fall/winter 2013 hlnow.ca
healthy living now
Queen’s University Fitness and Wellness CPT Tiffany Bambrick
how to make a splash with your workout fall spa hibernation Wellness Issue at Ste. Anne’s Inn and Spa
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To me, autumn has always meant the end of summer freedom. Days of flip-flops and effortless dressing come to a close. Last year’s favourite sweater and jeans make their return. Nights get darker sooner, and in the cooler after-dinner air we all migrate inside. I became the new publisher of healthy living now precisely at the moment the last school bell rang to announce summer vacation. It was two months of balancing children and family, the magazine development and meeting our valued clients. As healthy living now magazine celebrates its 4th year Anniversary as a quarterly magazine in the Bay of Quinte Region, I am thrilled to be extending healthy living now to the Greater Kingston area. This issue is a hint of what’s to come! In our “Wellness” section, Audra Kent takes us through Ste. Anne’s Spa; a world-class experience just a short drive from our front door. Audra offers some insight into the organic products and new wellness services offered at Ste. Anne’s. Tiffany Bambrick from Queens University Recreation Program provides insight into Aquatics: a great way to continue to get fit and enjoy the water even as winter approaches. I was interested to learn that Queen’s University fitness resources are available to the community through purchase of a pass. As someone who often overnights in Kingston, I now enjoy these wonderful facilities with my family on a regular basis. We also welcome back national contributors, Natasha Turner N.D. and David Suzuki. Natasha frequently provides expert advice on the Dr. Oz show. And David, of course, is a world-renowned environmental advocate and Canadian treasure. Perhaps my favourite family photo hanging on the wall at home captures our children kicking autumn leaves at a wellknown Ontario Park. I smile every time I walk by it. For many, this is the most beautiful time of year. We are blessed to live in a place where we can visit, and revisit, community treasures that are rendered all the more beautiful by autumn’s palette. It all seems so fitting somehow. After all, in the world of health and wellness, isn’t change really what it’s all about?
now
Publisher / Editor Lori Mitchell Copy Editor, rocket copy Dave McLaughlin Creative Team Creative Direction, Lori Mitchell Frose Creative Solutions Inc. Ad design Cricket Illustrations, Nicole Lucas
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Photography Greg Black, Queens Communications Leslie Lightfoot Photography Ste. Anne’s Inn and Spa Contributing Writers Dr. David Suzuki Dr. Natasha Turner, ND Audra Kent, Meredith Leadbeater Alexandria Barker Dyan Perry Tiffany Bambrick Advertising To reserve your space now, contact: Sharon Coon Email scoon@bell.net 613-541-1614
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Visit us online at hlnow.ca All rights reserved. No reproduction in any form or by any means is permitted without written permission of the publisher. Publisher does not accept responsibilty for advertising content.
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The 5 COMPONENTS OF FITNESS Warm-up Cardiovascular Training Resistance Training Cool Down Flexibility Written by Meredith Leadbeater
The most important and most often overlooked component of fitness. ALWAYS warm-up before engaging in any form of physical activity. Warming up physically and mentally prepares you for exercise by increasing your body temperature, heart rate, respiration and blood flow. It also increases the release of synovial fluid (lubrication) to the joints. A warm-up should consist of large, continuous movements at a Rate of Perceived Exertion (RPE) of 2-4 out of 10 (where 1 is resting and 10 is max). Keep it going for 5-10 minutes and gradually increase intensity. And yes – warming up includes stretching!
fitness
Keep the Drive Alive with the Fitness Five
Looking for Gain Without Pain? Just Add Water!
