Fall 2014 by healthy living now

please take your complimentary copy

New!

Now featuring the

Spreading the natural word from the Greater Kingston Area to the Bay of Quinte Region

six surprising

food & medication combos to avoid

by Dr. Natasha Turner N.D. as seen on Dr. Oz!

local harvest eating local is healthier

the

Blue Dot tour Dr. David Suzuki and a star-studded line up

farm to table

buy local and support our farmers Celebrating 40 years as the oldest health food store in Canada!

fall 2014

hlnow.ca

Caring for your familyâ&#x20AC;&#x2122;s

dental health Stirling

Belleville

Stirling Dental Centre

Bridge Street Dental Centre

9B Tuftsville R.

208 Bridge St. East

613-395-2800

613-966-2777

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from the publisher It’s harvest time for our local winemakers as well, who remain open and ready for visitors as the colder weather approaches. Fall is a great time to tour Prince Edward County wineries. As the weather cools, our fitness section shows us how to keep active outdoors. The Climb and Incline feature provides two workouts using an incline or stair climbing outdoors. One routine for beginners and one for the advanced - both will give you great results.

Thanksgiving has always been a favourite celebration in my family. My mother serves a perfect turkey every year, and her stuffing fills our family home with a feast for the senses. My sister’s pies are always a work of art, with handcrafted pastry placed just so on top as leaves or flowers. There would also be that hour of complete chaos, with excited children running about while preparation of the feast was taking place. As my children get older, we now enjoy making our own family traditions. Our family time includes taking long treks together through local trails and enjoying the changing colours. It’s the simple pleasure of watching the children run free among the leaves that always brings smiles. Autumn is harvest time, and in celebration we’ve added a new “Local Harvest” section that’s filled with natural offerings from eating local to buying local. We’ve also added a new “Farm to Table” section to give a voice to our local farming community - those who work so hard to put healthy food on our tables. Eating local is healthier, safer and benefits us all!

Love to laugh? Who doesn’t – and it’s also proven to be incredibly healthy for you. In our wellness section we feature Laughter Therapy, and it’s contagious! Try it! This issue also marks the oneyear anniversary of healthy living now under the ownership of LoLa Communications, and with that we have exciting news. healthy living now has merged with another local publication, the Natural Network, which has also been in circulation for four years. The Natural Network was distributed along the 401 corridor from Northumberland to Kingston, and is a trusted and recognized voice for the Natural Health community. We are thrilled to join forces as the premier local publication for living a healthy, natural lifestyle. We welcome all writers, affiliates, advertisers and readers from the Natural Network to our pages, and hope all of our readers enjoy our combined efforts. In this issue you will notice some changes as we continue to grow at healthy living now, and we invite you along for the journey. Enjoy!

Publisher l Editor Copy Editor Print Design Digital Design

Lori Mitchell Sharon Harrison Nicole Lucas Megan Lyons

Contributors Dr. David Suzuki

Barb Marshall

Dr. Natasha Turner

Dianne Dowling

Dr. Kristina Bennett

Nathan Stevens

Lindsay Coulter Sandie Sidsworth Orlena Cain Dyan Perry

Grace Joubarne Laurie White Jill Detlor Andrea Bull

Sharon Harrison

Barbara Landry

Alexandria Barker

Angie Brammer

Suzanne Kerr

Marion Duthie

Debra Wilson

Carolyn Coffin

Cheryl LePine

Rachel Comeau

Cindy Fougere

Ashley Wightman

Advertising Bay of Quinte 613.920.1232

Greater Kingston 613.541.1614 Natural Network 613.336.3363

Lori Mitchell hlnpublisher@ cogeco.ca Sharon Coon scoon@bell.net Barb Marshall bjmarshall@ hotmail.com

healthy living now is published quarterly by LoLa Communications. www.hlnow.ca

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 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.

“Autumn is a second spring when every leaf is a flower.” - Albert Camus

{contents} green living.................................... 06-07 wellness.......................................... 08-17 healthy eating................................ 18-21 local harvest................................... 22-23 farm to table.................................. 24-27 fitness............................................. 28-29 products new and now.................. 30-33 mindfulness.................................... 34-36 family strategies............................. 38-41 maturity matters.................................. 42 evolution of medicine summit............ 43 healthy pets................................... 44-45 Natural Network directory................... 46 Special Feature Contributors Dr. Natasha Turner N.D. is a naturopathic doctor and author of the bestselling books The Hormone Diet, The Supercharged Hormone Diet and The Carb Sensitivity Program. She’s also the founder of the Toronto-based Clear Medicine Wellness Boutique and a regular guest on The Dr. Oz Show, The Marilyn Denis Show and a Regular Contributor to healthy living now magazine. Lindsay Coulter is David Suzuki’s Queen of Green. Lindsay answers your green living questions and offers tips and recipes to make your life easier on the environment. It’s all about green living made easy. Lindsay has appeared on Dr. Oz and is a Contributor to healthy living now magazine. 5

green living

Adopting Wildlife: Giving an Extraordinary Gift Written by Lindsay Coulter, Queen of Green, The David Suzuki Foundation

We have a polar bear. It came in the mail. My son received the plush critter via WWF Canada’s symbolic species adoption program. When you symbolically adopt a species at risk, you are giving an extraordinary gift and at the same time supporting WWF’s conservation efforts. You are also helping to make a difference around the globe while educating your children on the importance of taking care of our wildlife and Mother Earth. Interested in adoption programs to aid in wildlife and nature conservation? Here are some ideas and examples of what other cities and organizations have accomplished:

and a springtime walking tour. You will also receive a certificate of adoption and extensive information about Great Blue Herons.

How to help wildlife for $50 Become a Chimp Guardian and help the Jane Goodall Institute’s work to conserve habitat, protect chimpanzees in the wild and care for orphans at the Tchimpounga Sanctuary. You will receive a photograph and biography of your adoptee, as well as a certificate and fact sheets. Upgrade to receive a plush toy chimp!

How to help wildlife for $40 Plush toys seem to be all the rage when it comes to symbolic adopt-acritter programs and WWF Canada is no exception. Get one by adopting a red panda, orangutan or blue shark. You will also receive a personalized adoption certificate, a paper gift bag and a species poster.

www.stanleyparkecology.ca

How to help wildlife for $25 Adopt a bat from Bat Conservation International. They don’t come to live with you — it’s symbolic! You will receive a plush toy, adoption certificate and a complete species profile. www.batcon.org

www.janegoodall.ca

How to help wildlife for $0 For a small amount of your time, adopt the city block where you live or work. Many cities, including Vancouver, have programs to encourage block cleanups that help keep neighbourhoods vibrant, safe and healthy for people and urban wildlife.

How to help wildlife for $48 Adopt a Great Blue Heron nest from the Stanley Park Ecology Society. You will get regular updates on the status of your nest (and the entire heron colony) throughout the breeding season, an annual heronry report

Not an urbanite? Rural residents can sign up for highway or roadside cleanups, too. For example, each spring, the Province of Alberta organizes a Highway Cleanup Campaign.

www.WWF.ca

www.vancouver.ca

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green living

Between September 24 and November 9, 2014, David Suzuki and the Blue Dot Tour will visit 20 communities from St. John’s, Newfoundland to Vancouver, BC. From engaging community events to spectacular concert experiences, this once-in-a-lifetime experience is not to be missed. The Blue Dot Tour is the celebration of a simple, yet powerful, idea: that all Canadians should have the right to drink clean water, breathe fresh air and eat healthy food.

Don’t pass up your chance to see Canadian icons including:

The David Suzuki Foundation is excited to announce the Blue Dot Tour, a cross-country celebration featuring David Suzuki, and a star-studded line-up of Canadian performers, artists and leaders.

Margaret Atwood Robert Bateman Barenaked Ladies Bruce Cockburn Jim Cuddy from Blue Rodeo Cris Derksen Feist Jeremy Fisher Grimes Emily Haines from Metric Jenn Grant Greg Keelor from Blue Rodeo

Chantal Kreviazuk Shane Koyczan Stephen Lewis Raine Maida Joel Plaskett Joe MacInnis Jimmy Shaw from Metric Kinnie Starr Raffi Royal Wood Neil Young

All of these Canadian icons, plus many more, are joining David Suzuki for one simple reason: they believe that by coming together to take action locally, we can ensure that all Canadians have the right to a healthy environment, no matter who they are, or where they live. Every stop along the tour is your chance to join David Suzuki, too. You don’t want to miss this! David says this is the most important thing he’s ever done, and it all starts with you. By joining the Blue Dot Tour in your community, you can help build support for legally recognized environmental rights all across Canada. The time for this is now. Already, around the world over 110 nations recognize their citizens’ right to live in a healthy environment, but not yet Canada. With your help, we can change that.

Visit www.bluedot.ca for dates, line-ups, tickets and VIP experience packages.

Going green has never been easier. Be inspired at greenquinte.com

wellness

Laugh Yourself to Health: Make laughter a part of everyday life Written by Sharon Harrison

“A day without laughter is a day wasted.”

– Charlie Chaplin.

What if a medicine existed that was exceedingly good for you, had no adverse side-effects, and cost nothing to prescribe? What if this medicine made you feel better and was easy to administer? Would you be interested to know more? How often do we hear that laughter is the best medicine? It is not a fad, or the latest craze, seemingly in vogue one moment and gone the next. We know that laughter is good for us and there is plenty of research and studies to back up that theory. What exactly is laughter? Why do we laugh and how do we laugh? We know that laughter is infectious and fun, but what else do we know about it? We all do it, or at least most of us do some of the time, and it is difficult to imagine a world without laughter. The benefits of having a good laugh are many-fold, and there seems to be no doubt that laughter is good not only for our emotional health, but also for our mental and physical well-being. As an involuntary, physical reaction triggered by the brain, laughter is part of our normal behaviour. When we laugh, the body releases endorphins - feel-good chemicals that are also the body’s natural pain killers. What’s more, all those good feelings stay with us long after the laughter has subsided.

When we laugh, physical changes occur in the body. Laughter can strengthen our immune system, relax our muscles, decrease pain, boost our energy levels, as well as protect us from the damaging effects of stress. It gets better: laughing is a calorie burner, and you don’t need to laugh for very long to see results. Laughing with other people strengthens social bonds and relationships by triggering positive feelings. When laughter is shared, it brings people together, attracts others to us and increases intimacy.

