. Tip: As you stand up, think of pushing out through your heels and the sides of your feet to feel your glutes properly engage.
Goblet Crossback Lunges: Start in a standing position with hip bones facing forward. Keeping your hip bones facing forward, step your right leg diagonally behind your left and lunge down until you feel a good stretch through your left glute. Return to the start position and repeat on the left side. This is one full rep. Tip: If you feel pain or discomfort in your knees, or if your knees aren’t tracking in the same direction as your toes, simply do regular reverse lunges until you have the strength and flexibility to do the crossback version properly.
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fitness Kettlebell Deadlift Combo: Stand with feet hip width apart or slightly wider and let the kettlebell hang between your legs. Step one: Squat down towards the floor while hinging your hips back, bending your knees, and aiming the kettlebell to touch down between the arches of your feet. Stand back up driving through your heels and squeezing your glutes. Step two: Keep your legs straight without locking your knees and hinge at the hips while keeping your back flat and performing a stiff-legged deadlift to the floor. Stand back up feeling the back of your legs (your hamstrings), your glutes and your lower back working. This is one full rep. Tip: For those with healthy backs, it’s ok to feel your lower back working, just not too much too soon.
Alternating pushups: Start in a pushup position with both hands on the kettlebell (you may have to turn it on its side to keep it stable). Take your right arm out to the side and perform a pushup with one hand on the floor and one hand on the kettlebell. Return to the start position and repeat on the left side. This is one full rep. Tip: you can always modify the pushups and perform them from your knees, or even put your hands on the ground rather than using the kettlebell.
Plank Rotations: Start in the same position as the pushups with both hands on the kettlebell and feet hip width apart. Rotate your body to the right as you reach your right arm to the sky. Return to the starting position and repeat on the left. This is one full rep.
Jacquie can be reached at bodyshopxco.com
Tip: This can also be modified and performed from the knees and/or hands on the ground.
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fitness
Belleville Pole and Aerial Sisters Written by Alison Kemp
Alison can be reached at bodyshopxco.com Women from all walks of life are joining workshops, bachelorette parties or taking a series of classes. The aerial hammocks provide a great introduction to flexibility, inversions and strength to get you ready for a pole class or for anyone who loves yoga but is looking for the next challenge.
Pole fitness has come a long way in the past few years. It is now the #1 growing fitness trend in North America. Once thought of only in the strip clubs, you will now see pole fitness studios in all cities, large and small. With the introduction of pole fitness, aerial yoga and other forms of the circus arts have become more popular. Aerial yoga is a form of antigravity suspension training designed for deeper gravity-assisted stretches combined with strength moves and tricks.
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Pole and aerial fitness is about discovering what your body can do. The only equipment you need is a pole or a hammock and an open mind. The poles are either static or spinning. As a beginner, you will learn some basic spins and how to sit and climb the pole. You would then move on to intermediate and advanced classes where the poses, holds and spins get harder. The aerial hammocks are suspended from the ceiling, where stretches and strength exercises are performed using the hammock as a
support or to sit in for inversions and tricks. Both classes start with a warmup and stretching. We then spend as much time on the poles and in the hammocks as your energy will allow, gaining upper body strength, increasing flexibility, making new friends and having a lot of laughs. I have been a personal trainer for almost 30 years, a pole instructor since 2012 and aerial yoga since 2015. Pole and aerial classes give women of all ages an alternate form of exercise to focus on. They can challenge their strength and flexibility, explore their artistic side and test their limits. These women have so much to offer each other... SUPPORT and ENCOURAGEMENT. The best part of these classes is watching each and every participant walk away at the end of the night feeling successful. The classes all run for an hour once per week and continue for six week sessions.
