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One-stop shopping for all your health care needs and groceries... For over 30 years Sigrid’s Natural Foods in Kingston has supplied their customers with a variety of services, personal care items, bulk foods, gluten-free, supplements and health and wellness products all complimented with a professional and knowledgeable staff ready to assist when necessary. Soon, owner Mathew Baccari, will soon announce a long awaited expansion in his present location to offer an increased grocery line, farm fresh local produce in-season and much more. Sigrid’s Natural Foods is proud to support local growers and agriculture by promoting eating local and buying local, “Going forward, we would like to thank our customers for their patronage over the years and welcome everyone to come grow with us.” The walls are coming down in March for our long-awaited expansion. We are on track for completion on June 1st, come in and join us for the grand opening of the new addition.
4
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from the publisher
Spring is an exciting time for many reasons. Earth Day is one of them, and it’s around the corner in April. I’m thrilled to announce new local contributors to our Green Living Section. Green Quinte and Sustainable Kingston will share initiatives and events that are most relevant to supporting our environment. Of course, Dr. David Suzuki will remain as our expert contributor, and we look forward to David’s stories regarding the foundation’s Blue Dot Tour updates. Madeleine Marentette is the visionary behind Grail Springs Retreat Centre for Wellbeing in Bancroft. As an educator, soul coach and best-selling author, we welcome Madeleine to our first issue of the year. Among dozens of world-class awards, the Huffington Post named Grail Springs “One of the World’s 15 Best Destination Spas”. Look for Madeleine in our Mindfulness section each issue. We are also excited to introduce a new Fitness Contributor for 2015. Jacquie Blanchette is a fitness and lifestyle coach who believes one of the greatest joys in life is movement, and is passionate about enriching people’s lives through strength. Jacquie is a welcomed expert on our fitness pages, and we are pumped as she helps us “bring it on!”. Local lawyer, Kristian Bonn, joins us as we introduce a new section to healthy living now. Kris brings solid, factual expertise to our pages with legal information in all areas of personal injury, insurance disputes and medical malpractice. Kris is a wealth of knowledge and will share information to encourage us to dig a bit deeper in our understanding of fine print. 6
Dr. Natasha Turner, ND, was recently recognized by the Ontario Association of Naturopathic Doctors as being a leader in her field. Dr. Turner is also the first Canadian naturopathic doctor to be featured on The Dr. Oz Show. Dr. Turner’s first book, The Hormone Diet, became a #1 bestseller within one week of its release. She regularly contributes to various magazines and television programs as a natural health expert, with shows such as Marilyn Denis, Canada AM, CP24, CTV News, Breakfast Television, as well as magazines: healthy living now, Self, Elle, Glow and Canadian Business, to name a few. On the cover, we feature Meditating with Children. Monica Hemstock shows us how simple it is to take time out to relieve “bigkid anxieties” that seem to be occurring at earlier ages. If your child or children are stressed, chances are good you are as well. Taking care of yourself is so important. Giving the gift and ability to instinctively find calm through meditation, is something we now have at our disposal as parents. I cannot leave this message without also mentioning a powerful story about a non-traditional place of therapy. Heal with Horses in Prince Edward County provides Equine Assisted Learning as a holistic therapeutic approach, where individuals partner with horses for the purpose of making positive changes in their lives. Horses are magnificent and sensitive. Their grace, beauty, spirit and freedom is mesmerizing. Their ability to see a person’s truth and to sense sudden shifts in mood allows them to inspire human potential. We hope this issue inspires you. Enjoy,
Publisher l Editor Copy Editor Print Design
Lori Mitchell Sharon Harrison Nicole Lucas
Contributors Dr. David Suzuki Dr. Kristina Bennett Dr. Andrea Sorichetti
Suzanne Latchford-Kulker Corina Brdar Dianne Dowling
Dr. Natasha Turner ND.
Karyn Wright
Dr. Michelle Durkin ND.
Dawn Golloher
Kristian Bonn Liz Grant Jennifer Kiwala Sharon Harrison Alexandria Barker
Tawlia Chickalo Laurie White Dyan Perry Jacquie Blanchette Madeleine Marentette
Tanya Grierson
Monica Hemstock
Doreen Rafuse-Westall
Mathew Baccari
Advertising Inquiries Bay of Quinte & Greater Kingston Lori Mitchell 613.920.1232 hlnpublisher@cogeco.ca
healthy living now is published quarterly by LoLa Communications. www.hlnow.ca
All rights reserved. No reproduction in any form is permitted without written permission of the Publisher. Material contained in this publication is intended to be of informational and educational interest. If you have medical condition, seek the advice, supervision and assistance of a qualified health care professional. Views and information expressed in editorials, articles and advertising are solely those of the individuals and professionals providing them, and do not necessarily reflect the opinions of the Publisher or affiliates, and as such, the Publisher will not assume the responsibility for loss or damage arising, directly or indirectly, from the content provided.
{features} green living....................................... 8-9 together we are another step closer
a happy heart............................... 10-11 the importance of keeping our heart healthy
the sweet truth................................... 18 preventing cravings
health starts in the home................... 25 spring forward into home improvement projects safely
fit to be tied................................... 28-29 an at home kettlebell blaster
know your rights ................................ 31 read the fine print before getting on the plane
making gardening a joy.................... 32 easy-care perennials
heal with horses............................ 36-37 non-traditional therapy
meditating with children.................... 38 balancing mental and emotional stressors
pet labels........................................... 40 packaging and nutrition 101
Special Feature Contributors Dr. Natasha Turner, ND. is a naturopathic doctor and author of the best-selling books The Hormone Diet, The Supercharged Hormone Diet and The Carb Sensitivity Program. She’s also the founder of the Toronto-based Clear Medicine Wellness Boutique and a regular guest on The Dr. Oz Show, The Marilyn Denis Show and a regular contributor to healthy living now magazine.
David Suzuki, Co-founder of the David Suzuki Foundation, is an award-winning scientist, environmentalist and broadcaster. Dr. Suzuki is a geneticist. He graduated from Amherst College (Massachusetts) with an Honours BA in Biology, followed by a Ph.D. in Zoology from the University of Chicago.
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green living
Together, We’re Another Step Closer It’s Every Canadian’s Right to Live in a Healthy Environment Written by the David Suzuki Foundation
Last fall, when we set out on the cross-country Blue Dot Tour to raise awareness about environmental rights, we had no idea how fast the movement would catch on: more than 12,500 people have volunteered as community organizers and more than 1,000 people have joined us as monthly donors.
Great news! Duncan, Ladysmith, Sannich, B.C and Quebec have joined eight other communities passing declarations recognizing their citizens’ right to live in a healthy environment! These successes are only possible because of the many volunteers and donors who support our work. If you’re one of them, thank you. If not, please consider joining the Blue Dot movement by volunteering or making a monthly donation — or both.
And this is just the beginning. Passing community-level declarations recognizing the local right to a healthy environment is the first step. The next is for these communities to lift up their declarations as models to convince provincial leaders to pass environmental bills of rights. When seven of our 10 provinces — representing more than 50 per cent of the Canadian population — have passed environmental bills of rights, we can all turn towards the final goal: amending the Canadian Charter of Rights and Freedoms to recognize every Canadian’s right to a healthy environment. This movement is rapidly gaining steam. Now is the perfect time to help. You can show your support three ways: sign the pledge, bring this initiative to your community and/ or become a monthly donor. However you choose to support the Blue Dot movement, you’re moving us closer to a permanent right to a healthy environment in our Charter of Rights and Freedoms.
Recognizing environmental rights is necessary if we want future generations to have healthy, prosperous lives. And we’re getting closer to making this a reality every day. 65,885 Canadians have joined their local movement and 12 municipal governments have passed declarations recognizing the right to fresh air, clean water, and healthy food. Visit http://bluedot.ca/ take-action/ to learn more and join the Blue Dot Movement. One thing is essential to ensuring environmental rights at every level of government. It’s you. Together with David Suzuki, you and your friends and neighbours can take action to protect the people and places we all love. History shows that the greatest changes start with simple acts of local leadership. By participating you will: • join a movement that is the first of its kind in Canada • Build stronger relationships with members of your community • Get the chance to learn storytelling, leadership and government-relations skills • Connect with like-minded people across Canada • Carry out a creative campaign tailored for your community
Going green has never been easier. Be inspired at greenquinte.com
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green living
Achieving Sustainability Contributed by Jennifer Kiwala. Interim Executive Director, Sustainable Kingston
A Community comes together with ambitious goals. Sustainable Kingston is a unique, community-driven, non-profit that supports those who strive to integrate the values of the four pillars of sustainability, namely, social equity, cultural vitality, economic health and environmental responsibility. Since its inception, we have been working hard to help Kingston become Canada’s most sustainable city. As ambitious as the goal is, the concentration of passionate and committed individuals who believe in “...development that meets the needs of the present without compromising the ability of future generations to meet their own needs (the Brundtland Report)”, makes it entirely achievable. We like to think of it as living better, not less. One of the many actions we have been eager to help implement, is to assist our community reach its greenhouse gas emission reduction targets, as outlined in the Kingston Climate Action Plan (cityofkingston. ca/residents/environment-sustainability/ climate-change-energy/climateaction-plan). Our upcoming Green Economy Collective program is our biggest endeavour in this respect thus far. Sustainable Kingston is one of five organizations across Ontario to partner with Sustainability CoLab. The organization offers direct support, and a proven approach for members to launch and grow targetbased sustainability programs for businesses, and to achieve carbon reduction goals. Currently, they have sixty-five members, who have collectively committed to reducing carbon emissions by 53,000 tonnes annually (equivalent to taking 12,000 cars off the road each year.) Now that is exciting!
Sustainable Kingston, in partnership with Hearthmakers Energy Cooperative (hearthmakers.org), will be launching the target-based program for businesses in Kingston. The launch and implementation of the program has been made possible with grant support of $150,000 from the Ontario Trillium Foundation, as well as $5,000 from the Community Foundation for Kingston and Area. If you would like to know more on how you can participate, or if would like updates on this or other programs, please contact us at; sustainablekingston.ca, info@sustainablekingston.ca You can also download a PDF from our website on The Sustainable Kingston Plan.
