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Publisher l Editor Lori Mitchell Print Design Nicole Lucas Copy Editor Sharon Harrison
Contributors Dr. David Suzuki
Dyan Perry
Michelle Durkin, ND
Jacquie Blanchette
Carolyn Coffin Andrea Bull Kristian Bonn
While I enjoy the weeks leading up to the big day—shopping, decorating our home and baking—it’s the moments following Christmas dinner that I remember the most. If Dad and I stayed up late enough to be hungry again, I would sneak into the kitchen and make us turkey sandwiches. Paired with a glass of milk, and conversation about how great the day was, Dad would recount how Mom makes the best turkey and stuffing ever, or how the grandchildren loved that one gift. Eventually, we would agree it’s time to get to sleep, and Dad would say, “I love you, sleep tight”. The power of those words made everything good in my world. No matter the circumstance, the day came to a close and I went to bed at peace. Things were certainly not always peaceful, but his words were perfect at that moment.
Alexandria Barker
Natasha Turner, ND
Sharon Harrison Sam Alexander
Monica Hemstock Dianne Dowling Barb Marshall Laurie Vella, D.Ac. Liz Grant
Advertising Bay of Quinte & Greater Kingston Lori Mitchell 613.920.1232 hlnpublisher@cogeco.ca
How can your words give someone comfort this holiday season? It’s the smallest of gestures, but it may mean the world. Perhaps they will pay it forward and make another heart full. Who is alone this holiday? Who might need a little of your time? In this issue, we have a story about The Elusive Art of Letting Go. We hope it helps you come to terms with a person or issue in your life, and move into the New Year free of hard feelings. Statistics show potential health problems, ranging from mild depression to acute cardiovascular woes, can manifest from reoccurring negative thoughts about someone. It may be that forgiveness holds its own type of healing. As we approach the holidays, take time for yourself. Make a conscious effort to plan your 2016. Compile a list of the things that will make you healthier and stronger in the New Year. List it all, and be honest, and include your mental health, physical, emotional and spiritual needs. If there are things weighing you down, let them go. It’s a New Year – take charge of your health and well-being. Ask yourself: what is holding me back? What isn’t working? Am I living the life I imagined for myself? It’s our privilege as Canadians to enjoy a winter worthy of outdoor activity. Bundle up, get outside and enjoy the slopes, trails and ice. Pack a healthy lunch, and exhaust yourself. Get up early and get out there – come home just in time to reward yourself (with a treat of your choice), and snuggle under a cozy blanket. It’s what this season is all about. Happy holidays,
6
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features
wellness
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As fall leads to winter, healthy living focuses on healthy aging.
healthy living features the latest information on longevity and immune boosting foods and supplements to enhance our readers’ health and quality of life.
As the year draws to a close, healthy living joins Dr. David Suzuki to spread an important message regarding food waste and its ramifications.
The New Year is the perfect time to set personal health goals.
With flu season right around the corner, we share tips on staying healthy during the long winter months.
We remind our readers to foster—and treasure— the gift of health all year long by being conscious about the food we buy.
We explore alternative medicine with expert contributors and naturopathic doctors. Find information on a variety of health options from improving your mental health to acupuncture.
healthy living shows readers how to kick-start your exercise routines and avoid winter sport injury. In addition to a fit body, mind and spirit, we want to make overall health the number one priority in 2016.
7
Mastering the Elusive Art of Letting Go A new approach to a new year Written by Sharon Harrison
“People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar.” —Thich Nhat Hanh
It is often said, when one door closes, another door opens. Our lives are in a constant mode of change, where new chapters are written, and where nothing stands still for long. As we move forward, we live in the moment, and reach to the future. There is also a tendency to grab onto the past. There is nothing wrong with retaining the familiarity of happy memories, and drawing on pleasant times. But it is all too easy to cling onto a slice of the past for the wrong reasons; focussing and obsessing on what used to be, rather than appreciating and living in the present. While some people have the ability and skill to work through the traumatic times in their lives, many more are unable to let go of difficult situations, and the hurt feelings that come with it. Harbouring ill thoughts, frequently revisiting past situations, and remembering those who 8
wronged us with vivid clarity, can be detrimental to our well-being. The anguish we put on ourselves may well manifest itself as other things in our lives, such as poor spending habits, excessive drinking, or more serious health concerns. Why do we keep negative events or bad relationships alive, refusing to let them go? If someone hurts us, why do we insist on letting it fester for years? Why are we unable to let go of the anger and negative emotions? Our inability to let go of control can often stem from our lack of trust. Many of our behaviours are often routed in fear: fear of being alone, fear of failure, fear of not being good enough, or fear of abandonment. By clinging onto the past, we believe we can retain control—usually the reality is quite different. How do we conquer our resistance and reluctance to let go of the suffering?
“When I let go of what I am, I become what I might be.” — Lao Tzu In order to move forward in a healthy way, we must learn to recognize our actions, and to find solutions to close that chapter in our life. We must adjust our thinking and our idea of how things should be, and how people should behave toward us. Failing to do so efficiently can be paralyzing. Adverse effects and little signs of stress may show up as anger, frustration, depression, irritability, anxiety or jealously. When we start thinking about the friend who betrayed us, or we hear the hurtful words over and over again, we need to refocus our thoughts. Try doing something to distract your thought pattern, whether it is dancing a jig in the kitchen or pulling weeds in the garden. Do this enough times,
and it will become a habit. Find a way to move forward, to move on, and to forgive and forget. It may be the sibling who caused a rift in the family a decade ago, or the bus driver who was rude to you this week. An extreme example may be the school bully from 30 years ago. You remember the name calling and the hair pulling, and the hurt never left you. The reoccurring thoughts consume and occupy your mind to this day. Talking through the difficulties with someone may be helpful. Or it may simply need time to settle in your mind. Some people can take a walk and work things out; others need months of professional counselling. Writing down your thoughts can be very effective too. Use a piece of paper to jot down the anger you feel, then fold it up into a small square, choose a place away from familiar
surroundings, and bury it. If someone has hurt you, choosing a proactive approach by sending them a letter outlining your feelings may do the trick. Alternatively, it may help to bawl your eyes out for two hours. Were you laid off from a job you loved and still carry the resentment? Maybe you felt it was unfair when a co-worker was promoted over you. Respond to it, talk it through, write down your feelings, but after a short time, stop the negative and harmful thoughts and attempt to move on. Letting go of toxic people is a must, but don’t be mistaken in thinking letting go is about giving up. What better time than the start of a new calendar year to let go of the past, release the tension, find your inner peace, allowing yourself to heal. Don’t make it a new year’s resolution, but instead choose to declutter the mind and make some
real changes. Life is much too short to harbour grudges and ill feelings toward the world. In all likelihood, the person who hurt you has long since forgotten about the incident, and in some cases, may never have known about it. By keeping it alive, you are prolonging the hurt, so choose to be kind to yourself. Allow things to be, and remember to breathe. Mastering the art of letting go takes courage and lots of practice. Think about the person you want to be, and choose to make a plan to enact powerful and positive change in your life in 2016. New year, new you, new life.
“If you let go a little, you will have a little peace. If you let go a lot, you have a lot of peace. If you let go completely, you have complete peace.”
— Ajahn Chah 9
Naturopathic medicine is a holistic medical system which utilizes natural treatment approaches to support the individual’s own, innate healing processes. Two ideas central to the practice of naturopathic medicine are the concept of treating the individual (as opposed to giving identical treatment to everyone with the same health concern), and striving to treat the cause of illness (as opposed to simply treating the symptoms). The relationship between a naturopathic doctor and his or her patient is a partnership. What this means is that naturopathic doctors spend a significant amount of time with their patients. They listen closely to gain a full understanding of all aspects of the patient’s health problem. They then explain both the disease process and the treatment approach so the patient understands why each treatment recommendation is important and can be an empowered and an active participant in incorporating the changes that will lead to improved health.
10
wellness
Instant Karma Is it going to get you? Written by Alexandria Barker
Is your karma good or bad? And whichever it is, what does that mean to you? Can you change it? In John Lennon’s song Instant Karma he warns that it’s “gonna get you, knock you right in the head.” Ouch! So, what exactly is karma, and what can we do about it?
While I believe we are infinite beings who come to play on earth for countless lifetimes, I resist the belief that I’m doomed to spend any life atoning for the wrong doings of others. I like to think I’m in control of my karma.
