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publisher’s message
Publisher l Editor Copy Editor Designer
Lori Mitchell Sharon Harrison Nicole Lucas
Contributing Photographers Bob House
Tamara Segal
Contributors Dr. David Suzuki
Monica Hemstock
Michelle Durkin, ND
Kelly S. Thompson
Caroline Cof fin Austin Gaber
Given the long lead times associated with producing a magazine, it can sometimes be a challenge to get into the spirit of the season. As I write this message at the end of December, we’ve just been walloped with our first snow storm. Just a few days prior, I walked the streets of downtown Belleville and Kingston finishing my Christmas shopping, needing only a scarf to wrap around my sweater. We’ve been fortunate to have enjoyed extended fall weather until now, with record high temperatures. Admittedly, I appreciated every moment. I’ve decided one sure way to wrap my mind around spring is to read through our feature stories from a growing list of expert local contributors. Naturopathic doctors, fitness experts, wellness coaches, physiotherapists, nutritionists, registered herbalists, personal injury lawyers and psychotherapists, to name a few. The content planned for spring, and each issue in 2016, promises to have you learning something new about the latest in health and wellness. Our national contributors, Dr. David Suzuki and Natasha Turner, ND, remain at the helm of our eco and wellness sections, contributing timely and relevant articles. David continues the Blue Dot Tour, a growing movement of Canadians calling upon their local communities to pass municipal declarations respecting people’s right to live in a healthy environment. To date, 12 million people (one-third of the population) live in a community that has passed a right to healthy environment declaration. At writing, 119 municipalities have passed local environmental rights declarations. You can follow the movement at bluedot.ca, where updated information is posted regularly. Natasha is a leading naturopathic doctor who is bright, energetic and practices what she preaches. Her goal is to inspire our readers to make positive lifestyle choices in order to enjoy healthier lives. We welcome back Natasha, and look forward to having her share her knowledge with us. In this issue, our top stories focus on fresh herbs and spices. What would pesto be without basil, or salsa sans cilantro? Whether used by the pinch or by the bunch, fresh herbs pull a recipe together by infusing the dish with aroma and flavour. We also review the healing properties of the top herbs and spices, and explore the health benefits of edible garden weeds commonly found in the area. Armed with this information, we hope you can successfully update your spice rack, and plant your very own herb garden this spring. Enjoy!
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Dyan Perry
Natasha Turner, ND
Tamara Segal Sharon Harrison
Kris Bonn
Diane Dowling
Jacquie Blanchette
Jessica Ruttan
Mark Hill Alexandria Barker Barb Marshall
Dan Clost Nancy Caines Sam Tuttelberg
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healthy living now is published quarterly by
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expert contributors Dr. David Suzuki, Co-Founder of the David Suzuki Foundation, is an award-winning scientist, environmentalist and broadcaster. He is renowned for his radio and television programs that explain the complexities of the natural sciences in a compelling and easily understood way. Dr. Suzuki is also recognized as a world leader in sustainable ecology. He is now Professor Emeritus at UBC.
Diane Dowling is a dairy farmer and the President of the National Farmers’ Union, Local 316, Kingston, Frontenac and Lennox-Addington counties. The NFU Local is a committed group of farmers, working to empower and support people through a knowledge-based farm and food system. It envisions healthy, high-quality, locally-grown food for all, within a secure and sustainable farm and food system.
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, and her work has been endorsed by the New York Times.
Michelle Durkin, ND founded the Quinte Naturopathic Centre in Belleville in 2004. She is a Naturopathic Doctor, professional Bowenwork practitioner, and is qualified to administer intravenous vitamin and mineral therapy. Dr. Durkin also taught for 10 years at Loyalist College in the Biotechnology and Food program, educating others about nutritional and herbal supplements. Dr. Durkin is committed to providing excellent individualized health care in a warm and professional environment.
Austin Gaber, owner and physiotherapist at Quinte Orthopaedics and Rehabilitation Specialists, spent four years in Toronto at a prestigious sports medicine clinic. Austin is passionate about sports medicine and has had the privilege of working with a variety of teams within the OHL, NHL, NCAA, and was the team physiotherapist for the national taekwondo squad travelling worldwide.
Carolyn Coffin worked as a physiotherapist, spending 10 years rehabilitating injured patients, before deciding to hang up her ice pack to design her own fulfilling career around the core belief: An ounce of prevention is worth a pound of cure. Now a health coach and educator, author, blogger, television personality, and keynote speaker, Carolyn empowers people to make intuitive daily choices leading to liberation around their health.”
Kris Bonn focuses on helping people who have suffered serious personal injuries, car crash victims and long-term disability claims. Kris has successfully argued cases before juries, judges and the Court of Appeal in Toronto. Kris is a Director at the OTLA and the Brain Injury Association, Quinte District. Kris enjoys an early morning run or cycle, and is a big supporter of a healthy lifestyle.
Jacquie Blanchette is the owner, personal trainer and fitness and lifestyle coach at Bodyshop Training Company in Rossmore. She has a BA in Sociology, a diploma in Fitness & Health Promotion, and is currently certified in personal training, indoor cycling, fitness kickboxing and kettlebell foundations. Outside the gym, she can be found running, hiking or biking the local trails and wine routes.
Mark Hill, a Registered Psychotherapist at Matters of Hope Counselling, has been working with children, youth and their families for the past 16 years, using a strength-based model of counselling. Mark works with individuals who struggle with day-to-day challenges, and need some extra caring support. Mark has facilitated various therapeutic and psychoeducational groups.
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wellness
The Importance of a First Impression Can we quieten our judgemental mind? Written by Sharon Harrison
“While you judge me by my outward appearance I am silently doing the same to you, even though there’s a 90 percent chance that in both cases our assumptions are wrong.” Richelle E. Goodrich First impressions are everything. But are they, really? It is human nature to judge others. As a race, it is what we do, and we do it constantly. We make judgements and decisions about others based upon our own perception of what we see, how we interpret body language and how someone looks to us, as well as how they make us feel. It is in our DNA to behave this way. But it is the initial impression, our first glimpse of someone, where within just a couple of seconds, we have decided whether we are going to choose to like them, and if they are likely to be a threat to us. But are we being fair, not only to the other person, but also to ourselves? It is important to follow our instincts, allowing our first impressions and feelings to guide us. Man evolved by reading the signs, understanding and reacting to such instincts where survival was paramount as 8
encounters with strangers, whether friend or foe, often had to be determined quickly. The world has evolved since man lived in caves defending his territory with spear in hand, but the 21st century brings different threats and new challenges. Those natural instincts we are born with are still very relevant in today’s world, but there is a skill in learning how to use, develop and interpret those instincts. Interpreted accurately, first impressions can serve as very useful tools in our everyday lives. Why do we make rash, and often negative, judgements about others? Is it because we feel threatened in some way? Did you prejudge someone based on their race? Or was it the person’s bad posture, their unfriendly manner, or the purple streaks in their hair? Or was it because the person had
a physical disability? Or perhaps their facial features were simply not to your liking? Growing up, most of us are told not to judge a book by its cover, and yet we all do it, and we do it frequently. It’s as if we can’t help ourselves. Often, a determination is made before the other person has uttered a single word. Our assessment of our preconceived ideas is often cruelly made solely on what we see, and how a person makes us feel, as our opinions and conclusions are formed within a few crucial seconds. A favourite example is the audition of singer Susan Boyle who performed I Dreamed a Dream in the television show, Britain’s Got Talent. The look on the faces of the audience and the judges as this older, stout woman began her audition, clearly showed they had already made their minds up before she had even sung a note. She did not possess the face of superstar, and everyone had decided her singing ability would be mediocre at best. Everything about her had been predetermined within a couple of seconds, without those
wellness
people having any idea of who she was or what she was capable of. Susan Boyle was judged on her age, her hairstyle, her attire, her posture, and many other physical characteristics. Once she spoke a few words in her familiar Scottish accent, her attempt at humour, and her slightly brash demeanour, further determined her fate. As she began to sing, the building was instantly thrown into a stunned silence. Cheers of delight and loud applause quickly followed, along with a standing ovation. The sound from her voice was quite simply the most beautiful imagined. It was a superb exercise in making judgements, and this teachable moment was the ultimate lesson in how never to judge a book by its cover. Trusting our instincts is paramount and can serve us well, especially in dire situations, but it should not be confused with how we assess someone based on how they look to us, or how they make us feel. The two are quite distinct. Why are we so quick to judge others? Often,
it is because they look or behave differently to us, or how we expect or want them to look or behave. The failure is often on our part, not the other person’s. Life is not a 100-metre sprint, where in less than 10 seconds, win or lose, your fate is secured. People make mistakes, inappropriate words are uttered, body language may be a bit off that day, or they may have just received some bad news. There could be a hundred reasons why someone failed to make a good first impression. Walt Whitman said, “be curious, not judgemental”. Listen to your heart, or your gut, trust and follow your
instincts, but also keep an open mind. The judgemental mind brings negative connotations, so make the effort to be curious, find out more and get to know the person. Think about what kind of day someone may have had, or the circumstances under which you are meeting—give them a second or a third chance. First impressions are important and can be very powerful, but they are not everything. Remember, it is about choice: how we choose to judge and treat others, as well as the power of kindness. Wouldn’t you want someone to do the same for you?