Lakeside Community Garden is located behind Centre 70, and has opened the largest community garden in Kingston’s west end. They support individual gardening plots, shared crops, a donation garden, a native species and butterfly garden, and even a garlic field. facebook.com/ lakesidecommunitygarden VOCEC (Voices, Opportunities and Choices Employment Club), is an award-winning, notfor-profit corporation, offering social enterprise employment opportunities to consumers of mental health services. vocec.com Yellow Bike Action (YBA) is a not-for-profit bicycle recycling organization in the City of Kingston that educates the community on bicycle safety, maintenance, and repairs. They also refurbish and rebuild donated bicycles for sale at affordable prices to the community, making cycling and transportation more accessible and affordable. facebook.com/YellowBikeAction Seniors Association Kingston Region enhances the quality of life for seniors throughout the Kingston community. The association’s five-thousand plus members participate in various programs and services that are provided for members and the wider community. seniorskingston.ca
There are great sustainability efforts happening in our community, and we have some outstanding partners who are striving to make a difference in all of the pillars. Be sure to check out their upcoming events and find out how you can be involved.
Salt of the Earth Farm is a new, ecological community farm in Kingston offering vegetable, egg and meat shares. Only a short bike ride from downtown, they have been blessed with the stewardship of a beautiful and diverse piece of our city’s natural heritage. saltofkingston.com
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wellness
A Happy Heart: The Importance of Keeping our Heart Healthy Written by Sharon Harrison
“The best and most beautiful things in the world cannot be seen or even touched - they must be felt with the heart.�
- Helen Keller
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wellness
We only get one in our lifetime. Replacements are available only to a select few, and even then they come used and are not brand new. And they don’t come with a guarantee. According to the Canadian Institute for Health Information, 167 heart transplants were undertaken in Canada in 2010—68 of those took place in Ontario. Some people believe the heart is the most important organ in the human body. The brain takes that position, although both are very important organs, and we couldn’t function without either one. The heart is a marvellous thing, and yet we abuse it, stress it, overload it, poison it, break it, and we expect it to work flawlessly. We take it for granted, and often it’s only when it doesn’t work well, do we start to pay attention. The human heart really is only a pump, albeit a very hard working pump. It is made mostly of muscle, and is about the size of its owner’s fist. A woman’s heart weighs in at about eight ounces; a man’s slightly more, at approximately 10 ounces. It may only be a pump, but the heart is often referred to as the body’s engine room. On average, the heart typically beats 72 times per minute, every minute of every single day. That equals approximately 100,000 beats per day, which translates into about 40 million times per year. All that pumping moves about 2,000 gallons of blood through the body on a daily basis, travelling through 60,000 miles of blood vessels. They are impressive numbers.
But how do we keep this precious organ healthy? How do we play our part? We’ve all heard it many times before: eat healthy, exercise regularly, stop smoking, reduce stress, lose weight, moderate alcohol consumption, et cetera. While there isn’t much we can do about our gender, age, family history and ethnicity, we can change others factors: the ones we have control over. Most cardiovascular disease occurs as a result of poor lifestyle choices, and is often a result of a combination of things working together over a period of time. Educating yourself and knowing your risk factors are key. Remember: heart disease is one of the country’s top killers, and Canada’s aging population, high obesity rates and an increase in sedentary lifestyles are all contributory factors. And note: more women die from heart disease and stroke each year than men. To begin with, know your blood pressure and cholesterol numbers. This is very important. Keeping track of blood pressure can be achieved with a home monitor, or many pharmacies have a self-service device set up for public use. You can take some simple steps in your heart health programme. It’s all about prevention: why wait until the situation becomes serious? Eating a healthy, well-balanced diet, avoiding too much saturated fat, and keeping salt intake in check, will go a long way. It’s all about moderation. And eating your vegetables. The bad stuff—smoking, high-sodium, high-fat
and sugary foods, stress, excessive alcohol, and an unhealthy weight— should be controlled as much as possible. Your heart will appreciate a little physical activity. Get moving—it’s one of the best things you can do for yourself. If embarking on a full cardio workout seems daunting, go for a walk. Just 20 minutes per day, three times a week, will make a huge difference to your heart health. And don’t forget about sex—it’s great exercise, burns calories and relieves stress. While an active sex life has many benefits for both men and women, a British study finds that men can cut their risk of dying from heart disease by half. We ask a lot from our heart, and it has many tasks to fill. We not only put physical demands upon it, but emotional ones too. We fall in love and can suffer heartbreak when that love dissolves. Studies show our heart rate slows down when we suffer a break-up, especially when it is unexpected. There is no easy fix to mending a broken heart, or overcoming the sorrow when a loved one dies, but time can be a great healer. Strike the right balance of diet and exercise, adopt some heart healthy behaviours, and most of us will ensure good heart health for many years— and beats—to come. Remember: you are never too old or too young to take care of your heart. Be kind to your heart: it is a remarkable thing, but once it breaks, it never quite works in the same way again.
A few sobering statistics on cardiovascular disease from Statistics Canada: • • • • • •
Every seven minutes in Canada, someone dies from heart disease or stroke. 60% (or more than three in five) of Canadian adults are overweight or obese. In 2008, cardiovascular disease accounted for 29% of all deaths in Canada (69,703 deaths.) There are an estimated 70,000 heart attacks each year in Canada. That’s one heart attack every 7 minutes! 67% of Canadian men and 54% of Canadian women are overweight or obese. Almost 16,000 Canadians die each year as the result of a heart attack. 11
wellness
Create a Vision for your Future Written by Alexandria Barker
Have you broken any of your new year’s resolutions? Most resolutions are doomed to fail because they make us beat ourselves up about what we have and don’t want, such as 20 extra pounds, a smoking or spending habit. There’s a fun system that helps you achieve your goals, and will make you feel good in the process. Create a vision for your future with a vision board filled with those things you would like to experience, along with some powerful affirmations that match your version of your perfect year. A vision board is fun and easy to make, and consists of an inspirational collection of words and pictures, taken from magazines or publications. The cut-outs are then glued or stuck onto a poster board in any sequence you wish. If you’ve seen The Secret , you may remember a vision board John Assaraf had created years earlier. As he lifts it out from a moving box, he discovers it exactly depicts the house he’d just moved into. Such are the power of vision boards! How do they work their magic? In life, we get what we focus on the most. Vision boards help you focus on what you want, instead of what you already have. There are no limits to what can be created. I have several vision boards: one depicts an overall vision of the happy life I intend to continue creating, while others address specific aspects of it. I call mine gratitude boards, which shifts the feeling from “I want it” to “Got it, thank you!” There’s no
higher vibration than that of love and gratitude, so I definitely want it linked to my future creations. But why stop at a board? There are many benefits to a portable gratitude board book – one you make with a binder filled with self-sticking pages from a photo album. Not only does this keep your goals private, you’ll be able to take your gratitude boards anywhere, even to the office or on trips. This is advantageous, as studies show the more often you look at them, the sooner you will manifest all the things it contains. Another advantage to this approach is that you can target a specific area of your life for each sheet: abundant health, wealth, relationships, personal development – anything that is important to you. Whatever you put on your vision board, remember to take time each day to focus on it, and imagine having all the things you want now. As they begin to manifest in your life – and they will – celebrate your successes as they pave the way for more to come. Try it and see. Mentally create the story of your life the way you would like it to unfold. Make a vision board or book that helps you keep these desires in the foreground of your mind. Watch your dreams transform into reality, and let 2015 be the best year of your life. Alexandria Barker is a Life Coach and Reiki Master who specializes in helping you ignite your energy and passion for living. She can be reached at; AlexandriaBarker.com
Experience the relaxation of Reiki!
Reiki relieves pain and stress, boosting creativity and intuition while it heals your body, mind & spirit.
Revive with Reiki today!
I offer treatments as well as a powerful Reiki Training certificate program.
Contact Reiki Master/Life Enhancement Coach Alexandria Barker at 613.475.3867 www.alexandriabarker.com
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wellness
Why do your New Year’s Resolutions Never Stick? Written by Dr. Michelle Durkin, ND
How many times have you made a New Year’s resolution to lose weight, eat healthier, or exercise regularly, but never seem to really get started? There is always an excuse, even if it is a really good one, it is still an excuse. Unfortunately, we are creatures of inertia. Remember this from physics class? This means that an object in motion tends to remain in motion in the same direction and velocity unless subjected to an external force. Until you can subject yourself to enough force to change your direction, your body will remain on the couch. The same applies to your poor eating habits, which will remain the same until there is enough force to change the habit. So what is this elusive force I am talking about? This force needs to come from a variety of factors that includes your vision, a plan, support, and the amount of dissatisfaction you feel by keeping things the same. If all of these factors added together are greater than your resistance to change, then the force is with you.
Let’s look at each of these factors individually.
1.
Your vision. You need to have a vision of where you want to be. If you
2.
The plan. Failing to plan is planning to fail. It is that simple. If you want to eat healthy food but you have no plan to buy that food, or to prepare the food, you are not going to reach your goal. A plan needs to be able to bridge the gap between what you really want (vision) and where you are right now.
3.
Dissatisfaction. Imagine someone who goes to their doctor for an
4.
Support. Surrounding yourself with inspiring, supportive, and challenging
have no vision of seeing yourself as someone who eats healthy food, then it doesn’t matter how good the plan is, because you will never be able to follow it. To overcome resistance, you have to be clear about what it is you really want.
annual checkup, and they have gained 10 pounds over the last year. Then imagine someone gaining 30 pounds in one month. Who is likely to be more dissatisfied, and therefore, more likely to make a change? The more truly unacceptable your situation is, the less resistance to change. people will exponentially increase your chances of success. To get you started, a free one week meal plan and shopping list is available at eatrealfoodacademy.com. Quinte Naturopathic Centre 173 Church St. Belleville, ON Dr. Michelle Durkin, ND & Associates quintenc.ca 613-966-9660
Join the Eat Real Food Academy - This is an online community of hard-working, health-conscious individuals and families who want more for their health...more energy...better sleep... optimal body weight...and MORE. eatrealfoodacademy.com
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wellness
A Whole New Way to Detox The Teatox Company combines a lifestyle program with delicious detox teas
The Teatox Company blends organic, loose leaf teas that are professionally formulated to detoxify the body while tasting delicious. Created by three Naturopathic Doctors (Dr. Nadia Kumentas, Dr. Jamie Smellie, Dr. Christine Cho) with backgrounds in herbal medicine, The Teatox Company designed formulations based on 14- or 28-day programs. Through copious research, each tea was developed to support the body’s natural detoxifying pathways while refraining from the use of any harsh laxatives (which can be harmful if taken for long periods of time.)
