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Dr. Brett Cerqua

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w w w. e a s t hi l l d e n ta l . c a

publisher’s message

Sometimes, daily life gets the better of all of us.

The routine can sometimes become a grind, even with exercise and a healthy diet, you start to feel tired and uninspired, and you find your energy levels dropping with each passing day. Stress, finances, relationships, work and raising kids can all be contributing factors.

If you ever feel like this, a road trip could be the perfect solution. Wherever your own internal compass leads you, I think (or hope at least), we’ve all experienced the need to get away at some point in our lives.

Like life itself, a good road trip is never about the final destination, but the twists, turns and experiences in getting there. At its heart, a road trip is a journey of discovery, and it can be the perfect way to take a break and re-energize.

For me, it has the same effect as meditation. A chance to breathe, relax and tone down a busy mind.

You don’t need to go far to experience the spirit of the road. A tank of gas can go further than you think and just remember, it’s not the destination that matters, so take your time, and if your plans change along the way, great, embrace it. The moment an idea jumps up and grabs you out of nowhere could be the best idea you’ve ever had.

You learn a lot about yourself when you are alone without anyone else for company. This is especially true when you are on the open road, and there is no one else for miles and miles.

People often go travelling in order to “find themselves”, and at the end of your journey you will have almost certainly made some discoveries about yourself, some of which may be surprising.

Travelling with a companion or a few friends might just show you a different side to someone you thought you knew well. It’s a chance to open up about yourselves; share your fears, your current situations and feel a sense of joy that perhaps was missing in your life.

If you want to escape the everyday routine and enjoy something different, embarking on a short journey may force you out of your comfort zone. When you go exploring, you will get involved in adventures without even seeking them, and when you return, the challenge will have revived your senses.

Adventures are not just “for others”, or for those who are fitter or who have been training all their lives. Or for those who don’t have to balance work and family: adventure is for everyone.

I don’t know yet where my internal compass will lead me, but I try to keep an open mind, and look to the people who inspire me, and to things I wish I could do, but discarded as impossible.

I can’t think of a better season than autumn to enjoy its beauty, and hit the open road.

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Contributors Natasha Turner, ND

Tamara Segal

Michelle Durkin, ND

Sharon Harrison

Carolyn Cof fin

Dianne Dowling

Kris Bonn Alexandria Barker Jacquie Blanchette Dr. David Suzuki Sarah Hutchison

Carson Arthur

Dr. Natasha Turner, ND Dr. Natasha Turner, ND is a regular contributor to various publications and television programs as a natural health expert. Shows like The Dr. Oz Show, The Marilyn Denis Show, Canada AM, CP24, CTV News, Breakfast Television, Rogers TV, Shaw TV, and more have used her expertise to educate audiences. Print publications include SELF, ELLE, Glow, Canadian Business, Health, Today’s Parent, Lush The Magazine, Alive, National Post, Metro, Tonic, Vista, Fit Life, Cocoa, Viva, Healthy Living Now, Get Outside, and several websites, including a regular column for Chatelaine.com, Blisstree.com, and Huffingtonpost.ca.

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Carson Arthur, Landscaper Carson Arthur is a global landscape designer with a focus on eco-friendly spaces. For 15 years, Carson has taught homeowners how to raise the value of their homes through outdoor renovations.

Carson started his television career as a behind-the-scenes prop coordinator for a national garden call-in show. Very quickly, Carson turned an opportunity to host his own show into a landscape design staple.

With international coverage, Carson has become a voice of environmentally-friendly landscape design on a global scale.

@carsonarthur carsonarthur.com

Dr. David Suzuki, the David Suzuki Foundation

All rights reserved. No reproduction in any form is permitted without written permission of the Publisher.

Material contained in this publication is intended to be of informational and educational interest. If you have a medical condition, seek the advice, supervision and assistance of a qualified health care professional.

Views and information expressed in editorials, articles and advertising are solely those of the individuals and professionals providing them, and do not necessarily reflect the opinions of the Publisher or affiliates, and as such, the Publisher will not assume the responsibility for loss or damage arising, directly or indirectly, from the content provided.

Dr. David Suzuki, Co-Founder of the David Suzuki Foundation, is an awardwinning scientist, environmentalist and broadcaster. He is renowned for his radio and television programs that explain the complexities of the natural sciences in a compelling and easily understood way.

Dr. Suzuki is also recognized as a world leader in sustainable ecology. He is now Professor Emeritus at UBC.

@davidsuzuki davidsuzuki.org

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mindfulness

“I haven’t been everywhere, but it’s on my list.”—Susan Sontag.

Have Vision, Will Travel Redefining the desire to roam Written by Sharon Harrison

After a summer spent relaxing, taking vacations or visiting family and friends, autumn seems an odd time to be thinking about travel. For some, it is the best time of year to take up the challenge as fall travel options can offer more flexibility.

The weather is often more agreeable, accommodation and flights cheaper, the price of gas magically goes down, the kids are back in school and things are generally a little more relaxed.

The travel bug can take hold sometimes without warning, and for some it is a call they must answer.

Others will wander and discover, seeking out new things for a few years, but once it’s out of their system, the pull for adventure subsides as life gets busy. Sometimes, the need

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for exploration resurfaces once family has grown and flown, and desire and finances allow for greater opportunities.

Travelling doesn’t have to be a visit to a far and distance land. The German word “wanderlust” first used circa 1850 is defined as “a strong, innate desire to rove or travel about”. The desire to roam could mean driving an hour from home to explore a new place. The destination need not be a thousand miles away; it could just as easily be one hundred miles or less from base.

Whether you decide to rove far or near, for some a trip of a lifetime, often to an exotic locale, is a mustdo on their agenda. It could be a bucket list item or a way to mark a significant milestone. The trip may be a solitary one, perhaps to forget a bad relationship or simply to allow thinking time away from everyday

schedules. It was Julia Roberts who showed women everywhere just how this can be achieved in Elizabeth Gilbert’s book and cinematic adaptation of Eat Pray Love. Would you have the courage to travel alone to places unknown?

Travel in its many forms can be many things to many people. It can teach the intrepid traveller new things, educate us, change our outlook on life; make us more creative, inspire us, fill our minds with extraordinary ideas, exposing us to different cultures, showing us different places and perhaps most importantly, introduce us to people who we may not get to interact with on an average day. Travel can broaden horizons and the mind, allowing us to grow and develop as individuals.

Going on a jaunt can mean pressing the reset button as it may even alter the path and direction we may take going forward.

mindfulness

Not everyone has the opportunity to discover new and extraordinary lands because adventure isn’t always a possibility. But what about virtual travel? Online browsing has never been easier to access: almost every town in the world is there, right at our fingertips waiting to be discovered and explored. While knowledge was once gained mainly through books and in libraries, thanks to people, the internet, Google Street View and more, we can view almost any place from almost any location on the planet.

Why not stay home, pick a country or a town at will from a map, insert a place name into a search engine and see where it takes you? Or grab a few travel books or magazines from the library or bookstore. Call it travelling without travelling as we allow ourselves to be transported to the other side of the world in a few clicks of a mouse or from the pages of a book. Some call it desktop travelling, others virtual touring, but why not allow your computer or device to take you far and wide while you redefine what travel means to you? Check out local hotels, the city’s

art galleries, places of interest and the sights and sounds of a random place without ever leaving home as you embark on your unique journey.

Travelling should always about the journey rather than the destination and can be a reminder of what we can achieve as individuals; it refocuses the mind, and if we glean nothing else from it, it allows us to dream of adventure and exotic places, people and food, and maybe even love. It’s about connecting, stepping outside our comfort zone and satisfying a need.

Embarking on an excursion can make you feel good, filling you with wondrous thoughts, providing you with new ideas to pursue. And while travelling can be an exhausting experience, it also has the ability to replenish energy stores and renew our enthusiasm and zest for life.

While planning is key for any adventure, not least because it can save you time, trouble and money, simply taking off, spontaneously following paths unknown is greatly encouraged as you let the road map

your way. Whether it’s defined as wanderlust or something else entirely, the desire for discovering new places, the lust for a change of scenery, or the need to simply wander maybe just what the doctor ordered.

Travel is good for brain and heart health.