fitness
10 Unexpected Health Benefits of Pole Dancing
2. It builds your self-confidence Once you get the basics down and strengthen your muscles a bit, you will quickly begin to develop some serious skills and a body that makes heads turn. Your skills on the pole will translate into real life and you will be able to move with the nimbleness and graciousness of a cat. 3. You’ll be less stressed out One of the biggest benefits of pole dancing is actually related to your psychological and emotional health. An intense pole dancing session will help you blow out all that adrenaline and cause your body to start producing endorphins, the hormone associated with feelings of euphoria. You will be calmer and happier after a good workout. 4. It will motivate you to work out more If a workout feels like a chore and you don’t really see any serious progress or you don’t actually pick up any skills that are applicable in real life, then you will quickly lose motivation. Pole dancing develops a strong body, builds stamina and makes you feel sexy. As your skills improve you
will be motivated to work harder and it is incredibly simple to work on your moves at home. 5. You become more limber People often forget the importance of joint mobility and flexibility. As you become more limber you will have fewer problems like back pain, a stiff neck and muscle soreness. You will also minimize the risk of sprains and will be able to move more freely. 6. It’s good for your bones and joints Joint pain is a serious and persistent issue for many people and women in particular have a higher risk of developing osteoporosis later in life. Developing strong bones and connective tissue, along with increasing joint mobility, helps significantly decrease the risk of osteoporosis in women. Since you are not putting huge stress on your joints, as you would if you were running or skipping rope, pole dancing is a very safe form of exercise. Due to the fact that you are constantly strengthening the muscles in your hands by gripping the pole, common repetitive strain injuries like carpal tunnel syndrome can also be avoided. 7. It’s good for your heart and blood flow Pole dancing is as good for your heart as any form of moderate-to-intense aerobic training, and since all the muscles are being engaged at some point, regular exercise promotes blood flow. This is particularly important for women who live a sedentary lifestyle and spend hours sitting in a chair.
8. You develop greater balance and kinesthetic awareness When you start performing more complex routines, your kinesthetic awareness increases. This means less chance of injuries due to bumping into stuff. Combined with good balance, increased kinesthetic awareness allows you to avoid nasty common accidents like slipping, falling, and knocking things over and having them fall on your feet, etc. 9. It can help you have an easier time during pregnancy and at childbirth One of the lesser known benefits of pole dancing is that this form of training can be beneficial later on in life when you decide to have a child. Pole dancing develops exceptionally strong back and abdominal muscles, which helps minimize back pain during pregnancy and actually helps you have a smoother and less painful childbirth. 10. You will be able to fall asleep much easier Resting is just as important for a healthy body as working out and eating the right food. Unfortunately not many people get enough sleep and most of the time it’s because they just can’t go to sleep. Regular workouts that tax the body, combined with the stretching you do as part of your pole dancing training, will ensure that you get a good night’s sleep every time you hit the hay.
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Source: lifehack.org
1. It helps you burn calories quickly Pole dancing taxes the muscles in the entire body and you are always moving – making it a great isometric and cardiovascular exercise wrapped into one. You can burn as many calories in a 30-minute session as you would doing aerobics and calisthenics, and this will lead to significant weight loss over several months.
family strategies
Is Your Smartphone causing Poor Posture? Written by Liz Grant
The increased use of smartphones and tablets has encouraged a forward head posture in many people, and over time the head adapts to this position. In the past, this common head position was known as a dowager’s hump, and it was associated with elderly people. Today, we see this more commonly in the younger population. Good alignment or posture means that we use the most efficient amount of muscle energy to keep our joints aligned against the downward pull of gravity. If our head is held forward from staring down at a smartphone, the alignment of our entire body is thrown off kilter. This causes excess stress on our joints and ligaments that support our joints. Your muscles have to use increased force and energy to work against the excess load, which in turn causes all our tissues, such as fascia, nerves, blood vessels and even your internal organs, to be under increased tension. This can lead to pain and dysfunction. Unfortunately, the majority of jobs today, involve sitting for eight hours looking at computer screens. Our bodies do not like being sedentary for hours on end. Postural muscles fatigue and muscles that should be used for movement take over and tighten up. During the teenage years in particular, good posture is a challenge with increased screen time, slouching and growth
spurts. One of the last bones to finish growing is the collarbone and when your teenager is constantly slouching, the upper spines final resting position can often be in a rounded position. Apart from all the facts about good posture being better for your body, another truth is that proper posture, simply makes you look better, healthier, and more confident!