Also included is a comprehensive guide, The Total Detox Handbook, written by the company’s NDs designed to maximize the effects of the teatox. While outlining the 5 pillars to a total life detox, the eBook is also filled with tips and tricks, recipes, food plan, and two-level fitness plan (depending on personal detox goals). Setting achievable goals for a 14- or 28-day teatox leads to positive, healthy outcomes while incorporating tea within today’s busy lifestyle.
The Teatox Company also offers two additional loose leaf blends - Daily Balance (increases anti-oxidant support, energy levels, immune function, overall health and wellness) and Nightly Zen (promotes a state of calm, reduces stress, quiets the mind before bed, improves overall sleep quality) – for those who want to maintain their body’s healthy stasis while not taking part in a detox program. Visit theteatoxcompany.com for more info.
Each teatox comes with two teas: the Daytime Detox is designed to kick start weight loss, increase energy levels, support the liver and immune system, reduce bloating and improve skin clarity, and the Nighttime Detox improves sleep quality, reduces stress, quiets the mind and supports the liver.
TIM DAVIDSON
HEARING SERVICES Carrying on Tim's name with pride. Registered ADP, WSIB, DVA
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wellness
World Water Day is March 22, 2015 Know Your Water Water and health are intertwined in many ways, and it is important to address the increasing need for adequate and safe water to protect both people and the planet. Water is one of the earth’s most precious and threatened resources. Health is one of each person’s most precious resources. We need to protect and enhance them both. Nikken, a global giant in the Wellness industry, provides a solution to public concern by taking water filtration to a new level with technological advancements and unsurpassed performance. Discover the most exciting approach to water, health, and the environment in the marketplace today. - Laurie White
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wellness
Getting Delicious Nutrition in a Bottle Juice Matters is the first, true cold press juice in Canada
Juice Matters is the first true coldpress juice in Canada that offers the nutritional benefits eating a day’s worth of fresh fruits and vegetables in one serving, in the convenience of an ergonomically-shaped bottle. Made with fresh fruits and vegetables (emphasizing to source locally in season), each product is created with no further ingredients except for the occasional addition of spice and seeds to allow for a pure, non-clarified
(i.e. nutrients, enzymes, pectins, proteins, and soluble fibres aren’t filtered out of the final product) juice. And they’re all GMO-free. Each juice is produced in a refrigerated room, with raw ingredients cut up and masticated in small batches to ensure quality control. After blending and bottling in BPA-free, recyclable plastic bottles, a cold “bath” of water highpressure processing (HPP) keeps them fresh without the use of preservatives. The result is a tasty product that can last up to three weeks in the fridge, unopened. With cheeky names like King Kale, Jalle Berry and Holla 4 Colla, Juice Matters
developed delicious combinations that combine flavour and nutritional benefits through copious R&D. Their “Functional Nutrition Choices” categories – greens, beets, hydrators, proteins, family favourite, spicy – further simplify in choosing the right juice for the right activity. With juices containing more than a ½ serving of fruits and/or vegetables per bottle, the range is designed for the everyday – a meal to go, pre- or post-workout, a midday pick-me-up, or as an addition to a daily meal plan. The only thing that’s left is to take a sip because Juice Matters. Visit juice-matters.com for more info.
Elementelle creates herbal products, all-natural soaps, moisturizing creams, cosmetics and personal and animal care products that are chemical-free containing no artificial or synthetic fragrances, byproducts, preservatives or carcinogens. All products are made from organically grown fresh or dry herbs and high quality essential oils. Ingredients are rich in omegas, vitamins and minerals that nourish, moisturize and protect. Great for people who experience sensitivities to commercial products. After using the “Healing Salve” for 3 weeks, my daughter’s severe eczema rash has completely cleared up. I am now a loyal customer and extremely satisfied, an amazing product. - Jan Haynes. Visit our website for market details. loveelementelle.com
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healthy eating
Is Our Food Healthy? Now that all the crops are harvested do you know which ones are non GMO? GMO stands for Genetically Modified Organisms. In Canada there is no requirement to label foods that contain GMO ingredients. Over 75 percent of our packaged foods contain GMO ingredients. These are basically crops that have been genetically modified to fight disease and pests. The most prevalent GMO foods are corn, sugar beets, soy, zucchini, yellow summer squash, eggs, milk, meat and canola. Look for non GMO or organic food labels on products to eat healthier. You can obtain more information at nongmoproject.org.
Helping You Go No Grain It’s been two years since my cookbook, ‘The No Grainer Baker’ was released, and I have been overwhelmed with the number of books I have sold. So many people now want to try a healthier way of eating, and many are looking for help to do it. Because of this, I continued to experiment with new recipes and am pleased to say I have an expanded version of ‘The No Grainer Baker’. I’ve added 20 new recipes and more photographs to make eating nograin a no-brainer. The No Grainer Baker 2nd edition is available with 20 new recipes added including an amazing chocolate recipe. With new muffin recipes, a pizza crust that is to die for, grainless granola, banana bread, a sensational lemon loaf and more you won’t believe grainfree can taste so good and be so healthy!
Breakfast, Lunch and Desserts Cookies, Tarts, Squares & more! Serving Breakfast, Lunch & Take Away Meals Join us for Sunday Brunch Summer hours: Wednesday & Thursday 9:00 am to 2:00 pm Friday & Saturday 9:00 am to 4:00 pm Sunday 10:00 am to 3:00 pm Come join us for Brunch on Sundays Featuring: Eggs Benedict, Waffles & Stuffed Baked French Toast Large groups please call ahead 11 Concession St. South Tamworth, ON 613.379.2972
Today’s Natural Solutions was introduced 3 years ago, as Northumberland’s largest full service health food store. The staff at TNS endeavour to provide the best quality, service, information and products to our customers. We strive to help you make smarter and healthier decisions when buying natural products. With a wide variety of organic produce, gluten-free foods and supplements, you will find what you are looking for while shopping at TNS. 905-373-6009.
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healthy eating
The Sweet Truth: Preventing Cravings Written by Dr. Natasha Turner, ND. As seen on the Dr. Oz Show!
If you’ve ever self-medicated with cookies, chocolate or cupcakes, what you may not know is that there’s a close link between feeling down and craving carbs. It’s not always clear if a dip in your mood is the excuse for your recent junk food binge, or if it’s the other way around, but one specific nutrient — chromium — is often behind your cravings. Read on to find out how this mineral is related to your sweet tooth, and what you can do to break the cycle. Why chromium is related to cravings: The body uses chromium to manufacture a substance that helps with sugar metabolism and blood sugar balance — which will also plays a role in keeping your moods and appetite stable. One double-blind study of 42 overweight women found that chromium supplementation reduced food intake, hunger levels and fat cravings, leading to a lower body weight. Chromium improves the body’s response to insulin. The symptoms of a chromium deficiency are similar to those with metabolic syndrome, a precursor to diabetes. In one US study conducted at the Beltsville Human Nutrition Research Center in Maryland, researchers demonstrated that glucose, insulin, cholesterol, and HbA1c levels (which measures blood sugar levels over time) improved in patients with type 2 diabetes after they received chromium supplements. Boosting your happy hormones: The most common form of depression, known atypical depression, includes symptoms like mood swings, weight
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gain, carbohydrate cravings, fatigue, lethargy and increased sensitivity to rejection. Thankfully, there are natural ways to help. Patients with depression responded positively to treatment with chromium in one study from the National Institute of Mental Health. The study’s 113 patients were given 600 mcg of chromium daily for eight weeks. During this time, their mood swings, carbohydrate cravings, fatigue and weight gain markedly improved. Those with the strongest carbohydrate cravings experienced the most significant improvement in their symptoms with chromium supplementation. In a separate Duke University study written about in Psychology Today, researchers found that chromium supplementation significantly decreased symptoms of atypical depression, including the tendency to overeat. Why does chromium help? Chromium may offer relief from depression and carbohydrate cravings because it affects insulin to influence serotonin activity in our brain. Serotonin is our happy hormone, involved in mood, memory, food cravings, appetite regulation and healthy sleep patterns. Not surprisingly, as serotonin levels decline, the incidence of depression — and our cravings for carbs — naturally increases. Some researchers now recommend that mental health professionals recognize carbohydrate cravings as a possible sign of a more serious underlying medical condition, like atypical depression.
When a patient comes to me with carbohydrate cravings, depression and weight gain, I often include chromium in their treatment protocol. I recommend using chromium picolinate, the most absorbable form of chromium. Dosage is typically 200 to 600 mcg per day. Prediabetics and patients with type 2 diabetes often benefit from a higher dose of 800 to 1,000 mcg per day. The recommended daily intake for chromium is 25 mcg for adult females under the age of 50. As with all supplements, talk to your health care professional before making changes or additions to ensure they’re right for you. Chromium is also found in several foods, including: onions, romaine lettuce, potatoes, tomatoes, beef, and red wine. It’s difficult to estimate the exact amounts of chromium in foods since it can vary based on minerals in the soil the vegetables were grown in. Including some foods with known chromium sources in your diet will certainly help your chromium intake. In addition to chromium, daily supplementation with 4 to 6 g of omega-3 fish oil and 4,000 to 5,000 IU of vitamin D3 has documented benefits for depression, anxiety, craving control and fat loss. Done together, with a program that incorporates plenty of protein, healthy fats, lowglycemic carbohydrates, mindful meditation and plenty of exercise, you will find your mood lift and your cravings diminish.
healthy eating
Mindful Eating: How and Why We Eat Written by Corina Brdar, M.Sc., CYA Yoga Teacher
Is there any activity that you do many times each day that is more fraught than eating? Try to recall the thoughts that went through your head the last time you ate a snack: I deserve this; maybe I shouldn’t eat this; I’ll just eat a small handful; I’d rather eat a bag of chips but this has antioxidants, and so on. How many people eat whatever and whenever they want, free of hangups? How liberating it would feel to be one of those people, and still enjoy a good quality of life, eating nutritious, enjoyable food. The practice of mindful eating makes this a real possibility. Mindful eating teaches us skills that change our relationship with food. We learn to enjoy food with less stress, guilt and anxiety. We learn to manage cravings, eat when we’re hungry, and stop when we’re full. Sounds simple? The existence of hundreds of diet books and dozens of diet programs proves otherwise. In North America, we fixate on what we eat. We stand in the grocery aisles stressing over fine-print food labels. Or we eat junk food, and then berate ourselves. We even identify ourselves based on our diets: we call ourselves vegetarians, locavores or chocoholics. We also focus on how much we eat, often using external measuring devices like scales or point systems to tell us how much to put on our plate, and when to stop eating. I once participated in a popular weight loss program where I lost a lot of weight, but I felt famished all the time. It wasn’t a sustainable relationship with food. When we learn to eat mindfully, we let go of the thousands of should’s and shouldn’ts that we’ve been bombarded with, and we start to trust our ability to make food choices that nourish our complete selves. Through mindful eating, we learn to pay attention to the cues in our own bodies that tell us how much to eat. We start to recognize when we are actually hungry, and when we are full.
