Hln spring 2017

Save the Date!

May 6th, 9-4 p.m. Centennial Secondary School.

Only a $2 admission! Draws for hundreds of gift baskets.

Fitness Classes, Foodie Market, Health and Wellness Experts all under one roof!

Spring iS here.

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

publisher’s message

Hard work goes a long way.

Publisher l Editor Lifestyle Editor Fitness Editor Copy Editor Designer Digital/Social Media

Lori Mitchell Dyan Perr y Jacquie Blanchet te Sharon Harrison Nicole Lucas Social Graces Marketing

Contributing Photographer Bob

I’ve learned that there is no secret formula for success in anything.

Complete academic goals. Dream big, listen, learn, and believe that you can do anything you put your mind to (even if it’s not exactly what you had planned).

Some decide to make a life change mid-career. Maybe it’s to raise a family, or simply take a new direction in life. Imagine the risk - selling, moving, buying, and trying to fit into established circles, finding work, beginning on the first rung of the ladder, and starting all over again in a new endeavour.

Roll up sleeves and dig in.

However, all work and no play is no way to live- let’s agree? We should enjoy every moment of spare time, be nice to each other, look forward- not backwards, and not stress about negative words that find their way back to us.

We should embrace our relationships, and be brave enough to let go of the ones that are toxic.

We should eat well, indulge now and then, exercise and be good to our bodies. Enjoy silence when the moment presents itself, but do whatever makes us happy, healthy and fulfilled. We have one life; we should live it to the best of our individual abilities.

Put to bed the regrets. Find peace.

Now that we are past deciding whether our new year’s resolutions worked or didn’t, we have spring to celebrate. It’s another chance at making positive changes to our lifestyle.

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One “must attend” local event that is sure to help us celebrate spring and embrace change is the Healthy Living EXPO on May 6th, 2017.

After a two-year hiatus, the EXPO returns to the Bay of Quinte Region in a new venue, Centennial Secondary School, with hundreds of vendors. Some vendors will be offering various free health screenings, wellness coaching, fitness demonstrations, mindfulness strategies, eco living, naturopathy and alternative medicine, products and services all geared toward helping us live a positive, healthy life.

House

Contributors Dr. Andrea Sorichetti

Tamara Segal

Natasha Turner, ND

Sharon Harrison

Michelle Durkin, ND

Dianne Dowling

Carolyn Cof fin

Dr. Melissa Lem

Kris Bonn Alexandria Barker Jacquie Blanchette

Carson Arthur Dana Goodfellow Liz Grant

Advertising Susan DeWolfe Advertising Representative susan.dewolfe@gmail.com

New to the EXPO will be a “Foodie Market”, where local chefs, food experts and farmers will be serving mouth-watering dishes and samples.

For only a $2 admission (with 50% of proceeds going to the Three Oaks Foundation) on May 6th, 9:00 am to 4:00 pm, attendees will be entered into hundreds of draws at the door, given a free welcome bag to fill with samples, swag and information, and meet and talk to local industry experts. All under one roof!

All of us at Healthy Living Now magazine look forward to meeting you there. In the meantime, check out healthylivingnow.ca/expo .

See you on Saturday, May 6th!

healthy living now is published quarterly by

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

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

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

Dr. Natasha Turner, ND

Carson Arthur, Landscaper

Dr. Melissa Lem, Family Physician

Dr. Natasha Turner, ND is a regular contributor to various publications and television programs as a natural health expert.

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

Contributor for Foundation.

Shows like The Dr. Oz Show, The Marilyn Denis Show, Canada AM, CP24, CTV News, Breakfast Television, Rogers TV, Shaw TV, CTS, CBC Radio, Mix 99 Radio and more have used her expertise to educate audiences.

Print publications include SELF, ELLE, Glow, Canadian Business, Health, The Toronto Star, Vancouver Sun, Today’s Parent, Lush The Magazine, Alive, Calgary Herald, Post City, National Post, Metro, Tonic, Vista, Fit Life, Cocoa, Viva, Healthy Living Now, Get Outside, Thatsfit.ca, Sharecare.com and several websites, including a regular column for Chatelaine.com, Blisstree.com, and Huffingtonpost.ca.

@drnatasha drnatashaturner.com

Carson started his television career as a behind-the-scenes prop coordinator for a national garden call-in show. Very quickly, Carson turned an opportunity to host his own show into a landscape design staple. With international coverage, Carson has become a voice of environmentally-friendly landscape design on a global scale.

In addition to CityLine, Carson’s credits include: the host of HGTV’s Green Force and Critical Listing, the award-winning Room to Grow, and HGTV’s blockbuster Home to Win. Carson is also Canada’s ambassador for Save the Children, helping to end the cycle of poverty for children all over the world.

@carsonarthur carsonarthur.com

the

David

Suzuki

Melissa Lem is a Toronto-based family physician who also works in rural and remote communities across Canada.

Her first job was as a small-town emergency room, obstetrics and acute-care doctor in northern British Columbia before she was drawn back to the bright lights and big city.

A passionate advocate for the health benefits of time spent in nature, her regular writings on the environment and human well-being have been published by several media outlets and environmental charities including the CBC, David Suzuki Foundation, Evergreen and Alternatives Journal.

She can sometimes be found playing doctor — and other roles — on film sets around town, and in-house for the Canadian Opera Company and National Ballet. Dr. Lem is actively involved in medical education and holds a faculty appointment with the Department of Family and Community Medicine at the University of Toronto.

@melissa_lem

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wellness

Career Mistakes: Do we see ourselves as others do?

Written by Sharon Harrison

Have you ever found yourself in a situation where the promotion you expected didn’t materialize? Were you qualified for the position and ready for the next step, or did you misjudge the situation. Do you have an overinflated view of your abilities and skills? Have you ever wondered why your career isn’t progressing as you had hoped?

While it may seem obvious to promote your strengths, a person’s weaknesses should not automatically be ruled as something negative. Weaknesses can be qualities, too. Handling difficult situations sensitively and with ease can reveal a lot about us.

Almost everyone wants to get ahead in life; people naturally want their career to progress with the ultimate aim of increasing their rung on the ladder and the financial reward that comes with. What happens when things don’t quite go to plan? Is it possible there are things you could be doing differently in order to get ahead? Sometimes, we are so focused on a single goal we fail to see the bigger picture.

It begins with confidence. Confident people go places, achieve their goals. Once you start believing in yourself, others will too, but there is a fine line between confidence and ego.

Some people will do almost anything to get ahead as they vie for a step up the corporate ladder, regardless of the impact it may have on coworkers and their ultimate goal. It’s human nature to want to do better, but could we be going about it in the wrong way?