Have you noticed that people with a happy cheerful nature seem to primarily experience good things? And that those who often criticize themselves and others seem to attract negative circumstances and people? That’s karma in action, my friend, and is totally within your control.
The concept of karma dates back to about 300 BC. Wikipedia describes it as the spiritual principle of cause and effect, where a person’s intent and actions influences their future. It states that good intent and deed contribute to good karma and future happiness, while bad intent and deed contribute to bad karma and future suffering. In some religions, it’s believed that your present karma affects not only your future in this life, but the quality of your future lives. A more mainstream understanding of karma can be found in the wisdom of the expression, ‘what goes around, comes around,’ which suggests karma is like a boomerang. For every action, there is a reaction. If, by your action, you create pain and suffering for another, you’ll one day experience the same. If you are kind and generous to others, you’ll receive that as well.
Being good to myself, as well as to others, fits right in with my beliefs regarding the Law of Attraction, that things of a similar vibration are attracted to each other. What we think about, we bring about.
Lennon goes on to sing, ‘you better recognize your brother is everyone you meet’. I share his belief that we are all connected. Being kind to others makes me happy. And if that happiness is the price I have to pay to incur good karma in this and possibly future lives, I guess I’ll just have to live with it!
Lennon’s Instant Karma resonates with me because it is so clearly evident in daily life. I don’t need my crystal ball to tell me if I drink too much wine I’ll have a sleepless night and wake with a pounding headache, or if I drive recklessly I’ll increase my odds of having a car accident, or if I’m nasty to someone, I’ll receive the same in return.
For, as Lennon’s song concludes, “We all shine on. Like the moon and the stars and the sun. Yeah we all shine on. On and on and on on and on.”
Alexandria is a yoga teacher, reiki master and life coach who tries to incur only good karma. Contact her at 613-475-3867.
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11
Six Anti-Aging Tips Keep your DNA young and healthy
Written by Natasha Turner, ND
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Telomeres are the DNA caps at the end of each chromosome, and they are critical for healthy cell function (imagine the plastic piece at the end of a shoelace to visualize). Growing evidence suggests that telomere shortening can inhibit stem cell function, cellular regeneration, and organ maintenance, contributing to the dreaded aging process. While there is still much to learn about telomere biochemistry, maintaining their health is huge in preventing the signs of aging. Some key supplements are showing promise towards maintaining their structure, which will help you look and feel younger longer.
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1. Young at heart with omega-3s. A
2010 study in patients with coronary artery disease (CAD) uncovered an inverse association between blood levels of fish oil and the rate of telomere shortening over five years, suggesting a possible explanation for the protective effects of omega-3 fatty acids. Since telomeres are a marker of biological aging, telomere length has been shown to predict mortality in patients with cardiovascular diseases. Researchers from the University of California, San Francisco studied more than 600 patients and found that the higher the blood levels of fish-derived omega-3 acids in patients with coronary heart disease, the longer the telomeres.
moving daily if you’re searching for the fountain of youth, it may be as close as your local gym. A 2008 study published in the Archives of Internal Medicine of more than 2,400 twins compared the telomere length in those that exercised versus the sedentary ones. After one year, they found — based on telomere length — that those who exercised were biologically younger than those who didn’t. In fact, the telomeres of the most active subjects were 200 nucleotides longer than those of the least active subjects. Bottom line: I prescribe that all my patients do three 30-minute strength training sessions per week, 1-2 interval cardio sessions (no more than 30 minutes each) and one yoga class or DVD.
3. Anti-aging
with astragalus. Astragalus is a common herb used in traditional Chinese medicine for its immune-boosting properties. Now the herb can add anti-aging to its impressive résumé, as certain astragalus molecules have been found to contribute to telomere growth. According to a study published in the Journal of Immunology, substances within astragalus root (called cycloastragenols and astragalosides) can slow the aging process by activating telomerase enzyme production (responsible for telomere regeneration). The two patented forms of astragalus root extract are known as TAT2 and TA-65. Bottom line: Since the extract responsible for lengthening telomeres is different from the standardized products available in a health food store, I recommend consulting with a health practitioner or integrative
wellness Natasha Turner, ND is a naturopathic doctor and has appeared on The Dr. Oz Show, The Marilyn Denis Show, Canada AM, CP24, CTV News, and Breakfast Television.
medicine doctor. Suzanne Somers’s new book, Bombshell, discusses this supplement and its many benefits in great detail.
4. A daily dose of sunshine. With all
of its benefits, you can easily identify vitamin D as a magic pill. A study published in the American Journal of Clinical Nutrition found that higher vitamin D concentrations, which are easily modifiable through nutritional supplementation, are associated with longer telomeres. Researchers report that the influence on telomeres by vitamin D is likely due to an inhibitory effect on inflammation as measured by C-reactive protein (CRP), a marker of inflammation. Bottom line: Remember that oxidative stress and inflammation will age you fast, so it pays to take a daily dose of sunshine (at least, in a bottle) to look and feel your best. I recommend 2,000-5,000 IU of vitamin D3 every morning with breakfast.
5. Reverse the clock with resveratrol.
This compound from red wine is known to improve blood vessel function, decrease fat cells and even put the brakes on the aging process. A 2003 study published in the journal Nature showed that yeast treated with resveratrol lived 60 percent longer. More recent research from the Harvard Medical School and the National Institute on Aging, found that resveratrol has been shown to offer survival benefits in mice. The benefits of this multi-faceted supplement were recently featured on 60 Minutes.
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6. Put the brakes on unhealthy
habits. The question isn’t always ‘how to age slower,’ but ‘what is causing us to age faster?’ Stress, sugar and inflammation are three things that will independently shorten telomere length and increase cellular aging. Bottom line: Hormonally-balanced nutrition, practicing stress management, minimizing alcohol and sugar intake, quitting smoking, and restoring sleep patterns will go a long way towards preserving your telomeres well into your later years.
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14
Is Sugar Making You Depressed? How much are you consuming? Written by Natasha Turner ND
If you remember the old ad campaign of two eggs being fried with the message, “this is your brain on drugs”, today we can re-create it using sugar as the substitute. It sounds extreme, but the average Canadian consumes the equivalent of 26 teaspoons in a day. Here’s the kicker, it’s not only adding inches to your waistline, but sending your mood on a rollercoaster. This is your brain on sugar: Once sugar (aka glucose) is ingested – whether it’s in the form of a donut or a high carb dinner – insulin is released. Immediately, it begins to direct the glucose in your bloodstream. Unlike fat cells, the brain can’t store glucose, so this simple sugar is readily burned up upon use (a process that speeds up during times of stress, such as exams, or even during concentration tasks, such as writing this article). Considering your brain cells need twice the energy of other cells in your body, it’s no surprise then, that your noggin is extremely sensitive to changing blood sugar levels. Your body also releases endorphins such as dopamine and serotonin to accompany this sugar rush, so you will initially feel happier, and perhaps even calmer. However, these receptor sites slow production to regulate the same endorphins that had you feeling so good, causing a crash in mood and even depression. And so the cycle begins… as we reach for more sugar (sound familiar?). In fact, patients who were treated for both Type 2 diabetes and depression at the same time achieve better results, according to a new study by researchers from the University of Pennsylvania. This is one of the many reasons that I include dietary changes for every patient that comes into my office with concerns of depression and/or mood swings. The sweet tooth unveiled: What goes up (in this case, blood sugar) must come down. Sleepiness right after a sugar rich meal is a classic symptom of reduced insulin sensitivity (which down the road leads to diabetes), along with a dip in mood and energy.
I find most patients in my practice with high insulin have low levels of serotonin—the “happy” hormone that controls our mood, sleep patterns, self-esteem, ability to make decisions, and cravings. According to research from Princeton University, “food addiction” evolves as a result of changes in brain pathways. Sugar causes the release of the hormone dopamine in the brain—the same response activated by addictive drugs. These chemical adaptations cause changes in dopamine release over time. In this particular study, rats actually became sugar dependent, paving the way for theories that sugar can be physiologically addictive. The rats even experienced ‘withdrawals’ through low levels of dopamine and anxiety. They displayed chattering of teeth and were reluctant to leave their homes…. Except if it was to get more sugar. It’s not hard to believe then that to brain scans, sugar can be as addictive as cocaine.
fish – had a 26% reduced risk for depression. So what you eat affects not only how you look, but how you think. Bottom line: If you find your mood as predictable as the weather, I recommend going on a sugar detox.