“When you judge others, you do not define them, you define yourself.” Earl Nightingale
Sharon Harrison
Sharon Harrison is a local freelance writer contributing to various publications, and is the Copy Editor for Healthy Living Now. Sharon lives in Prince Edward County, Ontario, where she explores her interest in gardening, photography and mosaic art.
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wellness
You Are What You Eat Detoxing your brain Written by Alexandria Barker
“The mind is everything. What you think, you become.” – Buddha At this time of year, countless fad diets are floating around, coaxing billions of dollars from people turning to miracle foods and supplements to detox their body and lose weight. Makes sense. You are what you eat, right? Healthy is as healthy does. Growing up, we were told food and drink are the building blocks for a healthy body. Until recently, taking a daily multivitamin was considered de rigueur for maximum health. Medical journals such as the Annals of Internal Medicine recently blew the lid off that theory when they published studies concluding multivitamins do not work any better than placebo pills. As it turns out, you are not what you eat. Here’s something to chew on. You are what you think you are. There’s no point in making other lifestyle changes until you detox your brain. Toxic self-talk will keep you trapped in a cycle of negativity, creating stress and dis-ease until disease manifests. I’m sorry to say, no amount of healthy smoothies can negate that, but I know something that will. Forty years ago, Dr. Maxwell Maltz’s ground-breaking book Psychocybernetics proposed that a person can’t perform better or worse than what they believe to be true. Since then, further studies in neuropsychology concluded we have the power to change our lives through our innate ability to change our minds.
Only you have the ability to change the way you think and feel about yourself. It’s relatively easy to effect change in your life, but first you must stop wasting energy listening to critical inner dialogue, and reprogram those internal conversations. We think constantly, day and night, but up to 85 percent of those thoughts are habitual and no longer serve you. Affirmations on the other hand, are thoughts you deliberately choose because you want the results they’ll produce. They’re a powerful tool to help you replace negative mind chatter with beneficial thought patterns that can change your life, and they work hand-in-hand with visualization. Affirmations should always be phrased positively, in the present tense. For example, “I love and respect my healthy body now.”
returning to your positive thoughts. Don’t think affirmations can work for you? Quell that doubt by writing, “my affirmations will work for me whether I believe them or not”, 10 times a day for two weeks. Recognizing your thoughts creates your reality, putting you in the driver’s seat of your life. Like a GPS, affirmations and visualizations will ensure you get where you want to go, every time.
Set aside time each day to focus on your goal, using all your senses to imagine it just as you wish it to be. Then, while holding the image in your mind, say your affirmations silently or aloud, or write them out 10 times. If negative thoughts arise, release them before
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wellness
How Low Testosterone Could Be Wreaking Havoc on Your Relationship Written by Natasha Turner, ND
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Recently, a couple in their early 30s came to see me. They were having issues because she felt his interest in her was waning. He didn’t seem as motivated, and he wasn’t initiating intimacy like in the past. Besides reporting some stress at work and feeling tired, he insisted everything, including their relationship, was fine. I ordered some blood tests to assess his free testosterone, an important value to investigate for healthy libido in both men and women. Interestingly, his blood work showed that he had low testosterone. Normally, low testosterone occurs in men in their late 40s or older, often as a result of stress, or simply as part of the aging process. It is currently estimated that testosterone decreases by 10 percent each decade, starting after 30 years of age. Today, however, men are experiencing testosterone decline much earlier in life, and overall levels appear to be dropping. Ladies, testosterone is your friend, too Most women think of low testosterone as being a male issue. The reality is that in women, low testosterone can lead to a variety of undesirable side effects, including decreased sex drive, lack of muscle tissue, depression, obesity, osteoporosis, low memory and heart disease. Find out the signs of decreased testosterone in women, and what you can do to help if you have that problem.
Are you low in testosterone? If you are experiencing more than seven of the symptoms listed below, your testosterone levels may be lower than they should be: Dry skin, thinning skin, or skin has lost its fullness, fatigue, poor tolerance for exercise, loss of muscle tone in arms and legs, poor memory or concentration, loss of libido, depression or anxiety, loss of motivation or competitive edge, gaining fat around abdomen or “love handles”, difficulty building or maintaining muscle, loss of bone density or osteoporosis and use of corticosteroids. In addition to the symptoms above, if you would rather write out your grocery list than get frisky under the sheets, you may be suffering from low testosterone. How is low testosterone treated? If you do discover that your testosterone levels are low, don’t get discouraged. Try using one or more of these tips to top up your testosterone naturally: Remove hormone disruptors While I have mentioned this before, I can’t stress this point enough: to get back in hormonal homeostasis, you must reduce your toxin exposure and improve your internal detoxification systems. Opt for skincare products without parabens and other chemicals, including: methylparabens, propylparabens, formaldehyde, imidazolidinyl urea, methylisothiazolinone, propylene glycol, paraffin, isopropyl alcohol, and sodium lauryl sulphate. I also advise that you avoid plastics in your kitchen, water bottles and beverages as much as possible, and switch to glass or stainless steel containers and bowls. Avoid restricting calories Excessively restricting calories, carbs, fat, or protein will only fuel testosterone decline. Instead, focus on choosing the right foods, at the right times, and in the right amounts, to increase testosterone. To get off the diet bandwagon, simply select a
choice of lean protein, low-glycemic carbohydrates (including green vegetables, starchy vegetables, or legumes), and healthy fats for each meal and snack. Be sure to eat every three to four hours, starting within one hour of rising and stopping within the three-hour period before bed. Supplement your levels In order to give your own testosterone levels a boost, I recommend adding one of the following specific supplements. Talk to your health provider about which supplements and dosages are best for your particular situation. Bioidentical testosterone cream: See your MD, ND, or compounding pharmacy. Standard female dosage is approximately one tenth of that which is given to men. Tribulus terrestris: Also known as puncture vine, research suggests it boosts testosterone by increasing DHEA (our anti-aging, anti-stress hormone, also a precursor to testosterone). Arginine: Arginine may improve testosterone, and could also boost your natural growth hormone levels when taken at night. Avoid this one if you are prone to herpes breakouts and cold sores. Zinc: This mineral is needed to maintain testosterone levels in the blood. A deficiency of zinc causes a decrease in the activity of LH, the hormone that stimulates the production of testosterone in men. However, I have seen this nutrient help both men and women. Zinc also appears to inhibit the conversion of testosterone to estrogen via the aromatase enzyme. Oysters and mussels are also an excellent source of zinc, which is why some say that they have libido-boosting qualities.
Testosterone-Boosting Broccoli Spinach Soup with Toasted Brazil Nuts Ingredients: • 1 head of broccoli • 1 tablespoon olive oil • Kosher salt, freshly ground pepper • 2 teaspoons virgin coconut oil or olive oil, divided • 1 large onion, diced • Full head of garlic, chopped • 5 cups low-sodium chicken broth • 2 bunches spinach • 1 cup cilantro leaves with stems • ½ teaspoon finely-grated lemon zest • 6 Brazil nuts, chopped Preheat oven to 400°. Separate broccoli stalks from florets. Chop florets, transfer to a baking sheet, and toss with olive oil. Season with salt and pepper and roast until browned and tender. Meanwhile, chop broccoli stalks and set aside. Heat 1 tsp coconut oil in a pot over medium-high heat. Add onion and chopped garlic. Sauté until onion begins to soften, then add broccoli stalks and sauté until soft. Add chicken stock, and bring to a boil. Reduce heat and simmer, stirring occasionally, until flavours combine. Let cool slightly. Set aside 1/4 cup cilantro for serving. Blanch spinach and remaining cilantro in a large pot of boiling salted water until bright green and just wilted, about 30 seconds. Drain and transfer to a bowl of ice water, then let cool. Drain out any excess water. Purée soup base and blanched spinach and cilantro with either a hand blender or in a blender in batches (with lid slightly ajar to let steam escape). Pour soup back into pot and and keep warm. Slightly toast 6 chopped Brazil nuts for garnish. Add roasted broccoli florets, lemon zest, and reserved cilantro leaves to garlic, and toss to combine. Serve soup topped with broccoligarlic mixture and drizzled with reserved garlic oil and Brazil nuts. This is a great starter to any meal and packs a testosterone-boosting punch! To ensure you get enough protein, I recommend serving it with diced chicken or grilled shrimp.