How do we begin to laugh if we aren’t necessarily accustomed to laughter in our lives? Laughter doesn’t always come naturally to everyone. The ability to laugh, or to find something amusing, starts almost as soon as we are born. While some may not come by the gift of laughter easily, it is not difficult to learn. Like any habit, we just need to think about it, and put effort into making it happen. And the more you practice, the better you will get. Think of laughter as a new skill to learn. Try watching a comedy show or a funny movie. Buy a joke book. Try smiling and you are already halfway there. Smiling broadly can often turn into the start of a laugh, and before you know it, you are practicing laughter.

wellness If you think you may need a little extra help when it comes to laughter, why not try laughter therapy? Although a relatively new concept, it is becoming more popular. The idea is now being introduced into retirement homes and seniors’ residences with impressive results. A laughter therapist’s role is to help you laugh more easily. Available one-onone or in groups, sessions are usually designed around a range of activities to get you laughing. Oftentimes, you will find yourself giggling before you realize it. As the brain is easily fooled, unable to distinguish the difference between a laugh that you fake, and genuine laughter, the health benefits either way are believed to be the same. Go ahead and fake it, if you have to. Forcing yourself to smile or laugh will improve your mood, and while your face may ache at the end of it, your body will feel great. Laughter yoga works along the same principle as laughter therapy, but usually incorporates yogic breathing exercises. A number of yoga studios now offer laughter yoga as part of their regimen. The primary goal of laughter yoga is to bring health and joy to the body through a combination of deep diaphragmatic breathing, unconditional laughter and simple movement. Make the effort to laugh a little each day. Whether it’s a silly giggle, a chuckle, a hearty chortle, a deep belly laugh, or if you easily dissolve into peals of laughter, you are sure to feel better as a result. Your heart will thank you, and it will make the world a happier place.

Why not join, or start, a yoga laughter club in your community, or seek out a local laughter yoga studio:

.................................... Janati Yoga School Whether you are looking for an introduction to laughter yoga or wish to learn how to start your own laughter club, Janati offers a range of workshops and teacher training.

Dr. Kevin Dinsmore Motor Vehicle and WSIB claims accepted Back & Neck Pain Headaches, Sciatica Custom Foot Orthotics Light Therapy Sports Related Injuries

16 Bath Road, 2nd Floor, Kingston

.................................... Heartwood Holistics Laughter Yoga is just one of the many services available at this centre for ancient healing arts. But they caution: “laughter is contagious and may cause inner peace.”

613-967-8307

Massage Therapy

New Patients Welcome! 156 Bridge St E, Belleville kevindinsmore@cogeco.net www.drkevindinsmore.ca

Cherry Valley, Prince Edward County

.................................... Feel Yoga This full-service yoga studio boasts two spacious and tranquil studios, as well as a treatment room, and offers a full range of facilities and a retail store. 80 Princess Street, Kingston

wellness

The Secret to Happy Relationships Written by Alexandria Barker

When was the last time you said “I love you,” to the mirror? Do you think that would be silly? Narcissistic? Does even the suggestion make you roll your eyes? What if I were to tell you self-love is the shortest route to happy relationships? Loving yourself doesn’t mean you’re conceited; it means you recognize your true value, regard yourself highly, and appreciate who you are. This lets you love others more deeply, because your relationship with yourself is the foundation for all your other relationships. Self-love can be defined as selfappreciation: feeling good about yourself, and being good to yourself in thought and deed. It’s easy to cultivate, and you’ll be amazed at how it improves your life! Not loving yourself sufficiently looks like this: • You make yourself eat things you don’t enjoy. • You force yourself to exercise in ways you don’t like. • You make yourself participate in activities you’d rather not. • You stay in relationships or jobs that don’t serve you. Lack of self-love results in self talk that sounds like this: • You idiot, you shouldn’t have done that. • What were you thinking? • You’re too old for this.

• • •

You didn’t do it right. When are you going to learn? He/they/she wouldn’t be interested in you.

Sound familiar? Those Automatic Negative Thoughts (ANTs) have the power to stop you from achieving your goals before you even start, but when you begin to recognize them you can squash them like the bugs they are!

Another very effective exercise is to buy a notebook and list 30 things you appreciate about yourself. This can be very challenging! If you get stuck, ask a trusted friend to help you get started. Once your list is created, choose one item each day and show it some love. Write an appreciation list about it, or take any other positive action. For example, if one of your 30 items is your hair, treat yourself to a fresh cut or style.

About 80 percent of your thoughts are ANTs - negative thoughts that have been playing on your mind for years. They’ve become so familiar that you don’t even notice them, but they drag you down just the same. The good news is, once you learn to recognize them, you can free yourself of ANTs forever. Begin by noticing how you talk to and about yourself. When your inner dialogue is negative, stop the thought and replace it with a positive one that’ll take you where you want to go in life. Affirmations thoughts you deliberately choose because you want the effects they’ll bring - are a great way to override negative thoughts. They should be worded positively, and in the present tense, for example, “I am learning to love and appreciate myself more each day.”

As you learn to appreciate yourself more, you’ll naturally begin appreciating the people in your life more, and your relationships will get better and better! 613-475-3867 AlexandriaBarker.com

Experience the relaxation of Reiki!

Reiki relieves pain and stress, boosting creativity and intuition while it heals your body, mind & spirit.

Revive with Reiki today!

I offer treatments as well as a powerful Reiki Training certificate program.

Contact Reiki Master/Life Enhancement Coach Alexandria Barker at 613.475.3867 www.alexandriabarker.com

wellness

Aquatic Massage Written by Angie Brammer R.M.T.

Aquatic massage. Now there’s a concept. How does the oil stay put? Well, first of all there is no oil. Secondly, it is unlike any other therapy. As you lie back in warm water, supported by float bands on your legs, a pool noodle and the therapist herself, the warmth of the water encourages relaxation. Then the movement begins as the therapist gently stretches and turns your body. This slow, gentle movement triggers a deep relaxation that allows muscles to lengthen, joints to open and holding patterns within the body to unwind in ways that are simply not possible on land. Since the only resistance is provided by the water, rather than a table or floor, there can be no ‘forcing’ a movement or painful deep pressure that can be a problem with land based therapies. This makes it a perfect therapy for conditions such as fibromyalgia and arthritis, which can be easily overworked. Painful joints are released from the pressures of gravity, allowing more movement. The warmth and fluid support of the water makes anxiety hard to hold on to, easing symptoms such as insomnia. Most people experience the treatment as a slow, gentle and timeless movement, with a deep physical and psychological relaxation. Contact New Horizons Therapy Centre at 613-549-5975.

Loving Spoonful is a community food organization in Kingston, ON. For more Information visit lovingspoonful.org

wellness

Sigrid’s Natural Foods One-stop shopping for all your health care needs and groceries... For over 30 years Sigrids Natural Foods in Kingston has supplied customers with a variety of services, personal care items, bulk foods, gluten free, supplements and health and wellness products all complimented with a professional and knowledgeable staff, ready to assist when necessary. Soon, owner Mathew Baccari will have more information on a long awaited expansion in his present location, to offer an increased grocery line, farm fresh local produce in season and much more. Sigrid’s Natural Foods is proud to support local growers and agriculture by promoting eating local and buying local. “Going forward, we would like to thank our customers for their patronage over the years, and welcome everyone to come grow with us.” Watch for more information in the near future and find them on facebook and twitter.

Ancient Healing Testimonials “I ‘ve experienced facials, massage & body treatments at Ancient Healings. The tranquil setting, menu and especially how Cherylann is able to share her gifts, knowledge and positive healing energy, has made each of my spa experiences simply amazing.” Debby - Tyendinaga

“To say that Cherylann’s massage is the best is simply an understatement! She focuses attention to the entire being; mental, physical, emotional & spiritual.” Jessica – Toronto

“Cherylann washed, exfoliated and hydrated my body with several ocean based products. She was gentle, yet strong in her touch, clearly confident in her knowledge and practice. Talk about a rejuvenating experience... I can’t wait for my next visit!” Nikki – Tyendinaga

“I am a devoted client, knowing how much Cherylann cares and supports my wellbeing. In my opinion this is what sets her apart from the rest of the world! Nyawen” Carmen - Six Nations

wellness

Northumberland Hearing Centres DO YOU HAVE RINGING, BUZZING OR CHIRPING IN YOUR EARS? Tinnitus (TIN-ih-tus) is noise or ringing in the ears. A common problem, tinnitus affects about 1 in 5 people. Tinnitus isn’t a condition itself — it’s a symptom of an underlying condition, such as age-related hearing loss, ear injury or a circulatory system disorder. Although bothersome, tinnitus usually isn’t a sign of something serious. Although it can worsen with age, for many people, tinnitus can improve with treatment. Treating an identified underlying cause sometimes helps. Other treatments such as hearing aids with tinnitus maskers built in reduce or mask the noise, making tinnitus less noticeable.

wellness

Great News! Your Body Can Heal Itself from Allergies! Written by Jill Detlor BASc., RNCP R.BIE

BIE is a simple natural and noninvasive modality that helps enable your body to achieve and maintain balance (homeostasis) without the use of needles or drugs. This patented modality uses bio-energy principles. Imbalances When your body is out of balance (homeostatic imbalances) it may manifest in physical ways such as: • Abdominal bloating & cramping • Arthritis • Asthma • Coughing • Sneezing • Watery/itchy eyes • Diarrhea • Rashes/hives • Skin disorders (eczema/psoriasis) What Causes Imbalances? Stressors. Every substance, like food, pollens, dander’s, chemicals, etc. that exist has its own energetic frequency. When your body is imbalanced it may not recognize any of these everyday substances and have a physical reaction like the ones listed above.

Plant Medicine Written by Barbara Landry

Medicinal herbs can be used in so many great ways. Some of the best ways in using plant medicine is to make herbal pillows to dream and sleep. In this workshop, we use antique linens to produce individualized herbal pillows. You choose your style and the herbs you want. Cost: $45. Another innovative way of using herbs and wild foods are to prepare them with lacto fermentation. Lacto fermentation is a healthy way to preserve medicinal and wild plants while ennobling them with probiotic activity. Please join me in a workshop on November 1, 2014 for a hands on experience. Cost is $35. Limited space. Healing Herbal Garden. 613-893-3483. landryrb@kos.net.

