Summer 2014

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Serving it up for over

70 years

The Quinte Tennis Club

On the Green

Westbrook Golf Club Pro

9 daily health habits

Ben Shannon

of

Dr. Natasha Turner As seen on Dr. OZ! M ast e r i ng

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Mindfulness Rejuvenate your with

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Time in the Garden

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from the publisher

Publisher / Editor Lori Mitchell Design Nicole Lucas, Cricket Illustrations Photography Stephen Petrick Sharon Harrison Moyra Hume

Three things to love about summer.

Longer days, freeness to move from fitness routine and easy, healthy summer cuisine.

Most Saturday mornings, my childrens feet hit the floor around 6:30 a.m. in eager anticipation of our weekend bike ride to breakfast. We love this ritual. Especially if the sun is shining and the weather cooperates. The neighborhood is quiet and it’s the perfect time to get moving.

The ride also gives me some time to consider what to make for dinner.

We always end up at the market on the way home, and the inevitable question is always asked. “Why are you thinking about supper when it’s 9:00 a.m.?”

The answer is simple. A healthy meal is well planned. A marinade made early on in the day, a fresh cut of salmon, in-season local fresh vegetables grilled or prepared for a salad makes for a perfect outdoor summer meal.

In this issue, Dr. Natasha Turner N.D. shares her own personal daily heath habits in our Healthy Eating section.

Dr. Turner also gives us tips on how to stay well hydrated over the hot summer months with options other than water alone.

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It goes without saying that Golf and Tennis are loved by many, and in this issue we show you just how healthy a day on the green or the court can be. Great alternatives to keep fit.

We’ve also added a new section in this issue. Our Mindfulness pages are about taking time for what matters.

Being mindful each day of our words to or about others, our inner conversations, being aware and accountable for our actions, having compassion and paying attention to what is happening around us.

In our Wellness section, we talk about the physical benefits of gardening, but also how it nourishes the mind and soul. Picking your own vegetables or having tea time in a beautiful oasis that you planted and maintained, makes for an enormous sense of self accomplishment.

After a day of activity at the beach, cycling, hitting the trails for a run or playing a summer sport you love, easy entertaining is something we all aspire to this time of year. There’s no better feeling than a full active day and a warm summer evening to appreciate.

Enjoy!

Writers / Copywriters Dr. David Suzuki Lindsay Coulter. Queen of Green Dyan Perry Dr. Natasha Turner Dr. Andrea Sorichetti Jacinda Thomson Suzanne Kerr Debra Wilson Dr. Kristina Bennett Sharon Harrison Moyra Hume Stephen Petrick Alexandria Barker Cheryl Lepine Lois Bastedo Sandie Sidsworth Sharon Coon Drew Brown Michelle McShane Advertising inquiries: Bay of Quinte Region: Lori Mitchell hlnpublisher@cogeco.ca 613.920.1232 Greater Kingston area: Sharon Coon, Advertising Director scoon@bell.net 613-541-1614 HLN is published via LoLa Communications Inc. Visit us online at www.hlnow.ca Digital Content Designer Megan Lyons

All rights reserved.

Publisher does not accept responsibility for views expressed by Contributors. No reproduction in any form or by any means is permitted without written permission of the Publisher. Publisher does not accept responsibility for advertising content.

{contents} green living........................................ 6-8 wellness...........................................10-12 healthy eating................................ 14-17 fitness..............................................18-23 products new & now ..................... 24-27 mindfulness.................................... 28-30 healthy kids ....................................34-35 healthy pets................................... 36-37 maturity matters.................................. 38 Special Feature Contributors Dr. Natasha Turner N.D. is a naturopathic doctor and author of the bestselling books The Hormone Diet, The Supercharged Hormone Diet and The Carb Sensitivity Program. She’s also the founder of the Toronto-based Clear Medicine Wellness Boutique and a regular guest on The Dr. Oz Show, The Marilyn Denis Show and a Regular Contributor to healthy living now magazine.

Lindsay Coulter is David Suzuki’s Queen of Green. Lindsay answers your green living questions and offers tips and recipes to make your life easier on the environment.

It’s all about green living made easy.

Lindsay has appeared on Dr. Oz and is a Contributor to healthy living now magazine.

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green living

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All gardens are not created equal.

Just ask any butterfly.

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What you’ll need to attract butterflies

• Choose native flowers and shrubs. Butterflies need nectar plants for food and host plants to lay their eggs.

• Tiger swallowtails choose nectar plants like lilacs or bee balm; nearby willow, alder, or apple trees can host larva.

• Painted ladies choose nectar plants like aster, cosmos or zinnia; host plants include thistle, mallow or hollyhock.

Written by Lindsay Coulter. Queen of Green, the David Suzuki Foundation

• Monarchs choose nectar plants like, black-eyed Susan, Canada goldenrod, wild bergamot and common yarrow; host plants include the milkweed family. (There are four most common species of milkweed in Canada - swamp (aka rose), poke, butterfly (aka orange), showy and common. Choose the species that is native to your area.

• To attract butterflies like the red admiral, tiger swallowtail and mourning cloak, you can also set up a nectar feeder using a solution of one part sugar to 18 parts water.

Did you know?

• Sunny days are best for butterfly watching.

• Some individual butterflies live only a week, but the flight season for a species may be more than a month - and the migrating monarch “super generation” may live for several months.

• Females are slightly larger than males - because she carries the eggs!

• Butterflies and hummingbirds share many nectar flowers, so efforts to lure one may have the bonus of attracting both.

Creation and restoration of butterfly habitat offsets those destroyed by development, roadside mowing or wetland drainage. (Gardening pesticide-free helps, too.) Whether you have a small plot or a few acres, transform your yard into a butterfly garden!

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

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green living Environmental Importance of Butterflies

How to attract hummingbirds

Is your yard or garden red enough? Hummingbirds are guided by their eyes!

Many red-coloured flowers provide good sources of nectar.

• Try perennials like red or purple hollyhock, pink or red coral bells, bee balm, summer phlox or sage.

• Annuals that attract hummingbirds include begonias, cosmos, geranium and petunias. And don’t forget shrubs and vines like hibiscus, honeysuckle and flowering currant. These plants prefer full sun exposure with shelter from strong winds.

Don’t see much action the first season?

Enjoy the flowers and wait a year!

Intrinsic value Butterflies are an important component of the Earths rich biodiversity and are a highly diverse group, comprising over 250,000 species making up around one quarter of all named species.

Aesthetic value There are many references to butterflies and moths in literature, from the Bible through Shakespeare to modern day literature, and from poetry to musical lyrics. Butterflies depict beauty, peace and wonder.

Educational value Butterflies and moths have fascinating life-cycles that are used in many countries to teach children about the natural world. The transformation from egg to caterpillar to chrysalis is one of the wonders of nature.

Scientific value The long history and popularity of butterfly study have provided a unique data resource on an insect group unmatched in geographical scale and timescale anywhere in the world. This has proved extremely important for scientific research on climate change.

Ecosystem value Butterflies are indicators of a healthy environment and healthy ecosystems.

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green living In Montreal, Toronto and Vancouver, urban commuters are increasingly turning to electric scooters for city travel and the burgeoning trend for the environmentally friendly vehicle has caused dealerships to sprout up across the country.

Scooters that are priced from $1,600.00 to $2,000.00 are limited to 32 km/h and have a range of about 50 kilometres. Scooters retailing in the range of $3,700.00 to $5,000 reach speeds of 60 km/h and can travel up to 60 kilometres on a single charge depending on the model.

Because ETV scooters reach higher speeds, Transport Canada classifies them as a low-speed vehicle. They must meet the same requirements as a gasoline powered scooter. Both EVT and Motoring scooters plug into a regular electrical outlet and a full battery charge costs between .006 to .008 cents and take 3 to 5 hours to fully charge.

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An Urban lifestyle choice

Helping The Environment One Scooter At A Time

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Written by Sharon Coon and Jay A. Tomic

Municipalities will be able to decide where E-bikes may be used on their streets, bike lanes and trails.

E-bikes are not permitted on 400 series highways, expressways or other areas where bicycles are not allowed. Riding an E-bike under the age of 16, or riding an e-bike without an approved helmet carries fines ranging from $60.00 to $500.00.

There has been an increase in popularity throughout Canada, as well. In urban areas, the convenience and flexibility along with the rising fuel prices were all factors. Asia Pacific is the largest region with sales accounting for more than 99% of global sales increase.

Ontario was one of the last Provinces to move forward legalizing power assisted bicycles (PAD’s) for use on roads, even though they’ve been federally defined in Canada since 2001.