Incorporating all five fitness components prevents injury to get results and keep you motivated
7-8 RPE) is recommended. However, if you have been sedentary for a long period of time you should start slow and gradually increase your time and instensity. Try to get in some cardiovascular activity 3 to 6 times per week. How hard, how often, and how long you work out will be influenced by your initial fitness level and your rate of progress. RESISTANCE TRAINING Definitely not limited to the big boys anymore, the benefits of resistance training transcend age and gender. Different types of resistance training include: ✓ Muscular Endurance ✓ Toning of Muscle (muscle definition) ✓ Hypertrophy (muscle gain) Great results don’t require hours of time, ridiculous repetitions and crazy weights. Significant strength gains can be realized with two 30-minute strength workouts per week. Strength training, done right, is probably the most important component of fitness in terms of its impact on weight maintenance, weight loss and overall health. Many people are reluctant to train with weights because of several myths, Myth: My toned muscle will turn to fat if I stop my program. Fact: This is not true. Just as a broken leg will atrophy (get smaller) while in a cast, a muscle that is not challenged will shrink but it won’t turn to fat. Myth: Women will build bulk up if they strength train Fact: The average woman has to work extremely hard to bulk up if she wants to. Rest assured that even a rigorous resistance exercise program is not
going to give you bulging biceps. This is due to hormonal influences. Generally speaking, female testosterone levels prevent most women from building excess bulk or size. COOL-DOWN The purpose of a cool-down is to bring the body temperature, respiration and heart rate down to pre-exercise rate. To cool down, gradually decrease your exertion (so if you have been running, take it to a jog, then a walk), for 3-5 minutes as you end your workout. And just as you would in the warm-up, follow up with a good stretch. FLEXIBILITY We all know it’s been voted “most likely to be left out,” but stretching is an essential part of any fitness routine. Stretching is not a warm-up! It’s a part of your warm-up. Because it is performed most effectively and safely when the joints have been limbered and the muscles are warm, stretching should take place at the end of your warm-up. Bouncing and forcing joints beyond their normal range of motion can cause overstretching muscles and ligaments around the joint. This can be more harmful than not stretching at all. Each stretch should be held at “the point of tension, not pain” for a minimum of 15 seconds. After a workout, all muscles that were worked should be stretched. When done correctly, stretching will increase your flexibility, relieve DOMS (Delayed Onset of Muscle Soreness), and make you feel good. Believe it or not, stretching just might become your favourite of the Fitness Five.
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healthy living now
september 2013
Written by Tiffany Bambrick
Coordinator, Fitness & Wellness Queen’s University Athletics & Recreation Certified Personal Trainer Let’s face it – the treadmill can get a little boring after a while. We all know that fitness routines can get painfully repetitive. So, if you’re looking to liven things up, or find a fun way to get back into fitness, consider the timeless solution that works for so many things in life: just add water! Water exercise is one of the best overall fitness activity choices. It offers lower impact and better range of motion and mobility than other forms of exercise, and in non-swimming activities like Aquatics, there is not a lot of skill required to get your feet wet.
While many may have avoided water exercise because of a stigma that says it is only for older adults, water exercises is beneficial and fun for all ages. Because the properties of water minimize impact on the body and provide resistance simultaneously, it offers a great workout – that gets great results. Here are a few reasons water-based workouts aren’t all wet. A Lower Impact Workout with a Punch The buoyancy of water reduces your weight by close to 90 percent, which reduces the amount of stress on weightbearing joints, bones and muscles. This non-impact exercise is an excellent workout for people recovering from an injury, who have arthritis or back problems, or who are just starting out.
The Resistance of Water Makes You Work Harder Just because it doesn’t hurt, doesn’t mean you don’t get a great workout in the water. Because water provides up to 20 times more resistance than air – from all different directions at once – the harder you go at it, the more taxing the workout. Water exercise delivers on all levels: cardiovascular, flexibility, strength and endurance. For a change in your strength training routine, request a personal training session in your gym’s pool. A Great Instructor and Music Can Make the Workout More Enjoyable A water fitness class with a certified instructor is an excellent way to try water exercise. A good class includes a warmup, a gradual build of cardiovascular and muscle conditioning, and a cool-down. It also provides options or modifications for all levels. Choose a class with an instructor and music you enjoy to transform the class from a chore into something you look forward to. Challenge Yourself and Think Outside the Class If you think you have to attend a water fitness class to experience the benefits of water, think again – you can try water running, aqua Pilates, aqua Yoga, water
is a great example of raising the bar on intensity. Balancing on a paddleboard is a fierce challenge for the core muscles. And adding yoga postures helps increase the balance challenge while building strength and flexibility for your whole body. Casual Swimming Counts as a Workout Too Hit your local pool and look for some open swimming times. Think about lane swimming, swimming with the family, playing water polo or volleyball, or try taking swimming lessons to up your game and feel a sense of accomplishment. So, the next time you feel like you need to add something fresh to your workout, remember how much fun the water was when you were a child and take the plunge!