How Can BIE Help You? Once the stressors are recognized, the body can then differentiate between good and bad, harmful and non-harmful substances and deal with each one accordingly. Hence the body’s healing process can begin. How Can I Be Tested For Stressors? Stressor Testing is a natural health screening method (known as Biofeedback Analysis) used to obtain information from the body to determine the intolerance of any given substance. It is painless, no needles or drugs. What Can I Expect? • Increase your tolerance to foods and other environmental substances • Improve Immune System functioning • Eliminate unpleasant symptoms • Increased energy • Enjoy a less restricted lifestyle • Live happier and healthier The Natural Choice 613-921-9539 jill@jillsnaturalchoice.com

wellness

Beware of Gluten-Free Advertising Written by Carolyn Coffin of Living Primal

Gluten is a protein found in most grains including wheat, rye and barley. Derived from the Latin word for glue (that’s right...glue!) Gluten is what gives bread dough its elastic texture. For some people, gluten is a serious problem and causes digestive disorders and other unpleasant symptoms ranging from the very severe (celiac disease) to what might be considered more mild (irritable bowel syndrome,) but is nonetheless bothersome to those who suffer from it. The obvious prescription for those affected is to strictly avoid gluten. These folks often find themselves trying to navigate their way around the now popular gluten-free sections of their grocery stores. As we are seeing a growing glutenfree food movement, we are also seeing information suggesting that foods containing gluten may not be as healthy as we once thought. The problem is that gluten-free products are often made with rice flour, potato starch, or tapioca starch. All of these alternatives will spike blood sugar, often higher than most gluten-containing grains do. So from a weight management, blood sugar, and cardiovascular perspective eating from the glutenfree section certainly isn’t the answer, and is part of the reason why we’re seeing so many overweight celiac sufferers nowadays. Sure they are avoiding the problematic protein, but in the process they are sending themselves powerful signals to store (often unwanted) body fat.

The bottom line is that it is healthier to eat gluten-free or what I like to term Real Food (vegetables, nuts, seeds, meat, eggs, poultry, fish, seafood, healthy oils, and fruit,) but to be very skeptical of products that are marketed to us as gluten-free. Don’t fall into the trap of assuming that all gluten-free foods are healthy. Marketers have exploited our lack of knowledge around this subject, and as always, any food that is processed, regardless of whether it is gluten-free or not, is not healthy for us to put into our bodies. Healthy eating can taste great! You just need the right information and actionable steps to put it into practice. Check out the Eat Real Food Bootcamp. We can help. Quinte Naturopathic Centre 173 Church St. Belleville, ON Dr. Michelle Durkin, ND & Associates www.quintenc.ca 613-966-9660

Join our Eat Real Food Bootcamp this Fall! It is a 30 day medically supervised group program designed around one primary goal... helping you to take charge of your physical and mental health using food as medicine. If you are dissatisfied with your health and know how you really want to feel we can give you the plan and support you need! www.livingprimal.ca

wellness

Flu Season Approaches Written by Suzanne Kerr, B.A, B. ED, BSC (Pharm), RPh

Healthcare professionals are going to recommend getting a flu vaccination.

We take the time to get to know our customers Our pharmacists are here to help you reach your healthy living goals Consultations are FREE in person or by phone Flu shots....no appointment necessary

Transferring prescriptions is easy: call us and we will take care of the rest! FREE PRESCRIPTION DELIVERY TO YOUR DOOR OVERNIGHT, ANYWHERE IN CANADA* (INCLUDING refrigerated items) *Restrictions apply, call store for details

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Signs and symptoms of the flu include: fever, chills, body aches, sore throat, stuffy nose, and fatigue. The flu can lead to missed work or school days in otherwise healthy people and potentially more serious complications in people who are vulnerable (infants, seniors and the immunocompromised.) The flu is preventable, and getting a flu shot is a great way to protect yourself and others. You should get a flu shot each year because the vaccine changes according to the strains of the flu present during each flu season. Most doctorsâ&#x20AC;&#x2122; offices or pharmacies provide flu shot services all season long. Vaccine safety is a common concern in those who do not want to get a flu shot. The most likely side effect from a flu shot is pain at the injection site for a day or two. Flu-like symptoms are possible but unlikely, and they tend to be mild, since the vaccine consists of killed flu viruses. Allergic reactions are very rare. Most people do not experience any side effects. Other steps you can take to prevent the flu include: frequent hand-washing (especially if you visit or work in heavily populated areas such as schools or take public transit,) getting enough sleep, and adequate fluid intake. Finally, if you are experiencing flu symptoms, stay at home to avoid spreading it to others.

Pure North Water Quality Pure North Water Quality began operation in June of 1995. Since that time, the company has enjoyed a steady growth due to offering Consumers the highest quality Water Treatment Products and Services available. These quality Products and Services have made Pure North Water Quality a reliable resource, not only in the Water Treatment Industry, but also, the Natural Health Industry. Needless to say, we are extremely pleased to be able to offer them to you. Unfortunately, quality Water Treatment Equipment costs money and not all products are created equally. When getting prices, be sure you compare apples to apples. We believe the consumer should spend their hard earned money once and have the job done right the first time with quality Products and Installation.

Contact Pure North Water Quality if you have any questions or concerns. Bud Azzopardi Pure North Water Quality 1-800-915-5596 www.PureNorthWater.com

wellness

Energy Wellness Written by Laurie White, RN

Energy Wellness recognizes energy as a vital, living force determining much about our health and happiness. The body heals by activating its natural healing energies and restoring energies that have become weak, disturbed or out of balance. Applying the natural forces in nature e.g., Magnetism, creates real world solutions to the challenges of modern living. A Wellness Home is designed to integrate all of these healthy influences into your lifestyle; like a greenhouse with an optimal environment where the occupants thrive. My Wellness Home enabled me to discontinue 9 medications for an agonizing back injury and avoid a spinal fusion. Natural Solutions Laurie White, RN 613-766-1699 or ljwhite@kos.net

Natural Healing Written by Marion Duthie

Reiki means â&#x20AC;&#x153;universal lifeforce energyâ&#x20AC;?. This 90-yearold, non-invasive hands-on natural healing art can assist to establish balance and harmony within the system. It can be used to alleviate stress, tension, and relief from physical, mental and emotional pain. Reiki is integral to all life on earth. A deep internal knowing is stimulated that activates and inspires the body to strive towards life to express health and vitality. Marion Duthie, Reiki Master, specializes in Reiki and distance healing. To arrange an appointment please call 905344-5987 17

healthy eating

Six Surprising Food and Medication Combos to Avoid Written by Dr. Natasha Turner, N.D. as seen on Dr. Oz!

The combination of certain foods and your medication(s) can affect how the drug is broken down, absorbed or metabolized by your liver. Whether you have just started a new medication or you suddenly find your medication isn’t working as effectively, I suggest checking to make sure your prescriptions are consumed away from the most common offending food interactions.

Move your Go for berries instead of grapefruit: morning coffee: Grapefruit can interact with more than 50 prescription drugs - ranging from cholesterol-lowering and heart medications to allergy and immunological drugs - by inhibiting an enzyme in the intestine that breaks down the drug. As a result, you end up getting a higher dose of a drug than anticipated, which can substantially increase the likelihood of side effects. Some types of oranges (Seville, Tangelo) can also have this effect.

The timing of your morning cup of java may pose more of a problem than you think, particularly if you consume it close to taking thyroid medication. In one small study, when a T4-based medication such as synthroid was swallowed with coffee or espresso, the average and peak incremental rise of thyroid hormone was lowered by up to 36 per cent. If you take your medication upon waking up, then ideally you should wait 45 to 60 minutes before your cup of Joe.

TIM DAVIDSON

HEARING SERVICES Carrying on Tim's name with pride. Registered ADP, WSIB, DVA

Don’t fill up on fibre: Fibre is probably the most common potential food interaction, since it slows the rate that the stomach empties. This might leave you with a lower dose of medication than desired. To avoid any issues, simply take any fibre supplements two hours prior to taking any medications. Or, for those on thyroid medication, another option is to take the medication before bed, and move your iron to lunch and your calcium to dinner to avoid the fibre/calcium/ iron conundrum.

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healthy eating

Steer clear of dairy:

Go easy on the alcohol:

Herbs and vitamins can interact too:

Dairy is known to affect the absorption of iron supplements; and both dairy and iron supplements impact the absorption of certain medications, particularly thyroid meds. If you are taking all three, you may need to do some creative planning -- such as taking your thyroid drug first thing in the morning, iron at dinner (preferably with digestive enzymes and vitamin C to aid absorption) and calcium at bedtime (also preferably in combination with magnesium glycinate.)

Alcohol can affect antidepressants, antihistamines, sleeping pills, sedatives, and even some antibiotics. Mixing certain antibiotics, including Flagyl (metronidazole), Tindamax (tinidazole) and Bactrim (trimethoprim-sulfamethoxazole) with alcohol can increase the likelihood of more severe side effects, including headaches, cramps, nausea and vomiting. Meanwhile, a mix of aspirin or NSAIDs with alcohol can damage the gastric mucosal barrier and increase the risk of gastrointestinal bleeding.

Many common supplements can decrease the effectiveness of your medication. Common ones include garlic, valerian, gingko, licorice root, echinacea and St. John’s Wort.

The calcium in dairy has also been found to interfere with some antibiotics (such as tetracyclines and ciprofloxacin) because it binds to the antibiotics in the stomach and forms an insoluble compound. In turn, you get less of the active drug compound circulating in your bloodstream. In the case of dairy and antibiotics, separating them by one to two hours is sufficient.

While all this may seem confusing, it doesn’t have to be a guessing game. I recommend you create a daily vitamin and medication dosing sheet with the assistance of your team of health practitioners, including your ND and pharmacist. Your dosing schedule should list what medications and vitamins are taken at what time to avoid interactions as well as maximize absorption.

While all this may seem confusing, mixing meds and food doesn’t have to be a guessing game. I recommend that you create a daily vitamin and medication dosing sheet with assistance from your health practitioner.

healthy eating

The Skinny on Prebiotics vs. Probiotics Written by Dr. Natasha Turner, N.D. as seen on Dr. Oz!

We don’t usually think of bacteria as a good thing, but when it comes to your stomach, they’re essential. In the right places and amounts, strains of beneficial bacteria called probiotics, and the prebiotics that feed them, are invaluable to our health -- not to mention our waistlines.

Probiotics All probiotics improve the balance of the intestinal microflora. Research has found that these live microorganisms are anti-inflammatory and also enhance our immune system, and some studies have indicated that they may protect against certain cancers. Probiotics prevent infections and yeast overgrowth by blocking harmful bacteria from attaching to the intestinal walls, and by maintaining intestinal pH. They improve digestive function and assist with the production of a number of vitamins, including vitamins K, B12, B5 and biotin.