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Be honest with yourself and expect the same of others. When the chips are down, can you be relied upon to produce results? Are you trustworthy, focused, determined?

Are you respected by your peers?

Do you see yourself the way others do? If you asked a friend to list three enduring qualities about you, the answer may surprise. Obvious traits such as kindness, compassion and intelligence may come to mind, but the answer may not be what we expect. How we perceive ourselves is important, but perhaps more critically, how do others perceive us?

Do others see you as generous or mean? Are you fair or tough to get

along with? What about sincerity? Do you accept your mistakes graciously?

Are you committed to your career?

How do people judge you and how do you judge others? Are you the happy person with a beaming smile or always carrying a frown? Think about how you project yourself. Do you have good posture? What about a signature look that makes you stand out from crowd?

While a dazzling smile may get attention, following through with hard results is essential when trying to make a good impression.

Stand out from the crowd: do something, however small, that will be remembered.

Impress others.

Turn up. Be punctual. Be prepared.

While being late for a meeting or not being properly prepared may get you noticed, it likely won’t gain you any Brownie points in the longer term.

Dazzle with knowledge. Building trust with co-workers and managers takes time and effort, so go the extra mile and bring something unexpected to the table.

And perhaps most importantly, be passionate about what you do and success will surely follow.

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Cultivate a Positive Work Environment Written by Sharon Harrison

Full-time workers may spend eight, 10 or more hours each day, five or sometimes six days a week at work. Many people have no option but to work 30, 40 or more years in their lifetime. Add in time spent on commuting and a serious amount of time is spent away from home and family. On average, people spend about one-third of their lives working and that number appears to be growing as people are living longer.

environment. Employees are often haphazardly thrown together in an alien environment where they get to use their education, draw on their training and demonstrate their skills.

Of course, it isn’t always as random as we may think. Employees are chosen not just for the skills and talent they bring to an organization, but for their ability to fit into the corporate structure as well as get along with their co-workers.

A solid and proactive management style is essential along with effective and open communication.

Meaningful dialogue and a good attitude will go a long way. As with all good relationships, there needs to be trust, respect and fairness. Whether departmental manager, CEO or just a little cog in the bigger wheel, it is important to embrace ideas and listen to others. People need to be heard.

All workplaces should be comfortable and safe spaces where the basic principles for maintaining a happy and healthy workforce are met, whether it’s an office environment, a factory floor or a shop counter. But our work environment isn’t always as nurturing as it should be or conducive to thriving. Work areas can be noisy and distracting making it difficult to concentrate. Corporate and office workers usually get the better deal and some are fortunate to find themselves in beautifully-decorated office towers with designer-inspired touches.

Workplace environments can be tricky; some can be awkward and others are positively toxic. Much like the school playground, not everyone gets along. Personalities clash and some people simply don’t play nice.

Turn negativity into something positive. Try approaching difficult and challenging situations with understanding, tolerance and an open mind. Practice acceptance.

Most people need to feel important and valued; they want to contribute, to be engaged and part of the process, however small or insignificant their role.

Putting the questionable wallpaper and sleek office furniture aside for a moment, it is people who form the bigger equation in any workplace

We may not enjoy our chosen career path, nor like the boss or the person in the next cubicle. There are bad habits and inappropriate behaviours.

There may be power struggles, jealousy or insecurities—there may be differences in perspectives and working styles. A hostile and dysfunctional workplace helps no one, and a bad atmosphere at work can be frustrating and stressful for everyone concerned.

No one wants the workplace to be an area of tension, uncertainty or fear—or one of constant conflict. A bad atmosphere is demoralizing.

A healthy and safe workplace is paramount—and it is a right. Keep it fun, lighthearted and friendly and the days will go by much faster. A good atmosphere at work makes for a happy and content team of people resulting in a harmonious workplace and a healthy bottom line.

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Fix Your Life in 15 Minutes a Day Written by Alexandria Barker

Abraham Lincoln once said: “We’re just about as happy as we make up our minds to be,” and it’s true!

Your happiness is the ultimate DIY project, and is largely the result of choosing to be happy from moment to moment. The real reason you want anything is because you think you’ll be happy once you have it. So why not go directly to happy?

Follow these three steps to get happier easily in just 15 minutes a day, with noticeable results starting the day you begin.

Step #1 A happy mood is easiest to capture first thing in the morning. Your vibrational attraction is neutral when you first wake up, so the new day is literally a fresh new slate.

As soon as you wake up, decide it’s going to be a great day. Say “thank you” as your feet hit the floor. Then as soon as possible, set a timer for five minutes. Imagine you just received a ‘phone call with amazing news, like you won $60 million dollars (or 10

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anything else). Then just let those fabulous feelings course through you.

Try it now! Picture yourself beaming, see loved ones rejoice as you share the big news. Feel the gratitude and appreciation beginning to rise? Milk it! Fist-bump the air! Grin from ear to ear! Let these feelings grow until it seems your heart will burst.

Isn’t it interesting that you can generate so much joy when nothing in your life has changed? You just proved you can be joyful with life just as it is. But you accomplished much more than feeling good in the moment. Simply by pretending to be happy actually creates things to be happy about through the Law of Attraction.

Step # 2 Keep that positive vibe flowing by creating a gratitude list while you eat breakfast; being grateful to be alive, for your health, the roof over your head, the food in your belly, your job.

Spend five minutes on this exercise. I like to write 10 each day: five things I’m grateful for now, and five ‘future gratitude’s’ for things I want to

happen. Gratitude is powerful and feeling it in advance sets wheels in motion. This step works miracles!

Step # 3 Now let’s do a specific visualization.

Set your timer again and this time, focus on something you really want, be it love, health, or wealth. Imagine it’s already exactly as you wish it to be. See it in your mind and really feel the gratitude and appreciation, and soon you’ll be seeing it in your life.

Our thoughts and feelings are always attracting more of the same as they match up with similar thoughts, people and life situations. The more positively we think, speak and act, the happier our lives will be. To turn the life you have into the one you really want in just 15 minutes a day, try these few simple techniques daily for 30 days. You’ll be happy you did!

Life Coach Alexandria Barker is specially trained to help you achieve happiness in all areas of your life.

Live the Joyous Life You Deserve!

Alexandria can be reached at www.alexandriabarker.com 11

wellness

Five Reasons to Sleep Naked Written by Natasha Turner, ND

Celsius or 70 degrees Fahrenheit) will disrupt the release of your main anti-aging hormones, melatonin and growth hormone. When we sleep in total darkness, melatonin is released, triggering a very slight but critical cool-down in the body. As body temperature drops, growth hormone is released and works its regenerative magic.