On October 5, 2009, Ontario brought in new safety requirements for electric bikes. E-bikes which reach a speed of 32 kilometres per hour are allowed to share the road with cars and pedestrians. All riders must be 16 years of age, wear approved bicycle or motorcycle helmets and follow the same traffic laws as bicycles.

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If you are considering making this popular lifestyle choice, always buy from a trusted dealer who specializes in these forms of transportation and offers in-house service. And of course, enjoy the efficiency, convenience, ease and simplicity of getting where you need to go!

Kingston’s newest Aquatic & Fitness Centre!

Artillery Park Aquatic Centre!

Open Monday to Friday, 6:45 a.m. to 9:30 p.m. and Saturday and Sunday, 8 a.m. to 8 p.m.

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• Aquatics and recreation programs for youth, adults and seniors • Fully upgraded accessible features • New sauna and saltwater therapy/leisure pool and lap pool • New family, men’s and women’s pool change rooms • Larger lobby and gathering areas • New fitness and cardio room with separate dry changerooms • Variety of economical membership options • Gymnasium with Bouldering Wall and multi-purpose space for activities and birthday parties

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Kingston’s Summer Fun Destination!

Open seven days a week, beginning June 23 Monday to Sunday*: 11 a.m. to 4 p.m. & 5 p.m. to 8 p.m. *Tuesdays until 7 p.m.

• 270 foot waterslide with splash down area • Shaded patio areas with lounge chairs • Toddler pool • A zero beach entry, offering wheel chair accessibility • Family/accessible change rooms with lockers • Full aquatic program including Red Cross Swimming Lessons • Lazy river water feature • 18-station splash pad and Playground • Shaded picnic areas

www.CityofKingston.ca/facilities 9

wellness

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Gardening for Life

Rejuvenate your spirit with time in the garden.

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Written by Sharon Harrison

A growing body of research shows a direct correlation between gardening and well-being in people. Gardening is nothing new; humans have been gardening for millennia. But what started out as a mostly essential task of growing food for survival has evolved into so much more. Gardens have now become outdoor havens – beautiful green paradises in which to relax and unwind. People are even bringing their gardens indoors, as extensions to living spaces. It’s no surprise therefore that gardening has topped the list of most popular hobbies for many years.

But gardening is more than just a hobby, it’s a lifestyle.

Choosing to incorporate gardening into a healthy living lifestyle is beneficial on several different levels.

The physical exercise of gardening can be an aerobic workout in itself, utilizing most of our major muscle groups, increasing strength, and improving blood circulation.

We know that moving is good for you, but factor in the physical elements of bending, lifting, and carrying, and it’s easy to understand how gardening can be a full-body workout.

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While the physical aspects of gardening seem obvious, the benefits to the mind and soul are just as important. A garden may consist of a landscaped acreage, a small city yard, or a few pots on a tiny balcony, but you don’t have to be a horticultural genius to start and maintain a garden; anyone can do it. Tending a garden space of one’s own can be restorative, bringing happiness, a feeling of indescribable joy, as well as being gratifying.

Gardening nourishes the soul in countless ways, and can be the best tonic for what ails you. It could be the vibrantly bright colours in a perennial border, a favourite shade tree, or the intoxicating scent from a herb bed. Spending time in a green space has huge benefits for our mental health, bringing us closer to nature and renewing our connection with the earth.

Packed with sights, sounds, and smells, as well as being a very tactile environment, a garden is a creative space, enticing and invigorating all of our senses. And there is much to stimulate those senses as flowers

bloom in every hue on the colour wheel, sweet birdsong fills our ears, or perhaps it is the irresistible feel of living green foliage. The calming effect of a water feature instantly soothes the soul. The earthy smell of freshly dug soil, or the sweet scent of a newly mown lawn, can bring back childhood memories of a carefree time. If our surroundings are colourful, joyous or calming, our mood alters and our spirits are uplifted.

If you don’t have the privilege of having a garden oasis of your own, you can still enjoy the benefits of being in a green space by visiting the many local parks, gardens, conservation areas or nature trails in the area.

Make some time for gardening, whether it’s tending a small plot, a window box, or a balcony filled with containers. Or perhaps enjoy the peaceful serenity of a public green space. You’ll feel better for doing so, and it will make your heart smile.

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Local Garden Retreats: Oeno Gallery Sculpture Garden

Barriefield Rock Garden

Inside you will find a fine art gallery, but prepare to be dazzled by the outdoor sculpture gallery, incorporating eclectic gardens sprinkled with a colourful and unusual array of sculptural pieces.

As one of Kingston’s lesser known gems, this reclaimed garden is a green oasis with lots of rock. A must-see garden, it also combines stunning views of the lake, river, Fort Henry and the waterfront.

2274 County Road #1, Bloomfield, Prince Edward County

Corner Highway 2 and Highway 15, Kingston

Corby Park Rose Garden

Rathbun Park

A historic, city-owned park situated in East Hill known for its tranquility.

This is a perfectly peaceful spot on a hot summer’s day, with roses to intoxicate the senses, and a cooling fountain.

This delightfully intimate, community park boasts picturesque views, a stately water fountain, cobblestone paths, a gazebo, as well as mature trees and beautiful perennial displays.

210 Ann Street, Belleville, Behind the Rose Garden Inn

331 Main Street, Deseronto

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wellness

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Living Rainbows

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The following is a brief overview of your seven primary chakras: •Root Chakra (Red), located at tail bone. Governs the lower body, bones, kidneys, bladder, legs, feet, rectum, genitals and immune system. Associated with survival, security, physical identity, self-preservation. Jealousy, fears around security, and addictions indicate an imbalance.

Written by Alexandria Barker

Why do rainbows fill us with delight?

Is it just because they mark the end of a rainy period, or because they so beautifully reflect our true nature?

I believe the joy they inspire is due to their uplifting subconscious reminder that we always carry the energy of rainbows within us. We truly are living rainbows!

Your rainbow body consists of seven energy centers called chakras. Each one relates to a specific color, sound, body part and level of consciousness.

You assimilate energy from the Universe through your chakras, which in turn regulate the energy flow throughout your body. Chakras keep your body functioning on the energetic level, where all ailments begin.

Balanced chakras help you maintain vibrant health on every level. Energy excesses or blockages in any chakra can result in physical, mental or emotional imbalances.

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•Sacral Chakra (Orange), located 2” below belly button. Governs lungs, sexual organs, stomach, pelvis, low back, reproductive system, urinary system, spleen, colon, adrenals. Associated with sexuality, emotion, creativity, money, power and control. Depression, over/under eating and negative thoughts about sexuality indicate imbalance.

•Solar Chakra (Yellow), located at solar plexus. Governs the upper abdomen, liver, gallbladder, kidneys, pancreas, diaphragm and stomach.

Associated with your will, power and anger as well as joy, laughter, sunshine, ego identity, and awareness of life’s meaning. Gives you a sense of personal power in the world. Indecision, lack of confidence, and fear of rejection indicate imbalance.

•Heart Chakra (Green), located at center of chest. Governs the heart, circulatory system, blood, lungs, rib cage, diaphragm, thymus, breasts, esophagus, shoulders, arms, wrists, hands. Associated with love, balance, social identity and self-acceptance. Lack of self-love, unresolved grief, and feeling bitter are some indicators of imbalance.

•Throat Chakra (Blue), located at throat. Governs the throat, thyroid, trachea, neck vertebrae, mouth, ears, teeth, gums, esophagus, parathyroid and hypothalamus. Associated with sound, communication, self-expression, creative identity. Gossiping, fear of speaking, or needing to be center of attention indicate an imbalance.

•Third-eye Chakra (Indigo), located at center of forehead. Governs the brain, neurological system, eyes, ears, nose, and pituitary glands. Associated with clairvoyance, psychic abilities, imagination and dreaming. The chakra of time, awareness and light, it’s linked to the pineal gland, responsible for going to sleep and awakening. Being judgemental, unable to think for yourself, and being ego-focused indicate imbalance.

•Crown Chakra (Violet), located at top of head. This is the master chakra controlling all others. Associated with thought, spiritual connection, knowing, understanding, bliss and God. Connects you to the higher realms, and is oriented toward self-knowledge. Insomnia, being close-minded, and believing in self-limitations indicate imbalance.

I specialize in clearing and balancing your chakras to release dis-ease before it can become disease. For more information about chakras please visit http://AlexandriaBarker.com and pick up your free audio copy of my book Wishful Thanking; 7 Simple Steps to Abundance, part of my chakra balancing course. Contact me to book your complimentary chakra assessment.