The proof is in the (sugar filled) pudding: New research suggests that drinking sweetened beverages, even diet drinks, are associated with an increased risk of depression. People who drank more than four cans or cups per day of soda were 30 percent more likely to develop depression than those who drank no soda. Those who drank four cans of fruit punch per day were about 38 percent more likely to develop depression than those who did not drink sweetened drinks). Not to mention that these not-sosweet delectable are often lacking in essential nutrients and healthy brain fuel. Not surprisingly, a study of over 3400 middle-aged civil servants, published in British Journal of Psychiatry found that those who had a diet which contained a lot of processed foods – ranging from desserts to refined grains – had a 58% increased risk for depression, whereas those whose diet could be described as containing more whole foods – including veggies, fruits and
15
Vitamin D:
What you need to know The list of foods containing vitamin D isn’t very long. You have to eat a lot of them to avoid vitamin D deficiency symptoms, and unfortunately they tend to lack taste appeal.
Written by Andrea Bull, Naturopathic Doctor
Vitamin D (IU) rich foods include: Cod liver oil 2218; herring (raw) 2061; shiitake mushrooms (dried) 1122; catfish (raw) 1122; button mushrooms (raw) 691; pink salmon (canned) 530; sardines (canned) 521; herring (pickled) 519; mackerel (canned) 214; caviar 184; Quaker Nutrition for Women Instant Oatmeal 140; cow’s milk, fortified with vitamin D, 100; orange juice, fortified with vitamin D, 100; egg yolk 25; and cereal (fortified) 40-50.
1. How do we get Vitamin D?
It is called the sunshine vitamin because it is made by your skin in response to sunlight. Sunscreen can reduce production by 99 percent. Seven out of 10 Canadians are deficient. 98 percent of patients I test are deficient, and almost half of them have at some point taken a vitamin D supplement and are still deficient. Most do not take enough vitamin D, or are taking a form of vitamin D that is not absorbed very well. Vitamin D is a fat soluble vitamin. This means if you take too much, your body stores the excess in your fat. You don’t eliminate the excess like you would with water-soluble vitamins, such as vitamins B and C. Vitamin D testing is no longer covered under OHIP, and it is roughly a $40-50 expense. A naturopathic doctor can send a patient for many laboratory tests including vitamin D. For children, we can use a finger prick form of testing also. Through testing, we can determine your current levels and specific dosage individualized to your needs.
2. Why should you care if you have optimal levels of vitamin D? Low levels of vitamin D are linked to all major illnesses and diseases that are prevalent in North America which includes: • All forms of Cancer; and • All Autoimmune Diseases, including: Hashimotos thyroiditis, psoriasis, RA, MS, Diabetes, Fibromyalgia, Celiac Disease, and many more.
To find out more, please consult your Naturopathic Doctor to find an individualized approach to your optimal health.
16
wellness
Got New Year’s Health Goals? Don’t let this person sabotage them Written by Carolyn Coffin
The beginning of a new year tends to bring about a sense of renewal and possibility. For many of us, this involves recommitting to healthy habits. We make time to cook new recipes, attend a yoga class, or get more sleep – and we start to feel fantastic. The fresh start of a new year is really quite exhilarating. So, without sounding like too much of a Debbie Downer, I want to make sure you’re well positioned to handle the person who is most likely to come along and sabotage your amazing efforts approximately three weeks from now. It’s not your mother, sister, or best friend. It’s not your spouse or your children. And it’s not even your colleague who brings a box of donuts to every staff meeting. Are you ready for this? It’s YOU.
Well, it’s not actually you, but rather the voice in your head. Commonly known as the inner critic, this universal saboteur stops more people from realizing their well-intentioned goals than everyone else … combined! And if you’re human, you know exactly what this voice sounds like. Who do you think you are? You have no business trying to take this on. Remember how you failed last time and the time before that? What makes you think this time will be any different? Save yourself the heartache and just stay on the couch where you belong. The volume of our inner critic tends to fluctuate depending on what we’re pursuing. If we’re squarely inside our comfort zone (sitting on the couch), it may not have too much to say, but it goes absolutely ballistic when we start showing up at the gym or making healthy meals with any kind of regularity. In fact, you can practically navigate by the resistance or pushback you feel from your inner critic.
The louder the “Who are you to be so great?” voice, the more certain you can be that you’re on the right track. Realize this. Every noble health goal you have this winter is likely to make the voice in your head louder, as if you’ve handed it a giant megaphone. But there is a way to turn down the volume without resorting to a life on the couch. Here’s how: 1. Recognize it for what it is (a selfprotection mechanism meant to keep you in your comfort zone). You may say, “Well hello there, saboteur. Fancy meeting you again.” 2. Take consistent action (no matter how tiny) to develop a brand new comfort zone. Maybe you prepare a healthy meal instead of the frozen pizza, meet a friend for yoga instead of bailing, or hit the hay early instead of numbing out on Facebook and an open pint of Ben & Jerry’s. Do this enough times and you’ll not only reclaim your health this year, but you’ll also develop some mastery over that pesky voice in your head. 17
wellness
Demystifying Acupuncture Written by Laurie Vella, D.Ac.
It is an ancient yet effective treatment that has evolved into a complete holistic health care system. This noninvasive treatment method has been used for thousands of years, helping millions of people become well and stay well. Acupuncture promotes natural healing enhancing the natural immune system, supporting the physical and emotional health, improving overall function and wellbeing. It is a safe, painless and effective way to treat a wide variety of health problems. This ancient medicine has the philosophy that Qi (pronounced “chee”), or life energy, flows throughout the body. Qi protects the body from illness, pain and disease. A person’s health is influenced by the quality, quantity and balance of Qi. Qi flows through specific pathways called meridians. There are 14 main meridians inside the body. Each of these connected to specific organs and glands. Meridian pathways are like rivers flowing inside the body. Where a river flows, it transports life-giving water that provides nourishment to the land, plants and people. Similarly, where meridian pathways flow, they bring life-giving Qi that provides nourishment to every cell, organ, gland, tissue and muscle in the body. An obstruction to the flow of Qi is like a dam. When Qi becomes backed up in one part of the body, the flow becomes restricted in other parts. This blockage of the flow of Qi can be detrimental to a person’s
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health, cutting off vital nourishment to the body, organs and glands. The causes of Qi being disrupted are physical and emotional trauma, stress, lack of exercise, overexertion, seasonal changes, poor diet, accidents, or excessive activity are among the many things that can influence the quality, quantity and balance of Qi. When this disruption is prolonged or excessive or if the body is in a weakened state, illness, pain or disease can set in. When having a treatment, an acupuncturist will place fine, sterile needles at the specific points along the meridian pathways. This safe and painless insertion of the needles can unblock the obstruction and balance Qi where it has become unbalanced. Once this is done, Qi can freely circulate throughout the body, providing adequate nourishment to cells, organs, glands, tissues and muscles. This can eliminate pain, restore balance and harmony, as well as the body’s ability to heal itself, ultimately leading to optimal health and well-being. Acupuncture can help a wide variety of common ailments and issues such as; anxiety, arthritis, asthma, bronchitis, carpal tunnel syndrome, chronic fatigue, digestive issues, depression, fertility, fibromyalgia, headaches, back pain, menopause, PMS, nausea, migraines, sciatica, sinuses, sleep disturbances, stress, tennis elbow, and neuralgia.
new local expert contributor Laurie Vella, D.Ac.