According to a large survey, less than one in 10 Americans sleep in the buff.

This is a sad finding considering the fantastic (and scientifically proven!) reasons we gain from ditching PJs and slipping into our birthday suit.

Check out these surprising health benefits ranging from improved hormonal balance and mood to less belly fat, more sex and beyond.

Boost your anti-aging hormones: Plenty of people like to feel cozy at bedtime, but a sleep environment that’s too warm can prevent the natural cooling that should take place in your body while you sleep.

Keeping your body or your bedroom too warm (higher than 21 degrees

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In fact, sleep itself has been touted as a magic pill precisely because it encourages the release of this youthful hormone. In a study published in the journal Sleep, researchers showed that you can get safe, legal doses of growth hormone – and even improve athletic performance – just by hitting the sack for a deep, restorative sleep.

It’s also good for your health in other ways – researchers have found that people with normal or high blood pressure experience a 20 to 30 percent reduction in blood pressure and 10 to 20 percent reduction in heart rate during sleep.

Improve body composition: As mentioned, wearing heavy blankets or clothing to bed will impede the release of growth hormone, which means you won’t burn fat while you sleep or benefit from night-time repair of your bones, skin and muscles. Growth hormone (HGH) affects just about every cell in the body. It’s essential for tissue repair, muscle building, bone density and healthy body composition.

People who sleep less than six hours a night may be three times more likely to develop a condition which leads to diabetes and heart disease

(and in turn, weight gain), according to researchers at the University of Warwick. When your sleep is insufficient, your cortisol and hunger hormones both surge, causing a corresponding increase in insulin.

You also experience decreases in the fat-burning and appetite-controlling hormones.

Get deeper sleep: Research has shown that certain forms of insomnia associated with faulty body temperature regulation and the inability to cool down at night enough to spark a deeper stage of sleep. In one Dutch study, scientists placed thermosuits on participants to lower skin temperature less than one degree Celsius without affecting core body temperature. The result?

People didn’t wake up as much during the night and the percentage of the sleep spent in stages three and four (deep sleep) increased.

In elderly subjects, a 0.4 degree decrease in skin temperature caused a decline in the probability of early morning waking from 0.58 to 0.04.

And believe it or not, you don’t sweat or shiver during REM sleep so have no fear that ditching the layers will have you dreaming of icicles.

Lower cortisol and belly fat: As you cool down at night and growth hormone increases, cortisol will also decrease with healthy sleep patterns.

Between the hours of 10:00 pm and 2:00 am is the time when your body is truly resting and recuperating (and cortisol should be at its lowest). By 2:00 am your adrenal glands (stress glands) begin to work to produce

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cortisol, in preparation for the next day, which also peaks at 4:00 am and then should naturally reach its highest point around 6:00 am – just at the right time to get you up out of bed feeling energized. On the nights that you do not sleep enough, you will wake with a level of cortisol that is abnormally high.

This is known to trigger your appetite – especially for comfort foods (muffins, cookies, etc) and your tendency to overeat, increase tension/anxiety and fuel belly fat – even in people who are otherwise thin. High cortisol levels

weaken the body’s immune system, raise blood pressure and cholesterol, increase appetite, disrupt our normal sleep patterns, lower libido, increase cravings for sugar and carbs and more. It will also contribute to other hormonal imbalances and health conditions including PMS, infertility, thyroid disease and abnormal blood sugars.

Higher levels of oxytocin.

If you and your partner both sleep in the nude, you can be reaping the benefits of this feel-good hormone.

Skin to skin touching (with intimacy,

a massage, or cuddling) is all that is required. Also involved in sexual responsiveness, the hormone oxytocin counteracts stress and depression by combating the harmful effects of cortisol and reduces blood pressure. It has also been shown to improve gut motility and decrease intestinal inflammation.

Another bonus? More... ahem… opportunities.

Let’s face it, there’s nothing that turns your partner off faster than head-totoe flannel pyjamas.

Natasha can be reached at drnatshaturner.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

Poplar: Tree of the People Written by Tamara Segal, Registered Herbalist

Humans have known for millennia that society benefits from honey bees.

In temperate climates, ancient settlements used to plant poplar trees around them, aiming to attract bees.

Poplars provide a resin used by honey bees to create propolis—the antibacterial glue that seals the hive and supports its health. It was once known that if on your travels you found a grove of poplars in the distance, you were likely approaching a human settlement.

Where poplars grew, people dwelled. The genus of these trees was thus aptly named Populus-the Latin name for people.

Poplar supports people’s health, and in turn, their enjoyment of life by offering potent anti-inflammatory, antibacterial, digestive and restorative properties. In the early spring, the aromatic buds can be harvested and heated in olive oil to yield the makings of an ointment for pain, inflammation and infections of various kinds.

It also makes soothing massage oil. The buds of one species, Populus gileadensis make the famous Balm of Gilead—a remarkable healing balm.

Poplar’s inner bark can be shaved off pruned or newly fallen branches in the early spring and simmered in water to yield a bitter-tasting digestive tea. It will help cleanse and restore a tired, aged or debilitated system, clearing away toxicity, reducing arthritic or rheumatic pain and renewing vigour. Taken in the spring, this tea can help one adapt to the increased activity that comes with the new season, such as outdoor sports, gardening, hiking and the like. The bark contains salicin, the same active pain-relieving ingredient found in aspirin, giving it analgesic and fever-reducing properties. Any bark that is not used fresh can be cut into smaller pieces and dried for

future use. It can last for three to four years if stored in a jar and kept away from light.

Later in spring, young poplar leaves can be infused in water for a healing tea. This too has a bitter flavour which indicates its myriad benefits to the digestion, the ability to absorb nutrients and safe, gentle detoxification. To balance out the bitter flavour, one could add mint, cinnamon or lemon verbena to the infusion. Poplar leaves crushed up can be placed on an insect bite to reduce swelling and irritation, making outdoor excursions more fun.

There are a number of Populus species found in our region. Trembling aspen (Populus tremuloides), large-toothed aspen (Populus grandidenta), Lombardy poplar (Populus nigra) and balsam poplar (Populus balsamifera) are common. Any of these can be used for similar purposes.

Poplars love to grow in sunlight and can be found in clearings, near beaches or at forest edges. Trembling aspens grow in clusters with smooth,

narrow light-grey trunks. Lombardy poplars are long, narrow trees that sometimes line lane-ways or paths.

Large-toothed aspens have widely serrated leaves compared with those of the other varieties. Balsam poplar has the largest, stickiest leaf buds with a pleasing aroma that spreads on the wind. This species is a big honey bee attractor.