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wellness
Get Green The pros and cons of green supplements Written by Kelly S. Thompson
These days, finding ways to get the appropriate serving of vegetables can be a challenge. When cooking healthy family meals that appeal to kids and adults alike, getting the recommended five to nine servings of fruits and vegetables isn’t always easy. Our bodies need the vitamins, minerals and other nutritional benefits of these dietary powerhouses, and a lack of fruits and veggies can mean mineral and vitamin deficiencies in our system. Green powders are the newest entrants on the scene of dietary supplements, comprised of various greens such as algae, kale, alfalfa and other nutrient-packed ingredients. Green supplements come in the form of a pill or powder that can be mixed into water or smoothies, helping even the most veggie-resistant eater reap the benefits of meeting dietary recommendations, often packing the equivalent of seven servings of vegetables in one serving. Products such as VegeGreens, Greens+ and others claim to boost energy, fight illnesses and offer all the benefits of leafy greens in the ease of a small scoop or pill.
small or ‘sub-therapeutic’ amounts of many coveted substances,” says Dr. Jacqueline Keeney, who also teaches with the Canadian Health Food Association’s Certified Natural Products Advisor program. “Sometimes consumers end up spending lots of extra money on very small amounts of popular extracts or fibre fillers.” And the origin of the product matters too. Some elements to consider would be if the ingredients are organic, how the contents are ground down (how processed is it?) and not only the ingredient list, but how much of daily recommended nutrients and minerals are being offered with each scoop. Of course, taste is another factor in green supplement selection, and each has its own flavour profile and sweetness. Palatability is usually come by through stevia or other healthy sugar alternatives, meaning
While green powders can be great for the immune system, there are many factors to consider before rushing out to make a purchase. Much like the business of multivitamins, all green supplements are not created equal. According to Consumer Lab, more than one third of all green powders do not contain all the ingredients listed on the bottle. “The ingredient list, while often impressive, can contain very
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your green powder won’t taste like straight blended kale. “It can take a little while to get used to a greens beverage, however, it is worth the plethora of health benefits,” said Dr. Keeney. Ultimately, taste is a preference unique to each consumer, so you may need to sample a few before finding the one that sits with your palate. To enhance the flavour, some people choose to mix with water while others like green powders added to their daily smoothies. Ultimately, if you choose to use a green supplement, do your research to ensure that the product contains what it claims. What we put into our bodies is a personal choice, and for those who would rather forgo fruits and veggies when they make an appearance on the dinner plate, green powder supplements can be the added boost to fill any nutritional gaps left behind.
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SLIT Allergies be gone Written by Kelly S. Thompson
Allergies plague at least one in six Canadians, according to the CBC, a number that is nothing to scoff at considering the wide-spanning climate of our country. With symptoms ranging from itchy and watery eyes to congested noses, having allergies is akin to coping with a perpetual cold. For years, researchers have been trying to discover the magic that will cure allergy sufferers, but other than temporarily reducing symptoms, little headway has been made except for the administration of weekly allergy shots. “The immune system is one of the more complex systems in the human body, and one that still isn’t fully understood, from a scientific perspective,” said Dr. Jacqueline Keeney, a naturopath in practice for more than a decade who often treats patients suffering with allergies. Allergy shots are time consuming since they have to be administered at a doctor’s office. And for patients who fear needles, they would often rather suffer with hay fever. More doctors and naturopaths are turning to Sublingual Immunotherapy (SLIT) as a more permanent reduction of allergy symptoms through desensitization, allowing patients to treat themselves at home after the initial assessment. In 1998, SLIT was recognized by the World Health Organization as an alternative to injections, and the therapy accounts for 40 percent of allergy treatments in Europe.
How does it work? Patients are given a standard allergy before the doctor has a laboratory mix a concoction of drops made specifically for each patient’s allergens. Daily, patients express one drop of their prescribed liquid underneath their tongue. There is little to no taste and common reactions are usually limited to an itchy mouth. “While there are some general steps that people can take to ease allergy symptoms and susceptibility, individualized homeopathy, desensitizing therapy (NAET, sublingual, etc), alternative testing and manual therapies tend to get the best results,” said Dr. Keeney. SLIT treatments can be done seasonally, approximately two months before typical allergy season, or as a treatment plan over a period of months or years. SLIT works in conjunction with other treatments, so patients are still able to take antihistamines and other medications while treating their allergies through this unique exposure method, which is often covered by extended health plans or provincial care.
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Kelly S. Thompson
Then what? Ultimately, patients are desensitized to their allergic responses. Over a course of several years, many allergy sufferers find that they no longer have allergic responses or their symptoms have decreased to a point where they no longer require medication. Even those undergoing SLIT should seek other methods of reducing their symptoms, and often the best complement can be simple, at-home solutions. Dr. Keeney recommends avoidance of known allergens combined with a more conscious approach to eating and living. “Even though you might be having trouble with environmental allergies to something like pollen, diet can play a role,” said Dr. Keeney. “By decreasing your exposure to foods that cause irritation, you are avoiding the additive effect of inflammation, which worsens allergic symptoms.” As a less invasive alternative to injections, SLIT is perfect for children and those who are afraid of needles or simply don’t want to spend an afternoon a week in a doctor’s office.
Kelly S. Thompson is an award-winning writer and editor and former officer in the Canadian Armed Forces. She has published in Chatelaine, Enterprise, the Tyee and others and is the 2013 winner of the Barbara Novak Award for Personal Essay. She lives and works in Trenton, Ontario.
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wellness
Alternative Medicine News Written by Michelle Durkin, ND
A common complaint from the traditional medical system is that natural medicine doesn’t have any evidence to support its use. I find it interesting that what is now considered “cutting edge” research in the medical world is actually information that naturopathic medicine has been promoting for decades. I guess the research is finally catching up. Here are a few highlights of the top trending topics in “cutting-edge” medical research that have their origins in naturopathic medicine: 1. The Gut Microbiome: The gut microbiome is a term used to describe the collective microbial community within your gastrointestinal system. For every one of you, there are about 100 of them. Interest in the gut microbiome has been fuelled by efforts like the Human Microbiome Project, as well as an increasing awareness of the many ways in which the microbiome appears to influence systemic health, from autoimmune disease, to ADD/ADHD, to mood disorders, and obesity. The sky is the limit for the research being done on this one. 2. Epigenetics: Epigenetics translates to “above the genome”. If we think of the genome as our “book of life” and the genes as the stories within that book, then the epigenetic marks are either “sticky notes” that tell what stories are to be read in a specific cell, or “paper clips” that prevent reading of specific stories within the genome. What ultimately controls the expression
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of our genome is our lifestyle and environment. 90 percent of the chronic disease you will experience is determined by your lifestyle and environment choices. 3. Sleep Deprivation: Is sleep deprivation as dangerous as smoking to your overall health and longevity? Decreased quantity and quality of sleep have been linked to a top cause of death:
cardiovascular disease, as well as its risk factors, such as hypertension, obesity, diabetes, and dyslipidemia. Searching PubMed, you will find 461 published research articles on sleep deprivation and obesity alone. As with life itself, so many things come full circle. The latest research is now echoing ancient wisdom. Your six best doctors will always be sunshine, water, rest, air, exercise, and diet.
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Dietary Choices Are you eating an inflammatory diet Written by Carolyn Coffin
Most of our modern-day ailments are rooted in inflammation, from the chronic back pain and sports injuries I used to treat as a physiotherapist, to the far more serious conditions that are crippling our country’s health care system, such as heart disease, cancer, and diabetes.
moderated hunger and cravings, increased energy, weight loss, and even a reduced risk for chronic disease.
What if we could find a way to calm inflammation right at its source? To extinguish the fire instead of just managing the smoke? The implications would be nothing short of miraculous, and the good news is that it’s easier than most of us realize. It all begins with our next meal. That’s right; our dietary choices have such a profound impact on whether or not we experience inflammation. Each and every bite of food contains powerful information to either turn inflammatory pathways on or off, which will be very empowering news to anyone committed to reclaiming their health once and for all. By now, most of us understand that sugar has no place in a healthy diet. It not only drives inflammation, but also fatstorage through its impact on insulin production. What we may not realize is how many of our nutritional staples contain hidden sugars that could be undermining our best efforts to eat and feel well.