Laurie is the owner of Healing Hands & Body Mind Spirit Yoga Studio. She has been in practice for 20 years offering many healing methods. Laurie’s expertise comes from a lifelong passion for holistic healing and natural remedies. As an Acupuncturist, Certified Reflexologist (teacher), Reiki Master (teacher), Certified Yoga Teacher, Aroma therapist, MLD trained, Meditation Teacher, Nutritional and Herbal Consultant, Life Coach and Author. Laurie has seen firsthand the high success rate of natural healing, with many people that she has had the opportunity to help with many health issues. She combines her many years of training, experience and intuition, to teach her clients how to get in touch with their natural ability to heal and make profound change in their life. She is a member of Acupuncturists Without Borders, an advocate for natural childbirth, she specializes in natural treatments for pregnancy, pre and post-natal. She can be reached 613-384-7860 www.healinghandskingston.ca
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food
Real Food. Primal. Paleo: Don’t let the flu sabotage your health Written by Michelle Durkin, ND
The transition period of fall is a time when many people get sick, and this year is no exception. Different strains of the flu are currently making the rounds, and it is widely publicized this year that the flu vaccine will be only 20-30 percent effective, due to the incompatibility of vaccine viruses and the circulating viruses. If you have been a real food/ primal/paleo eater for one month, six months, or a year and have had some really great results, getting the flu can present a challenge for you. You are committed to your new way of eating and then BAM! You get the flu! You are ticked off you got the flu in the first place because of how great you have been eating and feeling. Secondly, all you feel like having is crackers and ginger ale, but you are worried this is going to sabotage all of your great results thus far. What are you to do? Keeping these tips in mind can help you to seamlessly transition back to health: 1. Nourish your body differently. The flu is an acute condition, not a chronic one. The priority should be boosting your body’s immune system, not worrying about burning fat. When you are sick, the body will depress the appetite, thereby reducing the amount of work the digestive tract has to do. Simple, easy-to-digest foods or liquids are best. Don’t worry about getting in your palm-sized
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portion of protein, healthy fat, or half a plate of veggies. Those foods will be less appealing. Worst case scenario, you have crackers and ginger ale. Just be sure to return to your regular diet once your appetite returns. 2. Homemade chicken broth will be your best friend. If you are a regular real food/primal/paleo eater, chances are you already have homemade chicken broth in the freezer. If not, this is something you can start doing to be prepared. Drinking chicken broth will help keep you hydrated, soothe the stomach and intestinal lining, as well as replace any electrolytes and minerals you may have lost. This is my first choice of what to consume when you have the flu, and it is better than Gatorade or Pedialyte. As you start to feel better, you can slowly add in some chicken or veggie chunks to make your broth a little heartier. 3. Try a modified BRAT diet. You may have heard of this diet that consists of bananas, rice, applesauce, and toast. It has been used traditionally for any stomach upset because it reduces the amount of work the digestive tract has to do. So why not just stick with the bananas and applesauce? There is no reason why you have to add in the rice and toast. You can call it the BA diet.
Here are some other recipes the Eat Real Food Academy has on their website that would be appropriate “flu food”: • Chia Seed Pudding • Sunflower Sesame Seed Crackers • Banana Muffins Remember, even healthy people will get the flu sometimes. Take the time you need to rest and support your body appropriately. I would love to hear any tips or comments that you have, so make sure to leave them at; www.quintenc.ca www.eatrealfoodacademy.com
food
Smoothies Three surprising things you should know Written by Michelle Durkin, ND
About eight years ago, I considered smoothies a healthy snack or an ideal breakfast substitute. It didn’t really matter what type of smoothie, at that point I lumped them all together in the “health” category. I know I’m not the only one because smoothie bars are popping up everywhere, and patients are often reporting smoothies as part of their regular diet. As an athlete, you are probably the most encouraged to have smoothies as part of your post-workout routine. It is an easy way to increase your protein intake necessary for muscle growth. What could be easier? Add protein powder to some blended fruit, yogurt, and/or fruit juice. After some investigation, I now know this could be a huge problem and here’s why: 1. Smoothies are a reservoir of hidden sugar Unless your smoothie is 75 percent or more vegetables, it is mostly hidden sugar coming from fruit. We all know fruit is a source of natural sugar. Think about how many servings of fruit get added to a smoothie…two…three… four? Would you eat this many fruits whole in one sitting? Of course not! It is way too much sugar. 2. Smoothies have more sugar than protein Smoothies are always advertised as high protein. The problem is that even though it may be high in protein, they are usually higher in sugar. 3. Smoothies can make you gain weight How is this possible? I’ll give you a hint…it has to do with sugar. Whenever you consume sugar or starch, your body produces insulin. Insulin is your fat storage hormone. Let me say that again: insulin is your fat storage hormone. Whenever you secrete insulin, your body will store those calories in your fat cells. The only exception to this is if you are running a marathon or you haven’t eaten in two days.
This spinach smoothie label is an example from a popular franchise. You may think you are getting a protein/spinach smoothie, but check out the amount of protein, 3g, versus the amount of sugar, a whopping 56g! Nutrition Facts Serving Size 1 serving (710 ml) Amount Per Serving Calories from Fat 14.4 Calories 278 % Daily Values* Total Fat 1.6g
2% Saturated Fat 0.3g
2%
Trans Fat 0g Cholesterol 0mg
0%
Sodium Total Carbohydrate 68g
23% Dietary Fiber 8g
32%
Sugars 56g Protein 3g Here is another popular pre-made smoothie from Body Systems Nutrition that is made with frozen yogurt: Calories
350
Sodium
0 mg
Total Fat
5g
Potassium
0 mg
Saturated
0g
Total Carbs
50 g
Polyunsaturated
0g
Dietary Fibre
0g
Monounsaturated
0g
Sugars
0g
Trans
0g
Protein
25 g
Cholesterol
0 mg
Vitamin A
0%
Calcium
0%
Vitamin C
0%
Iron
0%
You may think, well this one is great, look at all the protein! Sure protein is listed at 25g and sugar is listed at 0g. We need to dig a little deeper though. This is how labels can trick you. You also have to look at the amount of Carbs listed and then subtract the fibre. This will give you an accurate measurement of the hidden sugar. In this smoothie, the amount of fibre is zero and the carbs are 50g! This means you are consuming twice as much sugar as protein. Armed with this information, I hope you can now make an informed decision about your smoothie choices. Ingredients matter. Don’t be fooled into thinking all smoothies are healthy.
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Source: http://www.kalettes.com
Kalettes™ are the newest hybrid veggie that foodies are thrilled with. Developed in the UK via conventional (not GMO) hybridization, they’re a cross between kale and Brussels sprouts. Known as Flower Sprouts in their native land, they look like frilly little cabbages with curly green leaves and streaks of pretty purple. Their taste is a fusion of sweet and nutty and they can be sautéed, grilled, roasted or eaten raw. Now they’ve “jumped the pond” to North America, where they’re the new “IT veggie.”
eco
Eating Locally in Winter Tips to get started this season Written by Dianne Dowling, President, Local 316, National Farmers’ Union (Kingston, Frontenac and Lennox-Addington Counties)
“Eating locally in winter is easy, but the time to think about it is in August.” — Barbara Kingsolver, Animal Vegetable Miracle You can eat locally during the winter months, even if you didn’t preserve the harvest in August, September and October. Here are some ways to get started.
1. Plan ahead for preserving vegetables and fruits next year.
Research online or in books on how to preserve foods and what the guidelines are for safe preservation. Preserving includes canning, dehydrating, freezing, fermenting and home storage of root vegetables and fruit. Look for classes or learn from someone who is knowledgeable. Figure out what equipment you will need to assemble early in the preserving season for next year. Preserving with a friend is a great way to spend time together, sharing the work and the rewards.
2. Look for locally-raised meat, grains, beans, eggs, poultry, dairy products, honey and maple syrup.
Search online for farm-gate and retail locations, and ask at independent grocery stores and butcher shops. With local managers making decisions, independent grocery stores are more likely to carry local food than chain grocery stores, where sourcing decisions are made at corporate headquarters.
3. Buy value-added products that use local ingredients.
Jams, pickles, sauces, soups and casseroles are just some of the processed foods that local people are offering. Watch for them in stores (particularly in independent stores) or at craft fairs and festivals.
4. Join a fall or winter CSA (community supported or shared agriculture).
Many people are familiar with CSAs offering vegetables, herbs and other products during the late spring, summer and fall months. Some CSA operators are now offering fall, winter and/or early spring CSAs, with storage root crops (eg. potatoes, squash, beets, rutabagas, onions, garlic and carrots) and greens (grown locally in greenhouses).
7. Look for a food box program in your area that sources local food. Did you know: Ontario’s Local Food Act defines local as anywhere in Ontario plus 50 kilometres into Quebec or Manitoba? This means that local food at your grocery store may have come from hundreds of miles away. Most people likely have a smaller geographic area in mind when they think of the term “local food” —such as within 100 kilometres. If a product is advertised as “local”, ask the seller where it came from. If you don’t like the retailer’s definition of local, let them know about it, and ask them to source foods from closer to home.