My favourite time to harvest poplar is when taking a walk or hike after a wind storm in early spring when fallen branches, laden with sticky buds, make themselves easily available for use. I am continually impressed by the many uses they offer, and am always grateful to encounter them.

Tamara Segal is a Registered Herbalist and wild foods enthusiast.

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

Tamara can be reached at hawthornherbals.com

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wellness

Adults Need to Play Too Written by Carolyn Coffin

Did you know that self-care includes having fun and playing, just like you did when you were a kid?

Is there room for play in your schedule or are you booked to the minute?

Be honest, when is the last time you really lost yourself in a joyful activity that had you completely absorbed in the moment with zero attachment to the outcome?

As the challenges and responsibilities of making a living and managing a family accumulate, we seem to have adopted the collective belief that play is for youth.

The truth is that play is for everyone, particularly those engaged in the incredible complexity and breakneck pace of modern life.

Play can be any activity that you find enjoyable, with minimal emphasis on rules, structure, or tangible results.

The objective is to get you out of the focused, rational mindset that you exist in for most of the day, unplug from your routine, and have some fun!

It’s easy to be sedentary in the modern world, so ideally your play sessions will involve getting outdoors in fresh air and sunlight while performing moderate amounts of physical exertion. This can be anything from a five-minute break from your work desk to practice juggling in the

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courtyard to a weekend getaway where you learn how to stand-up paddle, snowshoe, or rock climb.

For the majority of us who don’t accumulate enough daily movement, these outdoor play stints produce the best physical and psychological benefits.

Research has shown that play is a sure way to fuel your imagination, creative juices, problem-solving abilities, and emotional well-being. Play helps us connect with our childlike curiosity, manage stress, and even increase productivity – all with a better sense of humour and a more positive outlook on life.

For those averse to formal workouts, you’ll be relieved to know that play can contribute to the development of strength and speed as effectively as formal workouts do. There are even fitness centres popping up designed to promote play, filled with foam pits for jumping, ropes to climb or swing on, and obstacles to jump over or up onto. The MovNat (MovNat. com) fitness program emphasizes spontaneous interaction with one’s natural surroundings, which can appeal more than a stuffy gym to many.

I recently polled my Facebook community to see what their favourite play activities are, and here’s what they love:

• Dancing to music in the kitchen • Hula-hooping • Adult dodge ball • Pickup basketball / Ultimate Frisbee • Hop scotch / skipping • Cannonballing into a lake • Chasing your children on the jungle gym • Tobogganing / building snow forts / having a snowball fight • Zip-lining It’s up to us to reconnect with our roots as playful human beings.

When it feels as though life is too serious or slipping by too fast, toss aside your to-do list and make room for the activities that really help you recharge. Let the fun shine in, have a blast, and just live a little – or a lot!

Carolyn can be reached at eatrealfoodacademy.com

wellness

dev i led eggs

by Carolyn Coffin

Recipe type..... Appetizer

INSTRUCTIONS

Cuisine............... Italian Prep time............ 25 mins Cook time........... 10 mins Total time............ 35 mins Serves................. 16 pieces

In a large saucepan, cover the eggs with water and bring water to a boil.

INGREDIENTS • • • • •

8 eggs 1 avocado 1 tsp lemon or lime juice ½ tsp garlic powder Sea salt and freshly ground pepper to taste • Dash of paprika for garnish

Once the water starts to boil, set a timer for 10 minutes and then transfer eggs into an ice bath.

When the eggs are cool, peel them and slice them in half lengthwise and transfer to a serving plate.

Spoon out the yolks into a medium mixing bowl.

Add the avocado and lemon/lime juice and mash them all together with a fork.

Stir in the garlic powder, sea salt, and pepper.

Using a spoon or piping bag (if you want to be really precise!), fill each egg half with the filling mixture.

Garnish with a dash of paprika.

Eggs are a very good source of inexpensive, high quality protein.

More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin.

Avocados have a unique nutrition profile. They contain lots of fiber and are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C. Simple to make…creamy in texture!

Plus, the pastel green is perfect for spring!

One large egg contains: 78 calories, 6.3g protein, 5.3g fat, 1.6g saturated fat, 212mg cholesterol

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wellness

Gretchen Rubin Gretchen Rubin is one of the most thought-provoking and influential writers on habits and happiness. Her New York Times bestseller, Better than Before, is about how we change our habits. The Happiness Project and Happier at Home were both instant bestsellers, and The Happiness Project spent more than two years on the bestseller list, including at #1. Her books have sold more than two million copies, in 30 languages. She has a popular podcast, Happier with Gretchen Rubin. Here, she writes about test-driving ideas from contemporary science and ancient wisdom about building good habits and a happier life.

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wellness

How to Start the New Year Off Right Written by Dr. Michelle Durkin, ND

I believe that food, exercise, sunlight, fresh air, relationships, and stress affect our health more than we will ever know. It is these things that we need to be spending our time, money, and effort on in order to live a healthy life. It is our daily habits that will determine the overall quality of our health.

So being the new year once again, what can we do differently to stick to our healthy habits this year?

I think you need to start with knowing yourself better.

According to happiness expert, Gretchen Rubin, we each fall into one of four tendencies. Questioner, Obliger, Upholder, and Rebel.

Knowing your tendency can point you in the direction of the tools you need to best succeed in sticking to good habits.

Here is a small summary of what I see that works best for the two most common tendencies when they need to stick to better eating habits.

Questioner: You need to know the reason why you are following a certain food plan. Understanding some of the nutritional science of why you are eating what you are eating is really important.

Tip: read about the history of the food pyramid in order to understand why the Canada Food Guide and general mainstream nutrition advice is not the best diet, and will likely cause you to be fat, sick, and tired.

Obliger: You need to have someone to keep you accountable. You can have all the knowledge you want but it won’t translate into action. You need someone keeping you on track and as soon as you stray away from that regular contact you will stray away from your goals as well.

Tip: have regular bioimpedance analysis checkups with your ND or get a personal trainer. Being accountable to someone other than yourself will go a hundred times further than reading more books,

gathering more recipes, or buying another piece of exercise equipment.

If you want to delve deeper into this information or take the quiz online go to gretchenrubin.com . I also highly recommend her best-selling book, Better Than Before.

“What you do everyday matters more than what you do once in a while” – Gretchen Rubin Michelle can be reached at quintenc.ca

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wellness

Massage Therapy: Essential for today’s workload Written by Dana Goodfellow, RMT, D.Ac. Owner – Quinte Mind & Body

We spend eightplus hours a day working hard at our jobs and careers.

Most of our workloads don’t cater to proper biomechanics of the human body.