Known to decrease depression, increase happiness, lower stress levels, help with anxiety and improve mood, travel can expand the mind, expose you to new people, new places and new situations. Taking time off can make you more productive at work and improve personal relationships, and the benefits to our mental health and self-esteem are extensive and long lasting.

Next time you decide to stay home rather than take a trip, even a short one, consider this: those who make travel a part of life can generally expect a longer life expectancy. And what better way to celebrate United Nations World Tourism Day which falls annually each September 27th.

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wellness

Escaping the Worry Whirlpool Written by Alexandria Barker

Have you ever been caught up in a whirlpool?

Everything spins so madly you don’t know which end is up and fighting against it leads only to exhaustion. A worry whirlpool is much the same. Something is causing incessant worry, making your head spin. The resulting negative thoughts cause stress and anxiety, and fighting it only draws you in deeper.

Not only that, but because thoughts become things, your worrisome thoughts are vibrating out and matching up with other equally undesirable thoughts, conversations and situations, until it seems your whole life is turned on its head.

If you can’t fight your way out, how do you escape this downward spiral?

The obvious solution is to stop thinking those thoughts, but this is much easier said than done because the Law of Attraction is keeping them coming.

It’s much easier to distract yourself by taking a nap, watching a movie or visiting a friend. This will give you the mental space necessary to begin thinking different thoughts. You won’t shift directly from worry to happiness, but you can bridge your worrisome thoughts by repeating phrases such as, ‘things always work out for me’ or ‘I don’t have to think about that right now’ to break the cycle.

Think of a well-worn path in a field.

It’s easy to keep going down that path because the weeds have been trampled down. You don’t have to think about where you’re putting your feet, it’s become automatic. When you make the decision to take a new path, it’s difficult initially but gets easier each time you use it, while the old path grows over and is forgotten.

It’s the same with your thoughts.

Each time you choose the new path it becomes easier and strengthens your resolve. You are creating new 10

patterns of thought that serve you while simultaneously releasing the negative ones that don’t.

You can take things further with the ‘tell a new story’ process. As the worrisome situation shows what you don’t want, what you do want becomes clear. I recommend sitting with pen and paper and imagining it unfolding exactly as you’d like. You don’t have to know how it can be resolved or even the precise results you want. Just write how happy everyone is with the miraculous solution, holding the feeling in your heart while picturing their happy faces.

If worrying about a loved one, remember we are eternal beings who chose certain challenges each lifetime for the learning it will provide.

What we think is a bad thing may be just the experience needed for their spiritual growth, leading to much happier circumstances for them.

If that doesn’t bring relief, consider that worrying gives more energy, thus power, to unwanted things. It is essentially praying for what you don’t want, and robs you of the ability to help. Your best defence against worry whirlpools is to shine your light as bright as you can. This will uplift those you were worried about, and anyone else lucky enough to be around you.

Alexandria Barker is an Infinite Possibilities Coach specializing in freeing you of limiting beliefs, enabling you to live the life of your dreams. Contact her at 613-475-386

wellness

Is Intermittent Fasting for You? Written by Natasha Turner, ND

Our fasting bodies change how they select which fuel to burn, improving metabolism and reducing oxidative stress. Today’s intermittent fasting regimens are easier to stick to, and proven to help excess pounds melt away. Studies have clearly shown that our bodies respond to fasting by boosting glucagon, adiponectin and growth hormone - the hormone that helps build muscle. A scientific review in the British Journal of Diabetes and Vascular Disease suggests that fasting diets may also help those with diabetes and cardiovascular disease.

Intermittent fasting involves avoiding food intake for one day per week.

During your cleanse day, you should drink at least four quarts of warm or cold herbal teas to support the cleansing process. I recommend a combination of herbs with antiinflammatory and diuretic effects, such as ginger, lemon, blueberry, hibiscus, dandelion, green tea, and parsley. Alternatively, you can use an intermittent fasting support mixed into four quarts of water to drink throughout the day. If you feel overly hungry, you can consume one or two

hard boiled eggs in the morning or a serving of nuts in the afternoon, but try to last the day. You can also try your cleanse day by first consuming breakfast and then embarking on the cleansing drinks for the next 24 hours.

Alternatively, you could fast all day and have a high protein meal in the evening. Lots of good options!

The benefits of fasting extend beyond just the 24 hour period, and it does get easier with time and experience. You can do this once every seven to ten days, or even more than once a week if you want to accelerate your plan.

I recommend doing your cleanse days on Tuesday or Wednesdays.

If you have your cheat meal on the weekend as so many of us do, this will give you a day or two of clean eating to get your insulin back in balance, lessen cravings and steady your appetite.

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wellness

Chocolate Cravings?

You might be low in magnesium (the miracle mineral) Written by Natasha Turner, ND

It’s that time of day again, when your craving for chocolate presents itself and nothing else will do.

But with your fall health routine beginning to pairing back after summer– what can you do about it?

Although cocoa is touted as healthy because of its antioxidant properties, most of us experience guilt or frustration when we give in to our cravings for rich, delicious chocolate.

Well, feel guilty no longer, there may be a solution for you—and it’s as simple as a magnesium supplement that has no calories at all. But pay attention to your cravings! They are a very good sign magnesium is just what your body needs since chocolate is, in fact, one of our richest dietary sources.

Studies have found, and my clinical experience has confirmed, that chocolate cravings and PMS symptoms improve with daily magnesium supplements. But that’s not all this mineral can help you with…. keep reading to discover the many benefits of magnesium.

Beats fatigue For a long time now, it has been suggested that chronic fatigue syndrome is related to persistent magnesium deficiency, which may improve with magnesium

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supplements.

Magnesium is a wonderful mineral that is involved in over 300 enzymatic reactions in the body. When we are magnesium deficient, our bodily functions slow down at the cellular level, causing everything to become sluggish until eventually physical or mental fatigue eventually ensues.

Eases anxiety, improves sleep and stabilizes mood Individuals with anxiety have been found to have lower levels of magnesium. This may be linked to the fact that a magnesium deficiency causes the release of adrenalin.

Also, other studies have found that magnesium supplements reduce the release and effect of stress hormones on the heart, which is an indirect measure of the mineral’s effect on the brain.

In the elderly, magnesium supplements were found to improve sleep by decreasing the release of the stress hormone cortisol, which is known to cause sleep disruption.

Magnesium glycinate (400 to 600mg) at bedtime is my favourite starting place for most cases of sleep disruption, for all ages.

Reduces muscle cramping Ever get those irritating little twitches in your eyelid? Or maybe painful muscle cramping, waking you at night or ruining your workout? These are both possible signs of magnesium deficiency since it is closely involved in proper muscle relaxation and contraction. Try taking 200 to 600mg of magnesium at bedtime and you

may be surprised at how quickly these symptoms may respond to your efforts.

Athletes can be especially prone to magnesium loss from sweating.

Meanwhile, an athlete prone to loose stools will have an even greater risk of deficiency. I once treated an adventure racer with this exact condition. He used to develop cramps so severe his teammates would have to carry him during competitions. I fixed his digestive issues, supplemented minerals and he was back in action in no time. I recommend mineral supplement containing magnesium and foods high in the mineral-like seeds, nuts and green leafy veggies to all of my athletes to maintain their performance.

Magnesium and blood pressure Evidence suggests that magnesium may play an important role in regulating blood pressure, due to its natural muscle relaxant ability. When blood vessels are relaxed there is less resistance to the flow of blood and as a result, lower blood pressure.

Diets that provide high sources of potassium and magnesium— such as those that are high in fruits and vegetables—are consistently associated with lower blood pressure.

The DASH study (Dietary Approaches to Stop Hypertension) suggested that high blood pressure could be significantly lowered by consuming a diet high in magnesium, potassium and calcium, and low in sodium and fat. In another study, the effect

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of various nutritional factors on high blood pressure was examined in over 30,000 U.S. male health professionals. After four years of follow-up, researchers found that a greater magnesium intake was significantly associated with lower risk of hypertension. The evidence is strong enough that the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure recommends maintaining an adequate magnesium intake as a positive lifestyle modification for preventing and managing high blood pressure.

Magnesium and diabetes Magnesium is important to carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose levels.

Elevated blood glucose levels increase the loss of magnesium in the urine, which in turn lowers blood levels of magnesium. This explains why low blood levels of magnesium are seen in poorly controlled type 1 and type 2 diabetes. These low levels of the mineral may also contribute to hypertension commonly found with many diabetics.