Prebiotics Prebiotics are non-digestible ingredients in our food, primarily oligosaccharides—several types of sugar molecules linked together— that are the food sources for probiotics. Consuming prebiotics alone can often help digestion, because they feed, nourish and increase probiotic bacteria. Prebiotics have benefits beyond the positive effects on digestive flora. Some animal studies have indicated that they have a protective quality against early-stage colon cancer. Other studies have suggested that prebiotics lower triglycerides, but just exactly how is unknown. They may also help regulate blood sugars, and data already exists showing that some prebiotics may reduce appetite, increase satiety, and thereby decrease the amount of energy consumed after several weeks of consistent use. 20

Who needs extra prebiotics and probiotics?

Getting the healthy bacteria your body needs

Antibiotics work well at killing off the bad bacteria that make us ill, but they also kill off good bacteria needed for digestion: acidophilus and bifidus, which are both types of probiotics. If you have taken antibiotics in the past, or will need to take them in the future, be sure to take probiotic supplements that contain acidophilus. Other medications, such as the birth control pill and cortisone - used to treat inflammation - may affect gut bacterial balance. In women, recurrent yeast infections may be an indication that the healthy bacterial balance in the large intestine has become compromised.

Yogurt naturally contains probiotics, but supplements may be more effective if you are looking for a concentrated source. Some prebiotics are naturally found in foods such as chicory root, Jerusalem artichoke, onions, asparagus, garlic, bananas, barley, wheat, rye, and tomatoes.

Supplementing the diet with prebiotics and beneficial bacteria like probiotics stimulates immunity through increased activity of cells (macrophages) that consume invading organisms, as well as through increased production of other white blood cells and cytokines -- this could lead to stronger resistance to bacterial and viral infections.

Probiotic supplements should be refrigerated to maintain the viability of the microorganisms, in the same way yogurt, milk and other refrigerated cultures need to be stored. Without proper storage, probiotic supplements may spoil and or lose potency. I recommend a probiotic with at least 10 to 15 billion cells per capsule, such as Clear Flora, while a good maintenance dose is one to two billion of both lactobacilli and bifidobacteria, once a day, away from food.

healthy eating

Fermented Foods Written by Andrea Bull, B.SC (HONS) B.ED. ND. Your Family Naturopath

Every food expert/nutritionist will tell you that eating the freshest produce is the most beneficial. However, the latest group is vegetables that sit and steep until their sugars and carbs turn into powerhouse probiotics. Probiotics boost the good bacteria in your digestive tract and can help to heal a multitude of health issues from weight loss, leaky gut, IBS, better skin and boosted immunity. Part of the reason for the boosted immunity is that our gut is the largest part of our immune system. If our gut isn’t working or operating well neither is our immune system. So it DOES matter what you put into it!! There is also a connection to brain-gut health so for those of you suffering from depression and anxiety try treating your gut to a healthy serving of fermented sauerkraut. Yes, yogurt is still the most widely consumed fermented food today. It isn’t a source that would be recommended as a source of probiotics since cow dairy is extremely acid forming in the body and difficult to digest. So as you are harvesting your gardens and frequenting local markets try fermenting some of those vegetables. Once they are fermented eat them daily through the fall and winter months to help boost the immune system.

Here is an easy DIY fermented sauerkraut recipe: You will need: • • • • •

1 head of cabbage (any type) A few carrots Chilis A clove of garlic Salt

Chop, grate, or cut your favorite type of cabbage into strips. Chop the carrots, chilis, and garlic. Using a scale, weigh out .4 ounces of salt per every pound of vegetables (1 lb vegetables = .4 oz salt). With very clean hands, mix the cabbage, veggies, and salt together in a big glass bowl. Let it sit. Massage the mixture over several hours, allowing the water to release from the vegetables, so it becomes a little soupy. After 5 or 6 hours, put the water and cabbage in a wide-mouth glass jar—or a nifty vegetable fermenter—and pack it down as much as you can to press out the air. Cover the top of the jar loosely with muslin, and refrigerate for approximately four days. Make sure you can see water on top—if you can’t, add more. Open and eat! (Keep stored in the refrigerator.)

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local harvest

THE RIVER BAKERY CAFÉ & PATIO Breakfast, Lunch and Dessert. Cookies, Tarts, Squares and more! Serving Breakfast, Lunch and Take Away Meals. Come in and try our Weekend Brunch Specials! Wed, Thurs, Fri & Sat - 8:00am to 4:00pm, Sunday - 10:00am to 3:00pm Hours may vary as season gets busier. 11 Concession St. South Tamworth, ON 613.379.2972

HELPING YOU GO NO GRAIN - It will be 2 years this fall since my cookbook, ‘The No Grainer Baker’ was released, and I have been overwhelmed with the number of books I have sold. So many people now want to try a healthier way of eating. Because of this, I continued to experiment with new recipes and am pleased to say; I will be coming out with an expanded version of ‘The No Grainer Baker’ this fall. I will be adding 20 new recipes, and more photographs to make eating no grain, a no brainer. thenograinerbaker@ gmail.com / www.thenograinerbaker.com

local harvest

farm to table

Secure a Future for Food in Our Communities The focus of our Farm to Table pages is to promote and support eating local, and buying local. Articles from expert sources will promote local agriculture, growers, farmers, suppliers and manufacturers. Our ultimate goal is to build a sustainable infrastructure, and secure a food supply for the future of our communities. Our farmers and producers have the potential to expand, to supply an increasing customer demand. Educating the next generation is critical. We all win. Eating local is healthier, safer and benefits all of us. “At Homestead Organics our commitment to organic food and agriculture brings meaning to our work in the knowledge that we are contributing to human health and environmental wellbeing. We strive to improve our natural world, to recognize beauty in ourselves and around us, and display grace in our actions and communications.”

Honey Pie Herbals, Cherry Valley. Honey Harvest - Its honey harvest time! From the moment the first flowers start to bloom in spring, until the first hard frost in the fall, honeybees are busy making honey. In July and August beekeepers are busy harvesting honey. Find a local beekeeper at the farmers’ market and taste this year’s honey crop. Bay Woodyard and Gavin North. La Senda Naturopathic Clinic is located in beautiful downtown Napanee. Dr. Daralyn Bates, ND has used natural therapies to assist hundreds of patients achieve their health goals. She creates an individualized plan for each patient and works with them as the patient follows his or her individual path to optimal health. As a local family owned establishment, Bread and Butter Bakery prides itself on using all natural, local ingredients in our products. Providing the Kingston community with fresh baked goods, breads and savoury dishes free of preservatives is what makes us who we are: the trusted choice for our customers. Attention Gardeners! This year Loving Spoonful asks gardeners to grow an extra row of food for Kingston’s hungry. Loving Spoonful is a non-profit organization in Kingston working to enhance access to healthy food in ways that are empowering, inclusive and environmentally-sustainable. By donating fresh produce to Loving Spoonful, you will be providing nutritious meals to people in need. Surplus produce can be donated at 3 locations: the Downtown Kingston Public Market on Tuesdays and Thursdays 3 - 5 pm, Saturdays 1 - 5 pm; the Memorial Centre Farmers Market on Sundays from 10 am until 2 pm; and at Sydenham Street United Church, Monday to Friday 9 am to 7 pm. Loving Spoonful is actively seeking volunteers to deliver fresh donations directly to the community. Please contact us at volunteer@ lovingspoonful.org or 613-546-4291 x 1871 for more information on “Grow a Row” or about volunteering opportunities.

Walker’s Sweet Corn - The Walker family are generational farmers in the Tweed area. For the past five years the family farm has raised Irish Dexter cattle (a rare breed,) pork, pasture range chickens and a variety of seasonal vegetables. Walker’s Sweet Corn and farm fresh vegetables are sold from the current location, “The Corn Shack,” across from Tim Horton’s on Hwy. 37 in Tweed, Ontario. Will Walker expresses, “I enjoy growing good food for our family and other families. Agriculture is the spine of the community and our nation, it brings communities together. Farming contributes in making us a self-supporting nation, communities support farmers by buying local and in turn the farmers supply the community’s food requirements - we must keep this cycle going for our future generations, we all benefit.” Reklaw Farms 237 Vanderwater Road, Thomasburg, ON 613-478-4749

Quinn’s Meats is a local meat processing plant located in Yarker just north of Kingston. Established in 1976, they have become a staple in the community, offering top quality service and local livestock bought from area farmers and feedlots. Featuring the most modern facilities in Ontario with trained professionals, and all processing done under Ontario Government inspection, Quinn’s Meats boasts unconditional guarantees on all services and products. “We promote “eat local and buy local, know your farmer and where your food comes from”; it is healthier, more nutritional and helps to ensure our communities future.”

farm to table

Peter Oetelaar Farm, Napanne. Its takes a Community to Keep a Farm - A second generation farmer, Peter Oetelaar, has years of experience working the land, rotating crops, companion planting and numerous other tried and true methods resulting in a bountiful harvest to share with local residents and businesses. “A farmer is directly involved in the local food system in the community, affording us some control over what goes into our food supply,” Peter says. “There is nothing better or healthier than knowing you are eating fresh, chemical free, locally-grown produce,” A variety of produce is available in season at Peter’s farm. Root vegetables, such as turnips, parsnips, potatoes, carrots, squashes, pumpkins, beans, beets, corn and much more. Cold storage allows Peter to continue supplying produce well into the winter months. Call ahead to order 613-396-6298 or drop in at 1527 Bridge Street West in Napanee, Ontario. Hay’s Custom Cutting is a family owned and operated Abattoir. We are located in Trent Hills, and serve the outlying areas of Northumberland and Hastings County. Every Wednesday we slaughter beef, pork and lamb under government inspection. We process every carcass to the custom standards of each individual client adding value to their product with additional services; sausages, patties, and custom packaging. At Hay’s we strive to work with local producers to complete a quality finished product for market, farmgate and the freezer. We invite you to visit us, and see the difference family workmanship makes. ROBERT STORRING - CENTURY 21 For those of us living in rural areas, the desire to consume local food can pose quite a challenge. Even though food is being grown all around us, it is sometimes difficult to access it. Farmers markets are one way of bringing together local food producers and eager consumers. A new farmers market in Yarker this summer was a huge success. Another option is to join a CSA (Community Shared Agriculture) in which consumers purchase a “share” of a farmer’s seasonal bounty. Sunflower Farm CSA (sunflowerfarm.ca) is one local example of this model. The Tamworth/ Erinsville GrassRoots Growers is an organization that encourages interest in local and organic food production. (www.te-grassrootsgrowers.weebly.com) Location, location, location – a Realtor’s mantra. I’m a local Realtor, working as a Sales Representative with Wagar & Myatt Ltd. A Napanee Real Estate Brokerage founded by the current Broker’s grandfather three generations past. Napanee and area is my locality. I’m proud of the way local residents, business owners and farmers support each other. A thread of community binds us to a common “all for one, and one for all” attitude whether at work or at play. Please contact me to discuss the merits of buying or selling in this very pleasant part of Eastern Ontario. See my ad in this magazine for detailed contact info. Barry Brummel, Sales Rep. Wagar & Myatt Ltd., R.E. Brokerage. 1-866-461-0631. www.wagarmyatt.com Schell’s Market opened on Valentine’s Day, 2014, in the Loyalist community of Bath, Ontario. Owned and operated by Warren Schell and his three sons, Wade, Brett and Matthew, it is breathing new life into an old concept in a bright and friendly market. Warren’s agricultural background as an Ontario farmer and years of experience as a retail grocer provides the cornerstone of this small business which is committed to delivering fresh, local and wild food goods. Providing local employment, sourcing from local growers and participating in community events are outward signs of inward intention. Schell’s Market offers a taste of old world values for your destination shopping experience.

farm to table

Concerned About Bees and Bee Health? Written by Dianne Dowling, President, National Farmers Union Local 316 (Kingston and Counties of Frontenac and Lennox-Addington)

“Approximately three-quarters of all plant species - including at least 90 agricultural crops - require insects, birds or bats for pollination. Healthy pollinator populations are necessary for food security and for ecosystem integrity,” states an article in the May/ June, 2013 edition of the National Farmers Union (NFU) publication, Union Farmer Newsletter.