Whether we are simply sitting at a desk for eight hours, standing at a production line performing repetitive movements, performing manual labour, building houses, working construction sites, or delivering heavy packages all day, our bodies aren’t naturally designed to perform many of these activities.

Todd Smith, MPP Prince Edward - Hastings

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

T: 613.962.1144 F: 613.969.6381

todd.smithco@pc.ola.org

www.toddsmithmpp.ca 20

When we force our physical bodies to operate in ways it was not meant to, we start to develop imbalances and compensations within our muscle system. These compensations and imbalanced muscles can produce compression of nerves, deviations of structures, such as your vertebrae, and on-going conditions causing pain. Some of these, if not treated properly, can prevent you from performing at your job and even become life altering, such as carpal tunnel, migraines, and herniated discs through your spine.

wellness

Because we cannot always change what we have to do for our workload, we need to make sure we are taking care of our bodies and compensating for the damage we are creating.

Registered massage therapy is a very effective treatment for muscles, soft tissues and joints. By performing different techniques as needed, the soft tissues release the tension built over many hours of hard work.

Creating proper blood flow to the areas, breaking up restrictive fibres in the tissues, decompressing pressure through joints and the spine, and mobilizing joints are just some of the outcomes of registered massage therapy that will help combat the workload strain on the body. When you give your body these treatments regularly, your nervous system responds properly and your muscles will stay balanced and relaxed for longer periods of time and resist the pressure of the workload.

It provides improved response to stretches and other modalities you can use to combat the strain such as heat and rest.

Registered massage therapy can also help prevent conditions in the body that are subject to workload strain. These are conditions such as arthritis, wear and tear on joints, degenerative disc disease, and frozen shoulder. If the body undergoes regular treatment or even treatment when there is a concern, the body recognizes how to heal faster and will function at a healthier level, therefore slowing down the process of these conditions developing or progressing.

Massage therapy is essential to your health with any physical workload.

Think of it as a component to your health care system. If your body does not move properly without discomfort, or if you are feeling pain through your average daily activities, then this is your body telling you it needs attention. Make sure you are listening and giving your body what it needs to function at its highest potential.

You should be able to perform your daily lifestyle activities and workload without any pain or discomfort. Most companies provide coverage for their employees to receive therapy such as registered massage therapy.

Look into your benefits package if you have one and take advantage of this!

If you don’t treat your body properly, you’ll feel the negative effects in the long run.

Dana can be reached at quintemindandbody.ca

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Dyan Perry Lifestyle Editor

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BOOKING VENDOR BOOTHS NOW FOR THE 2017

May 6th, 9 - 4 p.m.

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Spring Detox Yoga Written by Jacquie Blanchette, Fitness Editor Photography by Bob House

The body’s digestive, circulatory and endocrine systems have highly sophisticated mechanisms in place that all play a part in the internal mechanisms of detoxification .The following yoga routine is designed to support these natural processes.

Twisting poses can compress internal organs thereby squeezing the tissues and then, as the twists are released, an increased blood flow

rushes to organs bringing oxygen and nutrient-rich blood to support them in their role. Twisting may also enhance the movement of waste through the digestive tract. Muscular contractions are the driving force for the movement of lymphatic and venous fluids back towards the heart, however, inversion poses such as the bridge and shoulder stand are intended to assist in moving these

fluids from the lower body, which would otherwise be fighting gravity.

The deep relaxation that can be achieved from Savasana can help to regulate cortisol, the stress hormone, which can wreak havoc on the overall functioning of the body’s systems.

As a result of doing yoga, you can experience reduced stress, improved fitness, and renewed energy.

Child’s Pose: Begin on your knees in child’s pose, hips pushing back and sitting on your heels. Knees can be together or apart to allow for more space. Your forehead should rest comfortably on a flat surface; if the floor is too low, place your forehead on a prop. Stretch the arms overhead and feel the spine lengthen. Hold for 10-15 long, deep breaths.

Cat/Cow Flow: From your hands and knees, inhale and look forward as you push your belly button to the floor, arch your back and tilt your tailbone up. Arms are pushing strongly into the earth. Exhale and reverse the movement by looking between your thighs, pulling your belly button up and pointing the tailbone down.

Continue to push strongly through your arms. Move with the flow of your breath for 5-8 rounds.

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Supported Lunge with Twist: Step your right foot in between your hands and place your left hand to the inside (or for a more advanced option, to the outside) of your right foot. Stretch your right arm towards the sky as you relax the body into a comfortable twist. Placing a prop under the left hand can make this pose more comfortable. Hold for 5-8 breaths and repeat on the other side.

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Triangle: From a supported lunge,

straighten your front leg (keeping toes pointing forward) as you straighten your back leg (pointing the toes out to a 90 degree angle). Your bottom arm reaches to the earth as you think of spiralling the chest up to the sky with your top arm. Try to keep a nice straight line from fingertip to fingertip. Hold on each side for 5-8 breaths.

Seated Twist: Sit in a cross leg position and twist towards the top leg. Extend your opposite arm as straight as you can to the outside edge of your knee and place your back arm onto your mat or prop to support a straight spine. Keep your chest lifted, shoulders down and hold for 5-8 breaths before repeating on the other side.

Supported Bridge (into supported shoulder stand): Lay on your back with your knees bent and feet on the floor. Push into your feet to lift your hips up and place a yoga block or other prop under your tailbone and let your pelvis relax. If this is comfortable and easy, feel free to extend your legs straight up into a supported shoulder stand.

Hold your preferred inversion pose for 10-15 breaths.

Savasana: Lay comfortably on your back with arms to your side and palms facing up. Breathe deeply and slowly for 5-10 minutes, feeling your belly rise as you inhale and fall as you exhale. A prop can be placed under your knees for added comfort. Allow yourself this time to relax, let go of tension and just be. Namaste.

Jacquie can be reached at bodyshopxco.com

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fitness

Lacing Up Your Runners Post-Pregnancy Written by Dr. Andrea Sorichetti, pre- and post-natal care at Belleville Integrative Health Centre

Returning to running after having a baby may not be as easy as it seems. Once you receive the blessing from your doctor to return to exercise at your six or eight week postpartum check-up, you are lacing up your runners and heading out the door. Before you decide to hit the

trails or start high-intensity workouts, please pause and reconsider.

to repair and restore the function of their core and pelvic floor.

While you may have been given the green light to resume exercise as normal, your body may not be ready for high-impact activities, such as running. In fact, resuming highimpact, strenuous activities can lead to significant issues with the low back and pelvic floor. For most women, it takes longer than six to eight weeks

The postpartum body must be rehabilitated properly before jumping back into intense workout routines.