As an exercise, rest the back of your hands and forearms on the wall and gently slide them up and down the wall without increasing the arch of your back. Repeat slowly, but painlessly 8-10 times. As your back muscles get stronger and your chest muscles get longer, you will be able take your arms higher and higher up the wall.
Try this simple Posture check Stand with your feet 6-10 cm from a wall. You should be able to comfortably place the back of your head, your shoulders and your bottom against the wall without markedly changing your posture.
If you find this exercise difficult, you may want to see a physiotherapist who can advise on what muscles need to be stretched and which ones need to be strengthened. Remember, our bodies thrive on movement, so put down those phones, and take a break from the social media world. Your messages will still be there when you get back from your power walk!
Liz can be reached at quinteortho.com
Did that shot hurt? We CAN help! CALL 613-962-2040 FOR AN APPOINTMENT Physiotherapy • Orthopaedic Surgeons • Massage Therapy Osteopathy • Acupuncture • Custom Bracing and Orthotics
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family strategies
Why Are We Paying for Doctors’ Malpractice? Written by Kris Bonn, Personal Injury Lawyer
Most Canadians are not familiar with the Canadian Medical Protection A s so c i a t i o n (CMPA). The CMPA describes itself as “a not-for-profit mutual defence association.” That is an interesting term, “association”. Even though it acts as an insurer, providing resources to help manage risk and assistance when medical-legal difficulties arise, the CMPA is not an insurer. The Case of Shirley Shannon In early 2016, a New Brunswick court ruled that the CMPA is not an insurer and is not required to compensate victims who have been injured by doctors’ negligence or wrongful acts. In that case, Shannon v. Canadian Medical Protection Association, 2016 NBQB 4, the plaintiff, Shirley Shannon was sexually abused by her psychiatrist Dr. Akoto. She started a legal action against Dr. Akoto, who fled Canada and did not defend the lawsuit. Shannon obtained default judgment, which was not paid. Dr. Akoto was a member of the CMPA at the time he committed the assault and for a period of time thereafter. Shannon filed an action against the CMPA, seeking to recover the damages and costs awarded by the court in the initial action against Dr. Akoto. Shannon maintained that Dr. Akoto was insured by the CMPA and that the CMPA was liable to indemnify Shannon for the injuries
and resulting damages arising out of Dr. Akoto’s breaches of fiduciary duty, malpractice, and negligence. The CMPA disputed the allegations, submitting that it was not an insurer nor did it provide contracts of insurance for physicians. The CMPA maintained that it was a mutual defence association for physicians which provides assistance to physicians – in regard to potential liability arising out of the practice of medicine – on a purely discretionary basis. The court found in favour of the CMPA and agreed that it was not an insurer and did not have to indemnify Shannon for the sexual assault committed by Dr. Akoto, even though he was a member of the CMPA. As a result, Shannon’s substantial judgment for damages obtained against Dr. Akoto for sexual assaults he committed against her remains unsatisfied. CMPA Funding Sources While doctors pay a “membership fee”, most of the CMPA’s costs are funded by the public. It has been reported that the Ontario public paid about $112 million to the CMPA in 2008. If the public is footing the bill, there should be more transparency in how the CMPA is operated. Although the CMPA is mostly publicly-funded, it does not exist to protect the public. If the CMPA is not required to indemnify victims of doctors’ negligence or malfeasance, why is the public paying the costs?