Try this at your next meal: picture your stomach being the size of a grapefruit. Fill your plate with the amount of food you think it will take to make you feel two-thirds full. As you eat your meal, check in every few bites and notice how your belly feels. Does it feel empty or partly full? Can you notice the point at which you feel two-thirds full? And if so, can you choose to stop eating at that point? What is it that makes you want to keep eating until you are uncomfortably full? Mindful eating is about how and why we eat. We eat more slowly, taking time to savour the food as we chew and swallow it, instead of mindlessly cramming it in our mouths while driving or watching television. We learn to recognize fatigue, boredom, or thirst disguised as hunger. We discover our unconscious eating habits. Like many other mindfulness practices, we use the power of our own mind to change our thought patterns about food. You can find excellent mindful eating resources at most bookstores or on the Internet. The Kingston Frontenac Public Library carries several books, including my favourite: Mindful Eating – A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Dr. Jan Chozen Bays. Mindful eating programs and practices (most are in the U.S.) have informative websites, newsletters, and blogs with interesting tips. You can visit my website, or follow me on Facebook, to find resources and mindful eating learning opportunities in Kingston: www.livingbeingmindfulness. weebly.com or www.facebook. com/livingbeingmindfulness
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local food
Why Eat Local? Written by Karyn Wright
There are many reasons why buying and eating local food is important to you and your community.
1. Local food is fresh. Much of the food at supermarkets comes from other provinces, other countries, or even other continents. As such, they may have been in transit for days. They were likely picked before being fully ripe and then treated to allow the food to ripen in transit, leaving it tasteless or at least not at the height of its flavour potential. Local food is allowed to ripen on the vine and then picked and sold when fresh and full of natural flavour and vitality.
2. Local food is often a healthy choice. You can make simple meals featuring the intense flavour of local fruits and vegetables. In doing so, you can avoid processed foods containing high levels of added sodium, fat and/or sugar.
3. Eating local is better for the environment. Shipping food over long distances burns fossil fuels and contributes to global climate change. Also, food is often damaged during transportation and contributes to food waste.
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4. Eating and buying local food can be social events.
6. By buying local, you support your local economy.
Buying food from your neighbours gives you an opportunity to connect with your community. Farmers’ markets are often great places to spend time with friends, neighbours and other community members.
When you buy local food, you support the people who grew, made or caught the food. You also contribute to the whole economy of the region. When you buy food at the local farmers’ market, the farmer might then spend the money at the local store. The storeowner might then hire someone to repair an appliance. This process keeps more money within the community and strengthens the whole region economically.
5. Seasonal eating keeps us in tune with nature. When you eat local food, you adjust your diet according to the seasons ~ fiddleheads, maple syrup and salad in the spring ~ tomatoes, corn and zucchini at the end of the summer. Rather than eating the same diet year round, you can celebrate the bounty of each season.
thevillagegreen.ca
Loving Spoonful works to enhance access to healthy food in an empowering, inclusive, and environmentally sustainable manner. There are almost 20,000 people living below the poverty line in Kingston, an additional 8,000 are working poor. In 2014, Loving Spoonful collected 47,000 lbs of fresh, perishable food that was delivered immediately to 25 local shelters, meal programs, and service organizations that serve some of the thousands in Kingston who are food insecure. Loving Spoonful also provides free community cooking classes to build food skills for low-income individuals, families, and youth in Kingston. To get involved or to donate, please contact Mara Shaw at info@lovingspoonful.org. Thank you for your support!
local food
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farm to table
The World Below Us Healthy Soils for a Healthy Life Written by Dianne Dowling, President, Local 316, National Farmers’ Union (Kingston, Frontenac and Lennox-Addington Counties)
“The soil is the mother. She’s the mother who gives, to whom you must give back.” — Dr. Vandana Shiva We depend on the top six inches of the land for most of our food, and yet we treat it like dirt at our peril. History shows us those empires and civilizations that fell when their soils were depleted and could no longer feed their people. Let’s not make that mistake again. The United Nations (UN) have declared 2015 the International Year of Soils (IYS), in order to raise awareness and develop actions that help to preserve and restore soils. The Food and Agriculture Organization (FAO) of the UN is responsible for initiating IYS programs and activities. IYS officially kicked off on World Soil Day, on December 5, 2014, with the FAO Director-General, José Graziano da Silva, stressing the link between soils and family farming. “We need to support family farmers in order to support soils,” he said. He listed crop diversification, which gives time for important nutrients to regenerate, as a way that family farmers manage soils sustainability. “This is only one example of the role of family farmers in producing food, preserving our natural resources, and safeguarding biodiversity,” he said.
He also pointed out that soils, though vital, are often forgotten, “The multiple roles of soils often go unnoticed. Soils don’t have a voice, and few people speak out for them. They are our silent ally in food production.”
The key IYS messages include: • healthy soils are the basis for healthy food production; • soils are the foundation for vegetation which is cultivated or managed for feed, fibre, fuel and medicinal products; • soils support our planet’s biodiversity and they host a quarter of the total; • soils help to combat and adapt to climate change by playing a key role in the carbon cycle; • soils store and filter water, improving our resilience to floods and droughts; and • soil is a non-renewable resource and its preservation is essential for food security and our sustainable future. From fao.org: “The partnerships, successes and platforms built during the International Year of Family Farming 2014 will strengthen the IYS 2015 and highlight the linkages between family farming and soils. The synergies are evident: family farmers depend on healthy soils as much as soils depend on them. And the planet relies on both for a sustainable and food secure future.”
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 a pest, 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. 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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Australian Shop: Quality Aussie Products. Specializing in Travel and quality Outdoor Clothing. Select from a wide range of products online - several styles of waterproof Oilskin Coats, Jackets, Vests and Ponchos. Akubra and Leather Hats and more. The best quality products made from natural materials. Products that truly stand the test of time. Visit our booth at Glengarry Highland Games and the Border Collie Dog Trials in Kingston. Proud supporters of Aboriginal Housing in the Yukon. Kupecz Family Farm. Ethically raises lamb, eggs, chicken and turkey for a special holiday feast. Attention is placed on having a happy animal, grown in a sustainable way without drugs, chemicals or other mass production techniques. Nature’s way is the most sound and pleasing way. Natural Sequence, Nature’s Pharmacy. The west end Trenton Health Food Store has been serving Quinte West customers for over 20 years. Cindy King and her staff continue to build long-lasting relationships with loyal customers, offering health products of the highest quality. For your optimal health and wellness, choose from a wide variety of Vitamins & Nutritional Supplements, Natural Personal Care Products, Aromatherapy Products and instore promotions weekly. Natural Sequence offers personal wine making services on site. McCormicks Meats. Join us for an exciting 2015 season - starting in May the Campbellford Farmer’s Market returns where we will be BBQ’ing delicious pork and other treats on Saturday mornings. Also, in May is the much revered Church Key Spring Revival first weekend in May, benefiting “Blues In Schools”. For more information and updates please visit our Facebook page. Rashotte Home Building Centre. The Rashotte name has been associated with lumber and building materials in Tweed and surrounding areas since the early 1900s. Like many of the farms and homesteads in the area, generations have come and gone, but the name has lived on. As of January 1, 2015 the next generation has once again taken over. Tim Rashotte has passed the reigns to his son, Chris, making him the 4th generation owner. He and the entire staff would like to express their gratitude to all who support them. Thank you everyone! Bonter Marine. In business since 1930, we are Canada’s oldest Polaris Shop. Located in Marmora, Ontario, Bonter Marine services customers throughout the surrounding area, offering the best products and the highest level of service. We sell new and used vehicles as well as ongoing maintenance for our customers. Visit us online or call us and ask about our re-bate programs. Polaris Snowmobiles; ATV & Ranger, Johnson/Evinrude Outboards; Aluminum Fishing Boats, Pontoon, Deck & Fibreglass Boats; Husqvarna Saws & Power Equipment; Naylor System Docks & Lifts; Boat, Snowmobile, PWC Storage; Bob Cat Zero Turn Mowers. Clean with The Incredible KD Cloth. Cleans virtually anything in your house without chemicals - never buy window cleaner again. The special threads is an ultra-fine micro fibre which removes 97% of bacteria. Cleans and polishes windows, mirrors, windshields, glass - all hard surfaces, leaving a streak free, spot free, lint free finish using no chemicals or paper towels. TV screens, computers, stainless steel - without scratches. The one-step process cuts cleaning time in half, just wet it, wring it and wipe any surface. Email: frjones7039@hotmail.com or call Bob @ 705-536-0404 to order or inquire about business opportunities. Fergusson Energy...Local Dependable Service. Locally owned and operated for over 20 years, serving the Quinte area and beyond, you can count on our professional service team to have your home heating oil, propane or gas delivered right to you. Our heating and air conditioning sales and Service offers the highest quality products from Goodman with expert advice and installations. Call for promotions and in-store sales events throughout the season. 305 Bell Blvd., Belleville, ON 613-968-2900 or 1-866-330-3325 fergussonenergy.com Schell’s Market. With our successful inaugural year behind us, Schell’s Market looks to Spring for inspiration, growth and the joy of outdoor community again! Trugs Floral, now located in Schell’s Market, will create a gorgeous fresh spray of spring flowers, or prepare a spectacular arrangement for your special occasion. Spring means lighter food, so keep our “Ocean Wise” informed seafood purchasing in mind. The loaves and fishes are celebrated on Friday’s at Schell’s with a selection of Pan Chancho Breads, delivered fresh to the market, along with an international selection of wild seafood. Make Schell’s Market on Main Street in the Village of Bath your destination shopping experience. Don’t forget to take something delectable home from Schell’s Kitchen where ‘made-from-scratch’ and smaller portions make all the difference. We create individualized gift baskets too! Call us at 613-881-0404 and follow us on facebook.