Since 1867, The Wilton Cheese Factory operated as a farmer’s cooperative until purhased by the Jensen Family in the 1970s. The family tradition of artisan cheese manufacturing remains our primary focus, and insures our old fashioned, full bodied natural flavours. Our “Old World Curing Process” was set down by Arne Jensen in 1925 and is still closely followed today. Each cheese has been made with the utmost care and attention to insure a premium product for your palate. Taste why we haven’t changed a thing.
Here are the top three inflammatory foods: 1. Refined sugar and artificial sweeteners – sweetened beverages, desserts, and packaged and processed food; 2. Grains – breads, cereals, pasta, rice, corn, pancakes, rolls, crackers, and muffins; and 3. Industrial oils – trans fats, vegetable oils (soybean, corn, canola), and buttery spreads and sprays.
All of these foods offer minimal nutritional value, contribute to fat storage through excess insulin production, and disturb immune and digestive function compared to nutrient-dense real food, such as vegetables, fruits, starchy tubers, meat, fish, poultry, eggs, nuts, and seeds. In particular, refined sugar and grains have addictive properties that keep us coming back for more even when we try to stop. All of those whole grains you’ve been eating in the name of health may be doing more harm than good, promoting inflammation and carbohydrate dependency. Here are the top three anti-inflammatory foods: 1. Healthy fat – Omega 3s (wild salmon, sardines), pastured animal fat (grass fed beef, cage-free eggs), olive oil, nuts (macadamia); 2. Vegetables/Fruits – leafy greens (spinach, kale), cruciferous veggies (cauliflower, broccoli), starchy tubers (sweet potatoes), and berries (blueberries, blackberries, raspberries); and 3. Spices – turmeric, ginger, cinnamon.
With 70 to 80 percent of our immune system stationed in our guts, an anti-inflammatory diet can produce other welcome side effects, such as fewer aches and pains,
The Wilton Cheese Factory & Jensen Cheese division of A.M. Jensen Limited
287 Simmons Road, RR #2, Odessa, ON K0H 2H0 613-386-7314 Head Office: 37 Evergreen Hill Road, Simcoe, ON N3Y 4L2 1-866-625-0615 ww www.wiltoncheese.ca www.jensencheese.ca
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A herbalist is an alternative health practitioner who uses plants as medicine. A herbalist works with clients to find and correct the root causes of illness. Treatment is geared towards achieving health and balance of the whole body, mind and emotions, while focusing on alleviating specific symptoms at the same time. In Ontario, Registered Herbalists have earned the qualifications and training to meet the regulatory standards of the Ontario Herbalist Association. Herbal remedies are known to work gently with the body, gradually restoring it to a state of health and supporting it through the process of healing.
Visit www.hawthornherbals.com.
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local food
Gifts from the Earth Wild spring greens Written by Tamara Segal, Registered Herbalist
As many of us prepare garden beds for spring planting, we dream of summer days when fresh vegetables abound. Months of eating produce shipped from afar leave us longing for fresh food, and ready to put in the garden work to get it. However, we all should know that before we’ve even begun planting seeds, there are potent, nutritious live foods growing all around us, available free of charge. These are generally regarded as weeds, but to me they are delectable wild spring greens. Unmatched plant sources of food and medicine. Here, I will share a few details on three of my favourites: chickweed, dandelion and nettle. 1) Chickweed (Stellaria media) Chickweed is a low-growing, cheerful garden weed (or “volunteer”, as I call them) with shallow roots. It grows in thick clusters. High in calcium, vitamin C, iron and potassium, chickweed makes a delicious salad green that can also be added to cooked dishes. The leaves, stems and flowers are all edible, and can be continually snipped or weeded from gardens for food use. Chickweed salad with quinoa, sunflower seeds and green onion is one of my favourites. It‘s a suitable food for dieters as it contains few calories, but it packs a nutritional
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punch. As with all wild greens, I like to add chopped chickweed to smoothies for extra nourishment. 2) Dandelion (Taraxacum officinale) In early spring, dandelion leaves form basal rosettes from the root, close to the ground. At this stage, before the flowers emerge, they are optimally harvested for food. Their bitter flavour is appealing to some folks, but can be a bit much for others. In fact, the bitter taste makes this plant a helpful digestive aid. To reduce bitterness, while retaining many nutrients like potassium and calcium, dandelion leaves can be cooked in water, strained and cooked in a second change of water. I enjoy fresh dandelion greens added to potato salads while the potatoes are still hot, so that they cook just slightly. A few leaves mixed into green salads, and topped with a slightly sweet dressing make tasty spring fare. Cooked, they can be added to soups, stews, stirfries and the like. 3) Nettle (Urtica) The stinging nettle is known for the infamous tingling rash it causes upon skin contact—not the most inviting characteristic for sure. This should not deter you however. Nettles are a rich, tasty green with enough
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nutritional benefits to be deemed a “super food”. An excellent source of iron, calcium, vitamin C, chlorophyll and more, they are similar to spinach and can be cooked in similar ways, but have a richer flavour and more succulent texture. The stinging property is removed when cooked. Before cooking, nettles can be comfortably handled wearing gloves. Until they are about 20 centimetres high, the whole above-ground portion of the plant can be cut and eaten, and new growth will rapidly return. Above this height, the top six to 10 centimetres are edible, but the tough older leaves should not be eaten. Nettles also help nourish the soil, and can be added to garden compost to feed future plants. It’s crucial to be certain of your plant identification before harvesting wild foods. Rely upon field guides and/ or an experienced companion for proper identification if necessary. My favourite guides are those written by Samuel Thayer, as well as the Peterson Field Guide series. I encourage you! Don’t wait for garden goods. Eat your weeds! Not only will you find exceptional nourishment, you’ll be grateful for these precious gifts from the earth.
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Tamara Segal is a Registered Herbalist with a farm-based clinic in Prince Edward County. She is a wild food and wild medicine enthusiast, preparing many plant medicines from wild sources around her farm.
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products
new & now
Fountain – The Super Green Molecule Fountain is an industrial-hip range of liquid supplements with a focus on beauty from within. (Cosmopolitan Award Winner for Beauty Breakthrough.) Try The Super Green Molecule to enhance your energy levels and general wellbeing. Visit fountain.co to find a retailer near you
Aurelia Probiotic Skincare – Monday to Sunday Bamboo Muslins Gently remove your daily makeup with these organic bamboo muslins for a brighter complexion. Machine washable. Available at aureliaskincare.com
Slip – Slipsilk™ pillowcase in Pink Anti-aging, hypoallergenic and hydrating – Your hair and skin will thank you. Made from mulberry silk with a thickness of 22 momme, Slipsilk™ pillowcases are the very best silk pillowcases available around the world. To learn more and shop, visit slipsilkpillowcase.com
Muse™ – The Brain Sensing Headband Muse is the first tool in the world that can give you accurate, real-time feedback on what’s happening in your brain while you meditate. It provides motivational challenges and rewards to encourage you to build a regular practice. A study showed that 20 minutes of meditation for 3 days in a row reduced anxiety, improved mood, and reduced heart rate. Available at choosemuse.com
ASICS – Anorak Jacket in Holographic The new Anorak Jacket helps warm you up for whatever your studio and/or training can offer. Thanks to details such as innovative prints, taped seams and oversized shape with drawstring adjustment. Available at asicscanada.com
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Snooz – Ultra-Portable White Noise Machine Sleep is how we recharge our batteries. It helps improve brain function and prevent a host of health issues making it a very important part of our lives. Meet Snooz, the acoustic white noise machine that will help you fall sleep and stay asleep for a better night’s rest. This device is also nursery calibrated and can be controlled via an app on your smart phone. Visit getsnooz.com to learn more
products
new & now
Contributed by: Dyan Perry
Got Wood – Toothbrush Made from sustainable Mao bamboo, this ecofriendly toothbrush cleans your teeth while doing some good for the environment. Toothbrush handle (not bristles) and packaging are biodegradable. Available at gotwoodtb.com.au
humangear – GoToob GoToob is the civilized, smart, squeezable tube for travelling, outdoors, and more. Made of high-purity, FDA food-safe silicone, they are also approved for airline carry-on and are 100% BPA-free and PC-free, making them suitable for transport of a variety of fluids. Visit humangear.com to find a retailer near you
Adidas – Women’s Farm Confete Trefoil Tank Top Designed in collaboration with Brazil’s The FARM Company, a fashion label known for natureinspired patterns, this women’s tank top has a print based on the Rio de Janeiro Botanical Garden’s lush beauty. Available at adidas.ca
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fitness
Power Up Your Posterior
s Beaut ifeuilnb! um ar
Written by Jacquie Blanchette
One of the most requested areas of focus with my personal training clients are glutes. Now, don’t get me wrong, I appreciate bums of all shapes and sizes: big bums, little bums, bubble bums and even leg bums (the kind that go straight from the back of your knees to your back with no indication of what you actually sit on). I used to have a leg bum, so I know that you can build what your momma didn’t give you! And I can tell you that light-weight, high-rep aerobicize moves aren’t going to actually build anything. You’ll feel a great burn, but you actually need to build a substantial amount of muscle to achieve noticeable results. So put down the purple hand weights and grab some iron! This routine is slightly advanced, so be sure you grab someone in the know (preferably a personal trainer) to make sure you’re doing the exercises properly. For the following workout, you’ll need a barbell and weight plates that will allow you to reach muscular fatigue anywhere between 5-12 reps (you can change up your weights and rep scheme every few weeks to keep the muscles challenged). The following moves can be modified by holding dumbbells at your sides as opposed to the barbell, just make sure they’re heavy enough!