Magnesium and heart disease Magnesium deficiency can cause metabolic changes that may contribute to heart attacks and strokes, while higher blood levels are associated with a lower risk of these conditions. There is also evidence that low body stores of magnesium increase the risk of abnormal heart rhythms, which in turn may increase the risk of complications associated with a heart attack.

Okay, if, after all of this fantastic news about magnesium, you just can’t get past your chocolate craving, then at least choose the best chocolate.

Look for a minimum 70 percent or more cocoa solids. It’s the healthiest way to satisfy a craving for chocolate, without consuming all the sugar and saturated fat common with milk chocolate.

Magnesium and osteoporosis Calcium isn’t the only mineral we need for strong, healthy bones – it appears a magnesium deficiency may also be a risk factor for osteoporosis.

This may be due to the effect of magnesium deficiency on calcium metabolism and the hormone that regulates calcium balance in the body. I normally recommend 600 to 800mg of magnesium along with 1000 to 1200mg of calcium daily to all adults to treat and prevent bone density loss.

Natasha can be reached drnatashaturner.com

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Featured R ecipes

By Natasha Turner ND.

Turmeric Anti-Inflammatory Smoothie

If you wanted to create the perfect smoothie with anticancerous properties, potent anti-inflammatories, as well as antiviral, antibacterial and antifungal constituents, look no further than adding turmeric.

This is also the perfect post workout shake to aid healing and muscle growth with the high-GI fruit combined with whey protein!

Ingredients: • 1 cup hemp or coconut milk • 1/2 cup frozen pineapple (contains natural antiinflammatory bromelain) • 1/2 fresh banana • 1 tablespoon coconut oil • 1/2 teaspoon turmeric (add 1 teaspoon for more benefits) • 1/2 teaspoon cinnamon • 1/2 teaspoon ginger • 1 teaspoon chia seeds • 1 or 2 scoops of Protein Powder

Instructions: In a blender mix all the ingredients and blend fully.

For added protein add your favourite protein powder once all ingredients are blended.

Don’t over blend the protein powder!

I made this on the weekend and loved its creamy and delicious flavour.

Lavender Sleepy Time Tea Instructions: Bring water to a boil.

In a loose-leaf tea strainer, teaball, or empty teabag place the lavender and chamomile buds.

Ingredients: • 1 tbsp lavender flowers • 1 tbsp chamomile • 8 oz hot water • 1 tsp organic honey

Put the straining device in your cup and pour the boiling water over it.

We suggest letting the tea steep for 10-15 minutes-to fully develop the flavor.

Add honey if desired.

If you don’t have a tea-ball you can pour the water directly on the buds, and after steeping you can strain with a mesh strainer.

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Lavender has long been touted as an excellent sleep aid. I just read this study about lavender essential oils.

Psychologists at Wesleyan University asked 31 men and women to sniff lavender essential oil one nightand then distilled water the nextfor four 2-minute periods just before bedtime. The researchers monitored their sleep cycles with brain scans. On the night they whiffed the herb, subjects slept more soundly; they also felt more energetic the next morning. So, make some tea and by all means splash some lavender on your pillow before bed. You will thank me in the morning.

wellness

Bringing Home the Spa - Recreating the benefits of hydrotherapy spas at home Written by Kelly Gillis, ND

When you think of a trip to the spa, it conjures up images of facials, nail treatments, body wraps and massages.

But spas weren’t always havens for simply the beautification of the physical body.

Traditionally, they were places people would go to “take the waters”; to immerse, cleanse and bathe themselves in healing waters meant to rejuvenate the body, mind and spirit. The use of water in this healing way is called hydrotherapy.

Hydrotherapy has been shown in recent years to benefit a vast number of conditions including: improving cholesterol levels and high blood pressure, promoting quality and duration of sleep, reducing stress and anxiety, pain management (especially osteoarthritis), improving immune function, boosting metabolism, and supporting overall feelings of wellbeing, among others.

Given the wide range of possible benefits, it’s easy to see why the therapy is enjoying a resurgence with the success of such hydrotherapyfocused spas and resorts as Nordik, Body Blitz and Scandinave Spa. Typically located in beautiful, outdoor, natural settings, spa-goers are encouraged to spend long hours languidly transitioning through a series of pools, saunas, and rest stations of varying temperatures.

This simple transition from very warm (some steam rooms can be close to 100 degrees Celsius) to very cold water (often just a few degrees above freezing) is the true secret behind hydrotherapy; the drastic temperature change creates a number of complex physiological and biochemical changes within the body. Cycling through alternating hot and cold water stimulates these cellular and chemical changes, which are responsible for the benefits that we expect from hydrotherapy.

And this is how we can bring hydrotherapy home.

There are many ways to use water in your own home that will bring about the same responses in the body, and effectively stimulate the same healing and relaxation.

One of the simplest and most effective home practices is the alternating shower. For this treatment all you need is your standard home shower.

Simply turn the water temperature up so that it feels very warm to hot (but not so hot that it is uncomfortable).

Stand in the water for up to three minutes, and then abruptly change the temperature to as cold as you can tolerate (this will feel like a bit of a shock!) Stand under the cold water for no more than one minute, and then return the temperature to hot.

Repeat this cycle three to five times, ending with a cold stream.

You can use a similar technique to enjoy the benefits of hydrotherapy at home in a number of different ways, such as a simple foot bath, or (carefully) jumping in and out of the backyard hot tub to get sprayed down with the garden hose.

However you choose to practice hydrotherapy at home, there are a few key principles to keep in mind to maximize your hydrotherapeutic benefit. The first is that the warm phase should always be longer than the cold phase by a ratio of about 3:1; for example, if your hot phase only lasts one minute, the cold should last no longer than 20 seconds. The second is to always end on cold - this leaves the body a little bit cool, which then demands that it warm itself once again, increasing metabolic rate and blood flow. And, as with any new practice, don’t overdo it, especially at the beginning. If the extremes of temperature seem like too much to tolerate, work your way up to it by starting with warm-cool transitions, and build up to hot-cold.

Dr. Kelly is a naturopathic doctor practicing in her hometown of Belleville, Ontario at the Belleville Integrative Health Centre.

She trained as a naturopath at the Canadian College of Naturopathic Medicine in Toronto, Ontario and prior to that, completed an honours undergraduate degree in Health Promotion at Laurentian University. She is licensed and registered with the College of Naturopaths of Ontario, and is a member of the Ontario Association of Naturopathic Doctors and the Canadian Association of Naturopathic Doctors.

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wellness

Yellow Dock Written by Tamara Segal, Registered Herbalist

Autumn has arrived- -the season for h a r v e s t i n g roots!

From root vegetables to the roots of medicinal herbs, the fall offers us gifts from beneath the soil.

At this time of year, plants send their nutrients and energy down into their roots for winter storage, enriching them with nourishing and healing elements.

One of my favourite local wild roots is yellow dock (Rumex crispus).

Also known as “curly dock”, this dock family biennial is easily found throughout our region. It has leaves that are longer than they are wide (up to about one foot long), with white-reddish midribs and a long stem. The leaf edges have a curly or wavy appearance and come up in a basal rosette formation. In its second year of growth, yellow dock shoots up a tall flowering stalk with a cluster of tiny whitish-green flowers. When it eventually develops seeds, the whole stalk, seeds included, turns a reddish-bronze hue and remains that way throughout the winter. Beneath the ground, yellow dock’s long tap root has flesh that is an unmistakable shade of yellow—hence the name!

The yellow roots indicate an important signature of this plant: it effectively promotes bile production and movement. The liver and gall bladder are largely supported by

yellow dock root. When yellow bile flows freely through the digestive tract, it helps us to break down and absorb fats, allowing further nutrient absorption while also carrying out wastes and toxins so that they don’t build up and burden our organs of elimination. Thus yellow dock root is an excellent herbal digestive aid, helping us to absorb the nutrients we need while clearing out toxicity, keeping us healthy and energized.

Yellow dock also has a strong affinity for the skin, helping to clear eczema and other rashes and irritations that sometimes stem from an inhibited or overburdened liver’s challenged ability to clear toxins. When toxins or immune by-products build up in the system and the liver can’t easily clear them, they will often be cleared through the pores of the skin, causing various skin irritations. Yellow dock root helps to relieve these conditions by working from the inside out.