NOTEWORTHY SPEAKERS

Seth Godin

Dr. Deepak Chopra

Dr. David Perlmutter

Dr. David Katz

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8 DAYS OF FREE EVENTS FEATURING; ACCESS TO 40 CELEBRITY AND ELITE SPEAKERS discussing the latest discoveries within health & wellness SEPARATE TRACKS FOR DOCTORS & CONSUMERS Free Access during the week of September 8th-15th Available 24/7 online so anyone has the potential to attend Opportunity to own the 40 hours of recordings from this year’s summit

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Reversing chronic disease Understanding the causes of chronic disease Digital health Business model innovation (group visits, telemedicine, etc) Community health

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Visit www.hlnow.ca to register now.

healthy eating

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9 daily health habits of Dr. Natasha Turner As seen on Dr. OZ!

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Written by Dr. Natasha Turner N.D.

Natasha Turner, N.D., is a naturopathic doctor and author of the bestselling books The Hormone Diet, The Supercharged Hormone Diet and The Carb Sensitivity Program.

She’s also the founder of the Torontobased Clear Medicine Wellness Boutique and a regular guest on The Dr. Oz Show, The Marilyn Denis Show and a Regular Contributor to healthy living now magazine.

In a perfect world, your habits would lend themselves to a hormonally balanced body all the time, however sometimes setting a goal of 80 to 90 per cent is more accessible and realistic. Here are some essential habits you should do daily, regardless of how busy your schedule becomes.

I avoid artificial sweeteners

Low calories aren’t worth the high consequences: in fact, as the consummate wolf in sheep’s clothing these sugar-substitutes can pack on more pounds than the real thing.

Researchers found that consuming sucralose before a glucose test (with a sugary drink) was associated with higher blood sugar peaks and 20 per cent higher insulin levels compared with participants that consumed water before drinking the glucose beverage.

Bottom line: Stick to stevia and xylitol for your sweet tooth.

I floss my teeth daily and maintain great oral hygiene

This isn’t just an old fashioned good habit, practicing oral hygiene can improve your weight loss efforts. A review in the journal Obesity Reviews found a positive association between body composition and periodontitis (gum disease). This means that those with higher body fat levels were more likely to have periodontitis – it has everything to do with inflammation.

Bottom line: Keep a toothbrush and fluoride-free toothpaste at work, brush after all meals and floss twice daily.

I keep a daily food journal

Accountability provides an effective babysitter when it comes to your daily actions, even if you are the only one looking at it. A researcher from a 2008 study says that people keeping a food diary six days a week lost twice as much weight as those who kept food records one day a week or less.

Bottom line: I recommend buying a small notebook that you can easily fit in your bag or purse, and recording your wellness habits (the good, bad and ugly) on a day to day basis.

Jot down the following: food, drink and supplements (including timing), sleep habits (duration and quality), weight and measurements (weekly), exercise and relaxation habits.

healthy eating I limit alcohol to no more than three glasses of wine (ideally red) weekly

Just like the artificial sweetener, alcohol seems more innocuous than it really is. Within five minutes of having a drink, there’s enough alcohol in your bloodstream to measure - so you can imagine how fast the impact is on your blood sugar and insulin levels. In fact, binge drinking leads a path towards insulin resistance according to scientists at Diabetes Obesity and Metabolism Institute and the metabolic consequences are long lasting.

Bottom line: Keep it to a minimum and enjoy with food to slow down absorption. When in doubt, go for red.

I eat protein at every meal, the size and width of my palm

I consume one tablespoon of extra-virgin olive oil daily

If hormones are the driving force behind your appetite control or desire to eat, protein is a seasoned driving instructor. Consumption of protein causes the release of PYY (the hormone that tells your body you’re full), so eating protein regularly throughout the day will keep your cravings under control and your desire to overeat in check.

Bottom line: Protein is a must.

Besides helping us lose weight, balance our hormones, reduce inflammation and keep insulin under control, olive oil also breaks down the fat cells we already have according to a study in the British Journal of Nutrition. It’s important to note that a diet high in polyunsaturated soybean oil had the opposite effect.

Bottom line: There are many benefits to this one habit.

I eat one to two servings of raw nuts, nut butters and/or seeds daily

I eat at the same times daily (8 a.m., noon, 4 p.m. and 7 p.m.)

A review of 31 studies on nut consumption found that those who added nuts to their diets lost more weight and reduced their waist size.

Even though they are calorie dense, they are just as high on the satiety scale making them the perfect adjunct to a meal with protein and veggies or a fat source in a smoothie.

Bottom line: Keep a bowl in your office or a bag in your purse.

Your body likes routine, and this predictability has the added benefit of keeping blood sugar levels steady and preventing a late-day binge.

Researchers have been testing this theory for decades. Erratic eating schedules, regardless of frequency, are also associated with a reduced thermic effect (how many calories it takes to digest and process the meal) so less calories are burned overall.

Bottom line: Be mindful each day.

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healthy eating

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Quick and Easy Ways

to Stay Well Hydrated Every Day

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Written by Dr. Natasha Turner N.D.

I’m going to tell you something you’ve heard a million times: drinking water is great for you. Although we’ve all heard it a million times, an overwhelming number of us are still not drinking enough water. Consider this; when you feel thirsty, your body is already dehydrated and is seeking water immediately.

While we can go a surprising time without food, water is something we can’t go without for even a few days because our body isn’t able to hold on to the excess. According to the Dietitians of Canada, our bodies are comprised of 60 to 70 percent water, which we need to “digest food, carry nutrients, remove waste, cushion organs and maintain fluid and electrolyte balance,” Regardless of the reasons, there are simple ways to ensure your body is getting the water it needs every day.

Get water from your food

When I tell my patients they’re dehydrated, they often admit to not drinking enough water. What they often don’t realize is food’s another great way to get properly hydrated that doesn’t require being a slave to the water bottle.

A study from the American Journal of Clinical Nutrition showed that eating foods with higher water content satisfies our appetites more than drinking a glass of water on its own

or with solid food. Cucumber, celery and iceberg lettuce are all very high in water content, making them great choices for maintaining hydration.

Bottom line: Focusing on high-water fruits (like watermelon, cantaloupe and blueberries) and vegetables (think zucchini, cucumber and tomatoes) is key. Low-sodium soups and low-fat dairy products are also great options. These foods also tend to balance our hormones because high-water, high-fibre, lowcalorie, low-glycemic foods limit insulin release and also stretch our stomachs.

Reach for the right kind of salt

When we consume salty foods (think Chinese takeout), we have the tendency to feel even thirstier. But did you know not all salt’s made the same? In the book Water & Salt, Dr. Barbara Hendel explains that mineral salts are different than the refined, processed and bleached salts that are found in most of our foods. Sea salt provides additional benefits such as calcium, magnesium and potassium to keep your bones strong and maintain great health.

Bottom line: I recommend a small pinch of Celtic Sea Salt with water after waking up or mid-afternoon.

Rely on more natural flavours

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taste good? I recommend you avoid most pre-flavoured waters as they can be full of unwanted chemicals and sugar. A study found that the majority of flavoured water caused as much tooth erosion as orange juice. The best option is to stick with natural flavourings to perk up your taste buds.

Bottom line: Add fresh fruit and let the natural sweetness shine. Citrus peels are also a great option (as is using a straw to protect your teeth).

Cucumbers are a good choice too.

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healthy eating

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Coming soon this fall…

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The Grain Brain Cookbook: More Than 150 Life-changing Gluten-free Recipes to Transform Your Health Written by David Perlmutter, Md

Dr. David Perlmutter’s groundbreaking bestseller Grain Brain revolutionized the way we think about our health, exposing the devastating effects of wheat, sugar, and carbs on the brain and empowering us with new knowledge: By eating the right foods, you can profoundly affect how your brain will be working next year, in five years, and for the rest of your life.

The Grain Brain Cookbook equips you to do just that, presenting more than 150 delectable recipes to keep your brain vibrant and your body fit, all while dramatically reducing your risk for - and treating - Alzheimer’s, depression, ADHD, and epilepsy, as well as relieving more common, everyday conditions like chronic headaches, insomnia, anxiety, and “senior moments” of forgetfulness. The meals in this book are wholesome, easy to prepare, and best of all, delicious to eat, making your transition to a gluten-free life seamless, satisfying, and stress-free in the kitchen.