Firing Up Your Glutes: After warming up for a few minutes with some light cardio and dynamic stretching, perform single leg bridges. Lie on your back, with your right foot on the floor and your left leg extending up to the ceiling. Push into your bottom heel and lift and lower your pelvis off the floor. Really try to focus on squeezing your glutes during the movement. Perform 15 reps per leg for three sets before moving on to the following circuit.
After finishing three sets of the above, perform the following five exercises in a circuit style, taking 60-90 second breaks between exercises. Three to five sets should do the trick.
Squats: The barbell should be resting on your upper traps, the meaty (or perhaps squishy) part of your upper back and shoulder area. Feet are hip width apart or a bit wider, with your toes slightly turned out. Keep your core tight, and your back flat, as you hinge at the hips and bend your knees to lower your body towards the floor and up again. Going below a 90 degree bend in your knee will better recruit your glutes and hamstrings. Be sure that your knees track in the same direction as your toes. As with anything, work within a range of motion that suits your body and ability level.
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Walking Lunges: With the barbell on your traps, step forward and lunge down, bringing your back knee close to the ground, and keeping weight on your front heel and base of toes. Step through and lunge on the other side. These will get your heart rate cranked and give you a great burn that you’ll feel for days.
Hip Thrusts: Your head, neck and shoulders are supported on a bench, and the bar is at the bend in the hips. Placing a pad on the barbell will make the movement more comfortable. Press through your feet and lift and lower the pelvis. Really envision squeezing your glutes as you thrust the pelvis up. You’ll definitely feel it when you’re doing this right.
Stiff Leg Deadlifts: Standing with your feet hip width apart, or slightly wider, lift and lower the bar with straight legs, soft knees, flat back and core engaged. Be sure to keep the bar close to your legs and DO NOT round your back. As you lower the bar, you will feel a deep stretch in your hamstrings. I like to give my glutes a little squeeze at the top part of the movement to make sure I’m activating them effectively.
Bulgarian Split Squats: Place one foot on the bench behind you, and take a big step forward with your front foot. Keeping most of your weight on your front foot (mainly heel), bend your knee and lower your body as close to the floor as you can before driving back up. After getting clients to perform a few sets of this exercise, they claim they will never have a desire to visit Bulgaria!
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Fun For all ages at the quinte sports & wellness centre where eVeryone is welcome! Spring & Summer Recreation Programs • Sports • Swimming • Skating • Workout Studio and Personal Training • Fitness Classes • Preschool Room & Programs • Youth Room • Belleville 50+ Centre • Summer Day Camps for ages 3-16 years o Summer Extravaganza – Preschool Camp, Adventure Camp, Youth Camp o Camps focused on: Cooking, Nature, Science, Sports (Land & Water), Art, and Theatre o Youth Summer Weekly Activities o Youth Leadership o Teen Sports & Fitness Training Camp o Day Trips for Teens
2016 Registration Dates Spring & Summer Recreation Programs: City Taxpayers: March 21, 2016 Non-City Taxpayers: March 24, 2016
Spring & Summer Aquatic Programs: City Taxpayers: March 29, 2016 Non-City Taxpayers: April 1, 2016
Summer Day Camp Programs: City Taxpayers: April 11, 2016 Non-City Taxpayers: April 14, 2016
Visit www.qswc.ca or call: 613-966-4632
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fitness
Defy Gravity and Get Fit Written by Nancy Caines
If you are tired of the same old workout, and want to take your fitness to the next level, why not try something different? With everything from more traditional yoga to kick boxing to aerial hoop, there is something for everyone. Two popular options that will take you off the floor completely are aerial yoga and pole fitness. Aerial yoga has been called one of the fitness trends to watch for 2016. It combines the stretching and flexibility of yoga with the anti-gravity properties of aerial silks. Aerial yoga is performed by doing new and traditional yoga poses, while having some or all of your weight suspended in a specially designed soft fabric aerial silk that is attached to the ceiling. Aerial yoga allows you to work on flexibility and improve your core strength, while being the ultimate in low-impact fitness activities. Unfamiliar poses are easier to learn with the hammock supporting some or all of your weight. Make no mistake about it, aerial yoga is still a workout and the next morning you will notice muscles you never knew you had. An introductory, beginner, or intermediate aerial yoga class, with qualified instructors, will motivate you and encourage you to push your limits and defy gravity. For those people who are not as comfortable about leaving the floor, try gentle aerial yoga that has no inversions (flips), and where you spend most of your class in contact with the floor.
This exercise is ideal for rehabilitation of injuries (with medical approval), as it includes many restorative postures and poses. Pole fitness is an amazing workout for women of any size, age, or athletic background. It will help you tone your muscles, increase your stamina, enhance flexibility, all the while giving you confidence and improving your self-esteem. An introduction workshop will provide you with the basic skills and help you become familiar with the poles and some of the terminology involved. Beginners can work on their strength, acquiring the floor work skills and basic spins before combining more advance moves, learning how to climb up and down the pole, and some basic choreography and simple inversions. Once you reach the intermediate and advanced levels, it will take you to a whole new level, as you climb higher on the pole, moving between static and spin poles. Whether you push your limits with pole fitness, or defy gravity with aerial yoga, see why this trend is about to take off. Quinte’s Alternative Fitness Studio (QAFS) offers classes in aerial yoga, pole fitness as well as other types of fitness. It is so much fun, you’ll forget you’re working out!
Going green has never been easier. Be inspired at greenquinte.com
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family strategies
Are You Suffering from Chronic Pain? IMS might be the answer Written by Austin Gaber
Intramuscular Stimulation (IMS) is an anatomy-specific form of acupuncture performed by specially trained physiotherapists and some doctors. It is a very effective treatment for chronic pain of neuropathic origin. IMS was developed by Dr. Chan Gunn in Vancouver, while he was a Workers’ Compensation Board physician in British Columbia in the 1970s. Dr. Gunn has introduced “neuropathic pain”, to describe the type of pain that occurs when nerves malfunction following minor irritation. Nerves and nerve-endings become extremely sensitive and cause innocent, harmless signals to be exaggerated as painful ones (known as supersensitivity), even when extensive medical tests show there is nothing wrong.
IMS relies heavily on a thorough physical examination by a physiotherapist, trained to recognize the physical signs of neuropathic pain. They will first assess your basic posture and movement patterns to look for some common signs of underlying nerve irritation. The most common one is to palpate for tender bands or knots in particular muscle groups. This may cause a restriction of movement in major joints such as your neck, back and hips. When there is nerve irritation, the skin can even start to look like the rind of an orange peel, and can feel thickened and respond differently to light touch. Once the physiotherapist has determined all the troubled areas, they will start using an acupuncture
needle to release them. One of the differences between IMS and acupuncture is that the needle is inserted deep into the muscle, and moved in and out to help release the tight muscle that is affecting the nerve tissue. If the muscle is supersensitive and shortened, the patient feels a cramp-like sensation, which is the muscle grasping the needle. This sensation soon disappears and is followed by a wonderful feeling of relief and relaxation. The effects of IMS are cumulative, as needling stimulates a certain amount of healing, until the condition is healed and the pain disappears. Some patients treated with IMS have remained pain free for over 20 years. Treatments are usually once a week to allow time for the body to heal itself. The amount of treatments depends on several factors, such as the duration and extent of the condition, existing scar tissue and how quickly your body can heal (young people usually heal more quickly). Many conditions can be treated with IMS, such as: low back pain, sciatica, rotator cuffs, stiff necks, headaches, TMJ issues, IT band syndrome, carpal tunnel syndrome, and many more. All of the above information references the work of Dr.Chan Gunn. If you would like further information about this form of treatment for chronic pain, please contact Quinte Orthopaedics and Rehabilitation Specialists, or visit our website at Quinteortho.com
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family strategies
The Dark Side of Natural Health Products Written by Kris Bonn
As a personal injury lawyer, I need to be skeptical and, at times, cynical. I use natural health products to improve my health, but there is a dark side to many natural health supplements. One of the most significant problems with natural and herbal products is that many of the supplements being sold in Canada contain unlisted ingredients and fillers that could pose health risks. In a recent study, researchers at the University of Guelph used DNA barcode testing to probe 44 herbal products from 12 companies. They discovered there was product substitution in 20 of the 44 products tested, and only two companies had products without any substitution, contamination or fillers. Scientists also said that some of the contaminants found posed “serious health risks to consumers”. These findings by the researchers at Guelph University are troubling, particularly since Canada established the Natural Health Products Regulations under the Food and Drugs Act in 2004. The aim of these regulations is to require companies to provide evidence of their safety and efficacy, and to follow good manufacturing processes by disclosing information about what’s in the product, how it’s made, how it’s stored and distributed. Once a product is approved by Health Canada, it is to be given a natural product number (NPN). The problem is that there continues to be a huge backlog of products still on the market that have to be approved by Health Canada. And, Health Canada still has not begun the process of policing establishments
selling natural health products to ensure good manufacturing practices are being followed. These are just the natural health products manufactured in Canada. In the United States, and many other jurisdictions, there is almost no regulation of what goes into natural health products. If you do have a bad reaction from taking a natural health product, seeking legal redress may be difficult.