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health starts at home
Synergy Artisan Gallery
Expressions of Creativity A gallery of artistic hand-crafted works united by Fire, Water, Earth & Air
Beautiful Gifts & Unique Creations by Canadian Artisans Crystals ~ Pottery ~ Jewelry ~ Lamps Scarves ~ Paintings ~ Stained Glass Wood and Metal Wares Synergy will be opening our “Den of Knowledge” in mid-February, hosting various workshops, demonstrations, and lectures on a myriad of topics ranging from arts and crafts, to lectures on energy and health, crystals, and hands-on workshops for all ages. Visit our website for a full list of scheduled events and presenters.
Synergy Artisan Gallery is also the flagship location for the full line of
100% Pure Beeswax Candles and Bee Products Experience the health benefits of burning 100% pure beeswax candles
Tawlia Chickalo describes finding the perfect name for her business, when she opened Synergy Artisan Gallery in Napanee, just a few months ago as “an artistic fusion of fire, water, earth and air. The word synergy implies that the sum of many parts is far greater than any of those parts individually, because my store is bringing together an eclectic group of artists and artisans, it seemed to be a very good fit.” Similarly, Synergy reflects my intention to host lectures, workshops and demonstrations that allow people to benefit from the synthesis of many different fields of knowledge and art, including health, energetics, crystals and divination.” A labour of love, Tawlia has spent years planning for, and designing, Synergy Artisan Gallery. It features an array of wares, by dozens of talented artisans from across Canada and the US, along with unique fair- trade products. From paintings and sculpture, to handcrafted beeswax candles, crystals and crystal jewellery, home décor of many descriptions, along with personal care items and accessories, Synergy offers an eclectic mix of wares in one store. An artisan herself, Tawlia and her son Tahn, have owned and operated Pheylonian Bee Works for over 40 years, producing an extensive variety of 100 percent pure cappings beeswax candles. Synergy is their flagship location, offering every product produced in their facility in Napanee.
Tawlia will be offering the first workshop at Synergy in February 2015 – ‘Beeswax Candle Mastery 101’, demonstrating how best to burn a beeswax candle, and how to choose the best candle for your particular needs. The large, open gallery space is ideal for housing the gorgeous and intriguing items made by potters, woodworkers, painters, sculptors, metal smiths, and glassblowers. Synergy also carries a variety of incense, spiritual tools, aromatherapy oils, crystals, and natural body care products. Tapping into the energy of the store, Tawlia explains with enthusiasm the variety of intelligent, creative, and brilliant people who will be offering events. “I am most excited to host events presenting information about health, spirit, ecology and the environment,” Tawlia says. “I think it is great to have a place where all of these things can come together, and I love having it here in Napanee.” To see who will be presenting in the upcoming months, visit their website and view the Workshop Calendar, and join their Facebook page to see new products and specials. Synergy Artisan Gallery 3 Dundas Street Napanee, Ont. 613-308-9332 contact@synergy-gallery.com
~ Emit Negative Ions ~ Non-Allergenic / Non-Toxic ~Safe for sensitive people and for pets ~Long-burning / Economical
3 Dundas St East, Unit #3 Napanee, Ontario K7R 1M4 613-308-9332 www.synergy-gallery.com 24
NEW HOME DECOR AND ACCESSORIES STORE COMING TO 400 FRONT STREET, BELLEVILLE! 613-779-9996.
GRAND OPENING MARCH 9TH
health starts at home
Spring Forward Into Home Improvement Projects Safely Written by Liz Grant. BSc.PT. Co-Owner of Quinte Orthopaedics
ALWAYS ADOPT GOOD POSTURE: • Use proper techniques when lifting and carrying to avoid back injuries • Separate your feet shoulder width apart, bend at the knees, tighten your stomach muscles and lift with your legs as you stand up • If you your back has been in a bent position for long periods of time, such as laying a new floor, try bending backwards repeatedly to reverse the curvature of the spine.
soreness, or swelling in joints, slow down, rest try a few simple stretches.
your and
When using a power tool, your dominant arm may develop a “tennis elbow”. This condition is caused by overuse of the forearm muscles. Try the following stretches:
• If an object is too heavy or is an awkward shape, do not try to lift it by yourself
Do it yourself projects have many rewards, but the specialists at Quinte Orthopaedics have seen many types of home improvement injuries over the years. Whether you are starting up the lawn mower, climbing a ladder to clean the windows, or simply moving the patio furniture out to the deck, spring chores and renovations can lead to many different soft tissue injuries. Keep the following suggestions in mind as you prepare your home for a new look:
WARM UP:
Before you start your project, warm up your muscles to prepare for the rigours of bending and twisting. A general warm up, of arm circles, and high stepping for 5 minutes will get your heart rate elevated and blood circulating to those cold muscles.
TAKE FREQUENT BREAKS: To avoid repetitive strains to muscles, change up your jobs frequently. Do not try to build that deck in one day! Have other jobs to do, to avoid overuse of one particular muscle or groups of muscles. When you do have a break, drink lots of water to hydrate and stretch.
LISTEN TO YOUR BODY: You will be using many muscles over the course of your project that have not been used in this capacity. If you begin to develop any muscle
Repetitive squatting may painful and swollen
cause knees.
Lifting overhead while dry walling, may cause shoulder and neck strain. This stretch will help relieve the muscle tension.
If you do start to experience any soreness or pain in muscles or joints, remember to adopt the RICE principle for 48 hours: REST-ICE-COMPRESSIONELEVATE. If you’re symptoms persist, you may need to seek the advice of a specialist. Acting quickly on an injury, can hasten the healing stage significantly and get you back to your project much faster. quinteortho.com
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products
new & now
Tweezerman – Mini Nail Rescue Kit Maintain your manicure when the mittens come off with this handy nail tool kit. Available at tweezerman.ca
Juice Beauty® – STEM CELLULAR™ Lifting Neck Cream Enhance the appearance and elasticity of your neck with this high performance organic neck cream.
Adidas® by Stella McCartney – Women’s Barricade Dress New York in Color Deep Red/Sake Take fashion from the runway to the tennis court this season. Visit adidas.ca to find a retailer near you
Available at juicebeauty.com
Epson® – Pulsense™ PS-100 Band in Teal Measure and track heart rate, monitor sleep, count calories and record steps with this sleek wristband and corresponding app. Anna Sui – Flirting with Flutter Collection: Curl & Volume Mascara Achieve lusciously thick and fanned out feathery lashes every time with this unique dual-sided wand and innovative formula!
Visit Epson.ca to find a retailer near you
Visit annasui.com to find a retailer near you
Annabelle® Cosmetics – Blushon in Spring Petal Get your “Blushon” for the perfect, healthy glow (available in a variety of fresh hues.) Visit annabelle.ca to find a retailer near you
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Contributed by Dyan Perry
products
new & now
Hunter Boots – Hunter Original Adjustable Gloss Rain Boots in Black No need to stay out of the “April showers” when you’re wearing the always fashionable Hunter Boots!
New Balance® – Men’s Minimus X20v4 Training Shoe in Steel with Orca & Chemical Green Delivering a close-to-barefoot experience that makes for a truly enjoyable gym and circuit workout. Available in styles for both men and women.
Visit ca.hunterboots.com to find a retailer near you
Visit newbalance.ca to find a retailer near you
The Orange Chef Co. – Prep Pad The Prep Pad is a smart food scale and app that can help you achieve well-balanced meals by tallying your calorie count and breaking down food products by carbs, fats, proteins and other essential nutrients. Available at theorangechef.com
Breville™ – the Juice Fountain® Multi-Speed Juicing made easy! Juice a variety of fruits and veggies with ease using a micromesh filter and multi-speed digital screen (with dishwasher safe components.) Visit breville.ca to find a retailer near you
Sprout – Plant Your Pencil Sprout is the pencil that wants to be a plant, and it comes in 12 different plants. Use your pencil as per regular until it gets too short for use, plant in soil, ensure it is provided with ample sun and water and it will grow into a plant! To learn more visit plantyourpencil.com
T-Fal – Fresh Express™ Grate, shred and slice! Meal prep can be a breeze with the Fresh Express™ (with dishwasher safe components.) Visit t-fal.ca to find a retailer near you
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fitness
At-Home Kettlebell Blaster Written by Jacquie Blanchette
Prior to beginning, be sure to warm up your body by going for a power walk around the block, or walking up and down stairs for 5 minutes, or simply do the warm-up portion of a home workout DVD. Set a timer for 15-30 minutes (whatever you have time for) and perform 8-12 repetitions of the following exercises in a circuit format; flowing from one exercise to the next (for 1-arm exercises, do 8-12 reps with one arm and then 8-12 with the other arm). Once you finish one full round, start back at the beginning and get in as many rounds as you can before your timer goes off. Take breaks as needed. This way, it’s a self-paced workout great for beginner to advanced levels. You may want to start with a 10 pound kettlebell and move up in weight as your fitness level improves. Remember to stretch when you’re finished.
Goblet Squat 1. Place feet hip width with toes slightly turned out. 2. Clasp the kettlebell by the horns. The kettlebell can be up or down. 3. Squat down by driving your hips back, while bending your knees and keeping your chest proud. Weight should be on your heels. 4. Drive your feet into the floor as you stand up. Then slowly reverse the movement as you squat down.
1-Arm Kettlebell Swing 1. Place feet hip width with toes slightly turned out. 2. Clasp the kettlebell handle with one hand, palm facing back. 3. Sit back using a hinging motion to swing the kettlebell backwards between the legs, then drive through the heels until your hips are straight and you’re standing tall with the kettlebell in front of you. Make sure you’re using leg power, and not your arms, to drive the kettlebell up. 4. Let your hips follow the pendulum-like movement of the kettlebell as it swings back and forth.
1-Arm Planked Row 1. Place one hand on a stable surface (bench or chair.) Straighten your body from your toes to your shoulders by keeping your entire core tight and stable. Stay in this planked position for all repetitions. 2. Clasp the kettlebell handle with the other hand. Keep shoulder blades reaching down your back and row the kettlebell up leading with your elbow. 3. Lower the kettlebell back down with control. 28
fitness Jacquie Blanchette is a fitness and lifestyle coach who believes one of the greatest joys in life is movement and is passionate about enriching people’s lives through strength. After working in the fitness industry for over 15 years she feels fortunate to have found a home for her boutique gym in Rossmore where she’s surrounded by a fantastic community of people that inspire her every day. She has a BA in Sociology, a diploma in Fitness & Health Promotion and is currently certified in personal training, indoor cycling, fitness kick-boxing and kettlebell foundations. Outside of the gym she can be found running, hiking, or biking local trails- or better yet local wine routes! Jacquie can be reached through her website at bodyshopxco.com.