The deep tap roots accumulate iron, making yellow dock a choice supplement for iron deficiency. The root, infused in apple cider vinegar will readily secrete iron and other trace minerals into the vinegar, which can be strained after three to four weeks, and safely taken daily (one to three teaspoons) until iron levels increase.

While many iron supplements tend to cause constipation, yellow dock has mild laxative properties, supporting proper elimination while supplying the needed iron.

All this aid in clearing away wastes and toxins helps to prevent infections, while also freeing up the immune system to stay on strict guard against any potential invading pathogens— thus yellow dock root strengthens immune function too.

This wild plant is so hardy that it is often found breaking through pavement or thriving in neglected, compacted soil. It also comes up as a “weed” in fields and gardens, where it can be dug in the autumn of its first year. The cleaned, sliced root infused in cider vinegar or dried and stored for use as a tea, is an invaluable addition to anyone’s herb cupboard, and should stay viable for two to three years.

With all this in mind, in root harvest season…I dig yellow dock!

Tamara Segal is a Registered Herbalist and wild foods enthusiast.

She runs an herbal clinic called Hawthorn Herbals at her farm in Prince Edward County. She also teaches classes and gives plant identification walks and workshops throughout the Quinte area.

Tamara can be reached at hawthornherbals.com

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wellness

Tips for Staying Healthy on the Road Written by Carolyn Coffin

There is perhaps no greater test of how committed you are to your health habits than travelling.

Being out of your regular routine, eating in restaurants and socializing with others — all without the comforts of home — can be a perfect storm for eating junk food, skipping workouts and staying up way too late.

If this sounds like you, please know you’re not alone! Maintaining good eating, moving and sleeping habits while on vacation or away from home is one of the biggest stumbling blocks I hear about from clients. And I’ve experienced it, too.

Luckily, there are some creative ways to feel well on the road. Pack a cooler and utensils. It may sound obvious, but access to healthy snacks can either make or break your experience. Fill it with whole foods that travel well like raw veggies, muffins, pancakes, energy balls, hard-boiled eggs, jerky, apple chips, cheese, Greek yogurt, trail mix, fruit and dark chocolate. Throw in some condiments like guacamole, salad dressing, mayonnaise and salsa for ready-made meals or snacks on a moment’s notice.

Eventually you will have to eat at a restaurant. Do not panic. There are always healthy options, even if it means having to ask for them.

Here are my favourite “special requests” at restaurants.

• Can the kids please order off adult menus? (Let’s face it, grilled cheese sandwiches, pizza, chicken fingers, spaghetti and fries that comprise nearly every kids’ menu don’t exactly scream nutrient density!)

• Can you please hold the breadbasket? Ditto for croutons?

• Is it possible to have a grilled chicken breast instead of the breaded one?

• Do you have oil and vinegar dressing? And could I please have that on the side?

room for a brief, high-intensity weight workout or long, slow cardio session.

• Discover your surroundings. Is there a mountain to climb? A trail to jog or hike? A beach to sprint or toss a flying disc? A lake to swim in? A park to chase your kids around?

• Check out the city on a bike or on foot. Most cities now have affordable bike drops that allow you to do your own exploring on wheels powered by you. Or kick it back old school with a comfortable pair of walking shoes. It’s always surprising how much ground can be covered on foot.

As for staying active, try these tips.

• Get a hotel with a pool. Particularly for those with young children, this tip will keep you active for hours!

• Check out your hotel’s exercise

Once you know a few simple tricks of the trade, you’ll be able to return home from stints away feeling just as amazing as when you left.

Healthy Bodies Inside & Out Alexandria Barker Healthy Living Coach & Reiki Master

Healthy Eating Programs Detoxification Mindset Coaching Skincare Regines & Cosmetics

alexandriabarker.com

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613 475 3867

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wellness

R oad T rip R ecipe 101

PRIMAL POPPERS

By Carolyn Coffin

Prep time: Total time: Serves:

15 mins 15 mins 3 dozen

INGREDIENTS

1 cup sunflower seed butter

(or almond butter if no nut allergies)

1.5 cups unsweetened coconut, shredded

8-10 figs or dates

½ cup dark chocolate chips

Âź cup ground flaxseed

4 tbsp honey

2 tbsp cocoa

1-2 scoops protein powder

(chocolate or vanilla)

1 tsp vanilla essence INSTRUCTIONS

Mix all ingredients in food processor until paste forms.

Form into bite-sized balls.

Eat immediately or freeze to make them last longer!

18

wellness

Why I’m Taking a Month Off Written by Dr. Michelle Durkin, ND

Have you ever gotten back from a week’s holidays and thought, “that just wasn’t long enough.”? I know I have.

Even though I’m good at relaxing and letting go of work once I’m on vacation, I do always feel like I am still connected to it in a subtle way.

I always have my phone with me. I usually check it twice a day in case there are any emergencies that need to be attended to. I tend to be rushing to get things done before I leave, and then I’m rushing to catch up when I get back.

For better mental health, and at the recommendation of more than one person I see to keep myself healthy and balanced, I needed a longer break from my self-imposed workaholic tendencies.

So, this upcoming four-week holiday has actually been eight months in the making.

I believe the exact words of advice that were given to me were: “If you keep going at this pace you will burn out in two years.”

Talk about a reality check.

So here are five reasons I am taking an extended vacation and why you should consider it too. You don’t have to jump into the deep end like me, but your vacation should be longer than what people expect and longer than what is comfortable for you, in order for it to be effective.

1 It’s a priority for my long-term health I became aware that helping more patients become healthy isn’t going to make me healthy unless I walk the talk in all areas, not just the ones I’m good at. I want all patients, including myself, to avoid getting sucked into the culture of cortisol. So, instead of giving myself a raise, I’m giving myself more time off.

2 Parkinson’s law Originally, Parkinson’s law is the adage that “work expands so as to fill the time available for its completion”.

For me, even though I love my job, I don’t want work to become the most satisfying thing in my life. I need to make space and time for the “fun stuff” or before I know it another year will have gone by.

3 We all need a “deloading” phase in life Taken from the world of exercise physiology, it’s a concept that can be applied to other areas of life. In the sports world, it’s a back-off week, or a planned reduction in exercise volume or intensity. The whole point of this week is to prepare the body for the increased demand of the next phase or period of training and more importantly mitigate the risk of overtraining. For me, this means avoiding burn-out!

4 It’s OK to say no sometimes I have a quote that many patients have seen on the filing cabinet in my office that reads, “You can be a good person with a kind heart and still say no.” Up until this year, I have planned my vacation around other people, other events, less busy times of year, etc. Instead of having my own agenda, it was determined by default, dependent on everyone else’s agenda. I realized that this was rooted in the limiting belief that saying no was somehow a bad thing.

I’m slowly learning to say no when it conflicts with my priorities.

5 The most important thing is usually the most uncomfortable Being away from my office for a month is kinda scary, not just uncomfortable.

My mind immediately started to go to the worst-case scenario when it was first suggested to me. Now that I have had six months to get used to the idea and plan for my absence, it’s getting a little less uncomfortable. I keep reminding myself of the quote from Neale Donald Walsch – “Life begins just outside your comfort zone.”

Now, I would love to hear from you!

Which of my reasons for taking an extended vacation resonated with you the most? Leave a comment on my blog at quintenc.ca/blog!

19

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wellness

Road Trip Planned?

Use these five tips to prevent pain Written by Dana Goodfellow, RMT, D.Ac. Owner – Quinte Mind & Body

Now that fall is upon us and the beautiful colours of nature are everywhere in sight, this usually calls for frequent excursions and road trips. Most of us hop in the car and take advantage of visiting the cities, cottages, trails and beautiful wine country we live so close to.

Whether it’s just for the day or for an extended period of time, you want to avoid those aches and pains that come with driving long distances.

can get them. Your head should be straight forward, creating that 90 degree angle at your chin, not angled up or down. Make sure your head is actually in line with your shoulders and resting against your headrest.

We often extend our neck and head forward when driving, this creates strain and bad posture, which turns into pain and headaches.

Here are my top five tips for preventing driving stiffness and pain:

3. Take frequent breaks to get out of the car and stretch your lower body and walk around. This promotes blood flow and loosens joints that will become stiff.