If the manufacturer of the product is not based in Canada, the company may not respond to a Canadian legal action, and enforcement of a Canadian judgment may be impossible. To protect yourself, you should check to make sure that every product you buy has a NPN. This will at least give you some comfort that Health Canada has reviewed and approved that product. If there is no NPN, the integrity of the product is uncertain.
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family strategies
Detoxifying Our Children from Screens Setting guidelines Written by Monica Hemstock
thinking they need to watch television and use the Internet. They are passing along some cautionary tales in order to raise a child that is able to turn an informed and critical eye to all she watches and all she reads. I was very surprised to discover from my research for this article, that Canadian students online spend an average of 54 minutes a day instant messaging, 50 minutes downloading and listening to music, 44 minutes playing online games and 30 minutes on schoolwork – often all at the same time!
There are numerous reasons for parents today to be concerned about the amount of time that their children are spending sedentary and settled in front of a screen. Recent articles in Canada inform us that researchers have concluded that increased exposure to personal electronic devices is interfering with the onset of sleep by inhibiting melatonin – an important hormone that is inhibited when we are exposed to light. Wendy Hall, a researcher and nursing school professor at the University of British Columbia, recently reported on results of the Canadian Paediatric Society that examined 350 kids brought to a paediatric emergency department. It found that 80 percent of the children with underlying medical conditions had trouble sleeping, and 70 percent of the otherwise healthy kids reported sleep problems. Hall says that when you look at the amount of screen time people have, you see that it interferes with the secretion of melatonin and “you see why parents would then be inclined to give their children melatonin supplements.” However, Hall says that their production is not highly regulated and long-term effects are unknown. Having studied child sleep patterns for twenty years, Hall informs us that there are many studies linking 30
child sleep deprivation to “difficulty learning, behavioural problems, and even increased risk of obesity.” One third of parents reported resorting to giving their kids sleep aids, such as antihistamines and painkillers, while one half of the parents studied chose the sleep hormone melatonin for their kids. Many parents today realize that it is not necessarily advisable to ban television, computers and other screens from their homes because they are as excited as their children regarding technology’s ability to help us communicate and make connections. However, concerned parents are setting guidelines around screen time and are helping their children to develop the critical
Parents are learning to screen their children’s screens. They set time limits for the use of screens and are very aware of what their kids are watching and surfing. Educators remind parents to do their best to keep current with the latest technology and social networking tools because it is difficult to guide kids when we do not understand what they are talking about. I suggest that you make stories a part of bedtime and use traditional books, not screen devices. Limit video games for adolescents before bed as this form of video game-play excites and activates stress hormones which will counter the calming work of natural melatonin secretions. Reference: Moscovitch, Arlene. Good Servant, Bad Master: Electronic Media and the Family. Vanier Institute of the Family. 2007. www.awakeningspirit.ca
family strategies
Mindfulness Using compassion and empathy to the best of your ability Written by Mark Hill, M. Couns. Registered Psychotherapist
When I work with a couple or a family, after getting past the initial symptoms of arguing about things like finances and the day-to-day tasks needed to run a household, the problem generally boils down to issues related to love, and the relationship itself. For example, deficits can be found in areas such as respect, honesty, openness, and having an emotional connection of empathy and understanding. People are geared for love and connection. If you are fortunate enough to have a family of your own, and even if you don’t, but know another human being (as most people do), you have a wonderful opportunity to exhibit compassion and empathy to each other to the best of your ability, and to stretch that ability further each day. In the book Born for Love, Bruce Perry offers this explanation: “There’s been a recent explosion of scientific research on the subject, and incredible set of findings that show how empathy and the caring it enables are an essential part of human health, … Empathy remains both intensely important and widely misunderstood, …And, as technology propels change at increasing speed, understanding the basis of these connections becomes ever more critical.” Compassion and empathy in humans are learned. We are not
born with them. They are thought to stem significantly from our very early relationships, particularly from birth to age three. If you received compassion as a child, there’s a good chance you will be compassionate. If you had adults around who could attune to you and show empathy, you will likely show empathy to others. But if that was not the case, can these important values be attained later in life? Fortunately, yes they can. Neuroplasticity is a term often used in my field of work. It simply means that the brain can change. The old adage “you can’t teach an old dog new tricks” is not true. We can learn to be different, no matter what. Norman Doidge, Daniel Seigel and Richard
Davidson are some good names to look into if you want to learn more. So, how can you change? Quite simply, you must practice. Whenever you think a thought, a biochemical signal travels between neurons through pathways in your brain, called synapses, either creating new ones, or making old ones stronger. The goal then is to strengthen the pathways that move you towards loving people better, loving your spouse better, and loving your children better. For some (e.g. those plagued with anxiety or depression), that is much easier said then done. Still, the strategy is to change your mind by changing your thoughts and being mindful of how those thoughts come to be. The beautiful thing about developing the part of the brain that deals with compassion is that it helps you manage other parts of the brain where strong emotions come from. It helps you control your anger and manage your fears. At the same time, it also gives you the capacity to provide emotional support to others, but if you struggle to do so to the degree that you would like, you are not alone, and I would encourage you to seek support. A professional counsellor in your community may be able to help you. www.mattersofhopecounselling.com
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healthy pets
Pet Emergency Are you prepared? Every home should have a pet first-aid kit to help save valuable time — and possibly your pet’s life — in case of an emergency. Using a plastic container is a convenient way to store the supplies, and you can easily pack the kit into the car when traveling with your furry friend. Once your kit is assembled, follow these steps to ensure you are taking the appropriate actions:
1. 2. 3.
Call your veterinarian before starting any first aid if you suspect your pet has been injured or is acting ill. Beginning home treatment may save your pets life.
Take your pet’s vital signs. Check her normal, healthy gums, and note the color and condition of the tissue. Doing so will help you identify any future changes, such as pale gums, deep red tissue, or discoloration. Take your pet’s temperature in the case of potential heat stroke or hypothermia. Normal body temperature for dogs and cats is 100 to 103 degrees Fahrenheit. See your veterinarian immediately if the temperature falls below 98.5 degrees or is higher than 104.5 degrees.
4. 5. 6. 7.
Look for changes in respiration, including excessive panting or rapid breathing. If you notice these signs, call your veterinarian immediately. Do not handle sick or injured pets more than you absolutely need to. Distressed pets are more likely to bite. Do not induce vomiting before talking to your veterinarian first. Vomiting certain toxic or corrosive materials can make your pet’s condition worse.
Do not administer any medications without consulting your veterinarian. Many medications, including common pain relievers, can cause poisoning in pets.
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healthy pets
Starting your own Pet Emergency Kit: This kit is designed to aid in some common pet emergencies, including heatstroke, insect bites and stings, and potential poisonings. You can purchase most items at pharmacies and pet-supply stores. • Information card, including telephone numbers for your primary care veterinarian and emergency veterinarian.
• Nonprescription antibiotic ointment and antiseptic wipes. Avoid antibiotic ointments that contain added pain control.
• Styptic powder or pencil to stop a bleeding toenail.
• Self-cling bandages. This bandaging, which is sold at pet supply stores, sticks to itself but not to fur. They are self-tightening and should only be used for a short time.
• Cotton gloves.