It is not unheard of for the CMPA to spend $250,000 to defend a $50,000 claim. The CMPA exists to protect doctors and takes this mandate to the extreme. The CMPA takes a “scorched-earth” approach to defending cases brought against doctors. While private for-profit insurance companies will often settle out of court to save the cost of protracted litigation, CMPA-funded legal defence teams do not take the same approach. This results in major barriers to justice for patients harmed by our health-care system. Necessary Changes to CMPA Operation Unfortunately, thousands of Canadians suffer harm from preventable errors in our healthcare system every year. In 2015, the National Post estimated that about 70,000 patients in Canada suffer serious harm as a result of preventable errors every year. There needs to be a change. As a starting point, the public needs to stop funding malpractice protection for doctors. Victims of medical error who prove their claims at trial need to be compensated. There should be no discretion for legitimate claims to not be paid. With these two changes, I expect that more victims of medical malpractice will receive fair and reasonable compensation for their injuries.
Kris can be reached at bonnlaw.ca
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Long Work Hours Don’t Work for People or the Planet Written with contributions from David Suzuki Foundation Senior Editor Ian Hanington
Rather than reducing work hours to spur consumerism, as Henry Ford did, we must reduce both. We have to get beyond outdated notions and habits like planned obsolescence, excessive packaging and production of too many unnecessary goods. Economist David Rosnick, author of a 2013 Center for Economic and Policy Research study on work hours and climate change, argues that reducing average annual hours by just 0.5 percent per year through shorter workweeks and increased vacation would “likely mitigate onequarter to one-half, if not more, of any warming which is not yet lockedin.”
In 1926, U.S. automaker Henry Ford reduced his employees’ workweek from six eight-hour days to five, with no pay cuts. It’s something workers and labour unions had been calling for, and it followed previous reductions in work schedules that had been as high as 84 to 100 hours over seven days a week. Ford wasn’t responding to worker demands; he was being a businessman. He expected increased productivity and knew workers with more time and money would buy and use the products they were making. It was a way of spurring consumerism and productivity to increase profits — and it succeeded. Ford, then one of America’s largest employers, was ahead of his time — most workers in North America and elsewhere didn’t get a 40-hour workweek until after the Second World War. Since standardization of the 40-hour workweek in the mid-20th century, everything has changed but the 34
hours. If anything, many people are working even longer hours, especially in North America. This has severe repercussions for human health and well-being, as well as the environment. Until the Second World War, it was common for one person in a household, usually the oldest male, to do wage work full time. Now, women make up 42 percent of Canada’s full-time workforce. Technology has made a lot of work redundant, with computers and robots doing many tasks previously performed by humans. People get money from bank machines, scan groceries at automated checkouts and book travel online. Many people now spend most or all of their workdays in front of a computer. Well into the 21st century, we continue to work the same long hours as 20th century labourers, depleting ever more of Earth’s resources to produce more goods that we must keep working to buy, use and replace in a seemingly endless cycle of toil and consumerism. It’s time to pause and consider better ways to live.
Beyond helping break the cycle of constant consumption and allowing people to focus on things that matter — like friends, family and time in nature — a shorter workweek would also reduce rush-hour traffic and gridlock, which contribute to pollution and climate change. It could help reduce stress and the health problems that come from modern work practices, such as sitting for long hours at computers. And it would give people more options for family care. (David Suzuki Foundation employees enjoy a four-day workweek.) A transition won’t necessarily be easy, but it’s time we stopped applying 20th century concepts and methods to 21st century life. Economic systems that require constant growth on a finite planet don’t make sense. The fact that the world’s richest 62 people now have more wealth than the poorest half of the world’s population is absurd and tragic. It’s time for a paradigm shift in our economic thinking. David Suzuki is a scientist, broadcaster, author and co-founder of the David Suzuki Foundation. David Suzuki’s latest book is Just Cool It!: The Climate Crisis and What We Can Do (Greystone Books), co-written with Ian Hanington.