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CARDIOVASCULAR TRAINING Developing a strong heart and healthy lungs is an essential part of any fitness program. Cardiovascular fitness can be achieved through any activity that maintains continuous, rhythmic movement for 30-60 minutes. Walking, running, cycling, swimming, rowing, cross-country skiing and, of course, aerobic classes are some examples of aerobic exercise. Aerobic exercise (exercise fuelled by oxygen) can be sustained for long periods of time. For this reason, it burns more calories and fat than anaerobic exercise (like lifting weights). Working to between 70 and 80 percent of your Heart Rate Reserve (or
fitness
Tai Chi, Aqua Zumba and even StandUp Paddle Yoga! Stand-Up Paddle Yoga
Tiffany Bambrick works in the Queen’s University Athletics and Recreation department as the Fitness & Wellness Coordinator. She is a certified personal trainer, certified Can Fit Pro older adult specialist, adaptive fitness instructor, Level 3 C.S.I.A ski instructor, level 1 coach, and past certified water fitness instructor and has a degree in Outdoor Recreation. She has training in functional fitness, first aid, CPR, rock climbing, white water kayaking and is currently completing a certification to become a registered recreation therapist. september 2013
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wellness
relax
Fall Spa Hybernation
The story of Ste. Anne’s
Nestled on the rolling hills of nearby Northumberland County is a place like no other in Canada: a place where modern conveniences are left on the doorstep and a sense of peace Written by envelops you. The moAudra Kent ment you arrive at the more than 500-acre property, the nurturing spirit of Ste. Anne’s Spa welcomes you. The first sign you see as you travel up the gentle, winding incline to the property is “Prepare to Unwind.” Tonguein-cheek, yes, and absolutely apropos!
But Ste. Anne’s Spa did not begin its life as a place to unwind. Built in 1858, the original family home was erected as part of a working farm by Samuel Massey, the grandson of an early American pioneer and part of the Massey manufacturing empire. The original home, originally constructed in the style of Scottish stonemasons, has seen
its share of additions and renovations over the years, not least of which are the more fanciful features added by the wealthy Blaffer family of Texas.
Purchased in 1939 on the eve of the Second World War, the home was an alternative to the family’s usual summer retreat destinations in Europe. Every summer, Sarah Blaffer coordinated additions to the property: stone walls, turrets and gables, a carriageway, and a walled garden. It wasn’t long before the estate had earned a local nickname: Grafton Castle. That’s not what the Blaffers called it though. To them the old Massey home was known as Ste. Anne’s, which is the name they had engraved on the wall of the “castle.” After the Blaffers sold the property it remained vacant and vulnerable to the effects of the weather (and vandals) until 1981, when Carl and Nan Corcoran purchased the property with the intention of renovating the home as a retirement project.