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The pelvic floor is a group of muscles, nerves, ligaments and tissue found at the bottom of your pelvis. It rests like a hammock from the pubic bone to the tailbone and supports the pelvic

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organs (bladder, bowel, vagina, rectum). It contributes significantly to core strength and plays a role in bowel, bladder and sexual function.

during intercourse, and even pelvic organ prolapse (when pelvic organs drop into and even protrude out of the vagina or rectum).

After pregnancy, many women suffer from pelvic floor dysfunction and diastasis recti (abdominal muscle separation). As mentioned in my winter edition article, “Suffering in Silence: The truth about the “mummy tummy” and pelvic floor issues”, close to 100 percent of women have some degree of abdominal muscle separation in their third trimester.

The six to eight week postpartum check-up may only consider the structural integrity of the pelvic floor.

While structurally the pelvic floor may be okay (i.e. stitches and tears have healed), the actual function of the pelvic floor may still be compromised.

Women are under the impression that their leaks and pelvic issues can be solved with kegels and pelvic tilts. This is not always the case. Most women are surprised to learn that kegels can contribute to pelvic floor problems.

Muscles in the pelvic floor can often hold too much tension and become hypertonic (tight), leading to pain and dysfunction. If you experience leaks (even if they are minor) and are doing kegels, chances are you can be making your problem worse.

Extensive research is being carried out on diastasis recti and its link with chronic lower back pain and pelvic floor dysfunction. Often times, women are unaware of their abdominal muscle separation and the impact it can have on core stability and low back pain.

In addition, women assume that their pelvic floor is fine if they are not experiencing pain in the area or if they “only leak a little bit”. The societal belief that after childbirth, it is normal to leak urine when sneezing, coughing or jumping is entirely wrong. Many women also believe that it is normal to have painful intercourse postpartum.

These beliefs are what keep women from seeking help, leaving them to suffer in silence. Women seem to make light of the situation by joking about leaks postpartum, furthering the problem. If not addressed, these problems can lead to back pain, hip pain, incontinence, pelvic pain, pain

Some women will need to learn how to down-train or de-condition their pelvic floor with various relaxation exercises and internal muscle release. Research has shown that the majority of women are doing kegels improperly and often over-train their pelvic floors, which can worsen their conditions (Lee, 2014). This is why it is important to have your pelvis, pelvic floor and abdomen checked post-partum and have a trained health care practitioner create an individualized rehabilitation exercise program catered to your needs.

The majority of women should wait longer than six to eight weeks before starting high-impact activities such as running. This is especially true if they have not sought out treatment or started a rehabilitation exercise program. This does not mean that they should do nothing. Low impact activities such as walking, swimming, biking, and various forms of strength training are okay. Ideally, women should start rehabilitation exercises during their pregnancy to ease the transition into exercise postpartum.

Working with a trained professional who specializes in pre- and post-natal care to rehabilitate your pelvic floor and abdominal muscle separation will ensure that when you return to high-impact activities you will not be causing yourself more problems in the long run. Before you decide to hit the ground running, be patient and seek out proper help—your body will thank you.

Andrea can be reached at bihc.ca

A baby fills a place in your heart that you never knew was empty

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mindfulness

Sitting is the New Smoking Written by Liz Grant

In a 2014 New York Times article it was quoted, “the more hours that people spend sitting, the more likely they are to develop diabetes, heart disease and other conditions, and potentially to die prematurely – even if they exercise regularly.” WOW, am I glad I have a job as a physiotherapist that allows me to spend most of my day on my feet!

What’s the science behind this claim?

A recent study in the British Journal of Sports Medicine suggests that when you sit all day your telomeres, which are the tiny caps on the ends of your DNA strands, get shorter. As telomeres get shorter, the rate at which the body ages and decays speeds up.

Conversely, those who sat less had longer telomeres and seemed to be growing physiologically longer!

The average person will sit for 9.3 hours a day, compared to 7.7 hours of sleeping. It has become the norm and no one questions this, its “just part of the job”. If we are reducing our life expectancy, from shortened telomeres, what else is sitting doing to our bodies?

Well, after one hour of sitting, the production of enzymes that burn fat declines by as much as 90 percent.

The death rate associated with obesity in the US is now 35 million. But do you know what it is in relationship to smoking? Just 3.5 million. In Australia they did a study showing that for each additional hour of

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television a person sat and watched per day, the risk of dying rose by 11 percent. In addition, people who sit all day are more prone to depression and to feeling blue. These facts are alarming, so what can we do to better our chance of a prolonged life?

MOVE! I recently listened to a TED Talks, and the message was “next time you have a meeting- make it a walking meeting – and let the ideas flow while you walk and talk”.

Some companies have gone as far as setting up “walkstations”, a desk with a treadmill built right into it, but this comes with a cost. So if your company is not going to purchase a walkstation or standing desk, there are still lots of things you can do to minimize the health hazards of sitting.

Take the stairs at your work place, instead of the elevator. Drink lots of water (which is good for you) so you get lots of bathroom breaks. Set an alarm on your computer to stand up and reach for the ceiling every half hour (this decompresses your spine as well). Instead of emailing a coworker, go talk to them. Go for a walk at lunch!

If you DO have to sit and can’t escape your computer, there are a few simple exercises that can help reduce stress and stretch the muscles that get tight while working at your desk.

Let’s start a movement of walking while we talk! It’s good for your health and mind!

Liz can be reached at quinteortho.com

mindfulness

A Victory for Freedom of Speech and Injured Victims Written by Kris Bonn, Personal Injury Lawyer

A recent Ontario Court decision has upheld the fundamental right in Canada for freedom of speech.

terms of her auto insurance policy. TD Insurance hired Sibley SLR to obtain so-called “independent” medical assessments from medical specialists to evaluate her application. Sibley retained Dr. Platnick to review and summarize the specialists’ reports.

Justice Sean Dunphy granted summary judgment and dismissed Doctor Howard Platnick’s defamation lawsuit that he had brought against personal injury lawyer Maia Bent.

Equally important was his finding that Dr. Platnick had likely altered medical reports that ultimately resulted in an injured person being denied needed benefits.

Predictably, the report, produced by Sibley and provided to TD Insurance, concluded that the injured woman had not suffered a catastrophic impairment and was therefore not entitled to the higher level of benefits.

She did not accept the report and took the case to arbitration.

For over 10 years, Dr. Platnick has worked almost exclusively for insurance companies or assessment centres hired by insurance companies to evaluate claims of people injured in car crashes. I have had several clients where Dr. Platnick was involved in the case – never to the benefit of the client.

Finally, I think we have seen the last of Dr. Platnick with this decision.