1. Properly adjust your seat and headrest. You should continue the rule of 90 degrees with each joint when you are seated. This means your hips and elbows should be as close to 90 degrees of flexion as you

2. Perform easy and safe stretches when possible. When you are at a stop light is a good time to do simple neck stretches and re-correct your posture.

4. If you have heated seats, use them for lower body pain. Even in the hot weather having the heat on our

muscles in our low back and glutes will prevent and ease any stiffness and tension in muscles.

5. Always plan! If you are driving for a long period of time, make sure you stretch your body well before you get in the car. This will help in the long run and prevent pain from occurring.

If you feel numbness and tingles in any of your extremities, shoulders, glutes or low back while driving, make sure you schedule an appointment with a health care provider. This is usually due to a nerve compression and is easily treatable if caught early.

If you are feeling these symptoms or any other that concern you, feel free to contact our office. We would be happy to take care of you.

Dana can be reached quintemindandbody.com

at

21

wellness

A New Paradigm for Treating Mental Health Issues Written by Liane Wood, ReThink Me Psychotherapy & Counselling Services

For decades now, medication along with talk therapy have been the go-to for treating mental health issues such as d e p re s s i o n, anxiety, PTSD and more. Psychopharmaceuticals such as antidepression medications and antianxiety medications take weeks - sometimes months to start making a difference for people. Often times the side effects necessitate adjustments in dosages before arriving at a suitable outcome. But, with our human brains being electrochemical organs, are chemical treatments (medications) the only way or even the most effective way to help?

Through recent studies on brain function and greater comprehension in neuroscience, it’s been shown that neurons in the brain that fire together, actually wire together. All of our life experiences are recorded in our brains, but, the negative experiences are remembered indefinitely. Likely to keep us from further harm or trauma in the future, they are actually encoded in great detail in our memories.

These detailed, encoded memories are pulled up during our most vulnerable moments and can interfere with our ability to function day to day. Messages from our pasts such as ‘you’re not good enough’, ‘you’re stupid’, ‘you’re fat’, ‘you’re

22

worthless’, or ‘nobody loves you’ leave a lasting impact that can affect not only our present, but also our future.

The ability to engage with the brain’s neurons that have encoded negative experiences and to de-link the emotional charge associated with the experience has been made possible utilizing Havening Techniques ®, which is a psycho-sensory technique.

Sensory input creates an electrical wave in the brain which changes the circuitry of the brain altering the way the brain accesses and utilizes negative memories and traumatic events.

Havening, which means to put into a safe place, uses touch and distraction to generate electroceuticals (brain waves) to depotentiate (or de-link) distressing memories.

As a therapist, the opportunity to witness the lift that happens and the different perception of self that occurs as a result of Havening Techniques is a wonder and a privilege to behold.

As Dr. Kate Truitt says, “The Havening Techniques offers a unique opportunity to work with neural networks that have formed across a lifetime, solidifying the sense of personal identity that is driving the symptoms and maladaptive behaviours. We can now heal those neural networks that developed by being directly impacted by the trauma filter and creating new opportunities for positive new selfconcepts.”

Havening Techniques can help with a wide variety of issues from phobias, grief, cravings, panic attacks, distressing memories, PTSD, anger or fear of abandonment to name a few.

This past June, I had the opportunity to meet and talk with Richard Oakley, a UK Police Officer diagnosed with PTSD after being first on scene of a deadly terrorist attack in London and he told me the tremendous difference Havening has made in his own life.

Neuroscience is providing new and better ways to find healing from mental health issues. Healing doesn’t always come in the form of a pill. A new paradigm has arrived.

Liane Wood is a Certified Havening Practitioner and counsellor. She helps people find clarity and direction during confusing and/or difficult times.

Rethinkme.ca

wellness

Healing in Connection with Others Written by Sarah Hutchison

I remember well what it felt like to be unhappy.

It was exhausting.

It was isolating.

It was such an unnatural state to be in. It was like my body was rejecting my emotions by making it physically painful to be so sad.

Post-partum anything is nuts. The period after you give birth where you try to make sense of a seemingly new world order is tough for any mom. I had just brought two beautiful boys into the world. They were healthy and they were happy. Why couldn’t I be?

I will never forget the moment when I read the story of another mom who had been diagnosed with postpartum depression, and who had anger escaping her, hurling itself at the people she loved the most, with such lack of self-control, that she was scared. Something changed inside me as I read her words.

It was like she was telling my story.

When I saw myself in another woman’s story, I felt immediate permission to hope. I wasn’t alone in what I was experiencing. I wasn’t a lost cause.

Maybe, just maybe, I would be happy again.

As I read my story in her story that day, I connected with her. She didn’t even know it, but her bravery in telling her story, her bravery in being real and honest and flawed, made it okay for me to be real, too.

Foot Angel 7

That moment was the beginning of my new life.

It has been eight years since I read that story. And those eight years have had ups and downs, but mostly ups.

Along the way, I have discovered that there is one thing that elevates a person’s health, happiness and wellness to increasingly new heights, and it’s actually very simple.

That one thing is connection.

“I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgement; and when they derive sustenance and strength from the relationship.”

—Casandra Brené Brown.

For the last few years, I have been busy creating safe spaces for people to be real among a tribe of likeminded others who get them, hear them and make it safe for them to no longer feel alone.

And through that experience, I have learned that life is a series of moments in time. It’s in those moments that we are offered a simple choice: to feel alone and disconnected by our challenges, or to choose in favour of our happiness and thrive in connection with others.

Sarah can be reached shethriveswellness.com

The one thing that wraps itself around each and every helpful wellness technique, from healthy eating to mindful gratitude practice to making time for movement, is the fact that all of it, every single last bit of it, endeavours to make you feel connected.

• Connected to your real self.

• Connected to your body.

• Connected to your soul.

• Connected to the people you love.

• Connected to your community.

• Connected to people who share your story.

at

Sarah Hutchison is co-owner of She Thrives, an innovative women’s wellness centre in downtown Belleville, and co-founder of Bliss B4 Laundry, a company that hosts life-changing, transformational wellness events for women. Sarah is a creative soul, spiritual mama, and an ever-passionate rooter for the underdog who loves to meditate, read thought-provoking books, and write about life.

• Connected to source, a higher power, or whatever resonates with you.

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bellesc7@gmail.com 23

products

new & now Skinceuticals – Hyaluronic Acid Intensifier (H.A.) This multi-beneficial corrective serum amplifies the skin’s hyaluronic acid levels to achieve hydration and improve facial smoothness, firmness and plumpness. Its unique formula also includes botanical extracts of licorice root and purple rice.

To learn more and shop, visit skinceuticals.ca

Sara Happ – The Lip Scrub (Vanilla Bean) This delightful lip scrub eliminates dry and flaky skin, leaving lips soft and supple; much needed as the seasonal weather becomes dryer. Vegan and cruelty-free.

Visit sarahapp.com to learn more and find a retailer near you

The Innate Life – Herbal Hair Mask The Innate Life introduces their all-natural organic hair care line inspired by Ayurveda and handcrafted in small batches in Toronto, Canada. The Hair Mask is an intensive once-a-week mask to rejuvenate hair, leaving is soft, silky and with added shine.

To learn more and shop, visit theinnatelife.co

Livia – The Off Switch for Menstrual Pain Livia is a natural, drug free solution to alleviate pain experienced during menstruation. No more painkillers needed. It’s discrete, easy to use and has no side effects. Available in a variety of colours.

To learn more about how it works and shop, visit mylivia.com

Natural Calm Canada – Heavenly Sleep Liquid Melatonin Fast acting and better absorbed. When you supplement with Melatonin you activate your body’s own natural cues to sleep. Melatonin also has anti-inflammatory and antioxidant properties. Recommended for people with long-term insomnia, jet lag and shift workers.

To learn more and shop, visit naturalcalm.ca

24

products

new & now

Old Navy – Embroidered-Flower Denim Jacket The quintessential denim jacket - A must have for every fall wardrobe!

Available at oldnavy.ca

LunchBots – Deep Duo Bento Containers (Royal Dots) This new, deep container can pack even the thickest of sandwiches to-go! And with the removable divider, packing lunches of snacks, salads, and other dry foods is a snap! BPA free. Lightweight, food grade stainless steel. Dishwasher safe. Lids are available in a variety of colours.

Visit lunchbots.com to shop or find a retailer near you

KitchenAid® - 7 Blade Spiralizer Plus with Peel, Core and Slice Stand Mixer Attachment Foodies rejoice!