5. Support a winter farmers’ market.
Your area may have a winter farmers’ market where you can buy items such as value-added products, greens, storage vegetables, meats, honey and maple syrup. For instance, as a new venture this winter, the Memorial Centre Market in Kingston will operate January to April at Princess Street United Church.
6. Grow your own sprouts, micro-greens and herbs.
If you have a sunny window, you can grow micro-greens and herbs indoors in the winter. Research sprouting to make sure you are doing it with food safety in mind.
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Kupecz Family Farm has ethically raised lamb, eggs, chicken and turkey for a holiday feast, or any special occasion. Attention is placed on having a happy animal, grown in a sustainable way without drugs, chemicals or other mass production techniques.
Gilmour’s Meat Shop and Deli has become a familiar, dependable supplier of local and all Canadian meat for their customers in the Quinte area over the past 18 years.
Nature’s way is the most sound and pleasing way.
Wyatt Whitehead owns the family operation and boasts that he only supplies “top of the line” meat products, offering custom cutting, custom orders, quality and professional service in his modern facility.
Farm to Table
The full service deli offers in-house catering for any function as well as a full line of groceries, local farm fresh produce in season and much more.
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, manufacturers, and services that keep our farming community thriving. Our ultimate goal is to build a sustainable infrastructure, and secure a local food supply for the future of our communities. Our farmers and producers have the potential to expand, and to supply an increasing customer demand. We all win. Eating local is healthier, safer and benefits all of us.
“We are proud to promote eat local and buy local, we all benefit”
Tired of viruses and pop-ups? We have the solution! Charles is the Ubuntu expert in the Quinte area, doing what he loves, making computers work properly. It has been his passion and career for over 20 years. Home Computer also ships products worldwide. We have the lowest prices anywhere, quality products and personal service. We have a large inventory of more than 500 Laptops and Desktops. We carry all Apple products: iPhones, iMacs and MacBooks. We are famous for our ability to set-up computers in less than 15 minutes at a very low cost of only $20! $199.00 laptops
“Fresh Turkeys, Bone-in Hams, and holiday baking including Tortier Pies for the holidays, place your orders early”
Want your computer to work properly without annoyances? Bring it in and we will make it work for you. Home Computer 613.967.9895 101Blessington Road, 2 miles north of Belleville, ON www.homecomputer101.com
support our local farmers
Deborah & Paul Spaar, certified Holistic Health Practitioners, owners of Sunrays Holistic Health, are committed to helping people find natural solutions to address their health, wellness and weight management. A technique called Contact Reflex Analysis (CRA) based on Applied Kinesiology is used to find the root cause of any illness. Vitamin D3 is a critical biochemical that allows the body to absorb calcium and incorporate it into bones and teeth. Vitamin D3 can be obtained naturally from sunlight, in certain foods and in vitamin supplements. We can explain the specific benefits in detail through email to help you find the accurate dose for any vitamin, mineral, herbal the
supplement combination
CRA
Certificates
or with
technique.
Gift
available
for
health assessments and Reiki treatments.
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Cold weather season is just around the corner. We have all of the equipment and supplies you will need to keep comfortable throughout the winter. We have wood pellets, a variety of stoves and winterizing supplies of every kind. Stay warm. Visit us for all your winter needs! Lots of gift ideas, gift certificates. www.rashotte.ca
Year round gardening!
Happy Holidays!!
Visit our working hydroponic demonstration room. We offer a wide variety of lighting, organic and hydroponic fertilizer, various soil amendments, water crystals, and a knowledgeable staff who are always happy to answer your questions.
Cage-Free environment with flexible hours to suit your Christmas/New Year schedule. Gift Certificates available for your dog-loving friends/family. Take a break from your dog to wrap presents, or to entertain family & friends this year. Registered Veterinary Technician & trained staff catering to your dog’s individual needs,
Gift certificates available.
“You Leave ‘em....We Love em’
Kricklewood Farm Sunflower Oil is made with 100% pure sunflower seed grown using natural and traditional farming practices. We grow and press the seeds ourselves in Frankville, ON in small batches using the Cold Press method to preserve the freshness and unique nutty, buttery flavour. It’s great for dipping, vinaigrettes, light sautéeing, drizzling over vegetables, pasta, pop corn and baking. Kricklewood Farm Sunflower oil adds the delicious taste of sunflower to any dish. For a store near you: kricklewoodfarm.com/find-a-store For recipes: kricklewoodsunfloweroil.com/kitchen
Gifts that say you care...Unique, quality umbrellas and under $20, Nonalchoholic sparkling blends (Vineyard Reserve), Specialty and gourmet food, mustards, jellies, jewellry, teas, soaps, beeswax candles, great stocking stuffers and gift certificates. Home of Terra Edibles offering organic vegetable, herb and flower seeds, organic gardening products. Heirloom tomato/herb/perennial seedlings, organic garden ammendments available in the Spring. Wishing the best of the season to all of our customers!
Sign up for fuel delivery and receive 100 Bonus Air Miles. We service Propane, Oil , and Natural Gas. Get rewarded for your purchases at Fergusson Energy. Receive 100 bonus Air Miles when you sign up and then on every purchase. 305 Bell Blvd, Belleville, ON 613-968-2900 1-866-330-3325 fergussonenergy.com
What are Organic Pesticides? The debate around organic pesticides arises from loose definitions. Organic advocates are talking about synthetic toxic pesticides that are prohibited in organic production. But opponents broaden the definition to include all the natural things that can be used to control pests, such as diatomaceous earth, a natural seashell powder used to control insects by physical damage, not by chemical poisoning. There is a world of difference here. Yes, improper use of these products can be harmful. Improper use of a tractor can also be harmful, yet tractors are allowed in organic production. In short, the comparison of pesticides is a distraction.
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David Suzuki, Co-Founder of the David Suzuki Foundation, is an award-winning scientist, environmentalist and broadcaster. He is renowned for his radio and television programs that explain the complexities of the natural sciences in a compelling, easily understood way. Dr. Suzuki is a geneticist. He graduated from Amherst College (Massachusetts) in 1958 with an Honours BA in Biology, followed by a Ph.D. in Zoology from the University of Chicago in 1961. He held a research associateship in the Biology Division of Tennessee’s Oak Ridge National Lab (1961 – 62), was an Assistant Professor in Genetics at the University of Alberta (1962 – 63), and since then has been a faculty member of the University of British Columbia. He is now Professor Emeritus at UBC.
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eco
Lick the Plate The ecological and economic costs of food waste Written by David Suzuki with contributions from David Suzuki Foundation Senior Research Scientist Scott Wallace
Christmas is a time to gather with friends and family to appreciate a festive family meal. Eating is both a highly social and personal part of our lives, and food preferences can even make for lively dinner table conversations. In North America, we tend to focus on how food is grown and harvested. Consumers face a myriad of labels when they shop for Christmas feasts — organic, free range, cage-free, Marine Stewardship Council, fair trade, non-GMO, vegetarian-fed and locally grown among them. From a sustainability point of view, the most important question is missing from these labels: Will this food be eaten or will it end up contributing to the world’s growing food waste problem? We’re hearing a lot about food waste lately. Every year a staggering onethird — 1.3 billion tonnes — of the world’s food is wasted after it has been harvested: 45 percent of fruit and vegetables, 35 percent of fish and seafood, 30 percent of cereals, 20 percent of dairy products and 20 percent of meat. Food waste ends up in landfills, increasing methane emissions and contributing significantly to climate change. A recent study found Americans waste close to $200 billion on uneaten food, while Canadians throw away $31 billion. These figures only account for 29 percent of the full cost of waste. They don’t include factors such as labour, fuel to transport goods to global markets. As methodologies are improved and accounting becomes
more inclusive, we’re likely to find even higher waste figures. Dozens of studies across many countries with different methodologies not only confirm the increase in food waste, but suggest food waste is even higher and on the rise. In Canada, food waste cost estimates increased from $27 billion to $31 billion between 2010 and 2014. In a world where one in nine people doesn’t get enough to eat — many of them children — this is unconscionable. According to the World Food Programme, poor nutrition kills 3.1 million children under the age of five every year. It’s the cause of almost half of child deaths in that age range. When it comes to feeding the world, distribution and waste appear to be greater problems than population. And yet we continue to destroy more forests, drain more wetlands and deplete the oceans of fish to meet the needs of a growing world population. Not only that, the monumental economic losses from food waste represent money that could be used to fund much-needed social and environmental programs. Money lost in North America would cover most of Canada’s federal budget. Food waste in Metro Vancouver homes adds about $700 a year to a household’s grocery bill. Every morsel of food wasted represents unnecessary greenhouse gas emissions, conversion of natural ecosystems to agricultural lands and disruptions to marine food webs. Based on 2007 data, the UN estimates
that the equivalent of 3.3 gigatonnes of CO2 emissions globally can be attributed to food waste. Canada’s total emissions, in comparison, are about 0.7 gigatonnes. If food waste were a nation, it would be the world’s third largest emitter. We need to tackle food waste at all levels, from international campaigns to individual consumption habits. In September, the UN agreed to an ambitious global goal of reducing food waste by 50 percent by 2030 as both an environmental and humanitarian imperative. Earlier this year, Metro Vancouver joined the international effort Love Food Hate Waste to meet municipal waste goals and encourage individual behavioural change. A similar U.K. campaign led to a 21 percent cut in food waste over five years. Grocery stores in France and other countries are offering discounts for misshapen produce under an “ugly fruits and vegetables” campaign. Businesses are using audits to map out where food waste is affecting bottom lines. Food waste is a crime against the planet and the life it supports. Reducing it not only addresses food insecurity, it benefits everyone. This Christmas dinner, whether you’re vegan, vegetarian, carnivore, locavore or pescetarian, plan for a zero-food-waste meal. Show thanks for ecosystems, growers and harvesters by buying only what you will eat and eating all that you buy.