What you eat is the most important decision you make every day in terms of your health, and once you’ve tasted how good the Grain Brain diet can be, you’ll want to keep making the right choices day after day. The Grain Brain Cookbook gives you all the tools you need to shift your body away from dependence on carbs, cut gluten from your diet, eliminate sugar cravings for good, embrace healthy fats, and establish a new mealtime repertoire for long-term, vibrant living.

True Self is a Divine Being

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Plenty More Written by Yotam Ottolenghi

Yotam Ottolenghi is one of the world’s most beloved culinary talents. In this hotly anticipated follow-up to his bestselling Plenty, he continues to explore the diverse realm of vegetarian food with a wholly original approach.

Organized by cooking method, the more than 150 dazzling recipes emphasize spices, seasonality, and bold flavors. From inspired salads to hearty main dishes and luscious desserts, Plenty More is a must-have for vegetarians and omnivores alike. This visually stunning collection will change the way you cook and eat vegetables.

Angel Readings Life Writing Hatha Yoga Reiki Indian Head Massage and more Monica Hemstock, R.N., M.A. Spiritual Intuitive Counselor & Wholistic Therapist

www.awakeningspirit.ca

spiritawakenings@gmail.com 17

fitness

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Hitting the Green

with Westbrook Golf Club Pro Ben Shannon.

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Written by Moyra Hume

As you make your way to Westbrook Golf Club, you’re consciously reaching for nature. The crisp air entering your lungs, the sound of the birds chirping in the trees above you and the feel of the soft manicured green beneath your feet will have you forgetting the pot-holes, construction and red lights you tried to avoid on your way.

It’s no wonder many business meetings take place on the golf course. With a natural source of endorphin boosting power, golf leads to a better mood and stronger will power to tackle the tasks at hand, whatever they may be.

Whether calculating yardages, counting shots or selecting the right club, your brain is constantly being challenged.

For Professional Golfer Ben Shannon, returning to Kingston and more specifically to Westbrook Golf Club, brings both nostalgia and excitement.

Born and raised in Kingston Ontario, Bens expertise spans 15 years in the golf industry. His career began in Muskoka where he worked over five seasons at Deerhurst Resort and The Rock at Red Leaves Resort.

Ben returned to his hometown in 2005 and since has been a staple of local courses. As the Head Golf Professional of Westbrook Golf Club and Director of Instruction for the Kingston 1000 Islands Sportsplex, it gives him access to a year round facility in which to teach. The new $5M Sportsdome Complex will allow for lessons that are never rained out, no Mayflies, no need for sunscreen, and no golf shoes required!

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Although the construction of the dome has taken priority lately, the family-run facility is constantly taking strides to improve the course.

Ben notes that more people will be impressed with the grassing and shaping of the course this season.

Not only does the course have a great layout, but it has a soft spot in the hearts of so many Kingstonians living in the west end. Many Members first began playing golf at this very club.

The uniqueness of Westbrook is in the property itself. It is an 18-hole course that can be enjoyed by both avid golf professionals and beginner golfers alike. This course really levels the playing field, especially at the last hole where a beginner has a 245 yard par 4 and the pro has a 180 yard par 3.

Ben is constantly focused on becoming a better golfer.

He’s realized that you have to think more about where you want the ball to go, and less about actually hitting the ball. Ben thinks people often have difficulty playing golf because without a sense of target, you don’t know where to swing the club. We know this when throwing a ball. If you are trying to throw a ball into a basket, your mind is focused on where the basket is rather than how to throw the ball. The target defines the motion.

For those who think golf is boring; you’ve probably never hit a ball well. Once you do that, Ben says, you will want to do it again! But Golf is so much more than just hitting a ball. What Ben likes most about the sport is that while you are playing you have time to talk to people, form new relationships but also be contemplative. You can’t do that while playing basketball!

Many think of golf as a “wealth sport” and may shy away due to costs. Ben offers the use of clubs while taking lessons in the dome and advises that you don’t spend too much at first. If you have the same results from a $30 club as a $90 club, then buy the $30 one! As you continue to improve, you can begin investing in more clubs.

Ben strongly recommends lessons, whether you are a beginner or trying to improve your game. You probably wouldn’t immerse yourself in hockey or another sport without first having a practice or lesson.

The health benefits from golf are astounding; studies have shown that playing golf regularly can increase your life expectancy. If this is true, Ben Shannon could be here a very, very long time!

For a complete list of local Golf Clubs visit: www.bayofquinte.ca or www. kingstoncanada.com.

Ben Shannon

fitness

HEALTH BENEFITS OF GOLF

Playing golf is a way to stay healthy, get exercise and have fun all at the same time. An outdoor sport like golf provides several health benefits including exercise for the mind, body and creativity. healthy living now magazine explores the many ways in which golf can improve your overall health.

People Who Play Golf:

Playing Golf Burns Calories:

Experience good health and exercise Enjoy the serenity of outdoors

Playing 18 holes of golf and riding a golf cart = 1,300 calories

Enhance balance, control and posture Sleep better throughout the night Manage stress more easily

Playing 18 holes, walking and pulling a cart = 1,500 calories

Are at a lower risk of heart disease, diabetes and other illnesses

Playing 18 holes, walking and carrying your own clubs = 2,000 calories

Playing Golf Gets You Moving;

Playing Golf Restores Balance:

A walked 18-hole round of golf is about the same as:

Repeated golf practice enhances balance, control and confidence among all age’s groups

A 5 mile walk at about 10,000 steps (the number of steps per day most health professionals recommend) A 3.5 mile run (as walking is more biomechanically efficient than running)

Older golfers tend to have better static & dynamic balance, control & confidence than non-golfing, older healthy adults The nature of golf requires that you train your mind to become focused – every success builds your self-confidence

Bonus: when walking 18 holes of golf, blood glucose levels fall by up to 20% for young adults, 10% for middle aged adults and 30% for elderly players.

Playing Golf Builds Brain Power: Studies have shown that new brain cells are created and more oxygen is pumped to the brain when you are active in some kind of aerobic exercise Mentally stimulating your brain is also believed to help prevent Alzheimer’s by stimulating blood and circulation and improving neural pathway connections Golf constantly challenges your mind in terms of concentration, coordination, visualization, stimulation, strategy and preparing for ad practicing each shot

Playing Golf Makes You Happy: Social interactions that are developed on the golf course lead to positive self-esteem Outdoor activities are twice as likely to improve an individual’s mood as indoor activities Playing golf is not only physically good for you – it also releases natural mood-enhancing chemical called endorphins into your blood stream The death rate among golfers is 40% lower than the rest of the population, which equates to an increased life expectancy of 5 years

Golf is seen as a sport of leisure, but it is also a sport that provides great physical and mental benefits.

Taking a stressful day out to the golf course can be just what the doctor ordered. For beginners a great way to get started is to take lessons that can help you acquire fundamental skills before hitting the course.

Source: JC Golf

fitness

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The Quinte Tennis Club

A Historic East Hill Haven Written and Photographed by Lori Mitchell

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Dufferin Avenue is quite possibly one of the most beautiful streets in Belleville, so it’s no surprise that an equally beautiful facility is nestled in the corner of Dufferin Avenue and Queen Street.

For the past 70 years, the Quinte Tennis Club has become a place where members can work on their game, de-stress, recharge and spend time with their family and friends.

“Our Club community is friendly and fosters long-term member relationships on a level beyond fitness,” says Rhea Pretsell, Club President. ““There is a variety of organized play during the week: men’s, women’s and mixed doubles.

Or members can book a court and arrange a match anytime.”

The QTC is a city-owned facility with an executive committee chosen by members who oversee the day to day operations of the club. The clubhouse itself is rustic and opens up to a sun filled deck with tall trees shading the courts. The new deck has comfortable seating, tables and umbrellas where members can relax, unwind and watch a match.

The Club is also blessed with 4 clay courts that provide ease when playing. The clay courts take quite 20

a bit of labor to maintain, but they make the world of difference to the game. Clay courts allow for sliding and help to prevent injury.

Mel Madden joined as Club Tennis Pro in 2012 and has been a certified tennis instructor since 1988. Mel leads all instruction at the Club and truly enjoys seeing younger players take interest in the sport.

“Summer Camp programs for children have become increasingly popular,” says Madden. “We combine tennis instruction and add in some other activities, including an end of week barbeque and mini tournament where the kids can simply have some fun.”

Munchkins Tennis is a Saturday program that is also becoming wildly popular and is run by membervolunteers. This is the day where you will see families playing together, that is, until the kids are better than the parents!

“Young players are the Clubs future, that’s the way I look at things.” says Mel. “I see some of our Camp participants show some real talent with the sport, and I encourage their parents to keep up instruction even after the Camp is over.”