The Senate Committee on Agriculture and Forestry held hearings from December, 2013 to May, 2014, on the importance of bees and bee health on the production of honey, food and seed. In its submission to the Senate, May 1, 2014, the NFU recommended a five year moratorium on the use of neonicotinoid seed treatments on field crops in Canada.

Pollinators are already adversely affected by habitat loss, introduced diseases and climate change, but recently headlines have been about neonicotinoids (neonics, for short), a pesticide that has been linked to bee deaths.

The NFU recommended a limited permit system for farmers who can prove their crops will be threatened by pests, and that the treatments be sold separately from the seed, with the costs of the seed and the treatment listed separately.

In July, the Canadian Association of Professional Apiculturalists reported that 58% of bee colonies in Ontario did not survive last winter. The average for Canada was 25% with Ontario’s losses the highest and Alberta the lowest at 18.5%. Many beekeepers and a growing number of bee researchers believe the neonics are weakening bees, making them more vulnerable to viruses, parasites and loss of food supply.

The NFU also recommended the federal government research and widely promote alternative and ecological practices that do not depend on the use of chemical pesticides, and undertake publicly funded research on various pest control agents, including nonchemical ones, as well as monitor pollinator population counts before and after the moratorium is implemented.

In Ontario, seed pre-treated with neonics are used on almost 100% of the corn and canola acres, 80% of the soybean acres and 35% of the wheat acres. Meanwhile crop researchers estimate the treatment is needed on only 10 to 20% of corn and soybean acreages.

The Ontario Beekeepers’ Association also called for a moratorium on neonics in May, 2014. From its position statement, posted at www. ontariobee.com/neonics: “...to break the cycle of overuse and to protect the health of bees, our ecosystems and the viability of Ontario’s beekeeping industry, the OBA calls on the Government of Ontario to enact an immediate moratorium on the sale of neonicotinoid treated seeds on field crops in Ontario.”

The European Union suspended the use of three neonic insecticides for two years, beginning December 1, 2013. In July, 2014, Jeff Leal, Ontario’s Minister of Agriculture, Food and Rural Affairs, announced plans to restrict the use of neonicotinoids. The province will require farmers and other commercial growers to apply for permits to plant seeds treated with neonics. The ministry plans to hold meetings with farmers, beekeepers and pesticide makers, aiming to have a licensing system ready for the 2015 planting season. 26

The full NFU submission to the Senate hearings is at www.nfu.ca/story/ importance-bees-and-bee-health Information on creating pollinator friendly spaces is at www. pollinationcanada.ca Contact your MP and MPP to express your support for research and the reduction of pesticide use.

farm to table

July Provincial Annoucement on Neonics is a Sign of a New Era for Farmers in Ontario Written by Nathan Stevens

The provincial government announced that it is now making strides to deal with the prophylactic use of neonicitinoid pesticides by farmers in Ontario. The goal is to move to targeted use of these chemicals where need is demonstrated rather than using it without regard to circumstances on the ground. From where I sit, there are a few key points to consider on this matter that the sector as a whole needs to recognize moving forward. The first recognition is that the recent provincial election has established the new reality in which it is possible to win a majority of seats in Ontario largely without winning seats in rural Ontario. The loss of this counterbalance to urban interests in this area means that we need to take steps to deal with the social and environmental concerns of our urban neighbours, including adapting our practices to reduce the potential to harm bees. Second, the balanced approach of the Ontario government is reasonable. There are scientists and academics that are weighing in on both sides of the argument, so a purely science-based solution is a long way off. The reality on the ground is that seed companies are providing untreated and treated seeds at essentially the same price, which makes it natural for most farmers to choose the treated seed

“just in case”. Moving to a system where neonics are only used where they are needed by permit will result in real choices and decision-making for farmers. Third, from a stewardship perspective, the simple truth is that the entire industry needs to move away over time from the prophylactic use of pesticides “just in case”. The intensive use of these technologies without the presence of an actual concern as a preventative is wasteful and, moreover, leads to the rise of resistant strains of bacteria, bugs and weeds, which shortens the lifespan of these technologies as a useful tool for farmers. The responsible use of technology should be part of the toolbox of solutions available when a problem occurs, or signs are pointing to a problem being about to occur. The decision on the part of the provincial government to find a way to curb the use of neonics holds important lessons for the agriculture community. We need to understand that urban voter driving choices at the electoral level. We need to understand that rising social and environmental concerns can outweigh economic concerns from a triple bottom-line perspective on sustainability. Finally, good stewardship is about using the right technology in the right time, in the right place, and in the right amount.

fitness

Stair Climb and Incline

When you think of running stairs, what’s the first image that comes to mind? Sylvester Stallone in the 1976 movie “Rocky?” Running on an incline requires enormous effort, but the rewards are worthwhile as you take your cardiorespiratory fitness to another level. If there’s a set of stairs nearby, you already have everything you need to get in shape. Not only are stairs ideal for a killer cardio workout, but individual steps can be used for everything from lunges to upper-body strength moves such as push-ups. Running stairs works all your lower-body muscles including your calves, hamstrings, glutes and quads. The steeper the incline, the more muscles you engage. Running stairs is also ideal if you are an athlete who wants to increase explosive power and speed. Alternatively, using an inclined treadmill places less stress on your knees and hips. Running stairs is more of a highimpact activity that puts your hips through a greater range of motion. If you have mobility problems, running on an inclined treadmill gives you an intense workout without excess stress on your joints. Rather than retreating indoors as the weather cools, keep it outside this fall and reap the benefits of local inclines. Here are two Incline-based workouts that will challenge both the beginner and advanced alike:

Beginner: 15-Minute Cardio Workout 1. Walk up and down one flight of stairs. 2. Run up and run down one flight of stairs. 3. Jump up (two feet at a time) one flight of stairs. 4. Carry weight (as heavy as you can manage) up

and down one flight of stairs.

5. Repeat this sequence for 15 minutes.

Advanced: 30-Minute Workout with Resistance Band Equipment and Instructions To perform the routine, you will need some medium-resistance exercise tubing (a resistance band will work) and a stairwell. After a brief warm-up, perform each of the following exercises in a circuit (one immediately after another), taking minimal to no rest between each set. After the entire circuit has been completed, rest for one minute before repeating. Do the entire circuit three times.

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Use rate of perceived exertion (RPE) to gauge your effort—imagine a scale from zero to 10, zero being no effort at all (sitting in a chair) and 10 being the hardest you can possible work. Get moving Walk up and down the stairs for three to five minutes at an effort level between 3 and 4. Stairway Sprints Sprint up the stairs and walk down. Continue repeating this pattern for 30 seconds. Push-ups Stand at the base of the stairs and place your hands on the third step up (step should be at chest level) in a push-up position. Keep your back straight as you lower yourself towards the stairs and push back up. Perform 10-12 reps. Standing Rows Anchor the resistance band by running it behind or around the stairway banister. Step back far enough to feel resistance on the band. Pull the band towards you in a row as you squeeze your shoulder blades down and together. Pause and return to starting position. Perform 10-12 reps. Biceps Curls Stand on the centre of the band, holding one end of the band in each hand. Bend your elbows (keeping them in contact with your body) as you bring the band up towards your shoulders. Slowly return to starting position. Perform 10-12 reps. Triceps Toners Sit on the second step and place your hands on the step behind you, palms facing away from you. Keep your feet flat on the landing, knees at a 45-degree angle, and lower your body until your upper arms are parallel to the step. Push back up, pressing your shoulders down away from your ears during the entire movement.

Cardio Interval Walk up and down the stairs for three minutes at a 6 to 7 RPE. Bodyweight Squats with Overhead Reach Push your hips back and bend your knees to lower into a squat, driving your elbows back behind your torso as you lower. Press back up to standing and you extend your arms overhead. That’s one rep. Do as many reps as you can in 60 seconds. Bodyweight Squats with Alternating Arm Reach Do the same bodyweight squats you did in the previous move, but instead of raising both arms overhead, reach one arm at a time, alternating arms on every rep. Continue for 60 seconds. Alternating Lunges Step your right foot forward on top of the first step and lower into a lunge, allowing your left knee to bend at a right angle behind you. As you lower, reach with both arms up over your right shoulder. Press through your right heel and use your glutes to return to standing. Repeat, this time stepping forward with your left foot and raising both arms over your left shoulder. Continue alternating legs until 60 seconds is up. Rest and Recovery Recover by walking around on level ground for 60 seconds. Repeat the entire cycle two more times, and then cool down by walking up and down stairs at a 3 to 4 RPE

JOIN A RECREATION PROGRAM TODAY; PROGRAMS FOR ALL AGES, INTERESTS AND ABILITIES.