Dreaming of a Green Christmas? Get tips and ideas at greenquinte.com
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products
SkinCeuticals – Resveratrol B E This seriously effective nighttime antioxidant needs to make its way into your skincare routine immediately. With age and ongoing aggression, skin accumulates excessive free radical damage and loses its efficiency to effectively naturally repair at night. This compounded effect leads to accelerated visible signs of damage such as loss of radiance and elasticity. Through use of this product, wake up to a more youthful and radiant you! Visit skinceuticals.ca to find a retailer near you
new & now
Original Moxie – Everyday Leave-In Detangling Conditioner This product is the ultimate dream team - moisturizing conditioner and detangling all in in one! A little bit of this can go a long way towards maintaining your healthy mane over this dry and blustery season. Chock-full of fantastic natural ingredients including shea butter and pumpkin seed oil, both are excellent sources of essential fatty acids and vitamins. This product helps to tone the hair and scalp, while dissolving knots and providing lasting moisture and sheen. Available at originalmoxie.com
Moose Knuckles – Signature Plaid Wool Parka in Red/Black Plaid Canadian brand, Moose Knuckles will keep you toasty warm in style this winter with their grey duck down parka with water repellent wool outershell, heavyduty zipper and detachable hood with blue fox fur. Available at mooseknucklescanada.com
Fresh Beauty – Limited-Edition Rose Face Mask Rose Face Mask is celebrating its 15th anniversary with this special limited-edition packaging designed by artist Jo Ratcliffe. Hydrates and tones complexions restoring radiance and suppleness to all skin types. The unique, cooling gel formula is infused with pure rosewater and real rose petals. Visit fresh.com to find a retailer near you
TWENTYSIX by Natasha Koifman for Aromachology Bergamot top notes reveal a floral bouquet of roses and peony, followed by patchouli, earthy sandalwood and noble vetiver. Every purchase of TWENTYSIX by Natasha Koifman for Aromachology directly supports Artists for Peace and Justice (APJ) and the children of Haiti. Natasha will be donating 100% of her profits from this collaboration to APJ. Visit 26forapj.com to find a retailer near you Eberjey – Foxxy Teddy Embrace your feminine side with this chic and flirty modal teddy. Using only the softest of fabrics, tiny whimsical prints and delicate lace details; Eberjey will surely be your new favourite brand for loungewear. Additional “Foxxy” pieces include cami, pants, shorts and chemise. Available at eberjey.com 28
Sorel – Joan of Arctic boot in Tobacco, Sudan Brown This now-classic silhouette features a beautiful waterproof full-grain leather and suede upper with a removable recycled felt inner boot lining to ensure that your feet stay warm, dry and comfortable in cold winter conditions. Available at sorelfootwear.ca
products
new & now
All-Clad – Copper Core collection 10-Piece Set The Copper Core collection is the crowning achievement from All-Clad. This superb line of cookware is crafted from five permanently bonded layers of metal and combines the superior cooking properties of Copper with the convenience of Stainless Steel and is induction ready. Includes: 8” & 10” Fry Pans, 2QT & 3QT Sauce Pans, 3QT Sauté Pan, 8QT Stock Pot, and 4 lids. Visit all-clad.ca to find a retailer near you
Le Creuset – French Oven Le Creuset Enameled Cast Iron cookware has been the world’s colour and quality benchmark for almost a century. Cast individually in sand molds, then hand-inspected by French artisans, each cast iron piece features a rich heritage design, as well as ergonomic handles and knobs. Ideal in the oven, on the stove or at the table, the iconic cookware is beloved for both its chip-resistant enamel exterior and superior heat retention that locks in flavour and keeps foods moist and tender. This year’s exciting introduction of Licorice – a bold new black – reinforces Le Creuset’s commitment to unsurpassed beauty and performance. Visit lecreuset.ca to find a retailer near you
Nest – Thermostat The Nest Learning Thermostat automatically adapts as your life and the seasons change. Enjoy the ease of adjusting the temperature of your home from where ever you are via the Nest app on your mobile device. Save time, save energy and live a greener life. Since 2011, the Nest Thermostat has saved over 4 billion kWh of energy in millions of homes worldwide. Available at nest.com/ca/
Chapters Indigo – Expressions Pillow Cover “Let It Snow” 12” x 21” You can’t help but think of winter wonderlands and caroling when you read this festive throw pillow! So get into the holiday spirit with your décor. Pillow form sold separately. Available at chapters.indigo.ca
Thermo-Chip – Sure Grip/Touch pad thermo gloves The first wireless and rechargeable heated gloves worldwide. Thermo Gloves provide the wearer pleasant warmth and comfort during the winter months. Wear alone for temperatures up to -6°C on high, or wear under additional gloves like a glove liner for temperatures up to -40°C on low. The rechargeable batteries last between 2-5 hours depending on heat setting. Available at thermo-chip.ca
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gift of giving They say “it’s better to give than to receive,” but it appears doing both has its benefits. When we give a gift, or get a gift, good chemical changes happen in the body. Serotonin is released, which is a mood-regulating chemical in our brain. Dopamine, a “feel-good” chemical is also released.
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gift of giving
Beating Holiday Stress Financial fitness 101 Written by hln staff
While many of us look forward to the holiday gift-giving season, there may also be a great deal of financial stress. Your budget may take a hit from unforeseen entertaining costs as well. Another problem is that we end up buying out of guilt or impulsiveness, never really knowing when enough is enough. A budget not only puts healthy fences around our finances but also forces us to plan what we want to give. Planning before shopping also means less time with other stressed shoppers. If you can’t afford expensive presents, don’t buy them. Your loved ones will understand. The mindset that you will be able to catch up in January without thinking it through, will be a future stress. Here are some other things to consider when reducing financial hardship during the holidays:
• Be realistic about your holiday budget, and stay within it. • Do not use your credit card to buy gifts. Adding to any debt will just add further stress. Set money aside each paycheck. • Exercise and take time for proper relaxation. A break can help keep you focused and help you avoid upsetting those around you. • Make a list of all of the gifts you expect to buy, and keep track of sales in weekly flyers so that you can take advantage of deals. • Christmas comes the same time every year, yet somehow it seems to sneak up on us. Many of us have talents that we can share with our loved one that won’t cost a thing. Make a gift card book with free babysitting, a massage, or maid services. Use your imagination and save some money at the same time.
If you are experiencing financial stress due to a job loss, remember that there is help available. Check with local community charities to see if there are programs that can help you through the holidays. You may need to donate some of your time, but that’s an added bonus. Nothing beats stress like volunteering for a meaningful cause.
e M : m Fr o : Yo u To
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fitness
Six Simple Exercises for Winter Sport Prep Written by Jacquie Blanchette
Whether you’re twisting and turning your way down a slope, powering up a steep incline, or riding over miles of white powder, you’ll need stamina, flexibility and a solid base. For a strong core and increased shoulder, hip and trunk mobility, check out this work out. All you’ll need is your own body weight and a wooden dowel that can be found at most local home reno stores. Perform 2-3 circuits and 12-15 reps of each exercise (12-15 reps per side where applicable). Be sure to check with your doctor before making any big changes to your physical activity program.