Ask any of the longtime members at the Club and they will tell you they have a passion for the game. Most amateur tennis players play for life.

They start when they are very young and continue to play well into their retirement years. They play for a variety of reasons, ranging from mere relaxation to maintaining a lifetime of enjoyable health.

“Our adult programs are also popular and include instruction for beginners to advanced players.” says Madden.

“We offer private lessons, group lessons, lessons as a family based on member interest.”

It goes without saying that the Club encourages new members. “We love to see it when an entire family joins our community.” says Rhea Pretsell, President of QTC. Belleville’s Premier Tennis Facility now open for the 2014 season!

Contact Penny Hendricks at phendricks@gmail.com for membership inquiries.

Mel Madden can be reached at qtctennispro@hotmail.com for lessons.

Follow QTC on Twitter https://twitter.com/quintetennis

fitness

HEALTH BENEFITS OF TENNIS

Tennis can improve your overall health, including your mental and physical fitness, according to world-renowned scientists from a variety of disciplines.

Here are the facts: People who play tennis 3 hours per week at a moderately vigorous intensity cut in half their risk of death from any cause.

Tennis players scored higher in vigor, optimism and self-esteem while scoring lower in depression, anger, confusion, anxiety and tension than other athletes and non-athletes.

Since tennis requires alertness and tactical thinking, it may generate new connections between nerves in the brain and promote a lifetime of continuing brain development.

Competitive tennis burns more calories than aerobics or cycling.

Physical reasons to play tennis: •Aerobic fitness by burning fat & improving your cardiovascular fitness & maintaining higher energy levels.

•An aerobic fitness by offering short, intense bursts of activity during a point followed by rest, which helps muscles use oxygen efficiently.

•Ability to accelerate by providing practice in sprinting, jumping and lunging quickly.

•Powerful first step by requiring anticipation, quick reaction time and explosion into action.

•Speed through a series of side-to-side and up and back sprints to chase the ball.

•Leg strength through hundreds of starts & stops that build stronger leg muscles.

•General body coordination since you have to move into position & then adjust your upper body to hit the ball.

•Gross motor control through movement and ball-striking skills that require control of your large muscle groups.

•Fine motor control by use of touch shots like angled volleys, drop shots and lobs.

•Agility by forcing you to change direction as many as five times in 10 seconds during a typical point.

•Dynamic balance through hundreds of starts, stops, changes of direction and hitting on the run.

•Cross-training through a physically demanding sport that’s fun for athletes who specialize in other sports.

•Bone strength & density by strengthening bones of young players & helping prevent osteoporosis in older ones.

•Immune system through its conditioning effects, which promotes overall health, fitness and resistance to disease.

•Nutritional habits by eating appropriately before competition to enhance energy production and after competition to practice proper recovery methods.

•Hand-eye coordination because you constantly judge the timing between the oncoming ball and the proper contact point.

•Flexibility due to the constant stretching and maneuvering to return the ball to your opponent.

Psychological reasons to play tennis: •Develop a work ethic because improvement through lessons or practice reinforces the value of hard work.

•Develop discipline since you learn to work on your skills in practice and control the pace of play in competition.

•Manage mistakes by learning to play within your abilities, & realizing that managing/minimizing mistakes in tennis or life is critical.

•Learn to compete one-on-one because the ability to do battle on court trains you in the ups and downs of a competitive world.

•Accept responsibility by practicing skills & checking your equipment before a match, & by making accurate line calls during a match.

•Manage adversity by learning to adjust to the elements (e.g. wind, sun) and still be able to compete tenaciously.

•Control stress effectively because the physical, mental and emotional stress of tennis will force you to increase your capacity for dealing with stress.

•Learn how to recover by adapting to the stress of a point and the recovery period between points, which is similar to the stress and recovery cycles in life.

•Plan and implement strategies since you naturally learn how to anticipate your opponent’s moves and plan your countermoves.

•Learn to solve problems since tennis is a sport based on angles, geometry and physics.

•Develop performance rituals before serving or returning to control your rhythm of play and deal with pressure. These skills can transfer to taking exams, conducting a meeting or making an important sales presentation.

•Learn sportsmanship since tennis teaches you to compete fairly with opponents.

•Learn to win graciously and lose with honor. Gloating after a win or making excuses after a loss doesn’t work in tennis or in life.

•Learn teamwork, successful doubles play depends on the ability of you & your partner to communicate & play as a cohesive unit.

•Develop social skills through interaction & communication before a match, while changing sides on the court and after play.

All these benefits make tennis the ideal sport for kids to learn early in life. It’s never too late for adults of all ages to take up the game. The human system can be trained and improved at any stage of life. The key is to start playing now to get the most out of these benefits throughout your lifetime. Tennis is truly the sport for a lifetime! The proof is in the playing.

Source: USTA

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Knee Injuries in Runners

The Controversy Surrounding Iliotibial Band Syndrome ..........................................................................

Written by Dr. Andrea Sorichetti, DC, B.Sc, B.PHE, D.Ac, ART

Adequate body mechanics and proper training strategies are two crucial elements in preventing sportrelated injuries. These elements are often overlooked in recreational and competitive runners, leading to high injury rates, especially those related to the knee.

Iliotibial band syndrome (ITBS) is one of the most common knee injuries experienced by runners. ITBS is characterized by sharp or achy pain at the outer aspect of the knee.

Generally, pain increases during a run and subsides afterwards. More severe cases of ITBS cause people to feel pain constantly with symptoms intensifying while walking down stairs or hills.

In order to treat and prevent ITBS, the underlying cause of the injury must be understood.

Zeroing in on the Iliotibial Band The Iliotibial band (ITB) is a strap-like structure that stretches from the outer hip region, down the outer thigh, inserting onto the outside edge of the knee. Studies have shown that the ITB is a continuation of the muscles in the hip region, specifically the gluteals.

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What Causes ITBS? Many practitioners believe that ITBS is caused from the taught band rubbing back and forth along the outer knee area causing irritation and thus pain. Recent clinical research has disproven this theory, demonstrating that the ITB is anchored too firmly to the outer knee area to allow for any relative motion during running or walking. This has left manual therapists baffled. The truth is, ITBS is a compression-based injury. Research has confirmed that inward compression of the ITB against pain-sensitive structures on the outer edge of the knee is what causes the pain experienced with ITBS. So, what generates the compression of the ITB against the outer knee?

The inward compression of the ITB on the knee area is caused by weakness in hip musculature, specifically, the gluteal muscles.

When the gluteal muscles are not functioning optimally, compression increases in the hip region and is transferred down the biomechanical chain, via the ITB, towards the knee.

The compressive forces that reach the outer knee ultimately cause ITBS pain.

Treatment and Prevention Strategies Treatment and prevention strategies for ITBS should focus on increasing the endurance and strength of hip musculature, specifically the hip abductors. We can focus on the knee all we want but if we neglect the hip, recovery will be unattainable.

Dr. Andrea Sorichetti practices at Belleville Integrative Health Centre (BIHC), 77 College St. W, Belleville www.bihc.ca (613) 966-9500 Photo source www.sdri.net

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Stand-Up Paddling

Challenging your core and balance

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Written by Michelle McShane

The first time I tried it, I started on my knees. After a few minutes I gained the courage to stand up.

I’m not sure what I thought would happen. The worst case scenario would be I’d lose my balance and fall off. But still, standing up seemed so un-natural. Once I conquered that fear and stood up, the feeling and experience was un-describable.

I encourage readers to experience it for themselves. I’m talking of course about Stand-Up Paddling. (aka SUP) Modern SUP is said to have originated in Hawaii, however there is evidence of a much longer history in South East Asia where fishermen would use “boards” and a “paddle” to move out through the surf line to more abundant fishing grounds.

Today the stand-up board has allowed surfers to break through that surf and to paddle out further to catch waves for an extended ride.

For those of us living in the region, you can stand up along the shores of Lake Ontario or the Bay of Quinte and have fun in the swell or paddle in any of our numerous lakes or rivers.

I’ve been SUP’ing now for five years and teaching for three. Whether I’m canoeing, kayaking or stand-up paddling, I find SUP to be the easiest paddling sport for novices to pick up.

I’ve taught students in their 50’s to my 5 year old son.

SUP offers a full body work out and is great for your core and your balance.

If back problems or flexibility issues make kayaking or canoeing uncomfortable for you, perhaps you should consider trying SUP. Stand-up paddling can be as challenging as you want; simply chose a day when the winds are high and the waves are plentiful or change up your present board type. I continue to challenge my abilities by doing a somersault, riding a wave or two on Lake Ontario, or practicing for a race.