1-Arm Clean 1. Place feet hip width with toes slightly turned out. 2. Sit back using a hinging motion to swing the kettlebell backwards between the legs, keeping the chest proud, and clasping the handle with thumb facing back. 3. As you stand up, drive into the floor and let the kettlebell swing around so your thumb points up. As the kettlebell swings up, tuck your elbow into your side, keeping the kettlebell close to your body. 4. As the kettlebell reaches shoulder height, gently catch it in the rack position - the ‘nest’ between the outside of the upper arm and forearm. Knees can bend softly as you catch it. 5. Reverse the movement as you let the kettlebell swing back down and slightly behind you.
Half Get-Up 1. Lie down on your back. Start with the kettlebell in your right hand and arm straight up from the shoulder, elbow locked. Bend your right knee. 2. Sit up by pushing your right foot into the ground, at the same time as pushing into your left elbow and coming up onto your left hand. Right arm is reaching straight up overhead. 3. Slowly reverse the movement as you lower your body back down to a laying position.
1-Arm Overhead Press 1. Start with the kettlebell in the rack position. Feet are hip width apart. 2. Press the kettlebell overhead until the arm is straight. 3. Return the kettlebell to the rack position with control. 29
sUMMer PrograMs Children & Youth Ages 3-16 summer extrAvAgAnzA CAmps theAtre, sCienCe, nAture, Arts, Cooking CAmps WAter & lAnd sport CAmps Youth leAdership development teen Fitness & AthletiC trAining WeeklY ACtivities For grAdes 6-8
FUN this sUmmer!
Call 613-966-4632 to register or visit www.qswC.Ca
Benefits of Summer Camp Written by Tanya Grierson, City of Belleville Recreation Program Supervisor
Sports, games, crafts, exciting trips, new friends and a lifetime of long lasting memories – this is what often comes to mind when one thinks of summer camp.
Learning Beyond the Classroom:
Keeping kids’ brains active and alert throughout the summer months can sometimes be a difficult task for parents or caregivers. Summer camps offer a variety of learning opportunities that use hands-on, play-based and experiential learning experiences to teach campers, without them even realizing it.
Social & Personal Growth:
Summer camp also provides children and youth with a safe and nurturing environment, that challenges and encourages them to test their boundaries. They learn to become more independent and self-aware. They acquire problem solving skills, interpersonal skills by interacting with new peer groups, and developing relationships with new found friends. In developing important social skills, campers become more responsible for themselves, as well as for others.
Physical Activity and the Value of Play:
Another benefit of sending your children and youth to summer camp, is that it provides multiple opportunities throughout the day for active play and fun modes of physical activity. In a society where childhood obesity is at an all time high, it is crucial that we offer opportunities for children and youth alike, to participate in healthy recreational activities. Many youth today do not get enough physical activity and unstructured play time. Camp provides children with activity, while encouraging fun, creativity, and social engagement. Valuable learning experiences, social and personal growth, along with opportunities for physical activity, can all be benefits from having children participate in summer camp programs. Beyond these, one must remember that summer camp ultimately provides a fun space where kids can be kids and summer memories happen. 30
know your rights
Read the Fine Print Before Getting on the Plane Written by Kristian Bonn, Personal Injury Lawyer
If you have ever purchased travel medical insurance, you know that buying the insurance is a very simple process. Indeed, many times the insurance can be obtained over the telephone by answering a few questions. In these cases, a copy of the policy is not directly provided to the person prior to travelling.
If you are planning a trip outside Canada, know your rights. Once you leave the country, most provincial healthcare plans will not cover your medical costs and expenses if you need medical help. The results can be devastating. As a personal injury insurance lawyer, I’ve had clients who went into hospital in the United States, and came out with bills of over $100,000. Each person had applied for, and received, travel medical insurance, but the insurer relied on a technical inaccuracy in the application to refuse payment. Be careful, this can happen to anyone.
While the convenience of obtaining travel medical insurance is great when you head out, convenience can come at a hefty price. What you are not told at the time you apply for travel medical insurance, is if you do need to take advantage of your medical insurance while travelling, your insurer will first obtain your medical records. Before payment is considered, the insurer will carefully review the records for any discrepancies between your application and the information contained in your medical records. If a discrepancy is found, the insurer may deny coverage, and you will be stuck with footing the bill. To protect yourself, even if the insurance may cost more up front, you should always err on the side of providing more information to the agent when applying for travel medical insurance. Also, if answering a question about your previous medical health or previous prescription medications, you are almost always better to answer that you are not sure if you’ve had a particular complaint, or have taken a particular medication, rather than answering in the definite negative.
You don’t want to give the insurer any open door to later deny your coverage. If you are unfortunately already facing a hefty medical bill your insurer has refused to pay, you should consult with an experienced insurance lawyer to review your options. You should almost never pay the full cost of the medical bill. In most cases, even if you ultimately have to pay the costs because your insurer can legally refuse to pay, the hospital will often reduce the overall amount due. Remember, always obtain a copy of the travel insurance policy if you can before you leave the country, and read the fine print. This small step could save you thousands of dollars, and avoid undue stress.
Bonn Law, with offices in Trenton and Belleville, Ontario bonnlaw.ca, 613.392.9207, 1.888.BONN LAW (354-9652)
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gardening
Make Gardening a Joy: Easy-care Perennials Written By Dawn Golloher
Not all perennials are created equal. Before you consider adding any plants to your gardens, consider their requirements for lighting and their overall needs. Ideally, perennials should: • thrive year after year and do not require frequent division; • be tolerant of drought conditions, or surviving by a once-a-week watering, or rainfall; • be resistance to disease and insects and do not require staking or supporting; • be hardy and not require winter protection; and are long blooming, at least 6-8 weeks with maybe even re-bloom. Keep in mind you can garden all summer long with perennials, but they will need watering once a week in hot weather if rainfall is sparse.
The following are a selection of our Hot Picks for 2015: • Full sun-loving daylilies ‘Red Pinnacle’ and ‘When my Sweetheart ‘Returns’ • For full- or part-sun locations, check out bee balm ‘New Sugar Buzz Series’: Cherry Pops, Liliac Lollipop and more. They are mildew resistant, do not spread and do not grow as tall as usual varieties. If you like to see humming birds, this is a must plant to attract them for sure. • I cannot leave out salvia’s. Check out the new ‘Pink Dawn’, ‘Chrystal Blue’ and old favourite with purple stems ‘Caradonna’. These are known for long blooming, especially if you remove spent blooms. • If you are looking for a plant for part shade, consider hosta ‘Coast to Coast’, ‘Curly Fries’ and ‘Kiwi Full Monty’.
Remember to plant in the preferred lighting for your selections, and if you can, plant on an overcast day. Water deeply once a week and voila! Make gardening a pleasure, not a strain. Have fun and happy gardening. Feel free to drop in and view the collection early May until July 31st annually. Gardens open six days a week and admission is free. info@gardensplus.ca or 705-742-5918
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gardening
33
mindfulness
Healing the Soul Garden when Grief is Near Written By Dawn Golloher
Gardening can be very rewarding, and it can mean so much to us in so many ways. When I was growing up, my grandfather was the gardener. I wasn’t really interested until much later in life, and I didn’t start gardening until my early 20s. The more I garden, the more I want to garden—it grows on you.
daylilies that were ready to be introduced for our fifteenth season in 2012. Then my life changed. A few years prior, my only sibling was diagnosed with cancer. Barry and I were very close, and I now am so thankful for our strong relationship. His cancer was in remission and he was doing fine.
When I moved to my present home in Donwood, 16 years ago, there were no gardens, although it is one of the oldest farmhouses in the area. One by one, we added beds, as well as structures to create more shade. We collected and grew hostas and daylilies, both easy care plants.
In August, 2011, I received the dreaded news from my spouse, Doug, telling me that my brother had passed. His heart had stopped, and he was only 44 years old. Words cannot express how I felt, and he is very much missed. Since that time, most daylilies have been named in some way relating to his memory. We called the first one ‘Our Guardian Angel Barry’.
Around 1999, when the daylily and hosta collection had amounted at about 100 plants each, we decided to try hybridizing daylilies to create and introduce our own varieties. It is very easy to do, but the seedlings take time to grow and needs lots of space. Our daylily collection is now up to 800 plus varieties, and most are from hybridizers. July is my favourite time of the gardening season. Each morning, before opening the nursery, I make myself a cup of coffee and tour the garden, checking out the fresh new blooms on all the daylilies. I then visit the seedling patch. I’ve been hybridizing for large blooms, rebloom and lots of buds in my small program. In the summer of 2011, I posted on our Facebook page that I was looking for names for three new
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The next thing on my agenda was to clear a space in the partshade garden, close to a bench. I took my hosta list and highlighted those that were to be in a garden just for Barry. In this garden, I planted hostas, including: ‘Guardian Angel’, ‘Remember Me’, ‘Journey’s End’, ‘Unforgettable’, ‘Heavenly Tiara’, ‘Praying Hands’, ‘Blue Angel’, ‘Cherish’ and ‘Pure Heart’. In the sunny spots of the garden, I planted ‘Heavens Gate’, Coreopsis and ‘You Angel You’ daylilies. I added statue of a peaceful sleeping angel to place in the centre of this garden, with a plaque holding the words ‘Brother you are always in our Hearts’. Now that cup of coffee in the morning ends at the garden bench. It is nice to have a place right in your own back yard and say ‘Good morning Barry’.