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Welcome to the 21st Century: Brighter times or a new dark age? Written by David Suzuki with contributions from David Suzuki Foundation Senior Editor Ian Hanington
If you own a smartphone, you have more computing power at your fingertips than NASA scientists had when they put people on the moon in 1969! And it’s in a small device, unlike the massive hardware the space agency used. Technology moves in leaps and bounds. As someone who grew up before home computers, transoceanic phone lines, jet planes, satellites, organ transplants, birth control pills, photocopiers, handheld calculators or cellphones, I’m amazed at how quickly technological innovation is occurring and by its profound effects on society. Every day, products are becoming smaller, faster, more efficient and accessible to a greater number of people. Despite the phenomenal advances in everything from communications technology to transportation to energy systems, many people still believe the only way to get energy is to burn fossil fuels, as we’ve been doing since the dawn of the Industrial Age almost 300 years ago! In fact, evidence suggests people have been burning coal for heat as far back as 3490 BC in China. We’ve long been using coal, oil and gas for heat and energy for good reasons. They’re incredibly powerful and valuable resources that both provide and store energy. And they’re inexpensive — if you don’t take into account the costs of environmental damage and pollution-related health care. Millions of years ago, plants and microscopic organisms captured and transformed energy from the sun through photosynthesis, storing it in carbon and hydrogen bonds. As those plants and microorganisms died and were buried under layers of sediment, heat and pressure compressed the energy. Despite their efficiency and cost, fossil fuels aren’t better energy sources than solar, wind and tide, even though renewables require separate storage for large-scale deployment. Fossil fuels pollute
the environment, cause illness and death, accelerate global warming and damage or destroy ecosystems. They’ll also eventually run out. They’re already more difficult and expensive to obtain. Easily accessible sources are becoming depleted, spurring increased reliance on damaging and dangerous unconventional sources and methods such as oil sands, deep-sea drilling and fracking. Fortunately, clean energy technologies are improving daily. Just as many people are surprised at the rapid development of computing technologies used in smartphones and other devices, we’ll continue to see amazing developments in renewable energy. Wind and solar are improving and coming down in cost, as are energy storage systems. Electrical grid management systems are changing with advances in computer science. Innovative ideas like biomimicry are showing great promise in the energy field with research into areas like artificial photosynthesis. Embracing science, innovation and progressive ideas gives us hope for a healthier future. It’s unfortunate that so many people, including government leaders in the U.S. and parts of Canada, are rejecting brilliant new ideas in favour of outdated and destructive ways of generating energy. We’re well into the 21st century. If humans want to make it to the 22nd, we must change course. Science offers great tools for understanding and innovating. We owe it to ourselves to at least understand how science acquires and integrates knowledge and what that means. We can’t just keep digging up and burning nonrenewable resources, polluting air, water and land and putting human health and survival at risk. Nor do we have to. We have better options.
David can be reached at davidsuzuki.org 35
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Look out Housing Market Written by Carson Arthur
Look out housing market, the Millennials are on the move and they want outdoor spaces to play!
Every spring, I like to take a look at the housing numbers, all of the stats associated with buyers and what they are looking for so that I can help you improve the value of your homes. I’ve always know that even if you are not planning on selling today, making smart upgrades to your front and back yards have long-term dividends when it comes to home valuation. What I couldn’t predict was the colossal impact that this new generation of buyers will have on these outdoor spaces and how they want to use them. The numbers continue to roll in about the size of the Millennial population and many online sources put this group at up-to 25% of our countries entire inhabitants. That is a massive demographic when it comes to marketplace impact. At between 20 and 35 years old, these buyers are just now starting to search for their first homes. Much later than other demographics, the average Millennial is starting to buy at age 30, in part to high real estate costs and even higher student-loan debt (National Assoc. Realtors).