QUINTE SPORTS & WELLNESS CENTRE WWW.QUINTESPORTSANDWELLNESSCENTRE.CA OR CALL 613-966-4632

Todd Smith, MPP Prince Edward - Hastings

Constituency Office Unit #3 81 Millenium Parkway P.O. Box 575 Belleville, Ontario K8N 5B2

T: 613.962.1144 F: 613.969.6381

Local inclines... Kingston - City Hall – Walking Trail - Fort Henry: trails-at-aglance.ca/CityHall-FortHenry Quinte - County of Hastings Building - Belleville Riverfront Trail – Bay Bridge: ontariotrails.on.ca/ trails/belleville-riverfront-trail

Picton - Belleville - Bancroft

www.toddsmithmpp.ca

products

new & now Skin, Hair, Body, Mind

Helping you to see and be seen

Written by Dyan Perry

This year, it feels as if I blinked and fall was here. I hope you had plenty of days where you were able to escape the daily hustle and bustle to relax in cottage country (or at least poolside.)

Fun or Function, inova opticians has styles For the whole Family this season

Although summer is great, fall is one of my favourite seasons. It’s a time when fashion is in full force, with new trends, colours and must-have pieces for every wardrobe. It’s also the time of year when all the ultra-chic boots flood every fashion store’s window display. But along with all the great fall finds that may migrate to your closet, there are a few health and wellness items that should also be integrated into your lifestyle.

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Your Skin

When the temperature drops, and the air indoors and out becomes dry, you’ll want to ensure that you moisturize your skin regularly. Palmer’s Cocoa Butter Formula products are rich and smooth; they can improve your skin’s appearance and texture and they have the divine scent of cocoa! Enriched with Vitamin E, it makes for the perfect all-over-body moisturizer. A must have this season! maskeraide.com ca.palmers.com

Your Hair

Update your everyday look today!

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It will cleanse, exfoliate and detoxify, and leave you hydrated and ready to take on the world.

After a summer of sunscreens, tanning oils, chlorine from the pool and sweat accumulating on your face and body, your skin could use a bit of TLC. Enter MaskerAide facial sheet masks. This small Toronto-based skincare company has a line of six hydrating facial sheet masks for every occasion. Try the “Detox Diva” to get your visage back to its best this fall – it has amazing ingredients including green tea leaf extract, strawberry and lemon extract, honey and Argan Oil.

Are your strands looking a little less lustrous? After a season of “messy beach hair” and with your highlights growing out, revitalize your hair and scalp with a deep-cleaning shampoo such as Philip B Peppermint and Avocado Volumizing & Clarifying Shampoo. The peppermint is invigorating and stimulating, making for a very refreshing clean. If you’re the kind of person who loves to blow-dry your hair, then you should consider the haircare collection from It Factor Beauty. This product line features their revolutionary VaporBoost ™ technology, which speeds up the natural process of evaporation, lessening the time and effort dedicated to blow-drying. Dry your hair faster, using less product, and have peace of mind knowing that it is free of parabens, sulfates

products and other harsh chemicals. Use the Simply Extra® Blowout Sensation ™ for the perfect blowout style every time! philipb.com itfactorbeauty.com

Your Body Your body is your temple, so leave the kids their chocolate-dipped, rainbow- sprinkled granola bars for school. You want a really delicious and still nutritious granola bar, right? Then grab yourself some of the new CLIF MOJO bars. They come in nine delicious flavours and don’t disappoint. I highly recommend the “Dark Chocolate Almond Sea Salt” and the “Coconut Almond Peanut.” All made with organic and glutenfree ingredients, including organic dark chocolate! Another healthy grab-and-go snack for the entire family is Justin’s various nut butters in convenient squeeze packs. They are perfect for a quick protein and fibre boost (as long as you are not in or on your way to a nut-free zone.) The “Vanilla Almond Butter” and “Maple Almond Butter” are absolutely yummy. Not to mention they also make organic dark chocolate peanut butter cups, for those moments where you deserve to indulge! clifbar.ca/products/mojo justins.com

new & now

Your Mind Your mind is a very complex and fragile thing, and needs to be maintained and challenged from time-to-time in order to stay healthy. But did you know that sometimes listening to music is all the exercise your brain may need? Studies over the years have explored links between listening to music and concentration, including its effect on drivers of vehicles. The conclusion is that, in most cases, music can actually be very beneficial for mental stimulation and concentration. Listening to music can increase the awareness of the driver versus those who preferred driving without music. However, this only holds true as long as the music isn’t playing at an alarming volume and/or bass that is distracting to the listener. With the link made between music and concentration, some modernday workplaces have opted to have a radio playing in the background throughout the workday, and others allow their employees to listen to their own music with ear buds while they work, providing they aren’t disrupting those around them. Music on-the-go is in high demand. Whether you walk, drive or take the bus, the chances are you listening to music somewhere along the way. Deezer is an amazing streaming service that allows you to create your own playlists, save favourite songs, albums and artists, as well as giving you access to music charts’ top hits and the ability to explore music that is trending. Monthly plans include web and/or mobile access. But Deezer’s best feature is that, compared with any other streaming service I’ve tried, their team of music editors give by far the best music suggestions for you based on your listening patterns. Create yourself a nice playlist for your walk to school or to stream in your car for the drive to work, and enjoy your favourite music without any annoying commercials. deezer.com

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eos – Smooth Sphere Lip Balm in Pomegranate Raspberry Delectable flavours that you can get away with having on your lips without resulting in a lifetime on your hips. Available at evolutionofsmooth.ca

SuperSmile – Quikee in Icy Mint Remove the toughest of stains and whiten your teeth on-the-go without brushing or rinsing. Available at supersmile.com

MAC Cosmetics – In Extreme Dimension 3D Black Lash Achieve sought-after cinematic lashes with this new clump-resistant, non-flaking and non-smudging mascara. Available at maccosmetics.ca

ASICS – Women’s Lite-Show™ Running Jacket in Black/Sequin print The softest, most comfortable running zip-up you will ever own! Visit asicscanada.com to find a retailer near you

Make Up Forever – Mist & Fix Set your makeup with this long-lasting and moisturizing mist. 32

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Banana Republic – Black Trench This classic trench comes in black with quilted insets adding a dash of flare to this wardrobe staple.

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Dyson – Animal DC66 vacuum Go from carpet to hardwood, dirt to fur experience a truly revolutionary clean. Visit dysoncanada.ca to find a retailer near you

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Umbra – Aquala Bath Caddy Experience bathtime like never before; holds your book/tablet, wine glass and bar of soap. Available at umbra.com

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mindfulness

Healing Beyond Dysfunction: Finding Hope and Support Written by Sandie Sidsworth, Executive Director, Canadian Mental Health Association

I dread having to speak about what dysfunctional families mean – because, frankly, I believe every family experiences episodes of dysfunction with various life events that happen to all of us. What separates true dysfunction is the resiliency of the family unit to re-establish equilibrium, and move back to their normal patterns of interaction and support. We see horrific examples of dysfunction every day in the news, with abuse, neglect, addictions and even death played out within the family structure. Each time we ask the question: “What happens when the children who live within a dysfunctional family become adults?” As a staff member of a community mental health counselling agency, I find some of the best front-line social workers, domestic violence workers and sexual trauma support workers come from a historical background of dysfunction. Their life experience provides an empathy bridge that helps them connect with clients in a way that identifies hope for a better life. As one moves past the hurt suffered as a child, you need to build strong coping mechanisms in order not to fall into familiar patterns. I also firmly believe that there is an example of hope beyond the pain that these workers consistently demonstrate in their supporting roles. I grew up in a home with a mother who was working through mental illness for the whole of my childhood – many periods of institutionalization happened when her world grew too dark for her to cope. Being the eldest child, it is easy to understand why my life path has brought me to this role as a worker. Yet, growing up, I can remember that we were a family, and the love I have for my younger sister has strong roots in that early part of our lives, and my sister will always be my hero for how she loved my mother unconditionally.

Some of the common characteristics demonstrated by adult children who grow up in dysfunctional families are: • • • • • • • • • • • • •

Having to guess at what “normal” is. Difficulty following a project to completion. Struggling with telling the truth. Judging themselves harshly – sometimes without mercy. Having fun is difficult – always having to be responsible makes fun a difficult concept. Taking life very seriously. Having difficulty with intimate relationships – trust is difficult. Overreacting to changes that they have no control over. Seeking constant approval. Feeling they are different from other adults. Being either overly responsible or irresponsible. Being loyal – even if that loyalty is not deserved. Strong impulsivity.

The most important thing to understand from this list is that if you feel your life is impacted by some, or even all, of these characteristics, it is possible to seek support through various means to lessen the negative aspects that could be interfering with your relationships and your mental health. For anyone identifying that they have been shaped by dysfunction in a family, Alcoholics Anonymous has developed a good community model for adult children of alcoholics. Faith communities as well have evolved programming that works with an individual’s spirituality for a direction in wellness. Finally, there are numerous mental health and counselling agencies with programs in our community that can help you move forward. Taking control on who you want be is the first step in healing beyond dysfunction. 34

mindfulness

Mindfully Dealing with Controllers: Free yourself from Manipulation Written by Florence DeLine

Having someone with a controlling personality in your life may be difficult, especially if it affects the ones you love. Controllers are verbally toxic and selfish. Sometimes they overstep the laws of communication, causing resentment from the ones they have attacked.

Whether spouting unsolicited advice on how you should run your life, or using terse comments to put you in your place, their words can range from irritating to abusive. What’s most infuriating about these people, is that they usually don’t see themselves as controlling--only right. They often play the victim.

When you mindfully deal with controllers, you can free yourself from their manipulations. Knowing how they operate will let you choose how to interact with them.

Tell them as little as possible.

There are many kinds of draining people; however, the controller is the most exhausting. They have an opinion about everything, disagree at your peril. They’ll invalidate your opinions if they don’t fit into their rulebook. They will belittle you as a result, to anyone who will listen.

If you begin to feel that you can’t speak or breathe without being interrupted or insulted, you have a controller on your hands, and you need to do something about it.

The less information they know about you, the better, because they will be unable to use the information against you. Being around this type of person can take a toll on your own mental health, so simply be selective about what you share. Remain positive!

Remove yourself from the equation. If by any means you can step around the controller, then do it. This action may cause them to become upset with you, because they cannot get to you. For your own peace of mind, avoidance may be the only answer. They most likely will not be able to figure out why you are distant.

Agree with them.

Hastings and Prince edward BrancH

Providing ServiceS for our communitieS Housing for Homeless & risk of Homelessness for individuals and families anger management for men and Women

If you try to argue, they might just hold a grudge that can last from days to years. Remember, controllers tend to mull over perceived hurts and injustices by you, and believe them to be true, whether they are or not. The controller usually hates to be challenged. If they are challenged in a situation whether at work or at a family event, no good comes from it.

If they are begging for attention – let them have it. Most controllers need to have attention when in a group or family event setting. Be ready for eye-rolling if you participate in the conversation or make a comment that outshines theirs. When a controller is getting the attention they so desperately need, they’re quick to put you in your place if the spotlight is taken off them.