Moving in with their seven children, the Corcorans soon got to work. At first the family spent the nights on the floors while bats circled overhead, and the months of work stretched into years. But Jim Corcoran’s commitment to his vision was firm – and it resulted in the Ste. Anne’s we know today: a luxury, all-inclusive spa destination. The cumulative effect of the caring touches of generations of owners now stands as a testament to the spirit of the kind of rest and rejuvenation possible only in the country. Accommodations are luxuriant, services are restorative, the dining is deliciously healthy, and wellness activities are promoted, but not pushed. Marijo Cuerrier, creative lead and brand manager at Ste. Anne’s, explains the simple goal of the spa in simplest possible terms. “We make people happy”, she says. “That’s what we do.” “We have guests coming to our door who are at the absolute limit of their stress load. We are proud of the incredible transformation we see between the time they arrive
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september 2013
and the time when they leave.” Ste. Anne’s Spa draws a large number of those guests – as many as 35,000 annually – from the greater Toronto area and the 401 corridor. From single mothers in need of a break, to CEOs who’ve had just about enough, Ste. Anne’s is an unpretentious and welcoming retreat where restoration and rejuvenation rule the day. Guests are encouraged to wear spa-provided signature robes whenever and wherever they choose. Robed guests lounge in lawn chairs, amble throughout the property, and recline poolside, awaiting their spa treatments. They even dine in their robes. “The jewellery and the make-up comes off, the hair is all a shambles – we call it spahead – and the robe goes on. Nobody cares what they look like,” says Cuerrier. “It equalizes everybody.” And they’re all treated the same way, with a singular mission in mind: “bring the power of healing through human touch to the world.” Tracey Catherall is a yoga instructor in Toronto. For the second year, she and her sister travelled to Ste. Anne’s to enjoy the day spa package – complete with a Swedish massage. After lunch the sisters enjoyed the poolside recliners, and later, afternoon tea. “The food is fantastic here – they have their own garden. It’s good for dietary restrictions as well because they have their own bakery and gluten-free stuff. They’ll alter the food for you, which is a really nice touch.” In addition to the gardens, guests can enjoy many quiet corners and tranquil spaces that inspire meditation and contemplation.
Foot Angel 7
These include the old walled garden, many floral walkways and nature trails, a lavender labyrinth, quiet country roads, and a fieldstone grotto. All of the natural splendour is complemented with a hot tub, plunge pool and lap pool. Looking south beyond the large spring-fed pool, there is nothing but rolling green hills and Lake Ontario in the distance. Birdsong, blooms, butterflies and the breeze are the perfect adornments. The billowing clouds above provide a skyward reflection of the hills below. Inside, as many as 25 treatment rooms offer complete privacy. Upstairs, guests enjoy the company of others as much, or as a little, as they like. In one room, a puzzle rests quietly awaiting its next piece; in another, gameplayers enjoy a round of Scrabble or chess. Throughout the facility, guests can simply contemplate the many sculptures, paintings, photographs and historical items. All of this was inspired by the vision of Jim Corcoran, one of Carl and Nan Corcoran’s seven children. He is also the current owner and general manager of Ste. Anne’s Spa. Marijo, who is Jim’s youngest sibling, says he is a risk-taker in every sense of the word. “He is a true visionary and pioneer – a true entrepreneur. He puts something on the table, usually years before anybody else is ready for it, and we all sort of look at him thinking, ‘Are you nuts?’ and sure enough, it usually works.” In addition to everything else, Corcoran’s vision now includes several outbuildings: luxurious spa cottages, a fitness facility called Maison Santé, an outdoor endless pool, a bakery featuring gluten-free products, a boutique cattle farm used in the preparation of menu items, and a stable and equine program. This past year, one of the chefs tapped several maple trees on the property and bottled Ste. Anne’s own maple syrup. Honey is also available and, after years of development, the spa now offers an exclusive skin care line: Ste. Anne’s Skin Nourishment.
“Our extracts come from here. A good amount of the botanicals in our line were chosen because they are indigenous to the property. We plant, harvest, and distil them here as well,” says Cuerrier. Helene Scime has worked at Ste. Anne’s since 2011. A registered massage therapist, Scime injured her wrist on the job and now works as a sales associate in the spa’s boutique. She enthusiastically promotes the benefits of Ste. Anne’s holistically-based skin-care line. Aveda products are also available for purchase, and both lines are used in the spa.
renew
The property Samuel Massey built more than 150 years ago did not begin its life as an oasis. It was a farm, and was again when the Corcoran’s purchased the property in 1981. They brought Charolais cattle with them. Subsequent herds included fallow deer, elk, and now horses and cattle. But of all the creatures that have inhabited the estate, the one that seems to truly take to the property and genuinely thrive are tired, overworked human beings looking for a return to grace. Years ago, Nan Corcoran welcomed a prophet named Jay Rawlings onto the property. Sitting in the grounds beyond the carriageway, Rawlings calmly pronounced, “I have chosen this beautiful garden to be a place where I will send many people to be healed.” The Corcoran family embraced his reckoning and Ste. Anne’s Spa has been fulfilling that prophecy to this very day.