• Plastic bags to tape over a bleeding limb or tail to keep the wound clean and protect your vehicle.
• Absorbent gauze disposable diapers.
pads
and
• Nonstick gauze pads and gauze rolls. • Adhesive tape and scissors. • Muzzle. Pets experiencing pain or distress may try to bite. Use a soft nylon muzzle or even a strip of gauze to gently secure your pet’s mouth. Don’t use a muzzle if your pet is vomiting or having trouble breathing.
balls
and
disposable
• Bottle of 3 percent hydrogen peroxide and a bulb syringe, • Old credit card for scraping away a stinger. Squeezing the stinger with tweezers or fingernails can pump more venom into your pet. • Rectal thermometer, petroleum jelly to lubricate the thermometer, and rubbing alcohol to clean the thermometer afterward. The normal body temperature for dogs and cats is 100 to 103 degrees Fahrenheit. • Blanket for scooping up a fearful pet, or a pillowcase for cats. • Extra nylon leash.
• Two bath or beach towels.
• Needle-nose pliers for removing fish hooks. • Flashlight. • Old magazine and duct tape for making a temporary splint. • Current photo of your pet in case he gets lost or runs away. Keeping the photo safely stowed with the medical supplies will help ensure you can find it if you need it. • Health and vaccination records, including your pet’s microchip number. This is especially important when you are traveling with your pet or when you are leaving your pet with a sitter.
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Does your pet business or service within the Bay of Quinte and Greater Kingston Area need exposure?
Contacts us now. hlnpublisher@cogeco.ca 33
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eco
Paris Agreement Marks a Global Shift for Climate Written by David Suzuki, with contributions from David Suzuki Foundation Climate and Clean Energy Communications and Research Specialist, Steve Kux
defining issue of our time. It’s the first universal accord to spell out ways to confront climate change, with Canada and other industrialized nations required to transition from fossil fuels to 100 percent renewable energy by 2050, and developing nations by about 2080.
When our children’s children look back to what we did to keep our planet livable, they may see the United Nations Climate Change Conference, held in Paris in December 2015, as a turning point. The 21st Conference of the Parties (COP21) may have been our last chance for a meaningful agreement to shift from fossil fuels to renewable energy, before ongoing damage to the world’s climate becomes irreversible and devastating. Government ministers, negotiators and world leaders spent the first two weeks of December creating a guide for the next stage of humanity’s action on climate change. Nations that met in Paris are responsible for over 95 percent of global emissions. On December 12, 2015, following multiple rounds of long meetings, they revealed the final text of the Paris Agreement. Though far from perfect, it’s a significant achievement. When nations last attempted a global climate pact — in 2009 at COP15 in Copenhagen, Denmark — negotiations broke down and the resulting declaration was considered a failure. The Paris Agreement, in process and outcome, is a dramatic improvement — a product of the growing urgency to act on the
Before meeting in Paris, governments drafted plans to reduce national carbon emissions beginning in 2020. One COP21 negotiation goal — a review mechanism to encourage countries to improve targets over time — was achieved, giving hope that reductions will keep global temperature rise below the two degrees Celsius limit beyond which science indicates the consequences of burning fossil fuels will become catastrophic. Present commitments won’t quite get us there, but the called-for improving of targets every five years will get us closer. Past experience shows that once a commitment is made to address a crisis, many unexpected opportunities and solutions result. The agreement also acknowledges that limiting temperature rise to oneand-a-half degrees Celsius should drive future goal-setting. Canada’s delegation had the added goal of rebuilding the country’s reputation as an environmental leader. For years, we received countless “Fossil of the Day” awards for short-sightedness and stonewalling negotiations. Responding to calls from citizens countrywide, our delegation returned to a more co-operative approach, advocating for inclusion of human rights and indigenous knowledge, along with recognition of the critical importance of the one-and-a-half degrees Celsius goal. Canada still received two “Fossil” awards, for lacking emissions-goals ambition and limiting availability of funds for “loss and damage”, but compared to some nations, our country was a positive force.
The world’s largest greenhouse gas emitter, China, was criticized for trying to water down requirements for a common emissions-and-targets reporting system, and opposing a process to require countries to update emissions-reductions goals every five years, advocating instead for voluntary updates. Compromises produced a final product that falls short of assigning liability for past emissions, and providing dependable “loss and damage” payments to nations already suffering from the effects of climate change. Ongoing pressure is also needed to ensure targets are met and become more ambitious over time. Despite these shortcomings, the Paris Agreement is a leap forward in the fight against climate change. Funding for vulnerable and developing nations, plans to ratchet up ambition at regular intervals, and recognition of the role of indigenous knowledge, will play major roles in future action. The first step in realizing stronger goals for Canada begins now. Our government promised more ambitious targets and a framework for cutting carbon pollution, and expanding renewable energy within 90 days of the conference, by March 11, 2016. We’ve learned Canadian leaders will stand up for important issues, but we need to push them to be as ambitious as possible. I believe Canada’s commitment will inspire people at all levels of society to propose ways to speed up our shift to clean, renewable energy, and reduce waste through greater energy efficiency. The global community has taken a big step to get human civilization back on track. It’s up to us to ensure that the planet we want — with clean air, safe water, fertile soil and a stable climate — stays within reach, for our sake and the sake of our descendants. 35
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Gardening Advice: Permission to Relax Written by Dan Clost
It doesn’t make any difference who you are or what you do, Canadian cancer statistics are frightening. Early diagnosis and new intervention strategies have certainly enhanced survival rates, as well as the quality of life for survivors. Data is available on the Canadian Cancer Society website, and it is gratifying to see how statistics have improved over time. Nevertheless, cancer continues to be worrisome. We are aware that some of the major links to cancer include smoking, other lifestyle related activities, exposure to certain chemicals, high stress levels and genetics. We know that we can
Shop Local First... At Village Green in Foxboro we have 30 different varieties of Heirloom Tomato seedlings, as well as many of the popular herbs ready for purchase and pick up from May 19 to the end of June. Organically-grown tomato, vegetable, herb and flower seeds. Order your catalogue online. Everything you need for a healthy organic garden. Choose the perfect garden accent from a large selection of chimes, trellises, furniture pieces and more. Food items, jewellry, lightly used collectables, soaps, candles; our selection is constantly changing as we source great new and local products.
PINE RIDGE NURSERY & GARDEN CENTRE
Certified Organic - Plant Soil - Seed Starters - Fertilizers - Insect Sprays Season Specials Gift Certificates Available
Display gardens in front Greenhouses/Sales area in back
Mother’s Day Specials Planning an organic garden this year? We have everything you need; certified organic products and professional advice to get you started. Surrounded by 60 acres of growing nursery and 14 greenhouses filled with nursery stock, Pine Ridge has been serving gardener’s and landscaper’s needs for over 44 years from the same location just west of Cobourg on Highway #2. Unique garden and patio accessories, heirloom seeds, and much more fill the large showroom location. Fresh vegetables are picked daily off the farm in season.
45 years in business! 36
First Blush
Guardian-Angel
Helleborus
eco alter those factors under our control, and do our best to manage those we cannot change.
and enjoy watching them work. No chemicals, happy pollinators, increased harvest and less stress.
In the context of gardening, we have an opportunity to deal with some of the issues involved in a positive, relaxing manner. Many studies have looked at the effects of stress and our body’s ability to respond to cancer, but there are no definitive results. However, there is agreement that stress alters the body’s chemistry which, in turn, diminishes its ability to react to the formation of cancerous cells. A bottom line statement is, simply put: any stress-reducing activity is good for us on many levels. The act of gardening is one of those activities if the gardener allows it to be so.
What if the insect munching on your leaves is an earwig? (And you determined that by actually seeing an earwig, not looking at photos of a leaf on the internet.) Integrated pest management provides a guideline which helps gardeners determine an intervention. The manner of intervention is key. For example, if earwigs are problematic, you have the option of poisoning them (chemicals) or altering their environment (cultural). Changing from overhead watering to a drip irrigation system reduces the moist conditions which earwigs prefer, cutting down on mold and fungus. This method also uses less water. You’ve managed the earwig population (control is an illusion and earwigs do perform a beneficial role in the ecosystem), lowered your watering bills and avoided the use of chemicals.
always know what was just under the skin: finding half a worm was not desirable. It was common to pare off the bits of fruit that might have had a bit of scab or an insect puncture and then consume the remainder.
Similarly, there is the notion that all fruits and vegetables be blemish free. Many years ago, the act of eating an apple involved slicing off a bit before popping it into the mouth. There were two attributed reasons. The first was indicative of dental care and the ability to take a bite from a hard, crisp apple. The second was you didn’t
If you find that you cannot grow a certain plant, ornamental or food, relax and stop trying to grow it. Grow something else instead. Follow Canada’s Food Guide to see which fruits and vegetables appeal to you. You’ll find gardening a relaxing, stress-reducing and health improving activity.