This Summer Kingston will be hosting their first StandUp Paddling event. On July 20 Trailhead along with the Stand-Up for CHEO group will be hosting a fun standup paddling event where anyone can get out for a paddle. There will be short course, long course and a just for fun demo that day.

Visit the store or go on line to for more information on the event, courses, rentals and SUP boards for sale at www.trailheadkingston.ca.

The sport of SUP has something to offer everyone, not to mention the high, cool factor. Try it out this summer; you’ll be glad that you did!

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My hope is that as you’re reading this summer issue of healthy living now, the sun is shining and you’re seated outdoors sporting sunglasses and a smile. AND sunscreen of course!

Summer - the long awaited season of fun and sun. It’s the favoured season for many and holds fond memories for most. This summer, think first about when your tan will begin to fade.

Summer memories will stay – but sunspots and sun damage should not! And - what better way to do this than with some new, innovative products and good advice.

Embody and embrace summertime glow, while maintaining a healthy body and general wellbeing with these tips:

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Your Skin

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Your Hair

Summer is a great time to show your locks some love and even change up your hairstyle. If you’re going short or growing your hair out this season, consider increasing your Greek yogurt intake.

High in protein, Greek yogurt can improve hair follicle health and encourage growth with regular consumption.

With antibacterial and anti-fungal properties it can also minimize dandruff and improve split ends if used topically as a deep conditioner or hair mask. Try Liberte Greek Organic yogurt, available in several delicious flavours! Or use the plain yogurt for a DIY, all natural deep conditioner by applying to hair from root to tip in sections and leaving in for up to 30 minutes under a shower cap before rinsing.

And, for all the sun goddesses or beach bums out there, the sun can be just as harsh on your hair as your skin. With the L’Oréal Professionnel Solar Sublime After-Sun Protect Shampoo you can combat the sun’s dehydrating effects as well as wash away any chlorine, salt or sand residue. There is also an after-sun nourishing balm/masque and protective conditioning spray that completes the Solar Sublime collection, available at salons that sell L’Oréal Professional products.

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Your Mind

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Your Body

Keep your body hydrated with coconut water this summer. Never tried it? It’s delicious! Especially the All Natural Coconut Water by Thirsty Buddha. It is high in electrolytes like potassium, calcium, magnesium, phosphorous and sodium. But it is low in calories, fat-free, cholesterolfree, gluten free and non-GMO, with a slight sweet flavor similar to vanilla.

If you’re off to the beach or cottage on weekends, be sure to pack some healthy snacks from Enjoy Life Foods.

All products are gluten-free, so ignore what you may have heard about the taste of gluten-free foods and try their products - all their snacks are very tasty! Enjoy a bag of the Beach Bash: Seed & Fruit Mix Not Nuts!, a combination of pumpkin seeds, sunflower kernels, dried apricots, cranberries and pineapple. Or the Plentils, crunchy chips made from the high-protein legume lentils, try the Margherita Pizza flavor. Or even the ever so soft and scrumptious Snickerdoodle: Soft Baked Cookies, they’re gluten free, egg free, wheat free, soy free, peanut/tree nut free, dairy free and fish/shellfish free to avoid any allergens, making them enjoyable from classroom to office to on the go or at home.

Blueberries, the summertime beloved berry has been known to be high in antioxidants and vitamin C. This berry is climbing its way to super fruit status and being praised for the potential of being the healthiest food you could put in your mouth.

For a refreshing and beneficial drink this summer, try Bloo Juice, the 100% natural blueberry juice from Country Magic out of Nova Scotia. Due to its high antioxidant levels blueberries are essential in maintaining a healthy brain and nervous system, and with regular consumption may even improve memory. You should also note that organic blueberries have been found to contain higher antioxidant levels than non-organic berries, so buy organic when you can.

Another effective means of improving your memory is through brain wave therapy! Pick up BrainSync, guided meditations from Kelly Howell. There are five types of brain waves, each targeting different states of the mind and resulting in different benefits during meditation, Alpha, Beta, Theta, Delta and Gamma. It is said that although there is no cure for brain diseases like Alzheimer’s, consistent brain exercises focusing on Alpha and Theta brain wave stimulation along with proper diet and exercise can lesser your risk of developing the disease and improve overall memory capabilities. Something to “think” about!

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mindfulness

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Radio:30. A Festival Players Of Prince Edward County Production

A veteran actor sheds light on mental health

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By Stephen Petrick

“Ever have one of those days? Ever wonder why? Maybe you got out of the wrong side of the bed? Maybe it’s in the stars. Or maybe it’s just bad karma.”

So reads an excerpt from Radio :30, a one-man production starring Second City alumnus Chris Earle, which is coming to the Mount Taber Theatre in Milford this summer, as part of the Festival Players of Prince Edward County lineup.

The fictional story follows a sharp voice actor’s personal meltdown in a recording studio, succumbing to the pressures of his picky bosses as he reads a script for a 30-second commercial. His mental health also deteriorates as, in between takes, he shares a story with the audience about a past relationship that went awry.

The character Ron is, yes, having one of those days.

Earle’s aware that the story has valuable lessons about mental health and how we can all avoid the funny, yet disturbing, public meltdown that his character experiences.

Ron, he says, becomes over confident in his skills and talent. So once his performance starts spiraling downhill, he is in deep trouble. The story is about “how delicate confidence can be in the human psyche,” Earle says.

“When we think we can do no wrong that’s the exact moment we trip up.”

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Although Earle swears the story is not a complete autobiography, it is loosely based on his own life. At one time, in the early 1990s, much of his income came from doing voice work. He was the voice of Sprint Canada during the ad campaign that featured Candice Bergen.

The lessons people should take from Ron, Earle said, is not to be too over confident in your job. “Don’t count your chickens before they hatch.

Don’t get ahead of yourself. Don’t assume that the level of skill and ease will continue,” Earle says, adding that the story shows the importance of humility. “Don’t tempt the gods with hubris.”

The story, of course, is about much more than mental health. Earle said it will also leave audiences thinking about the role advertising plays in our lives, the white lies we hear and the white lies we tell others as we try to build or repair personal relationships.

However, there’s undeniably a dark element of the story that stems from Ron’s mental breakdown. Earle believes it’s something all people can relate to and learn from. While Earle – and Ron – know the pressure of working in a recording studio, scores of others can relate to the pressures of performance-oriented jobs. Any business person who’s had a mind blank during a presentation or a teacher who’s lost their train of thought in front of a room full of students will be able to relate, he said.

The key to avoiding this anxiety, Earle believes, is accepting that almost everyone around you wants you to succeed; very few people enjoy seeing others fail.

“Mistakes never loom as large as you think they do,” he says.

Radio :30 runs July 22 to August 2 at the Mount Taber Playhouse.

For more information and tickets visit www.festivalplayers.ca/radio-30

mindfulness

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Adult Bullying Holding Yourself Accountable

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Written by Sandie Sidsworth, Executive Director, CMHA

Everyday we find news articles or facebook postings about children and the heinous aftermath of bullying.

Awareness has grown via social media, within the school playground and in after school sports and actives, and adults are vigilant for signs of victims of bullying in these settings. As a mental health provider it is reassuring to see this awareness in protecting our children from either bullying or being the bully.

However, there is an additional conversation or dialogue we should be having - and that is bullying in the work place, volunteer activities, extended families or other group activities that adults take part in. According to the Workplace Bullying Institute, 58% of bullys in the workplace are females, and 80% of female bullys targeting female victims as well. The “mean girl” syndrome moves past high school and in to the workplace with a sophistication that at times makes it difficult to identity and even more difficult to confront.

mocking (but in a joking manner) of the victim’s contribution or ideals. It is the whispering campaign against the victim which can be the most insidious to identify and counteract, but with a supportive workplace process and strong leadership that holds the bullying behaviours accountable, it can be done.

One of the first things to do is to identify where the bullying is taking place. If it is a volunteer activity, it could be easier to deal with the behaviour then in the workplace. If it is in the workplace documentation needs to begin – identifying the behaviour, when it happened and document what was said. Emails, texts or phone messages need to be kept that can demonstrate ongoing behaviours that harm the victim.

Next, find support through a manager, HR

supervisor, committee member or a mental health professional that will listen and help you decide what next steps are to be taken. That first step of confiding in someone the victim trusts begins to build the clarity needed to move forward.