Wellness support group depression support return to Work Counselling and support Hoarding support support groups for family members

They show favouritism to get your attention. What better way to get you to do something, than to make you feel as if you are being left out? This type of manipulation is a desperate attempt to regain control over you. They may say: “Look what so and so did for me.” The power they get from winning by this tactic is fierce. You will have conflict with coworkers or siblings involved, each time you give in to this bad behavior.

Finally, do not allow them to get you down. Canadian Mental HealtH assoCiation, Hastings and PrinCe edward BranCH 41 oCtavia street, Belleville, ON • K8P 3P1

Remember that you are in charge of you. If this type of person is affecting your life, you have to make choices. Whether you choose to distance yourself from this person, cut them off altogether or handle them with grace, remember that you don’t have to be manipulated by anyone. Period.

Tel: (613) 969-8874 • Fax: (613) 969-8294 e-mail: ssidswOrTh@hasTiNgs-cmha.Org

mindfulness

Noise Induced Hearing Loss Written by Debra Wilson, M. CI. Sc. Aud C. Registed CASLPO

Recently, our family decided to adopt another dog as a companion to our older one. After months of searching online, we finally found a potential candidate. I visited a local humane society to meet the newest member of our family. The kennel had a warning sign indicating that hearing protection was required in this area. After entering the room, the barks from the excited dogs began to reverberate off the concrete walls and floors, assaulting my ears. I had no doubt that anyone who spent time in this room would risk noise-induced hearing loss. In my audiology practice, Iâ&#x20AC;&#x2122;ve seen many clients who have suffered hearing loss due to excessive noise exposure. Most clients developed their hearing loss due to occupational noise exposure during the times when industry had no regulations for hearing protection. Now, hearing protection is required when work areas exceed levels of approximately 80-85 decibels. In general, hearing loss can be caused by volumes over 80 dBA. Louder volumes and longer, or repeated, exposures increase the damage. I live in a rural community, and often see clients who are farmers or hunters. Farm equipment can easily produce sound levels in the range of 80-115 dBA. Those people who work with tools such as chainsaws or leaf blowers, expose themselves to sound levels of a deafening 80-120 dBA. Riding and gas mowers can produce sound levels in the range of 80-90 dBA.

For comparison, a rock concert can be 110-130 dBA. While newer equipment can lessen the risk due to noise-abating designs, hearing protection is still necessary. Hunters are at particular risk, due to the sudden and excessive burst of sound, which can be 135 dBA, a level where only a single exposure can damage hearing. Recreational noise exposure can be just as damaging. Studies in the United States have indicated the number of hearing-impaired children has been increasing over the years, and may be attributable to accumulated dosages of noise. For example, time spent with loud music, arcade noise and in sports arenas can add up to potential hearing damage. Fortunately, hearing protection is easily acquired and there is a wide variety of choice, ranging from foam plugs to earmuffs and custom made plugs. Custom options are available, such as the ones my son uses to dampen the volume of his trumpet. As for our new family member, no noise protection required here, as he has hardly made a peep since arriving home from the shelter.

HEARING CARE Do you work in the farming industry? If yes... Are you exposed to loud noise at your workplace? If yes... Do you have ringing in your ears? If yes... Do you hear, but not understand? If yes... Is the TV louder than your spouse would like? If yes...

...you may suffer from Noise Induced Hearing Loss.

Call Helix today to book an appointment. 877-685-5327 | www.helixhca.com

146 Oliver Rd. Campbellford, ON 705-653-5962

147 Pinnacle St. Belleville, ON 613-966-6424

78-80 Dufferin St. Unit 130 Perth, ON 613-267-5235

94 Brock St. Kingston, ON 613-546-5282

(By appointment only)

64 Ontario St. Trenton, ON 613-966-6424

(By appointment only)

2437 Princess St. Suite 203 Kingston, ON 613-542-9512

family strategies

Once Upon a Child Written by Monica Hemstock

Once upon a time, children were allowed to be children. They played outdoors, rode their bikes and played with balls, read books, daydreamed and talked to their friends, imaginary or otherwise. The job of a child is to play. Let us, as adults, not rob them of a healthy childhood. Children need love, time, books and nature in order to thrive. Just as it is important to feed children nutritious foods for their bodies, it is essential to be conscious of what is being absorbed into their minds. More and more material is flowing into the marketplace that is dystopian and frightening for kids. It can make them feel unloved and unsafe. This affects their self-esteem and their confidence. It can cause them to ‘act out’ in ways such as bullying, or can lead to a tendency to withdraw, becoming silent and uncommunicative. Children come into the world full of curiosity and faith. They are loving and innocent. We need to allow them their innocence, at least until the age of ten. Shifts in the world, and in our society are resulting in expectations that are highly stressful and beyond some children’s capacities. Research shows that some children are now suffering from ‘burn out’ by grade three as a result of subjects such as art, music, geography and sports being replaced with an inordinate amount of quizzes, tests, and examinations because school budgets have been cut. These cuts, especially in the area of music, occur even though we have long known that if we want good scientists and mathematicians, we must have music lessons.

Why are we exposing children to violent movies and violent books? Do we think we are preparing them for reality? Or do we feel we are toughening them up for a competitive world? If so, we are out of touch with what this New Age is all about, because competitiveness is out and co-operation is in. Highly conscious parents are waking up to this great shift in thinking. Children born to such parents are actually the children who are being prepared for the future. In the new world of climate upheaval and rapidly disappearing species and resources, – the ability to love and cooperate is what is valued and rewarded. Unfortunately, children whose parents are encouraging them to spend a lot

of their time on their digital toys, and seeing life mostly through a computer or television screen, are projected to actually fare poorly due to their lack of problem-solving skills. Children allowed plenty of play time away from computers and screens, are nurtured to connect first-hand with life. There is time and space for their inner life to be nourished through storytelling and other forms of creativity. One of the many reasons that I write innocent-themed books for children is because after many years of working with the ‘inner child’ of my adult clients, I have experienced the grief they share with me over how they were forced to grow up too soon. www.awakeningspirit.ca

family strategies

Deep Breath: Calming the Stress of School Written by Ashley Wightman, Learning Consultant

So it’s happening again. Your child has come home from school, almost in tears because of (insert problem of the week – poor grades, upcoming exams, teacher conflicts, too much homework… and on and on.) If there is one wise, but perhaps unconventional, approach to reduce school stress, it is this: try not to take it so seriously. Remember, school is only one learning resource among many. While it is important to manage stress (which can lead to significant issues down the road, if left unresolved.) focusing on creating a joy of learning will, in general, lead to less anxiety about tests, homework and grades. Most kids will study naturally and enthusiastically if they’re able to do it in their own way, at their own pace, and by following their interests. Such freedom isn’t always possible in school, but there are a few positive approaches to ease the pressure and help them become more carefree and engaged in learning.

Great education is not about memorizing facts. It is about knowing how to find information, use resources effectively, deeply understand a subject, and apply knowledge by creating things and helping others. We must keep the end goal in mind – what kind of adults do we want our children to become? Ones who love reading, but are maybe missing a few facts? Ones who start their own successful businesses, but who flunked algebra? Encourage kids to pursue their passions and talents in their free time, or speak with teachers on how to incorporate those passions into work and projects. While you’re at it, see if you can negotiate for alternative assessment – instead of tests and homework, could your child undertake a portfolio or exhibit? Schoolwork is set by school boards and usually the individual teacher, so there’s some wiggle room. You can also create the right home conditions for wonderful learning –an awesome work area, fun outings, abundant materials and books, downtime and rest, respecting different styles, and managing stress. Finally, perhaps one of the most significant things you can do as a parent is to show that you are passionate about learning too - in your own wild and unique way! Ashley Wightman runs Curious Life Consulting, to help youth create personalized learning and work. She would love to hear from you at: www.curiouslife.ca

YMCA Membership Join today and enjoy all the benefits of the YMCA ALL NEW Cross-Trainers, Treadmills with Personal Entertainment Systems NEW Free Weights, NEW Selectorized Weight Machines, Fitness Classes and Aquafit Classes and more changes coming in 2013 including: • 8 windows on the track level • new gym flooring and basketball backboards • rebuilt saunas • Membership Desk completely redesigned • improvements made to the areas leading to childcare • exterior painting and signage upgrades Exciting times ahead in 2013 Join as a family; Adults receive all of the above and children receive access to the YMCA plus swim lessons and 2 dry land programs per 12 week session For more information contact one of our Membership Branches or visit our website www.ymcaofceo.ca

YMCA of Central East Ontario

Belleville and Quinte Region YMCA of Central East Ontario Belleville Branch 433and Victoria Avenue Region Belleville Quinte Belleville, Ontario K8N 2G1 Tel. 613 966-9622 • Fax 6131 962-9247 City of Quinte West Branch 50 Monogram Place Trenton, Ontario K8V 5P8 Tel. 613 394-9622 • Fax 613 394-8223

Belleville Branch 433 Victoria Avenue Belleville, Ontario K8N 2G1 Tel. 613 966-9622 Fax 6131 962-9247 City of Quinte West Branch 50 Monogram Place Trenton, Ontario K8V 5P8 Tel. 613 394-9622 Fax 613 394-8223 Rednersville Road & Hwy 62 www.thedressingroombelleville.ca

family strategies

Using Physical Fitness to Help Heal the Soul Written by Orlena Cain

As I continued to weight train, I began to welcome the pain that an abusive childhood made me fear. I had always associated that feeling with anger. Now, it felt different, and it was good. The pain healed, and was my body’s release of all that had built up inside. I started to feel strong again and the more I was challenged in a controlled and supportive environment, the more I soared. My heart felt light and my head felt clear.

A year ago, I wanted to make a change in my life. I wanted to physically challenge myself in a way I hadn’t before, and may have been too afraid to try. When I set out on my journey, I knew it would be challenging, but I was not prepared for the emotional journey that I would face through my sweat and tears. I’d experienced a very public end to my marriage, and I was devastated by the loss. Abandonment issues resurfaced from my childhood, worthlessness and a feeling of extreme failure boiled through me. I had opened my heart, one that I had worked so hard to protect. How did this happen? As a child through to my teens, I was told I was never good enough - even when I did the absolute best. I won first place at track meets, won trophies and excelled in my scholastic studies, yet I was rarely praised.