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green living – feature
Scientists work to solve mystery of
Why Every Mom Should Learn Reiki
dying bees
By Alexandria Barker Every mother knows the helpless feeling of seeing their little ones in pain. Who hasn’t longed for the power to transform her loving embrace into a healing one? Whether easing teething pains, soothing boo-boos, or healing an adult son or daughter, Reiki is just what the doctor ordered! And I mean that literally: Dr. Oz is now recommending Reiki! I gave Reiki to both of my daughters when they were in labour. As I projected the healing energy, I held the image of them smiling with their babies and saying how easy and peaceful the birth had been. Both had successful, non-medicated home births, and were grateful for the comfort Reiki brought them. I’ve also sent healing energy to my mother – all the way across the country! Reiki is a hands-on healing technique that uses a specific ray of life force. It is a skill that can be easily learned in a oneday workshop. Once you’re attuned the energy, it flows through your body into whoever you’re treating. And it even adjusts in relation to their physical, mental, emotional and spiritual needs. This energy flows through negatively affected parts of your energy field and raises the vibrational level in and around your body to break it up and clear energy pathways so life force can flow naturally. There are three degrees of Reiki and each requires a special tuning process. With the First Degree you can bring healing to any living thing by touching it. This includes yourself, family members, pets, even house plants. The Second Degree enables you to give distant treatments, and to treat mental or emotional problems. You can be anywhere in the world and still connect with your loved ones through Reiki! With the Third Degree you can empower others with this incredible gift. This is what I do. Anyone with an open heart can learn Reiki as a means to improving their own health, the health of their families, and the wellbeing of the world at large. For more information please call 613-475-3867 or visit http://AlexandriaBarker.com 8
healthy living now
Yoga
Photo Credit: Louise Docker via Flickr
for Stress Relief
Yoga is a “moving meditation,� and is one of the best stress-relief activities you can do. However, as a yoga teacher, I know that when life gets busy Written by it can be tempting to Alexandria Barker roll up your mat and tuck it away “for now.� But I also know that, busy or not, the benefits of taking time out for yoga are always more than worth it. Here are my top 5 reasons to maintain (or begin) your yoga practice this season: 1) More “feel good� chemicals: Yoga makes your brain produce more of the natural anti-anxiety chemical GABA (gamma-aminobutyric acid), which helps keep your spirits high and relieves depression.
55 who did yoga gained 18.5 pounds less than a comparable group who didn’t. 3) Relieve Backaches Spine Journal states that people with chronic lower back pain report having less pain and depression after practicing yoga twice weekly for six months. Yoga keeps your spine flexible and healthy, which in turn, helps make your favourite activities and every day life more enjoyable. 4) Relieve Asthma The American College of Sports Medicine revealed that asthma patients experienced fewer symptoms after only 10 weeks of doing one yoga class a week.
2) Prevent mindless eating Yoga teaches you how to be present, and helps to develop healthy strategies for dealing with the emotions that can cause overeating. In fact, studies show that after participating in a 10-week yoga program, binge eaters reduced the number of binge episodes from 5 to 2 times a week.
5) Reverse metabolic syndrome Practicing yoga for 3 months reduces risk factors for diabetes, says Prevention magazine. Participants in a test group exhibited reduced body mass index (BMI), blood pressure, insulin, and LDL cholesterol. There’s a reason this ancient practice is receiving modern acclaim. So if it just something you’ve been considering, now is the time to go for yoga! And if you’ve lapsed, unroll that mat and find your way back to the mind-body workout that works.