Finally, in holding each other accountable, the question has to be asked “am I a bully”? Part of human nature is finding our niches of power, and that includes using bullying within that power hierarchy – and in every extended family, group, committee and workplace you can see evidence of that hierarchy. As with children, we are all responsible for ensuring that everyone feels safe – whether in the workplace, volunteer board room, group or extended family.

Adult bullying can be subtle and manipulative, but the impact upon the adult being bullied can affect every part of a victim’s life for the rest of their life. Just as with children, fear of the bully, fear of escalation of the bullying tactics and finally the fear of losing their employment silences many victims in the workplace or volunteer setting.

The cruelty that happens around a victim of bullying in the workplace is that of isolation, a campaign of veiled comments that question the abilities of the victim and in public settings such as meetings or committee work, 29

mindfulness

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How Hearing Loss Affects

Relationships

..........................................................................

Written by Debra Wilson, M.Cl.Sc. Aud (C), Registered CASLPO

It usually starts like this.

A client comes into the office for a hearing test. I ask what concerns him about his hearing and he replies, “I don’t have any concerns about my hearing, but my partner does!” This usually follows with a joke about “selective listening!”

Further investigation usually indicates that his family is complaining that the TV is too loud, that he needs repetition when spoken to, that he sometimes answers incorrectly because he’s misheard the question.

As an audiologist, I have been experiencing this scenario with my clients at least twice a week for the last 20 years.

Hearing loss often acquired gradually, is a painless process. Sometimes, a client experiences tinnitus or ringing in the ears as a warning sign. Often hearing loss comes to the attention of family and friends before it is noticed by its target. Most often, people

blame others for not being able to hear. Comments like “I’d hear fine if everyone would speak clearly” or “people just mumble” are commonly heard in my office.

hearing loss makes the decision to do something about it, and often this occurs because a concerned loved one has made the audiology appointment.

Hearing loss doesn’t just impact the individual with the loss but loved ones as well. Imagine the difficulty of having an intimate conversation with a partner who says “what?” after each question.

Perhaps, you and your partner don’t go out as often because the background noise interferes with conversation.

Your favourite restaurants are too noisy and conversations at parties are difficult to maintain.

A recent experience highlights how much hearing loss involves family members. I fit an elderly gentleman with new hearing aids. His other ones were not working as well due to their age.

He was accompanied to his follow-up appointment by his adult daughter. When I asked him how well his new hearing aids were working, his daughter leaned across the desk and enthusiastically replied, “we love his new hearing aids!”

I often hear from loved ones who are exasperated from poor communication.

Meanwhile, the hearing impaired person gets frustrated by comments like “never mind” from family members.

Unfortunately, it takes on average 7 years before someone with a

Contact Helix Hearing Care Centre to receive a complimentary information package for family members about “10 Ways to Start Talking about Hearing Loss” and start down the path toward healthier hearing.

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30

hearing loss can affect t h e e n t i r e fa m i l y .

C a l l H e l i x to d a y to book your appointment.

146 Oliver Rd. Campbellford, ON 705-653-5962

147 Pinnacle St. Belleville, ON 613-966-6424

78-80 Dufferin St. Unit 130 Perth, ON 613-267-5235

94 Brock St. Kingston, ON 613-546-5282

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64 Ontario St. Trenton, ON 613-966-6424

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2437 Princess St. Suite 203 Kingston, ON 613-542-9512

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31

bghf

.........................................................................

Belleville General Hospital Foundation

Cancer Care .........................................................................

Here is the cancer care we provide:

Written by Drew Brown E.D. BGHF

From the instant the word cancer is spoken, everything changes.

Relationships, plans and priorities shift immediately. New insights may come.

And one discovers the fundamental truth that cancer cannot be fought alone.

Every day, cancer patients and the entire team at QHC are locked together in a valiant effort to sustain life. And, more often than ever before – as our community of cancer survivors continues to grow dramatically – life prevails.

As in most parts of Ontario, breast and colon cancers are the most prevalent in the Quinte area.

Surprising, though, is that we treat as many cases of breast and colon cancer every year at QHC as they do in the Kingston hospitals.

The information we’ve been gathering for the “I’m In” cancer care campaign has been a real eye opener, even for people at BGH who deliver cancer care. I think people have been so focused on providing care that they haven’t stopped to look at the whole picture. It turns out it’s a BIG picture.

32

Still, there are some cancers that demand highly specialized treatment that is only available in large teaching hospitals, but for Quinte residents, BGH still plays a large and important role in their care.

Local people receiving treatment in Kingston or Toronto generally rely on BGH for an array of services.

The goal of our “I’m In” campaign is simple really, we’re calling on our community to stand with local cancer patients to ensure they have access to everything they need to receive the best care possible, right here, as often as possible.

We’re creating a cancer “super fund” that will be used immediately to support groundbreaking work wherever a difference can be made at BGH – anywhere physicians can gain an edge with the help of better equipment.

Donors will fund initiatives covering the entire spectrum of cancer care at BGH; from prevention and screening, through diagnosis, treatment, survivorship, or end-of-life care.

For more information about the cancer care campaign, go to www.bghf.ca.

Angiogenesis Bladder Cancer Breast Cancer Cancer Education Cancer Prevention Chemotherapy Cholangiocarcinoma Colorectal Cancer Complications/Morbidity Diagnostics and Screening Esophageal Cancer Gastric Cancer Geriatric Oncology Growth Factors/Cytokines Head & Neck Cancer Hormonal Therapies Imaging Immunology/Immunobiology Kidney Cancer Kinase Inhibitors Leukemia Chronic not Acute (Adult) Liver Cancer Lung Cancer Lymphoma (Adult) Melanoma Metastasis Molecular Biology Myelodysplastic Syndromes Myeloproliferative Disorders Myeloma Nutrition Ovarian Cancer Pain and Symptom Management Palliative Care/End of Life Pancreatic Cancer Pharmacology Prostate Cancer Quality of Cancer Care Quality of Life Signaling Pathways Surgery Survivorship Targeted Therapeutics

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33

family strategies

..........................................................................

The Benefits of Osteopathy

Pregnant women, babies, and post-partum moms reap the benefits

..........................................................................

Written by Jacinda Thomson (DO)MPT.

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The fundamental principle of Osteopathy is to use a hands-on approach. Osteopaths use a variety of techniques to work with the body to achieve pain resolution and realign body functions.

Osteopathy uses a subtle technique called palpation to ‘listen’ to one’s body. Unlike massage, palpation is used to identify issues such as congestion, dehydration, scarring and stiffness, while restoring proper function to bones, muscles, fluids and organs. Osteopathy is a great approach for anyone with neck-toknee joint pain or posture problems.

Osteopathic support during pregnancy may help to reduce back and pelvic pain, sciatica, heartburn, muscular tension, and many of the other “joys” of being pregnant.

Osteopathic treatment can also help improve flexibility, thereby reducing the likelihood of injuries, as well as helping to align the pelvic bones for optimal expansion during labor and delivery. It makes sense for your pelvis to be as flexible, adaptable, and strong as possible for the task ahead!

After the baby is born, Osteopathy is a wonderful natural option for recovery for both mom and baby.

While having a baby is a wonderful experience, it isn’t necessarily easy or without consequence!

Following a vaginal delivery, I recommend mothers have Osteopathic treatment to ensure the pelvis has returned to normal alignment, with balanced muscular tension. A well-aligned pelvis gives the muscles of the pelvic floor optimal healing.

People are often surprised to learn that Osteopathy may help babies.

Birthing is a very physical process for baby and can sometimes cause physical strain patterns.

A strain that may have occurred in the shoulders, body, abdomen or limbs may affect the baby’s comfort.

Babies are often brought in for Osteopathic treatment for help with irritability, symptoms of colic and reflux, difficulty turning head in one direction, flat head, suckling and latching difficulties.

It is never too early to bring a child in for treatment. It appears that the longer a physical strain is left, the more physical adaptations the baby makes, leading to further physical issues later in life.

family strategies

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Sun Protection for the

whole family

..........................................................................

As a child I spent most of my summers on a beach along the eastern shores of Lake Ontario. My mother was a trailblazer in sunscreen use back in the 1970s, slathering it on us every few hours while our friends looked on with confusion. These days a trip to the pharmacy reveals dozens of brands with various claims and numbers on the package. Here are some facts to help you sort out what those mean, and which are important to you.

What is SPF? What number do I need?

A Sun Protection Factor (SPF) 30 product will block 96.7% of harmful rays while SPF 60 products block 98.3%. If those numbers seem close, try thinking about the reverse: SPF 30 allows a dose of 3.3% of radiation vs. just half that (1.7%) if using SPF 60.