With this innovative attachment set, you can re-invent classic meals and inspire your culinary creativity utilizing fresh fruits and vegetables. Achieve the perfect zucchini noodles every time! The meal prep options are endless. All blades are top rack dishwasher safe. KitchenAid® Stand Mixers sold separately.

Visit kitchenaid.ca to shop or find a retailer near you

Dyan Perry Lifestyle Editor

Hungry Buddha – Coconut Chips (Pumpkin Spice)A delicious, healthy snack with a seasonal twist! Available in several other flavours – Try them all! Brought to you by the same Canadian company as your favourite coconut water, Thirsty Buddha. Snack wisely.

Visit buddhabrandscompany.com to shop or find a retailer near you

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Publisher’s Pick

Not only is Orlena a good friend, but a lifelong friend. Beginning when we were two little curly-haired girls sitting on a blanket in the sun talking about our dreams and what we want in life, to visiting now and having much the same conversation. Orlena has accomplished those goals, and more. I’m proud of my friend for having the courage to write this memoir. Right up until the very last page, Orlena’s journey is relatable, and sincerely honest.

Lori Mitchell, Publisher

Unlucky in Love: Confessions of a Die Hard Romantic is an autobiographical memoir of local celebrity Orlena Cain and her journey of healing and her search to secure love in her life. She describes her traumatic childhood, her relationship challenges and reflects on the aftermath of childhood abuse and attachment issues. It’s a touching story that will have you laughing, crying and needing to hug this incredible woman for her courage and candor in sharing her story with the world. Given the underlying issues of trauma and sadness, she pens her tale with a remarkable outlook on life of healing and perseverance.

Orlena’s positivity and messages of lessons learned left me wanting to read more and rooting for her to accomplish her goals of healing and finding love that will last.

Available at AMAZON.CA 26

quinTe sporTs & wellness CenTre a plaCe where everyone is welCome!

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Children & Youth: Dance, Arts, Theatre, Music, Science, Sports, Birthday Party Packages PA Day Camps Home Alone & Babysitting Courses Preschool Room & Youth Room ALSO: Parents workout or take a class and use our Child-Minding services Adults: Workout for as low as $2 per visit or Try one of our many Health & Wellness or Special Interest Programs Therapeutic Programs: Stroke, COPD, Cardiac Care, Diabetic Exercise Seniors: Belleville’s 50+ Centre: Daily activities $5/year.

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27

fitness

Lebert Equalizer Bars Versatile Equipment to update your Home Gym Written by Jacquie Blanchette, Fitness Editor and owner of The Fitness Guild Photography by Bob House

If you’re looking for a new addition to your home gym that doesn’t take up a lot of space yet lets you add a variety of new moves to your fitness routine, then check these out. The Lebert Equalizer bars are versatile pieces of equipment that allow you to use body weight to get a great, full-body workout and can be neatly tucked away. Perform 2-3 sets of the following exercises, and 12-15 repetitions per exercise.

Bulgarian Split Squat:

Place your right foot on the bars behind you and balance on your left foot. Bending both knees, slowly lower your body down as low as you can without causing joint discomfort. Keep weight on your left heel and the ball of the foot and be sure that your knee tracks in the same direction as your toes. Avoid placing your weight solely on your toes, if this happens your heel may lift and you may feel pain or pressure on the front of your knee. Stand back up and repeat.

Hip Extension:

Place your heels on the top of the bars and lift your hips up towards the ceiling and then slowly lower back down. Great for the back of your legs (hamstrings), your glutes, and your lower back. *For added intensity, perform the exercise one leg at a time.

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fitness

Side Plank with hip adduction:

This is a tough one to challenge your core, shoulders and inner things all in one!

Place your left elbow on the floor directly underneath your left shoulder, then place your right foot on top of the bars. Lift your body off the ground into a plank position and then lower and lift the bottom leg with control. If this is too much for you, simply hold a side plank for 20-30 seconds until you feel strong enough to try it again in the future.

Pushups:

Place your hands on the side of the bars just a bit wider than shoulder width apart.

Slowly lower yourself down until you feel a stretch through your chest (elbows should be just below a 90 degree angle).

To increase intensity, you can put a bar down on the floor and perform your pushups there.

Rows:

Place the bars side by side slightly wider than shoulder width apart. Lay on the floor face up with your knees bent and then lift your body up. Think of squeezing your shoulder blades together and while your chest wide and shoulders down away from the ears.

Triceps extensions:

Assume a plank position on your knees and hands on the bars. Keeping your elbows forward and down, bend your arms and lower your forehead to the bars, then slowly straighten your arms and push your body back up into a knee-plank position.

For added intensity you can perform a dip by placing the bars slightly wider than shoulder width apart and lift your body off the ground while bending your knees and crossing your ankles. Slowly lower body towards the floor until you reach a 90 degree angle in the elbows and push yourself back up.

fitnessguild.com 29

30

family strategies

Returning to the Sport You Love Education on head injury Written by Ed Dowling, BSc. HK, MPT

Concussions have become the new hot topic among the sporting world, and it’s an old problem that is now taking a front seat within the medical community. Concussions most commonly occur during or immediately following a sporting event, and they can happen at any age and with any kind of high-impact force to the head. They are also very common in car accidents, or with something as simple as a slip and fall where the head, face, neck, or other body parts make contact, resulting in an impulsive force being transmitted to the head.

A concussion is a brain injury and is defined as a complex pathophysiological process affecting the brain induced by traumatic biomechanical forces. It is estimated that 3.8 million concussions occur in the US each year during competitive sports and recreation activities, with as many as 50 percent going unreported. There has also been a disturbingly steep rise in the number

of concussions occurring in younger children and adolescents.

Common symptoms to watch for following any head trauma are: headaches, the feeling of being slowed down, difficulty concentrating, dizziness and sensitivity to light and noise.

Fortunately, 80 to 90 percent of those who experience a concussion will fully recover, with the majority of people recovering in seven to 10 days post injury. For the other 10 to 20 percent who have ongoing symptoms or postconcussion syndrome (symptoms lasting longer than three months), further treatment is often necessary.

Treatments for concussions are multifaceted and can include several professional disciplines including physicians, physiotherapists, massage therapists and occupational therapists, with each profession catering to specific parts of post- concussion rehabilitation.

As physiotherapists, we can assess and treat a variety of issues following a concussion, including muscle tightness and imbalances, headaches, dizziness and even balance disturbances in more severe cases.

Probably the most important part of our customized treatment programs for patients suffering from concussive symptoms is education for patients, parents, teachers, coaches and trainers.

With various outcome measures and graduated return to play or school guidelines, we will work with you and your support team to get you through this difficult time, with the goal of successfully returning you to your sport, school or back to your everyday life, symptom-free.

You can reach Ed Dowling www.quinteortho.com.

at

Information for the article has been taken from lecture notes from concussion courses given by Jacquie van Ierssel and Shannon McGuire.

31

family strategies

Travel in Comfort Written by Liz Grant

Travelling is one of life’s many enjoyments.

For many, it is what they work toward each year, and it brings them adventure and memories they will have for a lifetime.

But travelling in a car or a ‘plane for long hours can make anyone sore and especially for those travelling with injuries, it can be a nightmare.

Being prepared for your next trip is the key to a pain-free successful excursion.

Getting There Keeping your spine in good alignment is important when you travel. If you are in a ‘plane, the cabin pressure can cause your back to ache due to mild swelling in the lumbar discs.

Or if you are travelling in a car, the vibration alone can create some back soreness. A lumbar roll or extra pillow slipped behind your back can keep your spine in neutral and reduce the strain. Adjust your seat in the car so that you are close to the steering wheel and your knees are a little above your hips. If you are a passenger, feel free to adjust your seat frequently. A cervical pillow helps keep your neck in a good position as well, and stops that embarrassing head bobble when you drift off to sleep. Believe me, you can give yourself whiplash if you are not careful.

Give yourself time for breaks if you are driving. Getting out of the car for only a minute can make an enormous difference in your comfort over the long haul. Our bodies need to move in order to stay limber, and when we don’t, we begin to feel stiff. If driving, move your hands into different positions to reduce the muscle tightness in your neck. If travelling in a ‘plane, try to get an aisle seat, so you can get up and move around.