According to Dr. Mehmet Oz, yoga also helps you stop gaining weight. In a fouryear study, overweight people aged 45-
For more yoga articles, please visit my website: http://AlexandriaBarker.com september 2013
When a swarm of bees landed on a tree in their yard a few years ago, a David Suzuki Foundation staffer and her husband became accidental beekeepers. They called an apiarist relative who came over and helped them capture the bees, build hives and round up equipment. Now they’re enjoying fresh honey and wax and have developed a fascination for the amazing insects. Staff shared that wonderment when she brought honeycombs and tools to the office for an impromptu lesson on beekeeping and bee behaviour. Bees are endlessly intriguing, and incredibly useful to us - and not just for honey and wax. If bees disappeared, it would be difficult, if not impossible, to grow much of what we eat. Bees pollinate crops ranging from apples to zucchini. Blueberries and almonds are almost entirely dependent on them. Some experts say they’re responsible for one of every three bites of food we eat. The economic value of pollination services from honeybees alone is estimated at $14 billion in the U.S. and hundreds of millions in Canada. Bees are good pollinators because - unlike some birds and other insects that are after nectar alone - they also seek out pollen, which they use along with nectar to feed the hive. In the process, they transfer
pollen from the male part of one flower to the female part of another, fertilizing plants so they can develop seed-carrying fruits. Wild bees and domesticated honeybees are both important pollinators. In fact, research indicates wild bees may be more important for food-crop pollination than honeybees. That’s in part because a single species, such as honeybees, is vulnerable to mass disease outbreaks. Wild bees also use a wider range of pollination techniques and visit more plants, and so increase chances of crosspollination, according to an article in the Guardian. Sadly, both wild and domesticated bees are in trouble, and that means we could be, too. Causes of phenomena such as colony collapse disorder and other declines in bee populations are not entirely understood, but scientists are getting closer to knowing why bees are dying. Ironically, much of it relates to agricultural practices. Modern methods of growing food are killing one of our biggest helpers in food production. Wild bees also face threats from climate change and habitat loss. A recent study published in Science found half the wild bee species in the U.S. were wiped out during the 20th century. That’s been partly attributed to “an increasing mismatch between when plants flowered and when bees were active, a finding consistent with climate change,� according to the Guardian. Causes of honeybee deaths are more complicated. Colony collapse disorder has wiped out millions of hives over the past decade, with pesticide use, parasites and poor nutrition eyed as likely culprits. Scientists from the University of Maryland
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and U.S. Department of Agriculture recently found pollen collected by honeybees was contaminated with a toxic mix of pesticides and fungicides. It appears the toxins make the bees more vulnerable to a parasite called Nosema ceranae, which is believed to cause colony collapse disorder. Pollen samples contained an average of nine different agricultural pesticides and fungicides, and as many as 21 in one case. The European Union has imposed a twoyear ban on three neonicotinoids, a class of pesticides thought to be responsible for the dramatic declines in Europe’s bee populations, but only for use on “crops attractive to bees�. However, according to the Maryland study’s lead author, Dennis vanEngelsdorp, quoted in the online news outlet Quartz, “It’s a lot more complicated than just one product, which means of course the solution does not lie in just banning one class of product.� We need to get a handle on the toxic chemicals we use to grow food. If our practices kill insects and birds that make it possible to grow crops, we’re defeating their purpose and putting ourselves and the rest of nature at risk. As individuals, we can help bees. Stop using pesticides and join the call to ban the worst ones. Plant bee-friendly plants and gardens, make wild bee “houses� and learn more about our fuzzy, buzzing friends. Like our DSF staffer, you could even adopt a hive.  Dr. David Suzuki is a scientist, broadcaster, author and co-founder of the David Suzuki Foundation. Written with contributions from David Suzuki Foundation Communications Manager Ian Hanington.
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september 2013
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healthy eating
lifestyle
TIPS
Simple Tips to Curb Your Cravings By Dr. Natasha Turner, ND If cravings are preventing you from reaching your weight loss goals, try following these simple tips to satisfy your urge to splurge.