mindfulness
Happy Home, Happy Life Written by Madeleine Marentette Author, and founder of Grail Springs Retreat Centre for Wellbeing
Sometimes, out of the blue, an unexpected few words catch our full attention, perhaps a clue or confirmation we may be seeking while sitting at a crossroads in life. On a normal day, these words would run right past us, have little meaning or be noticed at all. These pearls of wisdom might be spoken by a stranger, heard as lyrics on the radio, or words that pop off the page in a book. Sometimes, the coincidence takes our breath away, and we wonder if there’s a little magic at hand. It was eleven years ago when I heard something that literally hit home, and started me on a year-long mission. I was in turmoil over the prospect of becoming a newly divorced, single mother, and operating a business that ran 24/7 with thirty-plus staff. I hired a consultant to restructure the company, bringing much needed relief. One day, he shared a simple statement that changed my life, and to this day, I’ve never let it get too far away from me: “A happy life is when you wake up in the morning and can’t wait to get to work. And at the end of the day you can’t wait to get home.” These words pierced the core of my heart, as I was feeling neither. Intuitively, I knew it was time to purge the past. Home took first priority. I approached my new winter project like a good body detox cleanse,
beginning from the inside out. As a design graduate, I understood the basics of good design, colour, lighting, balance and proportion. I sat quietly in each room and made a list of what needed to be changed; styles that I had outgrown, and items that still made me sad. I began sorting, tossing, boxing, storing and donating. I employed the help of my seven-year-old, and together we had a ball reorganizing the kitchen pantry, and books in the library. Next, I did a deep clean; inside drawers, shelves, cupboards, closets and windows. Fresh paint and wallpaper soon followed. I began to love my home again. I moved furniture and paintings, dug out my old music, lit candles, brought in aromatherapy and fresh cut flowers, took down drapes, and let the sun shine in. When spring arrived, I went through the same process outside with the deck, porch, lawn, garden, and I even beautified my dock. I could feel a renewed sense of joy spilling in. It was therapeutic and transformative both on the inside and the outside. If you are finding yourself at the same crossroads in life, and these words resonate with you, listed below are some simple steps to get started to bring the happy back into your home and into your heart.
Happy Home, Happy Life To Do List:
• Create a checklist with the name of each room and two columns underneath. Label one column ‘happy’ and the other ‘not so much’. Sit quietly in each room and jot down what makes you happy and all that does not. Think colour, lighting, texture, style, artwork, photos, inspiration, function and flow. • Dedicate a few hours each weekend and purge one room at a time; sort, toss, box, store, donate. • Freshen up the room with a thorough, deep clean. • Smudge the spaces with sage if you are so inclined. Aromatherapy can also clear a room, bringing in new energy. Try rosemary for cleansing, and lavender afterwards
for calm. • Once the above has been completed, create a new checklist but with only one column entitled ‘happy’. Sit quietly in each room that has been purged and cleansed, and feel what is needed in the room to make it happy. Again, think colour, lighting, texture, style, artwork, inspirations, function and flow. • Cut out photos from magazines, or visit popular sites such as houzz.com for ideas. You’ll begin to see a pattern of common design elements that make you happy. Create a design palette with photos, colours, textures, artwork and lighting elements. • Paint and/or wallpaper one room at a time according to your palette. Change the furniture around, mix up the artwork, light candles, play music, and don’t forget, there’s no need to wait for someone else to bring you flowers! Create the happy home that you envision, the foundation for you and your family’s wellbeing; body, mind and spirit. You will soon find your career, business and friends will have to live up to the new ‘happy’ you’ve manifested, and these too will begin to shift to match your goals. Once your happiness standard has been set, you will always be able to intuit the timing, the steps and the processes for recreating change in your life. And don’t forget, keep your eyes and ears open for clues, signs of confirmation and direction. A happy person always believes in a little magic! Madeleine Marentette is a bestselling author and founder of Grail Springs. If you enjoyed this article, visit her website, and check out the five-night retreat called ‘The Happy Retreat’, which runs once a month. grailsprings.com/speakers-eventsThe-Happy-Retreat grailsprings.com
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family strategies
Human Equine Assisted Learning (HEAL) Written by Doreen Rafuse-Westall and Suzanne Latchford-Kulker
Where Horses Inspire Human Potential Suzanne Latchford-Kulker loves horses, nature and helping others. In 2009, these passions led her and her husband, Ron, to establish their Heal with Horses Therapeutic Centre. The centre, located on Danforth Road in Hillier, Prince Edward County, Ontario, utilizes horses, animals and nature in conjunction with professional coaching and facilitation. The facility’s programs help to improve the lives of both adults and children suffering from a number of neuropsychiatric and physical limitations, such as, but not limited to: autism, PTSD, ADD/ ADHD, depression, anxiety, eating disorders and low self-esteem, as well as those who want to experience selfdiscovery or spiritual growth. The horse is a colleague in this healing process. The centre’s nine horses are special as they are not kept in barns and stalls, but are free to roam the pasture year-round. This allows each horse to live with its natural instincts and awareness intact and fully developed. In nature, horses are prey animals; they are the hunted, not the hunter. Horses are very sensitive creatures and are very much in tune with their environment as a matter of survival. They truly live in the moment. Suzanne’s horses are accustomed to children and adults, and are very gentle and steady with humans. In a therapeutic session, the horse interacts with the client using all of its heightened senses to “read” the client. During various exercises together, the horse is continually reflecting back to the human, with its body language and movement, what it is sensing. Under Suzanne’s skilled supervision and guidance, the client’s self-awareness is soon heightened, the inner turmoil is calmed and self-healing can begin.
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What is Equine Assisted Learning (EAL)?
EAL is a holistic therapeutic approach where individuals partner with horses for the purpose of making positive changes in their lives. The professional facilitator guides and supports the individual through various activities with the horse. The relationship between human and horse is utilized instead of talk therapy, where you talk and a therapist listens.
Who is EAL suitable for?
EAL can benefit people of all ages, young or old, and requires no horse experience. Whether you are looking for self-discovery or are struggling with depression, EAL can help and is beneficial in resolving a wide range of problems, including: •Behavioural problems; •Substance abuse; •Anxiety; •Attention deficit disorder (ADD); •Addiction; •Relationship problems; •Autism; •Eating disorders; •Communication; •Bullying; •Abuse; •Social disorders; •Self-esteem; •Depression; and •Post-Traumatic Stress Disorder (PTSD)
How can EAL help?
Tailored sessions can help individuals and groups learn new and effective ways of changing behaviour patterns. As people develop a rapport with the horse, they reflect and learn about themselves. The horse mirrors what the person is projecting and provides non-judgemental feedback. The horse’s reactions allow a person a chance to change their approach and modify their behaviour in order to receive the desirable behaviour from the horse. This provides the individual with a bird’s eye view of who they
really are, what is really going on and how they can change it. It gives people an opportunity to reach deep inside to find their own answers, and to find what truly has meaning for them, helping to develop the following life-long qualities: •Communication; •Body awareness; •Self-love; •Personal boundaries; •Assertiveness; •Creative thinking; •Problem solving; •Leadership; •Confidence and self-esteem; •Teamwork; •Positive attitude; •Responsibility; •Relationship building; •Patience; •Emotional agility and understanding the messages behind your emotions; •Becoming aware of non-verbal communication and reading between the lines; and •Feeling personal authenticity and what has meaning for you.
The Three Key Elements
Successful Equine Facilitated Learning programs have three essential components: sound horses, trained facilitators and a quiet, safe space in a natural setting.
The Horses
Horses are intuitive, sentient and empathetic due to their ability to pick up subtle shifts in mood. Their ability to sense a person’s truth makes it impossible for people to hide their true feelings. Horses thereby require people to be honest and bring their best selves forward. They are silent observers with no expectations or hidden agendas. Horses are nonjudgemental, and do not regret the past nor fear the future; they are simply present and react accordingly.
family strategies
The Facilitators’ Responsibilities
Roles
and
Much like the horses, the facilitators and equine specialists are intuitive, gentle and empathetic. They are professionally trained, certified and experienced. They help participants to come out of their analytical thinking mind, and into their bodies where their personal truth resides,
while organizing and delivering purposeful equine activities. They facilitate debriefing sessions to help each participant clarify his or her experience, in order for them to bring what has been learned outside with them into their lives. Suzanne is certified in Facilitated Equine Experiential Learning (FEEL), and is a Horse Boy Method Level 1 practitioner.
The Venue – a place of Safety for Herd and Human
A physical place of safety is important because it creates a space that fosters emotional and social learning. The farm offers safety, privacy, a natural peaceful and unique setting, with safe enclosures for horse activities, and respectful treatment of horses.
Suzanne Latchford-Kulker, Certified HEAL Facilitator humanequine@gmail.com www.healwithhorses.ca
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family strategies
YMCA Membership Join today and enjoy all the benefits of the YMCA ALL NEW Cross-Trainers, Treadmills with Personal Entertainment Systems NEW Free Weights, NEW Selectorized Weight Machines, Fitness Classes and Aquafit Classes and more changes coming in 2013 including: • 8 windows on the track level • new gym flooring and basketball backboards • rebuilt saunas • Membership Desk completely redesigned • improvements made to the areas leading to childcare • exterior painting and signage upgrades Exciting times ahead in 2013 Join as a family; Adults receive all of the above and children receive access to the YMCA plus swim lessons and 2 dry land programs per 12 week session For more information contact one of our Membership Branches or visit our website www.ymcaofceo.ca
YMCA of Central East Ontario
Belleville and Quinte Region YMCA of Central East Ontario Belleville Branch 433and Victoria Avenue Region Belleville Quinte Belleville, Ontario K8N 2G1 Tel. 613 966-9622 • Fax 6131 962-9247 City of Quinte West Branch 50 Monogram Place Trenton, Ontario K8V 5P8 Tel. 613 394-9622 • Fax 613 394-8223
Belleville Branch 433 Victoria Avenue Belleville, Ontario K8N 2G1 Tel. 613 966-9622 Fax 6131 962-9247 City of Quinte West Branch 50 Monogram Place Trenton, Ontario K8V 5P8 Tel. 613 394-9622 Fax 613 394-8223 Rednersville Road & Hwy 62 www.thedressingroombelleville.ca
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Meditating With Children A Helpful Tool for Growth and Expression Written by Monica Hemstock
Meditation is a wonderful way to relieve stress for both adults and children. All ages can benefit from the practice of meditation, and it is never too late to start. Why not introduce your child or children to meditation sooner rather than later? Researchers are divided on whether or not children are more worried and anxious now than they have been in the past; however, they appear to agree that big-kid anxieties seem to be occurring at an earlier age.
The people I have taught meditation to over the past thirty years, tell me that they wish they had been introduced to meditation as a child. Now that meditation is no longer feared in the West as belonging to a religion, as was the case when I began teaching, it is clear that it is understood to be a key to attaining inner peace and increasing the quality of life.