Millennials are expected to account for up to 35% of home sales in 2017 as over 90% of this group considers owning a home an immediate priority (CNBC) So what do Millennials want in a house? Surprising, location has dropped in the priority list according to Century21Canada. Instead, Millennials continue to choose more space over proximity to work. Millennials want yards on a budget. Ideal homes for Millennials have great character. They are drawn to good curb appeal, with houses that have front yards that set them apart in suburban neighbourhoods. They shy away from houses that all look the same because of their need to share their lives with their social groups. Having a home that is visually appealing is very important to them. When it comes to the backyard, Millennials have embraced gardening like none before! Young homeowners are choosing wholesome hobbies like knitting,
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canning and even urban-farming as a movement away from tech-related endeavours. When asked, this generation wants to ensure that their children have hands-on experiences in growing their own food or making their own clothes. This is great news if you currently own a farm or even a starter home, and are thinking about moving into something different in the next 5-8 years. Just make sure to focus your outdoor renovations on curb appeal and backyard vegetable gardens and you can pretty much guarantee yourself some interested buyers! Carson Arthur is a widely popular and sought after speaker. With a keen insight into how homeowners view their outdoor spaces, Carson is able to both enlighten and entertain large crowds with practical information that appeals to all. He uses a mix of images, anecdotes, statistics and personal experiences to show audiences the true potential of outdoor design.
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Food for Canadians, not for Export Written by Dianne Dowling, President, Local 316, National Farmers’ Union (Kingston, Frontenac and Lennox-Addington Counties)
Strong Communities, Sound Policies, Sustainable Farms
As a reader of Healthy Living Now, you are likely interested in having healthy food for yourself, your family, your friends and your neighbours. In fact, every community, region, province and nation should be working to develop its food-producing capacity to ensure it can adequately feed its people. In my opinion, our federal government focuses too much on corporations, exports, trade and “race to the bottom” competition in its food and agriculture responsibilities, and not enough on supporting Canadian consumers and farmers in creating a food system that makes Canada food secure and food sovereign. “I don’t think we can call ourselves sovereign if we can’t feed ourselves.” - Paul “Sugarbear” Smith, Oneida. When you think about Canadian farmers, do you think of them as engines of economic growth, or as people who grow food? Could you write a 19 page report about farming in Canada without talking about the need to feed Canadians? The federal finance minister’s Advisory Council on Economic Growth could. In February 2017, the Council released a series of reports with the overall title, The Path to Prosperity.
According to the Council, The Path to Prosperity is paved with export contracts, with many of its recommendations related to increasing sales of Canadian products to other countries. While the Council identified several industries as potential areas of growth, it zeroed in on Canadian agriculture for a case study in the reports, and developed its arguments using agricultural examples. It is interesting, and unnerving, to me that none of the members of the Council lists a connection to agriculture in the biographies given for the Advisory Council, and yet their report focuses on agriculture. As a member of a farm family, and as a person involved in various aspects of the farm and food system, I am very concerned about the report’s perception of our food as an exportable commodity, rather than seeing it as healthy food for Canadians. I see lots of business buzzwords in the report, but where is the passion for food as an essential source of life and health? Here’s an example sentence from the report: “The agfood sector represents a distinctive opportunity for Canada to boost inclusive economic growth based on a rich natural endowment that should be combined with an integrated approach to innovation, competitive markets and trade, talent and labour, and infrastructure and capital investment.” Yikes. (...and a big “thumbs down” for the word “agfood”. Wouldn’t the phrase,” food and farm” work in that sentence?)
As a consumer and a grower of food, I am worried about the influence of this Council’s reports. Finance Minister Bill Morneau, appointed the Council to do analysis and give him advice, and he is listening to them. Ideas from the Council’s first two reports showed up in the federal budget last winter, and Council Chair, Dominic Barton, has done many media interviews about the Council’s recommendations. As we all know, the kind of advice you get depends on whom you ask. Council members are from business, academia, entrepreneurship, global financial and consulting companies, and high tech -- no one from agriculture. Mr. Barton is Global Managing Partner for McKinsey and Co., an international business consulting company; he is based in London, England, and has spent decades working outside Canada. No wonder the Council calls it “agfood”. No wonder food is regarded as a means toward political and financial objectives. The good news is that the food system is built on millions of decisions made every day by consumers. Some people have their food choices severely restricted by their limited funds, but most of us are able to make decisions that direct our time and money to food production systems we support and value. And we can let Minister Morneau and his cabinet colleagues know that food is not a widget. Food sustains life, builds community and, if we can feed ourselves, we can call ourselves a sovereign nation.
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