Written by Dyan Perry
Prevent Cravings in the First Place ♦ Make sure you are getting enough protein and healthy fats at each meal and snack. ♦ Never miss your afternoon snack. This mini-meal will help balance your blood sugars so you avoid the dreaded “afternoon slump” that often makes us reach for junk food. This snack will also help you achieve greater weight loss. ♦ Be sure to keep hidden sugars from sneaking into your diet. Be on the lookout for drinks, flavored yogurts, low-fat packaged foods, energy bars, granola bars, sauces, dressings and other processed foods. Most are loaded with extra sugar. ♦ Increase your fiber intake. Fiber will help you feel fuller longer, and you’ll feel more satisfied. ♦ Add ground flaxseed or chia seed to your meals, or purchase a non-psyllium fiber supplement to add to your smoothies. ♦ Improve your sleep and consider a natural sleep aid, if necessary. Sleep deprivation is proven to increase our appetite, particularly our cravings for sweets.
Nip a Craving in the Butt ♦ Reach for frozen berries. A 1/4 cup serving feels like a frozen treat. It’s hard to eat too many and, because they are frozen, you have to eat them more slowly. ♦ Sip some herbal tea. Those with fruit flavors tend to be more satisfying, and the warm drink will raise your body temperature, which helps appetite and craving control. ♦ Take glutamine. Open a 500 mg capsule under the tongue to beat your cravings. ♦ Chew vitamin C tablets. One or two are sweet enough to get you through, while also providing health benefits. 10 healthy living now
for Healthy Body and Well Being
Hormonally Balanced
snacks on the run Written by Natasha Turner, N.D. Whether you are on the run or just looked to satisfy your stomach in between meals, here are a few quick-andeasy snack options that will keep your blood sugar levels steady and help you acheieve your weight loss goals. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.
2 slices of low-fat Swiss cheese or Jarlsberg cheese 1 to 2 servings of Allégro 4% cheese with a piece of fruit or a few nuts 1 organic apple with 1 tablespoon (15 mL) almond butter 1 serving of plain Liberté Greek Yogurt with one piece of your permitted fruits 12 almonds and 1 slice of Swiss cheese Quest All Natural Bar, The Simply Bar or the Simply Snack 1/2 cup (125 mL) berries mixed with 1/2 cup (125 mL) ricotta cheese 12 tamari-roasted almonds with 1/2 cup (125 mL) blackberries A boiled egg with cucumber slices 1/2 cup (125 mL) hummus with veggie slices (cucumber, peppers, 12 baby carrots) 2 to 3 slices of nitrate- and sulphite-free turkey
12. 13. 14. 15. 16. 17. 18. 19.
1/2 cup (125 mL) low-fat cottage or ricotta cheese mixed with 1/4 cup (60 mL) Liberté Organic Plain or Vanilla Yogurt Liberté Goat Yogurt with one piece of fruit 1 tablespoon (15 mL) pumpkin butter with 2 Wasa or Ryvita crackers 2 to 3 tablespoons (30–45 mL) pumpkin seeds 7 walnuts with a piece of fruit 2 slices of tomato, 2 Wasa crackers, 1 1/2 ounces (45 g) Nu Tofu no-fat cheddar cheese alternative and 1/4 of an avocado 4 pieces of Ryvita High Fibre Snack Bread, 8 almonds, 1-1/2 ounces (45 g) Nu Tofu no-fat cheddar cheese alternative Mix 1/2 cup (125 mL) Liberté Organic Plain Yogurt, 1/2 scoop whey protein isolate, 3 walnuts or 5 almonds and 1/4 cup (60 mL) raspberries or blackberries. september 2013
Fall, with its unpredictable (and sometimes less than pleasant) weather changes, can wreak havoc on our minds and bodies. But there’s no need to pine for the summer weather. For many, THIS is the season of beauty. Meet it head on. Here are a few things to keep in mind as you look to maintain a healthy inner and outer glow as we slip into the dusk of the year.