Unfortunately, constant stressors on children today, who regularly have the stress of bullies at school, and then come home to the reports about the threats of terrorism in the world around them, are at risk for insomnia, skin disorders, upset stomachs, headaches and depression. Also, if your child or children are stressed, chances are good that you are too. It makes sense to have family strategies around stress reduction. Meditation is one such strategy that can help to generate a calmer state, and is something that is also fun to do with your children. Ana Mantica reports that while preschoolers and elementary school children sometimes express stress through extreme shyness, excessive irritability, or a return of bedwetting after months or years of dry nights, teens
can manifest frequent headaches, stomach aches and difficulty handling anger. Therefore, a mindfulnessbased stress-reduction technique, such as meditation, is something the whole family can do together where everyone benefits. Since children often copy the tendency of getting stressed from their parents, Mantica says meditation could change a family pattern or dynamic of worry. Adults can help their children, through meditation, to find inner peace and security within their own hearts. Heart-centred meditation can help children to find a place inside that is not dependent upon people, places or situations. Through a variety of meditations, that have evolved through bringing meditation into schools, children are encouraged to hear, see, feel, taste
and touch with more awareness. Quiet time away from computers and other technologies, allows children to respond to a variety of creative impulses through greater awareness, using all of their senses. Meditation becomes a helpful tool for growth and expression. Meditation is an organic process of growth, based on expanding awareness where nothing is forced. A child opens up like a flower, petal by petal, at his or her own pace. Following heart-centred meditation, the child is encouraged to share in an atmosphere of love and safety, and without the pressure to perform. Therefore, the child is able to draw upon his or her own inner authority in contrast to the societal demands and outside expectations of others. awakeningspirit.ca
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healthy pets
Pet Labels, Packing and Nutrition 101 Written by Dr. Kristina Bennett, Foster Park Pet Hospital
Next time you are in a grocery store, have a look at the pet food aisle. You will probably notice that many of the shelves have purple coloured bags on them. Women are colour driven, and we love purple – or so the marketers of pet foods have decided. Over 70 percent of pet food sold is through big box stores. In 2010, the World Small Animal Veterinary Association developed global nutritional guidelines for pets, which are summarized in the American Animal Hospital Association Nutrition Guidelines and can be found at everypeteverytime.com. Pet food labels are very confusing. The ingredients are listed in descending order by weight before cooking, so that chicken or lamb may be listed as the first ingredient by weight, but once the food is cooked, it may be the ingredient with the least weight in a pet food. Another concern we hear a lot about are foods that contain corn or grain. Dogs are omnivores which means they require both protein and carbohydrates. There is no scientific nutritional foundation to support a grain free diet. When it is processed properly, corn has better digestibility and more importantly, bioavailability, than rice, wheat or barley. Corn has essential fatty acids and protein and it is not a common allergen. In descending order the top six causative agents are beef, dairy (cheese), wheat, lamb, chicken and eggs with the top three being responsible for 60 percent of dog food allergies.
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In the United States, AAFCO (Association of American Feed Control Officials) ensures consumer protection. It safeguards the health of humans and animals by providing a level of consistency in regulating animal feeds. An AFFCO feeding trial for puppy food means that 8 puppies have been fed that particular diet exclusively for 10 weeks, and that they have survived and have achieved a normal body weight. In adult dogs, the tests are on eight adult dogs for 26 weeks and those dogs must have at least maintained their weight throughout the trial period. In Canada there is no such regulation of the Pet Food Industry, although there is some voluntary compliance with the AAFCO regulations. Unfortunately, the majority of pets in Canada are fed products that have not undergone AAFCO feeding trials to demonstrate nutritional adequacy. Most foods are formulated to meet their standards and some don’t even do that. For example, the label on one brand of dog food says ‘No Animal Testing’, the product has not even been tested in the species for which it is intended to support life! Before you purchase your next bag of dog food, make sure that it at least has an AAFCO statement on it. The AAFCO statement will also tell you what life stage the food is suitable for. For example, a puppy food (or an all life stage diet), is the most difficult standard to achieve, and has been proven to sustain growth and development in eight puppies for 10 weeks. Many diets that are sold as adult foods are actually AAFCO tested as ‘all life stage diets’. No wonder we have such a high incidence of adult dog obesity – we may have been feeding them puppy food for most of their lives. Likewise, if the AAFCO statement reads, ‘tested in adult dogs’ you can be confident that the food is nutritionally adequate for your adult dog.
healthy pets
Caring for a Senior Pet: Living in the moment without worry Written by Dr. Andrea Sorichetti, DC, B.Sc., B.PHE, D.Ac., ART, Chiropractor, Medical Acupuncture & Active Release Provider
Our pets are living longer now than they ever have before. Many attribute this to advances in veterinary medicine, and the increased education owners have about caring for their animals. Regardless of the reason, the senior pet population is growing, and owners are finding themselves searching for the best ways to keep their pets happy and healthy for as long as possible.
A primary concern for owners of senior pets is how to maintain their animal’s mobility, and minimize the challenges associated with arthritic joints. Older pets, especially larger breeds, are prone to developing arthritis. Signs of arthritis include difficulty getting up from a sitting or laying position, hesitancy to jump, run or climb stairs, favouring a limb, decreased activity, and hind end weakness.
It is a fact that our pets age faster than humans. Owners tend to want to think of their animal’s age in terms of human years, but there is no simple equation for this. According to the American Veterinary Medical Association, cats and small dogs are considered geriatric at the age of seven, whereas larger dog breeds reach the geriatric classification at the age of six. Keep in mind, this is a simplified classification system and numerous variables must be taken into consideration when determining if an animal has reached geriatric status.
When dealing with an arthritic pet, owners should take a threepronged approach. First, visit your veterinarian to ensure your animal is diagnosed properly and receives the appropriate medications and supplements. Secondly, senior-proof your home. Hardwood floors and tile are slippery for pets and can increase their likelihood of injury. Elderly pets struggle with balance and strength issues, which can worsen if they do not have enough traction when moving around your home. A simple solution is to add carpet runners to your home, or purchase non-slip dog socks or booties (if tolerated by the pet), to allow your older dog to move about with ease. Ensure food and water are within easy reach and do not require trips up and down stairs.
It is a common misconception that elderly pets require less attention and care versus younger, more active animals. Senior pets actually require increased care, including more frequent veterinary visits, possible diet and medication alterations, and even changes to their home environment. Geriatric pets should have semi-annual veterinary visits to catch and detect any illness or problems early.
muscle tightness, reduced pain and improved overall functioning. Many pet owners who explore these treatment options see positive results in their pets, and often times will note decreased reliance on pain medications. Caring for a senior pet can be difficult as no one wants to think about their pet passing. Instead of letting it worry you, let it be a reminder to live in the moment. Take the opportunity to snuggle up, take a walk together, and enjoy every moment you have with your pet.
The third prong is one that many pet owners have yet to explore—have your animal receive therapeutic treatment. Chiropractic, massage, and laser therapy are very effective for animals suffering from arthritis. The benefits of these treatments are improved joint mobility, decreased
Dr Kristina Bennett 213 Dundas St E Belleville 613-969-2273 www.fosterparkpethospital.com
Compassionate care for the pet you care so much about. 41
directory
easy reference directory BERWICK
NATURAL/ORGANIC & WHOLE FOODS
NATURAL & ORGANIC
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
Belleville
VITAMINS & NATURAL SUPPLEMENTS
Homestead Organics: Organic seed & feed, farm & garden supplies, organic food store on site.1 Unions St., Berwick, ON; 613-984-0480;1-877-984-0480; www.homesteadorganics.ca
HYPNOTHERAPY
Grace Joubarne: Certified Clinical Hypnotherapist, Toll Free: 1-888-390-3553; Ottawa & Belleville, ON; verifiable training and success! www.graceplacewellness.com
NATUROPATHIC
Quinte Naturopathic Centre: Dr. Michelle Durkin, BSc, ND: Naturopathic Medicine, Bowen Therapy, Nutrition, Acupuncture; Belleville, ON; www.quintenc.ca; 613-966-9660
CAMPBELLFORD
GLUTEN-FREE/GRAIN-FREE BAKING
The No Grainer Baker: An exciting New Cookbook by Ann Preston. Gluten Free/ Grain Free recipes; ideal for celiac, high fibre, low carbohydrate and low sodium diets; for more info please visit www.thenograinerbaker.com
NATUROPATHIC
Your Family Naturopath: Dr. Andrea Bull, ND; 42 Front Street North; Campbellford, ON www.familynaturopath.com; 705-957-4226
Green Door Vitamins: Large selection of health and nutritional products & services; 201 Wellington Street, Kingston, ON; 888-5474584; www.greendoorvitamins.ca Sigrid’s Natural Foods: Bulk foods, vitamins & herbs, gluten-free foods, body building supplements; for over 30 years; Kingston, ON; 6l3-384-1756
NAPANEE
FAST, ACCURATE AND AFFORDABLE TAX PREPARATION
Personal, Business and Corporate Tax services Ask us about our bookkeeping services.
ARTISAN GALLERY
Synergy Artisan Gallery: Synergy 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
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
Shirley French Tax Specialist
269 Front St, Downtown Belleville
613-771-9555
COBOURG
NATURAL/ORGANIC & WHOLE FOODS TNS Health Food: Vast variety of natural & specialty food; fresh organic meat, dairy, vegan, low carb, vitamins/minerals, gluten free foods & much more; 1-1060 Burnham Street, Cobourg; 905-373-6009; tnshealthfood@bellnet.ca
KINGSTON
HEALTH CONSULTANT/PRACTITIONER
Natural Solutions: Laurie White, RN for 28 years. Preventative Health Consultant. www.nikken.com/lauriewhite. For a complimentary consultation call 613-766-1699 or ljwhite@kos.net
HOMEOPATHY
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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Hastings and Prince edward BrancH
Providing ServiceS for our communitieS Housing for Homeless & risk of Homelessness for individuals and families anger management for men and Women Wellness support group depression support return to Work Counselling and support Hoarding support support groups for family members
Canadian Mental HealtH assoCiation, Hastings and PrinCe edward BranCH 41 oCtavia street, Belleville, ON • K8P 3P1 Tel: (613) 969-8874 • Fax: (613) 969-8294 e-mail: ssidswOrTh@hasTiNgs-cmha.Org