Stand in the aisle and do some back extensions to help reverse the curve of sitting and lubricate those discs.

Pump your ankles and feet to help your circulation and increase blood flow through your whole body.

Remember to wear comfortable clothing, so that you can do a few stretches when you are gassing your car up, or waiting for your ‘plane.

Travel Light How many times do we over pack!

Lugging all those extra clothes and shoes around from one venue to the next just puts extra strain on your joints and muscles. The new bags with four wheels are much better and reduce the amount of lifting required, but they still need to be put onto baggage carriages, dragged up and down stairs, and pulled up and down long ramps. If you are not used to these awkward positions, it can be extremely hard on the arms and back. Often the simple answer is to just pack less!

Stay Hydrated It is important to keep hydrated before, during and after long trips.

Dehydration can cause muscle cramps and tightness, so be sure to have easy access to water at all times.

Travelling with an Injury If you are travelling with a previous injury that you have been rehabilitating, ask your health care provider what specific exercises you can do while on your trip. If you require specific stretches, you can use your luggage strap to get the best mobility out of the muscle. A piece of Theraband can be tucked away in your bag and will keep you strong if you don’t have access to weights. Don’t put your injury on holiday, and try to be proactive while you are away.

Being prepared before your next trip will increase your enjoyment and help reduce travel soreness.

Safe travels.

Liz can be reached at quinteortho.com

Did that shot hurt? We CAN help!

CALL 613-962-2040 FOR AN APPOINTMENT Physiotherapy • Orthopaedic Surgeons • Massage Therapy Osteopathy • Acupuncture • Custom Bracing and Orthotics

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family strategies

When Accident Benefits Covers a Hot Coffee Spill Written by Kris Bonn, Personal Injury Lawyer

Hot coffee from McDonald’s is again the subject matter of a legal case.

I’m sure everyone has heard of the case in the United States where McDonald’s served scalding hot coffee to an elderly lady. The coffee spilled on the lady’s legs, causing severe third-degree burns.

Unfortunately, that case made headlines for the wrong reasons and was wrongly ridiculed as being frivolous. Nothing could have been further from the truth.

McDonald’s purposely served coffee at a temperature that it knew would cause severe burns – it made the conscious decision not to lower the temperature to save money. I urge everyone to see the documentary “Hot Coffee”.

Now we have our own “hot coffee” case in Ontario. In 2014, Erin Dittmann ordered a coffee from McDonald’s drive thru. She pulled over and was transferring the coffee to her cup holder when the lid came loose spilling hot coffee over her legs. She suffered severe burns.

Ms. Dittmann applied to her automobile insurance company, Aviva, for accident benefits. You might be thinking, why would her automobile insurance benefits cover her for burns caused by hot coffee when her car was parked and not moving?

As the judge ruled, the use and operation of the automobile was integral to her suffering the injuries.

She used her automobile to purchase the coffee from the drive thru, she was in her automobile when the coffee spilled and importantly, as the judge found, her seatbelt likely prevented her from taking evasive action to avoid the coffee hitting her legs.

Keep this case in mind whenever you are injured and an automobile is involved. You may have coverage for accident benefits under your auto insurance policy. Other cases where accident benefits have been paid for atypical situations include:

• A person standing in the back of a pickup truck loading a piece of equipment is injured when the equipment is dropped on his arm • A woman who walks into a pole sticking out the back of a vehicle • A person who slips on ice while getting out of her parked car and is injured when she hits the ground If you are injured and a vehicle was involved, even if there wasn’t an accident or collision, you should still apply for accident benefits. You may be covered.

Kris can be reached at bonnlaw.ca

33

eco

Bicycles - Still the most efficient and beneficial form of transportation we have Written by David Suzuki with contributions from David Suzuki Foundation Senior Editor Ian Hanington.

Two hundred years ago this month, an environmental and fuel crisis inspired one of our greatest inventions — a device so simple, efficient and useful that it’s turning out to be part of the solution to today’s environmental and fuel crises.

As a Treehugger article explains, the eruption of Indonesia’s Mount Tambora in April 1815 spewed so much ash and sulphur dioxide into the atmosphere that it blackened skies, and 1816 became known as the year without summer in much of Europe and North America. The largest volcanic eruption in recorded history led to widespread crop failure and famine. Livestock died because there was little to feed them, and they became food themselves. The costs of fuel for horses, mostly oats, soared.

German forester Baron Karl von Drais needed a way to inspect tree stands without relying on horses. In June 1817, he built a simple wooden twowheeler, without pedals, that he called the Laufsmaschine, or “running machine” — although it came to be known as a draisine. His invention led to the first conflicts between cyclists and users of other transportation modes, including pedestrians.

Carriage ruts in unpaved roads made manoeuvring on two wheels difficult, and cyclists started riding the brakeless bikes on sidewalks, which led to widespread complaints and bans in some countries, including Germany.

Many people were simply opposed to the newfangled devices and their riders.

These conflicts diminished popularity of the early two-wheeler. The later pedal-powered penny farthing, with its huge direct-drive front wheel and small back wheel, suffered a similar backlash. But technological advances — such as rear chain drives, ball bearings, pneumatic tires and freewheels — eventually made bicycles a more viable transportation mode. Today, technologies like lighter frames and better gearing, as well as electric bikes and share programs, 34

are making cycling accessible to more people.

maintenance, purchase.

Bikes and their riders still face backlashes — in part because so much urban infrastructure has been dedicated to motorized vehicles and, to some extent, pedestrians, leaving cyclists to compete for space. As civic leaders and citizens gain a better understanding of the benefits of getting people out of private automobiles — reduced pollution and climate-altering emissions, less gridlock and more humancentred urban design among them — municipal governments and supporters are working to create more, safer spaces for cyclists.

Many cities, including my hometown of Vancouver, are expanding separated bike lane networks, and some employers and businesses are providing encouragement through better parking and showers for cyclists.

Costs to society — and taxpayers — are also lower. Bikes are easier than cars on infrastructure such as roads, help reduce health care costs and can alleviate poverty as people spend less on vehicle-related costs. Streets become more humancentred, and businesses along bike lanes can benefit.

The benefits of increased cycling go beyond reducing pollution and greenhouse gas emissions. Riding a bike is good for your physical and mental health. Bicycles can move more people with less space and are far more efficient than cars.

Most of the fuel used to power a car is either lost or used to propel the massive vehicle, whereas fuelling a bike’s engine — that’s you — requires only a healthy diet. In cities where traffic is heavy, cycling is often faster than driving. It’s even more energyefficient than walking! You can also save a lot of money on fuel, parking,

insurance

and

Cycling isn’t possible for all people at all times, especially during harsh winters. But as more people get out of their cars, those who need motorized transportation — whether private automobiles, taxis, emergency vehicles or transit — will experience less gridlock and competition for parking, along with greater safety.

Those who fear risking injury or even death from cycling have valid concerns. Collisions with larger vehicles or even other cyclists, breathing pollution from cars and getting caught in inclement weather are all possible. But many of those risks are reduced with better cycling infrastructure, such as separated lanes, and proper clothing, lights and repair kits. Studies have also shown the health benefits of cycling outweigh the risks.

Two centuries after their invention, bicycles are still the most efficient and beneficial form of transportation we have. Get out and ride if you can!

It’s good for you and the planet.

David can be reached at davidsuzuki.org

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Environmental Protection Act review could strengthen human rights Written by David Suzuki with contributions from David Suzuki Foundation Senior Editor Ian Hanington

Governments change — along with laws, regulations and priorities.

It’s the nature of democracies.

In Canada, we’ve seen environmental laws implemented, then weakened or overturned, then strengthened and re-instated. But the basic necessities of health, well-being and life shouldn’t be subject to the shifting agendas of political parties. That’s why Canada should recognize the right to a healthy environment in its Constitution — something 110 countries already do.

We’re a ways from that, but some promising developments give hope for the possibility that all people in Canada may soon enjoy the right to breathe fresh air, drink clean water, eat healthy foods and take part in decisions that affect their lives. In June, the federal Standing Committee on the Environment and Sustainable Development — made up of Liberal, Conservative and NDP members of Parliament — released a report recommending, among other things, that government legally recognize the right to a healthy environment in the Environmental Protection Act. If government implements the recommendations, it would be the first time the right to a healthy environment has been recognized in Canadian federal law.