1. Skin Both your fundamental fashion statement and your armour against the elements, your skin is your largest organ. For a piece of us that weighs in at 8 pounds on average, it probably gets less love than it should. In the transition from summer to fall, shifts in the character of your skin can range from acne to dry patches. Serious skin conditions such as eczema can flare up as well. Tips: Remembering to moisturize is very important. Especially because you need to begin preparing your “armour” for the ruthless wear of the winter months. Use a moisturizer with an SPF. Just because summer is in the rearview mirror doesn’t mean we can forget about the sun and the damage and cancer risks associated with UV light. According to the Canadian Cancer Society (www.cancer.ca), an estimated 6,000 Canadians will be diagnosed with melanoma in 2013. Remembering we only have one planet to live on and one body to live with, make a concerted effort to use products that are green, eco-friendly, vegan-certified, paraben-free, SLS (Sodium Lauryl/Laureth Sulfate) free, glu-
ten-free, formulated without animal products/by-products, mineral oil-free and animal cruelty-free. For a list of better skincare/cosmetic choices, please visit: http://www.mediapeta.com/peta/PDF/companiesdonttest.pdf
2. Hair Hair is a very significant indicator of your overall health. In the wilds of pre-history, men selected their female partners (primarily for reproductive purposes) based on cues that indicated general physical wellbeing. Women with long, lustrous, healthy hair demonstrated good genes, a strong immune system and propensity for general health that would be passed on to their offspring. It is still true today. Treat your hair as an essential fashion accessory. And more importantly, treat it like one you can’t just switch out for something new when you’re having a less-than-luscious day!
Tips Trim regularly at your salon of choice to maintain layering and manage split ends. Depending on the length of your hair, a regular trim should take place every 4 to 12 weeks. The longer your hair, the longer you can go between trims. Ask your stylist for recommendations. If you are considering reimagining your hairstyle, fall is a great time to do it! Trading up waning summer highlights for new autumn lowlights, or darkening your overall hair colour a shade or two is a popular fall ritual.
4. Your Body As the outdoors darkens and cools, so too will your passion for exercise. But don’t despair! There are lots of things you can do to facilitate an active autumn lifestyle. Beyond the obvious of trading the tarmac for the treadmill, as you move things inside, don’t miss
this chance to Dyan Perry explore hot yoga, zumba or salsa classes. There is something new every year. For hot yoga, invest in a good water bottle, yoga apparel that wicks moisture away from your body and a slip-free hot yoga towel. The best part about hot yoga in the fall is the feeling you get after class. Energized and centred within the cosmos, you are not only compelled to make healthier more eco-conscious decisions, you are also re-oriented to actually enjoy that blast of cool air when you step outside. Namaste! Fall is also a good time to consider a supplement or vitamin routine that will combat the onslaught of viruses and ailments that come in with the cold. An age-appropriate multivitamin, vitamin C, and vitamin D are usually a good place to start. Speak to your family doctor or nutritionist to see what they recommend based your current health and family medical history.
5. Mind Back to school, back to work and back to thinking about a certain season just around the corner: fall, while beautiful, can also crowd your cranium. Work on getting your up-top tip-top by putting your brain through the paces with a crossword, Sudoku, or a good book. Maybe you’re up for something more challenging, like learning a new language, preparing for a vacation, or both! For iOS/iPhone users out there, consider the “Lumosity” app to enhance memory, attention and problem-solving skills. As the leading online brain-training program, it might be just the thing for that first quiet night by the woodstove. If you are not an iPhone user, you can try out Lumosity on their website. www.lumosity.com september 2013 11
healthy living now magazine has been the “go to” magazine for the local health and wellness movement in the Bay of Quinte Region. Celebrating our 4th year Anniversary! Due to our overwhelming success, we are pleased to be launching a Greater Kingston area edition! We invite you to join the growing number of health, wellness, service and retail advertisers who have discovered how to target their market on our pages.
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