Gardeners should give themselves permission to relax. Perhaps a new gardening paradigm needs to evolve. For example, there seems to be a requirement for plants to be perfect in all aspects. If a leaf has been nibbled, the immediate reaction is to spray some form of chemical to either deter or kill the critter. Relax, observe, and think about what you are seeing before responding. What if the insect responsible is a leaf cutter bee? Rarely does their activity cause serious damage to a plant. A new paradigm would be to create nesting sites for these excellent pollinators
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Canada Needs a National Food Policy Written by Dianne Dowling, President, Local 316, National Farmers’ Union (Kingston, Frontenac and Lennox-Addington Counties)
Strong Communities, Sound Policies, Sustainable Farms
What would you want in a national food policy for Canada? No more hunger for Canadians? The right to healthy and safe food? Sustainable farm and food systems? These, and many other measures, could be the ingredients for a holistic, integrated national food policy, and now is the time to advocate for that vision. In his mandate letter to the Minister of Agriculture and Agri-Food, Prime Minister Justin Trudeau directed the Honourable Lawrence MacAulay to “develop a food policy that promotes healthy living and safe food by putting more healthy, highquality food, produced by Canadian ranchers and farmers, on the tables of families across the country”. This mandate to develop a national food policy presents an opportunity for Canadians to advocate for policies that address the social justice, economic and environmental dimensions of food. “Food is central to some of Canada’s most important policy domains,” says Diana Bronson, Executive Director of Food Secure Canada (FSC), a national organization committed to fighting against hunger and to building a healthy, fair and ecological food system. In an open letter to Agriculture Minister MacAulay (published on the FSC website), Bronson said food “accounts for one in eight jobs in this country, is a critical determinant of health care costs, is vital to our climate change and environmental policies, yet an adequate healthy diet is simply out of reach for an estimated four million Canadians.”
In 2011, FSC published “Resetting the Table: A People’s Food Policy for Canada”, the result of a collaborative process in which hundreds of people contributed to a food policy that reflected the perspectives of people across the country. The report is published on the FSC website (www. foodsecurecanada.org), along with other articles related to the need for a national food policy. The National Farmers’ Union (NFU) takes a social justice approach to issues that affect farmers and eaters in Canada and around the world, advocating for principles of food sovereignty and agroecology— where people and the environment are more important than corporate profits. The NFU has raised concerns about Canadian farm issues such as protection of farmland, support for new farmers, a farmers’ bill of rights for seeds, and domestic and export policies that support the viability of small- and medium-sized family farms. Meanwhile, agriculture industry lobbyists are very active advocating for corporations, and in the past, the federal minister of agriculture has been the most lobbied minister in the Cabinet. Minister MacAulay and his staff need to hear from community organizations and individuals across Canada, advocating for a comprehensive food policy that benefits all Canadians. Given the interconnected nature of food, there is an opportunity for the minister to work with his cabinet colleagues in finance, health, social policy, fisheries and the environment and climate
change to create a holistic policy that sustains health, the environment and equity, and builds individual and community capacity. Please take time to learn more about food policy and contribute to the discussion. Here are some suggestions: 1. Read the Prime Minister’s mandate letters at http://pm.gc.ca/eng/ ministerial-mandate-letters (The letters lay out the government’s commitments and approach, and give Canadians a way to hold them accountable for their commitments.) 2. Learn about farm and food policies already developed: www.foodsecurecanada.org www.nfu.ca 3. Write to your member of Parliament—no postage required. Postal address for all MPs, including Ministers and the Prime Minister: (name) House of Commons, Ottawa, Ontario Canada K1A 0A6 4. Contact Lawrence MacAulay, Minister of Agriculture and Agri-Food Mail: as above Email: lawrence.macaulay@parl. gc.ca Phone: 613-995-9325 Fax: 613-995-2754 5.Write to other ministers with portfolios that relate to food: finance, health, fisheries, environment, and social policy.
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farm to table
From humble beginnings in Plainview USA, to a multi-national company, one thing has stayed the same: Our commitment to making hard-working products from high-quality natural ingredients. J.R. Watkins made a one-of-a-kind pain reliever with camphor from evergreen trees and capsicum from red peppers. Still sold today, the Pain Relieving Liniment is now 96.5% natural and uses eco-friendly packaging.
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Knuckle Down Farm is a small-scale organic market garden sitting on a quiet back-channel of the Trent River. We grow over fifty varieties of vegetables, herbs, and flowers with care and individual attention. Our CSA veggie shares provide fresh, delicious, organic produce all summer long. You can also find us at the Campbellford and Dufferin Grove farmers’ markets.
Teri Loves Cake is a small Health Inspected Home Based Business located in beautiful Quinte West. I strictly Bake and Decorate Gluten-Free so there is no risk of cross contamination. All items are made to order. Accommodations can be made for Egg, Dairy, Corn, Lactose, and Grain Free Diets. email: TeriLovesCake@gmail.com TeriLovesCake.ca 613-955-0426 Serving Quinte West, Belleville, Brighton and area.
farm to table
Buy Local, Everyone Wins
For over 18 years Wyatt Whitehead has owned the family business offering `top of the line`` meat products, custom orders and quality, professional service at his modern facility. The full service deli offers in-house catering and a full line of groceries, local farm fresh produce and much more. Now open, a second location for our customer convenience at 1325 Hwy 2 at Bayside in Belleville, On.
Kupecz Family Farm has ethically raised lamb, eggs, chicken and turkey for a holiday feast, or any special occasion. Attention is placed on having a happy animal, grown in a sustainable way without drugs, chemicals or other mass production techniques. Nature’s way is the most sound and pleasing way.
Kricklewood Farm Sunflower Oil is made with 100% pure sunflower seed grown using natural and traditional farming practices. We grow and press the seeds ourselves in Frankville, ON in small batches using the Cold Press method to preserve the freshness and unique nutty, buttery flavour. It’s great for dipping, vinaigrettes, light sautéeing, drizzling over vegetables, pasta, pop corn and baking. Kricklewood Farm Sunflower oil adds the delicious taste of sunflower to any dish. For a store near you: kricklewoodfarm.com/find-a-store For recipes: kricklewoodsunfloweroil.com/kitchen
What are Organic Pesticides? The debate around organic pesticides arises from loose definitions. Organic advocates are talking about synthetic toxic pesticides that are prohibited in organic production. But opponents broaden the definition to include all the natural things that can be used to control pests, such as diatomaceous earth, a natural seashell powder used to control insects by physical damage, not by chemical poisoning. There is a world of difference here. Yes, improper use of these products can be harmful. Improper use of a tractor can also be harmful, yet tractors are allowed in organic production. In short, the comparison of pesticides is a distraction.
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natural network HOMEOPATHY
NATURAL & ORGANIC
M.M. Townsend D.Ac, D.Hom: Homeopathic Medicine, Acupuncture, 25 years in Private Practice; Kingston, ON; Phone & Fax: 613-546-3967
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
BELLEVILLE NATUROPATHIC Quinte Naturopathic Centre: Dr. Michelle Durkin, BSc, ND: Naturopathic Medicine, Bowen Therapy, Nutrition, Acupuncture; Belleville, ON; www.quintenc.ca; 613-966-9660
CAMPBELLFORD NATUROPATHIC Your Family Naturopath: Dr. Andrea Bull, ND; 42 Front Street North; Campbellford, ON www.familynaturopath.com; 705-957-4226
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
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
HEALING HANDS & BODY MIND SPIRIT YOGA STUDIO Acupuncture, Reflexology, Reiki, Massage, Esthetics, Yoga Classes, Reiki and Reflexology Training, Workshops, Herbal Consulting, Life Coaching, Health Products, Gifts. Laurie Vella, D.Ac. www.healinghandskingston.ca Gift Certificates Available 832 Development Drive, Kingston 613-3847860
NATURAL/ORGANIC & WHOLE FOODS Tara Natural Foods: Celebrating 40 years in business! Organic fruits, vegetables, meat & poultry, organic milk, yogurt & cheese, vegan & gluten-free products, wild fish, vitamin supplements, probiotics & more! 81 Princess Street, Kingston, ON; 613-546-4439
VITAMINS & NATURAL SUPPLEMENTS Sigrid’s Natural Foods: Bulk foods, vitamins & herbs, gluten-free foods, body building supplements; for over 30 years; Kingston, ON; 6l3-384-1756
NAPANEE ARTISAN GALLERY 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
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