The report, based on a year-long review of the act, includes 87 recommendations regarding airand water-quality standards, toxins in consumer products, protection for vulnerable populations and communities, environmental justice and the right to a healthy environment. If implemented, these recommendations would deliver far-reaching health benefits, so it’s no surprise that many people and organizations from the health and medical sectors, academia

and beyond have endorsed them.

Federal environment and health departments and ministers have until October 15 to review and respond to the report.

The government renewed the Environmental Protection Act in 1999 as the primary law governing toxins and pollution. But it needs further updating and strengthening.

Changing conditions, a lack of resources and poor enforcement have limited its effectiveness. The Toronto Public Library collected more late-book fines in one year than the government has collected from fines imposed through the act in 20 years!

Considering that an estimated 7,700 people in Canada die prematurely from causes related to poor air quality and Canada ranks 25th among rich countries on children’s well-being, in part because of a failure to improve air quality, improving the act is critical. A study by the International Institute for Sustainable Development shows pollution alone costs Canada more than $39 billion a year.

Acting quickly to implement the recommendations will save lives, prevent illnesses and reduce associated costs. By requiring safe replacements for toxic substances, it will also bolster the green chemistry industry, one of the world’s fastestgrowing economic sectors.

It could also set a precedent for including environmental rights in other laws, such as the Canadian Environmental Assessment, Fisheries, Navigable Waters and National Energy Board acts, which are also under review. This would help ensure higher standards for air, soil and water quality.

And it could help drive the impetus for a stand-alone environmental bill of rights.

In recognizing environmental rights as human rights, the committee’s recommendations mark a shift in the way we discuss environmental protection. A standalone bill would take the concept

further. It would put human and environmental health at the centre of decision-making, and ensure consistency and coherence between different environmental laws. It would help institutionalize environmental rights protection within governing bodies, make the process of implementing environmental rights more transparent and assist judges in making informed and consistent decisions in cases when those rights are violated.

Ultimately, the right to a healthy environment should be included in the Charter of Rights and Freedoms, to ensure consistency in environmental and health protection between provinces and territories and to make it easier to uphold citizens’ rights regardless of which federal political party is governing.

The recommendations for improving the Environmental Protection Act are an important stepping stone. They would quickly improve environmental protection in Canada and pave the way for a stand-alone environmental bill of rights. Our political representatives face many competing interests and priorities, so it’s critical for us all to let them know we want them to carefully consider and implement the committee’s recommendations.

You can write your member of Parliament, the prime minister and environment and health ministers, using the David Suzuki Foundation’s letter-writing platform at action2. davidsuzuki.org.

Dr. David Suzuki, Co-Founder of the David Suzuki Foundation, is an awardwinning scientist, environmentalist and broadcaster. He is renowned for his radio and television programs that explain the complexities of the natural sciences in a compelling and easily understood way. Dr. Suzuki is also recognized as a world leader in sustainable ecology. He is now Professor Emeritus at UBC.

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eco

Fall Garden Clean-Up Written by Carson Arthur

The snap in the air signifies more than just the arrival of autumn; it also means that it’s officially time to clean out the perennial beds.

This can be a challenge even for the most experienced gardener because we always forget the specific treatment for any new species or plants that we’ve added to beds.

For the novice gardener, you have a few options. You can travel around the garden with your smart phone and look up every plant before you deal with it…or…use these general rules when deciding if what’s above the ground should stay or go.

1. Small steps Make a complete list of everything that you need to do outdoors and break the jobs down by small, medium and large. It may seem redundant to make a list instead of just getting outside and starting, but if you don’t make a list, it’s very easy to get sidetracked on the multitude of little tasks that can derail you.

With your list, try to make sure that you mix up the size of jobs so that you get a sense of accomplishment when you’ve actually checked the completed box. Nothing is worse than feeling like you’ve wasted a day and accomplished nothing.

2. Go in order of importance Grass, trees and weeds all grow… some faster than others. When planning your jobs for the day, gauge

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the impact of how things will look if you leave them to the end of the list.

For example, I always cut the grass first because a freshly mown lawn not only looks great, but also if left too long it can take double the amount of time to complete. Next, I tackle the weeding. It’s my least favourite job in the yard but if left too long, the weeds can outgrow the perennials. I always leave the pruning for last. Most trees and shrubs only grow at the beginning of the year. Unlike grass and weeds, they won’t look worse the longer you wait.

3. What should go and what should stay is crucial to maintaining your garden.

Yellow leaves and mushy stems are a definite sign that a plant is done for the year. When the leaves turn yellow, it means that they are no longer producing food for the plant. Referred to as being ‘chlorotic’, this yellowing of the leaves can happen for various reasons including lack of iron, cold temperatures or even disease. Seeds and dried flowers are up to you if you want to keep them or not. Many plants that spread via seeds can take over a garden bed if left unchecked.

However, birds rely on these seeds as a food source throughout the winter.

4. Throw your hands up and bring in the professionals There is absolutely nothing wrong with admitting that you are in over your head and hiring a yard maintenance company for a couple of days just to get you back on your feet. When it comes to our outdoor spaces, we all have different comfort

and skill levels. Paying for an expert is completely acceptable versus trying to muddle through and making some mistakes that will cost you more in the long run.

Gardening is all about trial and error.

You are going to make mistakes… we all do. By learning some of these simple basic rules when it comes to fall clean-up, you have a better chance of making less of them and that’s all anyone can really ask.

Remember, this is your property and your home. What works for your neighbours may not work for you.

Instead of letting the panic of a never-ending backyard full of work consume you, find a system that fits your lifestyle and make the most of your available time and energy.

Carson can be carsonarthur.com

reached

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National Food Policy Consultations Written by Dianne Dowling, President, Local 316, National Farmers’ Union (Kingston, Frontenac and Lennox-Addington Counties)

Strong Communities, Sound Policies, Sustainable Farms

Everyone needs to eat and we all should be able to eat enough nutritious, affordable, diverse food for good health.

What could be more important than supporting the development of national policies that make that possible?

In the fall of 2015, Minister of Agriculture and Agri-Food Lawrence MacAulay received a mandate from Prime Minister Trudeau to develop a national food policy for Canada. “Develop a food policy that promotes healthy living and safe food by putting more healthy, highquality food, produced by Canadian ranchers and farmers, on the tables of families across the country.”

Every Canadian has the opportunity to contribute to the development of this food policy. Here’s how you can get involved: 1. Get involved in the federal government’s process On May 29, 2017, the ministry launched an online survey (canada.ca/foodpolicy) to support the development of the food policy, encouraging Canadians to give input regarding a food policy that will cover the entire food system, from farm to fork.

Canadians were asked to share their views on four major themes: • increasing access to affordable food; • improving health and food safety; • conserving our soil, water, and air; and • growing more high-quality food.

The online consultation closed on August 31, but during September, Canadians can submit their ideas directly to the food policy team, or can attend local and regional sessions aimed at understanding citizens’ priorities related to food. Go to canada.ca/food-policy to learn more about the federal government’s food policy process.

2. Get involved in Food Secure Canada’s process Food Secure Canada (FSC), a national alliance of organizations and individuals working to improve food security and food sovereignty in Canada, is supporting the hosting of local events to discuss what should be in a national food policy.

FSC has three inter-connected goals: zero hunger, healthy and safe food, and sustainable food systems. It has developed its food policy campaign under the title, Five Big Ideas for a Better Food System.

The five big ideas are: • realize the right to food • champion healthy and sustainable diets • support sustainable food systems • make food part of reconciliation • invite more voices to the table.

Go to foodsecurecanada.org and check out its food policy link for more details about how to get involved, responding as an individual or working to organize a local event to gather opinions and feedback of people in your area.

(By the way, FSC’s website is an excellent source for information about food issues in general and is well worth a visit. Individuals can be members of FSC, and membership is a good way to support FSC’s work.)

3.

Contact your Member of Parliament Let your MP know that you care about the development of a broadly-based, effective national food policy that helps all Canadians eat healthy, and make sure the food policy is on his/ her agenda.

4. Talk to others about the importance of a national food policy As I said at the beginning, everyone needs to eat, and we all should be able to eat enough nutritious, affordable, diverse food for good health.

What could be more important than supporting national policies that make the food system right for everyone?

Going green has never been easier. Be inspired at greenquinte.com 37

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