The Toronto Star recently reported on the case. Ironically, Dr. Platnick might still have his lucrative defence medical practice if he had only left well enough alone. Alas, apparently that is not his style and now he is paying the price.

The case started in 2014 when a woman injured in a car crash applied to her insurer, TD Insurance, for “catastrophic designation” under the

Her lawyer, Maia Bent, questioned the various specialists at the arbitration hearing.

During her cross-examination of the doctors, it became apparent that Dr. Platnick had altered many of the conclusions from the specialists in preparing his executive summary.

In particular, a neurologist who testified at the hearing said that important parts of Dr. Platnick’s original report that he had sent to Sibley had been removed without his knowledge. According to Ms. Bent, Sibley rewrote the doctors’ reports to change their conclusions from the woman meeting the definition of catastrophic impairment to not having a catastrophic impairment.

Ms. Bent is a member of the Ontario Trial Lawyers Association (OTLA), an organization of plaintiff trial lawyers dedicated to representing injured victims. She posted on the internal OTLA listserv a warning to all

members that Dr. Platnick and Sibley had altered reports to deny her client benefits. Ms. Bent advised OTLA lawyers to always request the actual reports from the medical specialists and Sibley.

The email was leaked. Dr. Plantick was none too pleased and he sued Ms. Bent for defamation. In his lawsuit, he claimed that as a result of Ms. Bent’s email insurance companies no longer hired him to evaluate claims.

Ms. Bent brought a summary judgment motion asking that the Court dismiss his claims. Justice Dunphy agreed and summarily dismissed all his claims. In his decision, Justice Dunphy said that Platnick’s report was most certainly false and misleading. Ms. Bent’s email was substantially true and correct.

Justice Dunphy’s decision brings to light the troubling fact that most personal injury lawyers already know and deal with on a daily basis: That there are a stable of doctors willing to do the insurance companies’ bidding to deny claims to those who need benefits.

The insurance companies often complain of fraud in the system. I think the real fraud is on the victims who have their benefits unfairly denied by biased doctors.

Kris can be reached at bonnlaw.ca

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Usable Space Investment yields return Written by Carson Arthur, Landscaper

Wood: Remodelling Magazine (2015) released a study showing that the return on investment for a wood deck is 82 percent, surpassing all indoor renovations. This means that for every dollar that you spend on a deck, you’ll get up to .82 back for the life of the deck.

When it comes to costs, decks will always be the “less expensive option” in creating an outdoor living space when compared to patios. Even if you choose high-end materials, the labour required to install a deck is less, helping to reduce your overall cost.

Installation is also a big benefit for choosing a deck. The way a deck is built allows you more creativity in location. Because the actual structure is built above the ground, tree roots, wet soil, even big slopes can be easily overcome. Even a DIYer can have great success installing a simple deck structure with plenty of how-to videos available online.

When I walk into a backyard, I am thinking about the usable space and not about the opportunities to grow plants. Usable space in the backyard is always top priority in every one of my designs because I feel that the homeowners’ needs come first in functional spaces. This may offend a few of the gardeners out there, but if you don’t have a spot to sit outside with family and friends and enjoy the roses, then those blooms are a wasted opportunity!

Unfortunately, wood decks don’t mix well with the elements compared to some other outdoor materials like stone and concrete. Sun, snow, rain, ice and hail can all deteriorate unprotected wood, reducing its lifespan significantly. We are now seeing more products entering into the market that extend the life of your deck. Composites like Trex (www.Trex.com) mix plastics with wood, allowing you to have a deck that lasts up to 25 years. Even the traditional green pressure-treated wood is getting a face-lift with new products like MicroPro Sienna (www. microprosienna.com), which is a rich brown-toned wood that uses a stain with smaller molecules allowing for deeper penetration.

When it comes to creating usable space, most homeowners go with either wood or stone. If you’re thinking about adding a wood deck, here are a few points you need to know.

A good deck can increase a home’s perceived value by up to 10 percent by increasing the available living space according to several sources including the Gallop Organization.

I always go into every one of my presentations with the caveat that while gardening might be my hobby, landscaping is my trade.

Read more on page 35!

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Usable Space 33

shoplocalgardens How To Hire a Designer Do your homework Before you meet with a landscape designer, gather together photos that you like of projects from your neighbourhood, magazines and websites. You might find yourself pulling together a variety of projects, but a good designer will be able to pick out the common elements between the projects and establish your taste. My personal favourite website is www. houzz.com

Talk it over with your family Discuss your ideas with family members, especially if it’s a backyard project. How do they envision the space? There are many things to take into consideration, including lawn requirements, entertaining areas, pools, hot tubs, play structures, shade and garden sheds. ~ Carson Arthur, Landscaper

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If you can rely on a 10 percent increase to your home’s value by adding a deck, you now know exactly how much you can spend when creating usable space in your backyard. I tell homeowners to never spend more than 10 percent of your home’s value when adding a deck.

Why spend money that you’re not going to get back?

The popularity of the patio makes a lot of sense. Canadians want lowmaintenance and there are few things that require less effort than stone. A properly installed patio with a good base and jointing sand can easily last 25 years. That’s one important reason to make sure you pick a stone that you will love the entire time you have the space. It also justifies the costs. Patios rank as one of the highest expenses for outdoor renovations, but if you average the cost over the lifespan and the increased home value of up to 12 percent (Century21, Canada); patios are a smart investment.

Stone: The evolution of the patio stone has come a long way from the two-foot by two-foot concrete slabs that I keep replacing in older backyards.

With more colours, shapes and sizes available, choosing a patio is just like choosing flooring for a living room or a kitchen. When it comes to size or patterns, there really is no single answer. I always tell homeowners to go and see products in an actual installation instead of just from a pamphlet before they commit. I personally choose stones that are in the grey or tan tones as they create a neutral backdrop for some dynamic furniture or art pieces.

The biggest trends for 2017 are manmade stones designed to look natural. Wood grained patio stones in natural browns and greys have me the most excited of all the current outdoor options (Rinox.ca).

Patios are built on the ground. This is very important for two reasons. The first involves basement windows. Most decks need support structures built underneath them, often blocking the light and the view for basement spaces. A patio can be built much lower, allowing for more light and less obstruction.

The second important reason has to do with privacy. Most urban homeowners struggle with privacy in the backyard from their neighbours.

Traditionally, decks are elevated, making a privacy situation even worse. With a patio being lower in the yard, you naturally feel less on display.

Patios are also getting bigger. Every year, I have more customers asking for less grass and bigger patios as part of their landscape designs. Larger patios may be more expensive, but when it comes to low-maintenance usable space, nothing compares.