1. Standing Side Reaches:
2. Lunge and Knee Drive:
Stand with your feet together while clasping the dowel above your head with your left hand at one end and your right hand about 2-3 feet away. Imagine you’re standing between two planes of glass as you reach up and over to the right without bending forward or backward and trying to tap the ground with the dowel. For maximum effectiveness maintain equal distance between your ears and arms on both sides as you reach for the floor. This is great for trunk mobility and your obliques will burn tomorrow!
Clasp the dowel in your right hand for balance and lunge your right leg behind placing your toe on the floor and keeping your leg straight to maximize the stretch in your hip flexor (top front of thigh). Then stand tall and drive your right knee up in front of you while engaging your left glutes. Step your right leg back into a lunge without taking a break. Complete all reps on one side and then perform on the opposite leg.
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3. Back Extension and Shoulder Rotation: Lie on your stomach while clasping the staff overhead, hands about 2-3 feet apart. Keep your feet on the floor and your abs engaged as you lengthen and lift your head and chest off the floor. If you are able to rotate your shoulders to lift the dowel up and over towards your backside go for it; but if there is pain or discomfort, only lift your head and chest up and your arms simply as high as you comfortably can. Set your chest back down on the floor and repeat. This is an excellent way to strengthen your abs and lower back while working on opening up the front of your body and improving shoulder mobility.
4. Plank Rows:
5. Single Leg Toe Reaches:
6. Side Plank Leg Lifts:
From the front plank position on your hands and either from your knees (modified version) or toes, clasp the end of dowel in your right hand and row it up and down while trying to keep your hips even and core tight. Complete all reps on one side and repeat on the other.
Lie on the floor with your right leg extending straight up to the ceiling and your left leg hovering a couple inches off the floor (make it a bit easier by resting your left leg on the floor). Clasp the dowel in both hands and crunch up trying to reach your toes. Finish your reps on one side and then repeat with your left leg in the air. Keep your legs as straight as you can and your top leg pointing up, this is part of the challenge!
The side plank can be performed from your elbow or hand, and from you knee (modified version) or from your feet. Rest the dowel on your top leg and lift and lower the leg for 1215 reps and repeat on the other side. Great for core, shoulders and hips.
Do this workout 2-3 times a week to prepare yourself for skiing, snowboarding, snowshoeing, skating and any other winter activity. This includes snowman building and shovelling. 33
quINTE SpORTS & WELLNESS CENTRE A pLACE WHERE EvERYONE IS WELCOME!
Join a Recreation Program today! Programs for ALL ages & abilities Seniors:
Belleville’s 50+ Centre – Daily programs, guest speakers, social time; Health & Wellness classes; Free Indoor Walking Track; Swimming
Therapeutic Programs:
Stroke Care, Cardiac Maintenance, Diabetes, COPD, Osteoporosis, Fibromyalgia/Arthritis classes
Adults:
Visit our Workout studio - purchase a 40 pack and visit for only $2.00 per workout; Personal Training for as low as $20 per session; TRX Suspension Training; Walking with Poles; Daily fitness classes; Discounts for multiple classes
Children:
Daily preschool classes (sports, science, crafts, and so many more); Dance Lessons, Theatre Classes, Sport Programs; PA Day Camps
Teens:
Youth Room programs; Wednesday Sports; Athletic Training; Girls Health & Wellness Hour
TRY SOMETHING NEW THIS SEASON. CALL TO REGISTER TODAY 613-966-4632 WWW.qSWC.CA
fitness
You’re Canadian, Eh? Get out and enjoy winter safely Written by Liz Grant BSc.PT. Co-Owner of Quinte Orthopaedics and Rehabilitation Specialists
Canadian winter enthusiasts look forward to this time of year when there is an abundance of winter activities to enjoy, such as skiing, snowboarding, skating, snowshoeing, and tobogganing. Before heading out into the snow, winter activities often pose a higher risk of injuries. Among the most common winter sport injures are separated shoulders, knee sprains, torn ligaments, pulled muscles and wrist fractures. Your body needs different conditioning for the flexibility and balance demanded by most winter sports. A good conditioning program before hitting the slopes will increase your leg strength and endurance. The Canadian Physiotherapy Association suggests the “ABCs of Smart Training”:
A is for Alignment- people spend a lot of time in seated postures, which can affect postural alignment. This will limit the body’s ability to achieve and maintain peak capacity and may lead to pain or injury. Proper stretching and strengthening exercises will promote optimal postural alignment. B is for Balance – balance is a fundamental component of any sport, especially skiing. If you have a sedentary lifestyle, you may need to “train” your balance reactions for your sport. C is for Core Training – skiers
D is for Deceleration control – skiing and boarding are all about controlling the gravitational pull on frozen water. A typical ski turns usually last 2-3 seconds. Skiers must be able to control their deceleration speed to slow the force of gravity and finish their run safely. Exercises that work the quadriceps in a slow controlled manner, such as step-ups, spit squats and lunges are excellent ways to train. They mimic the forces of skiing and allow you to improve strength in a hip-extended positionthe functional position for all sports. You live in Canada, so get out there and enjoy winter, but do it safely.
and boarders need a strong core as an “anchor” for the legs. Exercises that have a rotational component and work the core areas in three dimensions are best.
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Come have some fun! 2015-16 Batawa Booter Cards are available now - the perfect holiday gift! See website for details on where they can be purchased.
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fine print
Have you Fallen on Ice? Don’t delay in seeking legal help Written by Kristian Bonn. Personal Injury Lawyer, Bonn Law Office
With the temperature falling, we will soon have snow and ice covering our roads and sidewalks. The snow and ice will inevitably lead to people slipping and falling and becoming injured. If you slip and fall on a public sidewalk or roadway, you should know about an important limitation on your right to sue for damages caused by a municipality’s negligence in not keeping the sidewalks and roadways safe. The standard rule in Ontario is that you must start a legal action within two years of when you reasonably ought to have discovered that you have a case. This usually means two years from the date that you were injured.
However, there are some notable, and frankly deviously unfair, exceptions to the two-year rule. The most unfair exception is the 10-day notice period in the Municipal Act, 2001, which requires a person who has been injured as a result of failure to maintain a sidewalk, roadway or highway, to notify the municipality within 10 days of the incident. If the injured person fails to notify the municipality within those 10 days, the injured person likely will not be able to be compensated for her or his injuries. Even if the municipality was negligent, and created a dangerous situation that led to the person being injured, the failure to provide notice within 10 days is fatal to the person’s legal action. The only exception to the 10-day notice requirement is if the person has a reasonable excuse for not providing notice and the injured person can prove that the municipality will not be prejudiced from not receiving notice within the 10-day period. The lack of knowledge of the 10-day notice requirement is not considered a reasonable excuse. A reasonable excuse must be related to the person’s incapacity to provide notice as a result of being hospitalized, on mind-altering drugs or some other similar situation. Ignorance of the law is no excuse.