An abusive step-father made my childhood an unhappy one. I smiled on the outside, but inside my soul was restless, angry and in pain. So much became internalized. I had been carrying it around inside me, pushed down deep, where I thought it was laid to rest. It was not. I have always been an active person. I was athletic in my youth and exercised for the purpose of health throughout my life, but I never actually weight trained. With resistance training, it made me relive emotions that I actually thought had been laid to rest. When I started training with Sergio Gioia at Body by Sergio, I knew I was in for a challenge. Symbolically, I felt weighted by past emotion and the weight training made me feel lighter. Each week, I welcomed the burning sensation in my body from the intense workout, because it let a little more of the pain out.

UNITED AGAINST CHILD ABUSE 40

Sergio is much more than just a trainer to me. He is a mentor and has been a great friend. He changed the way I felt about myself from the inside out. He believed in me, he understood what I felt inside, and he helped me go after the things I feared the most. I know now that it was all for the better, not just physically, but mentally and emotionally too. Unlocking doors that have been closed for a long time is sometimes better than leaving them closed for fear of what is behind them. Fear now has come to mean FORGET EVERYTHING AND ROAR! I’ve also realized that if I could feel this good, maybe others can too. I hope that sharing my story will help others turn to physical fitness to heal the soul. One by one, each goal made me feel really good inside. Life changed for me. Orlena Cain is the spokesperson for the Ontario Association of Children’s Aid Societies.

OCTOBER IS CHILD ABUSE PREVENTION MONTH United against child abuse, Eastern Ontario is dressing in purple on October 17th in recognition of Child Abuse Prevention Month.

Break the silence, use your voice and join us in keeping kids safe! You can also make a difference in the life of a child by opening your heart and home as a foster parent. For more information on fostering call 800-267-0570.

family strategies

IF IT IS TO BE... ITS UP TO ME Written by Grace Joubarne

Victimhood and learned helplessness are life-crippling psychological approaches to life, established in childhood as a result of being repeatedly subjected to situations where the child simply could not overcome adversity. Negative self-talk and regurgitation of past disappointing events convinces them that life is hopelessly rigged against them. Anxiety, depression, phobias, fears, shyness and loneliness can all be significantly exacerbated by helpless behaviors. Victimhood and learned helplessness have dire consequences: strained relationships, constant reliance on others’ opinions, and the generation of negative thoughts, behaviors and energy resulting in harmful physiological reactions, such as the release of the stress hormone ‘cortisol’. Those who have become disempowered this way often use statements such as “I’ll try…”, or “I hope…” Using advanced hypnotherapeutic techniques while my client is in a state of hypnosis, I help them harness their innate ability to remove unproductive corebeliefs about their safety and personal value. They can then heal themselves of self-disempowerment, depression, anxiety, fears and phobias and all manner of unwanted reactions to life circumstances to fully understand and embrace the most powerful ten two-letter words in life: If it is to be; it is up to ME!

maturity matters

Creativity - The Fountain of Youth Written by Rachel Comeau

We all know the importance of ensuring that our children experience a healthy dose of creativity as they are growing up, but did you know it is also important to engage in creative activities in our golden years as well? Child development guru, Jean Piaget once said, “If you want to be creative, stay in part a child, with the creativity and invention that characterizes children.” While most self-respecting seniors are not likely to pick up a crayon and scribble on the walls, or bang on a pots-and-pans drum set with a wooden spoon, there is a place for creative exploration in the later seasons of life. Research has shown that keeping the brain active and learning new skills is incredibly important throughout life, but especially so in your golden years. According to research by Gene Cohen, M.D., and author of The Mature Mind: The Positive Power of the Aging Brain and expert on the health benefits of creativity in older adults, engaging in creative activities helps maintain mental acuity, physical health, and independence. Creative folks visited their doctors less frequently, took less medication and were less lonely. In essence, being creative will help stave off some of the negative effects of aging through increasing brain plasticity. Or as Sophia Loren eloquently puts it: “There is a fountain of youth: it is your mind, your talents, the creativity you bring to your life and the lives of people you love. When you learn to tap this source, you will truly have defeated age.”

Residents at Season’s Dufferin Centre, an active retirement residence in Trenton, Ontario who participated in a monthly art class had this to say about why they create: “My thinking about arts-related activities is they can give you something that nothing else can give you, it changes my moods. It is what keeps me going!” – Connie “In life, you have to have fun as well as be serious.” – Eleanor “It is like being in kindergarten again; playing with things I’ve never used before!” – Lisa It is great to see the residents, regardless of their mobility or cognitive abilities, laughing and giggling as they try new arts and crafts, like making duct tape roses, or sprinkling salt on their watercolour paintings and watching the reaction.

Creativity is more that the arts though, as we are all creative beings. We create every time we make food, select an outfit to wear for the day, style our hair, design our gardens, plan a vacation, solve a problem - everything we do involves an element of creativity. Being creative means exploring new thoughts and ideas, trying new things, playing and learning without limiting yourself with expectations and outcomes. So, pick up your paintbrush, your mixing spoon, your hairbrush, or even a roll of duct tape and follow Lisa’s lead. Let your unconscious mind loose. Pretend you are in kindergarten again, and play with things you have never used before. Don’t worry about the outcome. Just relax, have fun and get your creative juices flowing. After all, creativity is your key to the fountain of youth. Art for Everyone! (613) 885-9840. rachel@artforeveryonetrenton.com

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healthy pets

Trick-or-Treat: How to Keep our Furry Friends from Being Overwhelmed Written by Dr. Kristina Bennett

Candy is flying off the store shelves. Costumes are being planned. Trickor-Treat routes are being mapped out. Halloween is almost here, and parents and children alike anticipate a big night. But wait… Halloween may be fun for you and your human children, but it can be pretty spooky for your furry kids. Cats and dogs aren’t always fans of the neighbourhood candy hunt. Doorbells constantly ring and strangers in weird costumes invade their domain. Too many sights! Too many smells! Too many sounds! Here are a few tips to keep Halloween safe and fun for the entire family.

Halloween candy can cause chocolate poisoning in dogs and cats. As the candy accumulates in the treat bag, resist the temptation to share it with your pet. Chocolate, in all forms, as well as artificially sweetened candy can be dangerous for dogs and cats, and lots of dogs gobble up candy - wrappers and all. Even natural treats like apples should be off limits for your dog or cat if they are not accustomed to them. Intestinal upsets, blockages, and pancreatitis can result from eating items not normally on your pet’s menu.

Trick-or-Treating do’s and don’ts. With all the excess foot traffic, it’s best to leave your pet at home as you walk the neighbourhood with your child. Even dogs familiar with their exercise route are thrown

off course by the extra people on the path, and may become agitated. Also, scary looking humans that approach for a friendly pat on the head may not be perceived as friendly to an overwhelmed dog. Nothing ruins Halloween like an unscheduled dog bite. If your pet stays at home during Halloween, make sure it is in a secure area. Frightened dogs or cats may scurry through an open door while you dish out candy. Others become very territorial as strangers approach their home turf. Keep pets in another room or safely on leash as you greet Halloween visitors. Besides, they may appreciate the solitude. The 39th ring of the doorbell can be pretty aggravating.

Pet costumes can cause catastrophes. A lot of pet owners dress up their dogs and cats for Halloween. If you are inclined to dress up Fido or Fluffy, please make sure their attire is comfortable. A tight costume that constricts movement or respiration is a health hazard. Don’t let costume hats impede vision or hearing. Your dog or cat needs all of its senses intact.

Go ahead and celebrate Halloween, but with a cautious eye toward pet hazards. Buy the candy, plan the costume, map out your Trick-or-Treat route. With a little planning, Halloween can be fun for everyone.

Fall decorations can also be dog and cat health hazards. While decorations set the Halloween mood, be sure that your pet does not nibble on your most tempting displays. Your hand-carved Jack-o’lantern is non-toxic, but too much pumpkin can upset a pet’s stomach. Also, keep decorative corn out of reach. These fall-coloured corncobs are pretty to look at, but can obstruct the intestinal tract, resulting in an unwanted surgery and hospital stay. Make sure decorations are safely presented. Candles inside carved pumpkins are fire hazards if toppled by a curious dog or cat. Keep electrical cords for holiday lights out of reach as well.

Dr Kristina Bennett 213 Dundas St E Belleville 613-969-2273 www.fosterparkpethospital.com

Compassionate care for the pet you care so much about. 44

healthy pets

Our Pet is Getting Old Written by Cheryl LePine, Quinte Humane Society

My pets are family. I look at my dogs and cat every day and fall in love. They give me their love unconditionally and make me feel whole. When I get home from a long day, our dog’s tail is wagging so fast that she might just take off to the sky! Our dog Wishes is now 15 years old. She was given that name by my daughter Victoria when she was just four years old. Victoria had been asking and asking with every visit to Santa Claus, that he have a puppy in his sack for her. So one Christmas Eve, Santa arrived a bit early and left a tiny white pup in a stocking. Victoria’s face was full of joy. We asked what she would call this little fur ball, and without hesitation Victoria announced: “WISHES - because I wished so hard for her.”

Now, Victoria has finished college. She chose a school close to home, so that she didn’t have to leave Wishes behind. Wishes is getting slower, and is most likely totally deaf. Wishes has always slept on the bed with Victoria, but now finds it too high to jump on, so she has a cozy little bed on the floor. Her appetite is still good, and even though she is over 100 in people years, she gets around a bit better than expected. Wishes sleeps almost all the time. She gets tired going outside, and is coping with all the lumps and bumps that are appearing. How do we help our daughter prepare for what will be coming in the near future? How do we say goodbye to our little pup that just seemed to always be a part of our life? This may just rip our hearts out. I can barely fathom this loss.

From working at the Humane Society, I have seen so many wonderful pets pass over the rainbow bridge, but saying goodbye to your own pet is one of the most difficult things that can happen. Euthanization is simple to do - a needle that just stops the heart. It’s painless for the animal and they just go to sleep peacefully. It is a humane thing to do if your pet is suffering. It just hurts so much for us. Some people get their pets cremated or make a memorial book of pictures. Some plant a tree and bury the urn below. Others have named a memorial charity after their pet, such as the Farley Foundation where others can donate to help pets that need surgery when their owners can’t afford it. Making a donation to a local humane society can do so much for helping other pets with a variety of incurred costs. Also, when ready, adopting a shelter pet can help. It gives an animal a second chance for a better life and also opens up space for another homeless animal. All pets, just like Wishes, will finally get to a point where it’s time to cross over that bridge. We know Wishes’ pain will be gone, and she will be running and playing in meadows that never end. I will always remember Wishes’ tail wagging so fast, almost taking off to the sky. I wonder if she was always just practicing for the journey?