Canadians want big and comfortable chairs and tables, sectionals, sofas, even coffee tables in their back yards. Whether you choose stone or wood for your own home, never under-estimate how much space you’ll actually need. Always go bigger than you think.

I promise, you’ll be able to fill your outdoor space with something special.

Carson can be reached at carsonarthur.com / @carsonarthur 35

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Stress Causes Canadian Employers Billions Each Year Written by Dr. Melissa Lem for the David Suzuki Foundation

Busy urban environments make focusing more difficult, causing fatigue and irritability. But nature lets the conscious brain rest, replenishing your powers of attention and lowering anxiety.

Another theory argues that affinity for nature was an evolutionary advantage.

Landscapes with vegetation and water were ideal for finding food and avoiding predators, so their inhabitants survived longer and were less stressed. Although today’s humans roam cityscapes with blinking stoplights and shiny glass towers, it’s unlikely our brains have fully adapted to them.

Doc’s Talk: How stressed are most Canadians? How is their health affected?

Dr. Lem: A recent survey revealed that over 70 percent of Canadian adults report excessive stress levels, with young adults bearing the brunt at 90 percent. This translates into real impacts on the health care system and economy. In 2011, over $42 billion was spent on treatment and support services for mental health problems. Canadian employers lose an estimated $20 billion per year due to stress-related illnesses, which are the number one reason for sick leave.

Chronic distress releases a toxic brew of hormones and neurotransmitters into the body, keeping it in a state of high alert. Long-term exposure to cortisol, the primary stress hormone, can lead to impaired immune function, diabetes, heart disease, infertility and premature aging.

Unmanaged stress makes your mind and body feel like they’re running a marathon every day—without the health benefits.

Doc’s Talk: What’s the connection between stress and time in nature?

Dr. Lem: There are two popular explanations for how green time soothes a stressed brain. The first suggests that humans have a finite capacity for sustained concentration.

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Research indicates that spending time in nature supercharges the benefits of exercise, a proven stress reliever. I often recommend that my patients seek out green space to optimize their mental and physical wellness.

Doc’s Talk: What are some interesting findings on the topic?

Dr. Lem: Some of the most compelling and biologically relevant evidence comes from Japan, where shinrinyoku or “forest bathing” has long been recognized as an important part of a healthy lifestyle. A recent study showed that adults who spent three days in forests dramatically boosted their levels of cancer-fighting proteins and natural killer cells, reflecting lower stress. Another demonstrated that young men who spent just 15 minutes sitting in the woods instead of the city experienced significant drops in heart rate and salivary cortisol.

Within urban environments, office workers whose windows look out onto trees and flowers consistently report greater job satisfaction and personal welfare. Filling our cities with green space is a populationlevel intervention that makes all of us happier and healthier.

Doc’s Talk: What can individuals and workplaces do?

Dr. Lem: A redesign of our mental and physical landscapes can make it much easier to connect to nature in the city. Urban dwellers can mindfully search out micro-experiences in nature. Put away the smartphone and look for wildlife in city parks and gardens on your lunch hour. Bring nature home — create a native ecosystem in your living space so you can enjoy more green time and less screen time.

Workplaces can incorporate natural elements inside and advocate for community greening projects outside. Employers should encourage green break times and reimburse workers for health-promoting costs like passes to provincial parks and ecological urban attractions— investments in both collective wellbeing and the bottom line.

Doc’s Talk: Do you have any tips for those who find getting out in nature daunting?

Dr. Lem: The key to success is making consistent and sustainable lifestyle changes. Start small, write down and be detailed about your goals.

Schedule a weekend walk through a park with friends instead of sipping your lattes in a café, or plan 30 minutes in a neighbourhood garden on your way home from work. Volunteering for local urban greening organizations is a great way to immerse yourself in nature and give back at the same time. Don’t be afraid to engage the support of your family, friends and larger network and put peer pressure to use. Get your daily dose of green time and spread good health from your cerebral cortex to your community and beyond.

davidsuzuki.org

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Our Future Food Supply Depends on Supporting New Farmers Written by Dianne Dowling, President, Local 316, National Farmers’ Union (Kingston, Frontenac and Lennox-Addington Counties)

Strong Communities, Sound Policies, Sustainable Farms

In the 1930s, 31 percent of Canadians were involved in food production.

Today, farmers make up 1.6 percent of the Canadian population and the number of farms and farmers has been declining for decades.

The number of farmers under the age of 35 has fallen by 70 percent since 1990, and 75 percent of farmers do not have someone lined up to take over their farm when they retire.

With the average age of farmers in Canada at 57 , who will be growing our food in 20 years if we do not find ways to encourage and support new farmers?

The National New Farmer Coalition is a collaborative project of individuals and organizations that are involved in food and farming issues -including the National Farmers’ Union, Food Secure Canada and Young Agrarians. The Coalition is directed by a steering committee whose membership is composed of a majority of new farmers, as well as individuals and representatives of partner organizations.

The Coalition developed a new farmer survey and contacted new and experienced farmers, as well as those who have left farming. More than 1,300 people responded to the

survey, resulting in a new, detailed and valuable set of data on the challenges and opportunities faced by new farmers throughout Canada.

4. ensure that capital and credit are accessible to new farmers with small and medium scale, ecological operations;

The primary obstacles for new farmers were identified as: access to land, capital and infrastructure, and access to income-generating markets.

5. rebuild strong, vibrant agricultural communities and ensure that training is accessible to new and aspiring farmers in all communities in Canada; and

The top three farmers were:

6. ensure that new farmers have access to the agricultural infrastructures they need to store, process and market their products, and re-evaluate regulatory regimes to ensure that they are not unnecessarily burdensome to small and medium scale producers.

supports

for

new

1. informal farm workshops, field days and farm tours; 2. on-farm training (including apprenticeships and internship programs); and 3. farmer-to-farmer mentorship programs.

Note: These techniques are generally programs initiated by farmers themselves, or organized by grassroots farmer organizations.

Their report is not yet final, but the Coalition identified six principles for supporting new farmers and the future of agriculture in Canada: 1. prioritize a just and sustainable agriculture and food system; 2. protect agricultural land and ensure land tenure is accessible to new farmers; 3. ensure that new farmers can earn a livable income by recreating direct, fair and transparent distribution chains that support farmer renewal;

Today’s food system, operating on the industrial model, has created problems related to health, economic justice, climate change and the environment. These problems can be addressed by shifting to a system that promotes more direct marketing of whole foods between farmers and consumers and that encourages farmers to implement sustainable practices that follow ecological principles.

What can you do?

You make dozens of food decisions every day. Choose to support local farmers and a more sustainable food system in as many of those decisions as possible.

For more information, go to nfuyouth@nfu.ca

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