The harshness of this rule was highlighted in a case from Toronto last year. The case was Seif v. City of Toronto, 2014 ONSC 2983 (Superior Court). In that case, the judge stated that he was sympathetic to the injured plaintiff and would have found the City of Toronto negligent for causing the harm, but was compelled by the Municipal Act, 2001 to rule in the City’s favour. Adding salt to the injured plaintiff’s wounds, the judge also ordered Ms. Seif to pay the City of Toronto $9,000 in legal costs. This was in addition to whatever she had to pay her own lawyer. I suspect that most Ontarians are not aware of the 10-day notice requirement. Hopefully, this article will bring this message to more people. And the message is clear, if you are hurt on municipal property, you need to immediately notify the city, in writing, that you intend to claim against the municipality for the lack of maintenance. In the notice, you need to include the date of the incident, where the incident occurred and a brief summary of the injuries. You can always decide not to proceed with a claim at a later date, but if you have provided the written notice at least you will have the option to sue. Kristian Bonn Personal Injury Lawyer, Bonn Law Office
OUR TEAM. YOUR HEALTH 37
saw an angel heard my name being whispere d felt a gentle hand
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mindfulness
Awakening The higher power within Written by Monica Hemstock
As we can all observe, there is a profound transformation of consciousness taking place across the world as humanity awakens to the higher power within. For some of us, an awakening, which usually involves a major shift or breakthrough in the process of self-change, is so radical we are no longer able to live the ordinary life in the ordinary way. The rest of our lives, we call upon our angels and guides, meditate and pray, and like a pilot who must check in with the air-traffic controllers continuously, we stay connected to our divine guidance. We practice radical trust. My own awakening occurred in 2005, although I had what I would call many mini-awakenings before then. I fell asleep one night after reading Dr. Deepak Chopra’s book How to Know God. I awoke suddenly around 3:00 a.m. by what sounded like a large flock of birds landing in my bedroom. I opened my eyes and saw an angel standing in the corner. The angel was very tall with gorgeous immense wings and was wearing a long white robe. As I have seen spirits since I was a child, I was happy, but not particularly surprised. The next morning I woke up to the sound of my name being whispered in my ear, and I felt a gentle hand on my shoulder nudging me awake. With sleep still in my eyes, I wandered into the computer room and put the word angel into my browser. A link came up for Angel Therapy with the name Dr. Doreen Virtue, and I was immediately connected to a site where I was given the opportunity to travel to Laguna Beach, California, to become certified as an Angel Therapist. I was quite confused by this initially, as I had never heard of Doreen Virtue, and I also had no idea that such a course existed. Was I really being guided to take this course?
I postponed the decision for as long as I could. My psychic consultant was unavailable, and so I would have to trust my own intuition. The longer I delayed, the more things began happening. Spiritual books would fly off shelves and land in front of me, and the lights in my home would go on and off, and I would feel hands pushing my back, urging me to move forward. I finally got the message and signed up to become an Angel Therapist. In April 2006, I joined 400 other people from around the world who were also awakening. Doreen Virtue taught us how to communicate consciously with our angels, mediumship with those who have crossed over, and healing sessions with angels. While I was in California with Doreen, the angels asked me to begin a practice called Awakening Spirit. They gave me the name before I returned home to Kingston. Now, I teach other people how to connect with their angels and to practice radical trust as I guide them through their own awakenings.
www.awakeningspirit.ca
Monica Hemstock is a writer, Life-Writing teacher & an Angel Therapy® Practitioner with a Master’s degree in English Literature. Monica is the author of numerous publications on wellness & co-author and editor of a variety of memoirs.
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http://www.petinsurnace.com
They may be pretty, but some holiday plants are poisonous—even deadly. As little as a single leaf from any lily variety is lethal to cats. Christmas tree pine needles can produce oral irritation, vomiting, diarrhea, lethargy, trembling and posterior weakness. Holly, commonly found during the Christmas season, can cause intense vomiting, diarrhea and depression. Mistletoe, another Christmas plant, can cause significant vomiting and diarrhea, difficulty breathing, collapse, erratic behavior, hallucinations and death when ingested. Poinsettias can cause irritation to the mouth and stomach and sometimes vomiting.
healthy pets
Animal Gift Giving Tips for adopting Written by hln staff
Whether your new family addition will has fur, feathers or scales, there are a few important things you need to know before adopting any new pet. 1. Are you financially ready to care for a pet? If you chose to adopt, you’ll need to be aware that your financial responsibility will include food, toys, grooming, veterinarian visits, annual pet licensing, cat litter, and more, which can amount to an extra hundred dollars or more a month. 2. If you travel a lot for work or are gone most of the day, is there someone who can care for your pet? It’s convenient to have nearby family willing to take on the task, but if you don’t, you will need to contact a reputable kennel or pet resort for animal sitting. 3. Is anyone in your household allergic to any animals? A family member might not know they have an allergy, so it’s important that everyone meets your new house member prior to adoption to determine if an allergic reaction will occur.
4. Do you have the patience and time to train? Even older animals have potty and chewing issues that you may have to address. You’ll need to do your research ahead of time and know that returning an animal to the shelter is not the answer to training problems. Be committed or don’t adopt.
7. Do you have adequate space and accommodations for the pet? Dogs like a yard to run around in, cats and smaller animals require less space. Whatever animal you choose to bring home, just be sure you’ve evaluated the space you’re able to provide them and choose your companion accordingly.
5. Will your new pet get along with your other pets? Well, there is a very real possibility that they might not work well together at all. Thankfully, most shelters will allow you to bring other pets in to meet each other before you officially adopt. A potential pet might not be a good fit with your current pets, which means you need to be prepared to not take that new guy or girl home.
8. Will your building allow you to keep the pet you are looking to adopt? Unfortunately, not all housing facilities are fully pet-friendly. Be sure to check with your building manager about animal ordinances you need to be aware of before bringing a companion home with you.
6. If you adopt a dog, do you have the time to exercise him or her? Certain breeds have a lot of energy and need to run it out every day while others are more sedentary. Many dogs in shelters are mixed breeds. In this case, simply take note of the dog you’ve met and look up all possible breeds he may be to get the general idea of his/her activity needs.
9. Are you ready to keep, love, and care for a pet for possibly many years to come? When adopting a pet, no matter what kind of animal, you are committing yourself to be his or her caregiver, for better or for worse. Having a pet is for LIFE.
Visit www.quintehumanesociety.com or www.kingstonhumanesociety.ca for more information.
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FAST, ACCURATE AND AFFORDABLE TAX PREPARATION
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Belleville
Personal, Business and Corporate Tax services Ask us about our bookkeeping services.
NATUROPATHIC Quinte Naturopathic Centre: Dr. Michelle Durkin, BSc, ND: Naturopathic Medicine, Bowen Therapy, Nutrition, Acupuncture; Belleville, ON; www.quintenc.ca; 613-966-9660
CAMPBELLFORD NATUROPATHIC
Shirley French Tax Specialist
269 Front St, Downtown Belleville
Your Family Naturopath: Dr. Andrea Bull, ND; 42 Front Street North; Campbellford, ON www.familynaturopath.com; 705-957-4226
COBOURG
613-771-9555
KINGSTON
NATURAL/ORGANIC & WHOLE FOODS Tara Natural Foods: Celebrating 40 years in business! Organic fruits, vegetables, meat & poultry, organic milk, yogurt & cheese, vegan & gluten-free products, wild fish, vitamin supplements, probiotics & more! 81 Princess Street, Kingston, ON; 613-546-4439
VITAMINS & NATURAL SUPPLEMENTS Sigrid’s Natural Foods: Bulk foods, vitamins & herbs, gluten-free foods, body building supplements; for over 30 years; Kingston, ON; 6l3-384-1756
NAPANEE ARTISAN GALLERY
Natural Solutions: LLaurie White, RN for 28 years. Preventative Health Consultant. www.nikken.com/lauriewhite. For a complimentary consultation call 613-766-1699 or ljwhite@kos.net
Synergy Artisan Gallery: SSynergy Artisan Gallery presents the unique and dynamic work of dozens of talented artists and crafters, working within many medias; 3 Dundas St. Unit #3, Napanee, ON; 613-308-9332
M.M. Townsend D.Ac, D.Hom: Homeopathic Medicine, Acupuncture, 25 years in Private Practice; Kingston, ON; Phone & Fax: 613-546-3967
MASSAGE THERAPY New Horizons Therapy Centre: Massage Therapy with RMTs, Hot Stone Massage, Aqua Massage, Myofascial Therapy, Colonics, Gift Certificates; 525 MacDonnell St., Kingston, ON; 613-549-5975
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Acupuncture, Reflexology, Reiki, Massage, Esthetics, Yoga Classes, Reiki and Reflexology Training, Workshops, Herbal Consulting, Life Coaching, Health Products, Gifts. Laurie Vella, D.Ac. www.healinghandskingston.ca Gift Certificates Available 832 Development Drive, Kingston 613-384-7860
HEALTH CONSULTANT/PRACTITIONER
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HEALING HANDS & BODY MIND SPIRIT YOGA STUDIO
WILTON/ODESSA CHEESE FACTORY Wilton Cheese Factory: Rennet-free; Cheddar & Variety Cheeses; no added preservatives; vegetarian friendly, Fresh Curds; Gift Boxes, Baskets & Gift Certificates; 287 Simmons Rd., RR2, Odessa, ON; www.wiltoncheese.ca; 613-386-7314
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