Despite common misconceptions, doubling SPF does double your protection. It just may not be that significant if you are only in the sun for a short time. Most fair-skinned individuals should wear a minimum of SPF 30, but go higher if you will be in the sun for more than 2 hours. Note that SPF refers to both UVA and UVB rays.

What about the chemicals in sunscreen? Should I choose organic?

When it comes to sunscreens, “organic” is a term for molecules with carbon rings (like avobenzone, for example). These are not “natural” but are extensively tested for safety and effectiveness. “Natural” products use inorganic chemicals such as zinc oxide or titanium dioxide.

A common misconception is that these physically block rays, like a shield. That is only true in largeparticle preparations that appear white on the skin (think about what Australian lifeguards use on their noses). In fact, their action is like the organic molecules: absorbing radiation so it doesn’t reach the skin.

Either kind will block UVA and UVB rays, depending on SPF. For a good paraben-free sunscreen, try Alba Botanica’s Very Emollient in SPF 30 or higher.

For kids, avoid oxybenzone and octocrylene mainly because these can be irritating to sensitive skin.

Babies under 6 months of age should use clothing and shade only.

How much should I use, and how often?

Studies show you need 2mg per cubic centimeter of skin. Practically speaking, that’s a little more than you think you need. Apply 15-30 minutes before sun exposure and again after swimming or excessive sweating.

Written by Suzanne Kerr, B.A, B.Ed, B.Sc(Pharm), RPh

One study showed better effectiveness when sunscreen was reapplied 30 minutes into sun exposure, but at a minimum SPF 30 should be reapplied after 2 hours. When possible, try to cover up with clothing (including a hat and sunglasses) and shade during mid-day sun.

Does sunscreen cause vitamin D deficiency?

Studies show that to produce adequate vitamin D you need about 25% of the dose of radiation that it takes to burn your skin. That’s just 3 minutes unprotected or about 36 minutes with SPF 30 for a fair-skinned individual.

Remember that many studies provide evidence that overexposure to solar radiation causes cancer and premature aging. Check the expiration on the sunscreen in your medicine cabinet and if it’s out of date remember to stock up for this season. If you have any questions about which product is right for you and your family, just ask your pharmacist!

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35

healthy pets

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Summer Celebrations and Your Pet

..........................................................................

Written by Dr. Kristina Bennett

Now that summer is in full swing various celebrations are inevitable and Canada Day is no exception.

Many people love to attend these festivities and assume that since they find it fun that their pets will too. However, as many pet lovers know, fireworks can cause a great deal of stress for some animals. Fear of loud sounds such as: fireworks, thunder, or gunshots are called noise phobias. For a pet affected by loud noises, this is a terrifying and uncomfortable time, both for the pet and their people. Common signs of noise phobias include: shaking or trembling, excessive drooling, vocalization, trying to hide, refusing to eat, and some pets may loose bladder control.

Here are some tips to help you keep your pet safe this Holiday weekend: Keep your pet at home. It may be tempting to bring your dog along so everyone can join in the fun, but the large crowds and loud noises usually are not fun for pets.

In addition, there are many other hazards such as: fire, an abundance of people food and getting lost in the confusion that makes staying home in a comfortable, safe environment a better choice for your pet.

Keep pets indoors if possible. It is also a good idea to close the windows/ curtains and turn on the TV or radio to provide some distraction; calming or classical music are the best choices.

Provide a safe “escape” place for your pet. Many times a pet will have a small den-like place in the home where they feel especially safe and comfortable, such a crate. If you do not already have a crate, bed, or similar place that your pet can call his ‘own’, it is recommended to create that safe place and familiarize them with it before it is needed. It is best, however, that you not lock your pet anywhere during fireworks or loud noises. Being locked inside while these events are happening can actually be more stressful because they may feel like they cannot get away from it.

Practice fire safety. Keep your pet away from matches, lighter fuel, open flames, and fireworks – especially ones that are lit from the ground. Pets may try to sniff (or eat) fireworks, and pet hair can easily catch on fire if they are too close.

Take your pet for a walk first if possible to help them to relax and ensure they have had time to relieve their bowels and bladder. Sometimes pets are too frightened to go once the fireworks

have begun, which may lead to an accident later on.

Make sure your pet’s ID is current and has proper identification tags, or better yet, a microchip just in case they get away. This will help ensure that anyone who comes across them can help to get them back home safe and sound.

Most importantly stay calm yourself.

Pets are extremely sensitive and pick up on our moods very quickly.

If you are worried and upset about the current situation, you are telling your pet that there is something to worry about. If they see that you are not worried and going about life as usual, they are more likely to calm down quicker. The same also applies to cuddling your pet while they are stressed. By doing this you are only acknowledging that there is something wrong and you are also rewarding the unwanted behaviour.

It doesn’t matter if the fears are “rational” or not. It should be noted that scolding a frightened animal is not effective and will only intensify the fears. So whether you are planning a backyard bash or heading to your local Park for Canada Day, please take a moment to think about what would actually make your pet the most happy and comfortable.

Dr Kristina Bennett 213 Dundas St E Belleville 613-969-2273 www.fosterparkpethospital.com

Compassionate care for the pet you care so much about.

36

healthy pets

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Finding the Right Pet for YOU! ..........................................................................

Written by Cheryl Lepine, Quinte Humane Society One of the most common things we hear at the shelter is the dog is “too big” or the dog will “knock over the kids.” A puppy won’t stay a puppy forever!

Impulse buying a puppy is a huge mistake. Sure, all puppies are cute but will grow up to be what it is meant to be. That is why we hope that families looking to add a dog to their family do the research. If you live in an apartment, a Great Dane is not a wise choice. Also, a Beagle or hound is not going to work out great either as most are very vocal when they want to be.

A husky is a beautiful dog, but loves to run. If you don’t have a fenced yard and high enough, plan on getting lots of exercise and new running shoes. They will have you fit in no time!

Research the breed, even if it is a cross needs to be examined and determined what will be the best fit for your family. And think of a few years down the road too. You might be a great pet owner now, but what about a new baby in the house in a few years. Is that hunting dog going to look at your toddler as a running play toy?

I am not trying to discourage people from getting a puppy, or adopt from our shelter, but if we are all responsible. Look at the facts, THEN decide that this is right for you – it will be the best thing you can do for any dog!

Their love and devotion to you will be well rewarded, because the dog will fit into your specific lifestyle.

If people chose the right dog for their family and lifestyle, we wouldn’t see so many end up in a shelter. Yes, that puppy is cute, but he/she will be around for 10 to 17 years so it’s important to think about the costs involved. Food, vet bills, the poop in the yard, the walks and boarding kennel fees if you want to go away.

How about the chewing of your shoes? You will need to be prepare for training. If you don’t, you’ll have a dog that will jump on your guests and scratch the doors apart when you are out.

Here is a little quiz to ask yourself: I’d like a dog that is: tiny ______ small ______ med ______ lg ______ enormous ______ I’d like a dog that requires: grooming daily ______ visit to groomer ______ short coat ______ I’d like a dog that: sits on my lap ______ loves walks ______ high energy ______ Do I have a fenced yard? ______ Will I go out for walks on cold days? ______ These are just a few questions to ask yourself… but it’s a start to making a responsible choice for you, your family and most importantly to a dog!

ALSO, PLEASE ADOPT AND DON’T SHOP! www.quintehumanesociety.com www.kingstonhumanesociety.ca 37

maturity matters

Life more complex?

No time to help your parents with their financial affairs?

..........................................................................

Let me make it easier for you.

Protecting Yourself from Fraud ..........................................................................

Before you answer the door to an unexpected visitor, or pick up the phone to an unknown caller, know how to protect yourself from fraudulent activity.

Remember, these peddlers are experts and convincing and may even have very professional selling packages. Ask yourself the following before you make any decisions and most importantly, before you give them your money.

Ask Before You Give 1.

2.

3.

4.

5.

6.

What activities does the charity perform, and where?

What is the charity’s registration number?

Can I get a tax receipt?

How much of my donation goes directly to helping others?

How much goes to administration and fundraising costs?

Can you send me more information before I donate?

Protect Yourself – Know the facts:

Lois A. Bastedo EPC CHS CPCA

1. Know the charity. Get information about the charity before you donate.

2. Don’t give into an emotional appeal or pressure. Take time to

237A Coleman St. Belleville, Ont. 613.771.0115 loisbastedo@awmi.ca Financial Security Advisor

Certified Professional Consultant on Aging

Volunteers are the difference!

heartofhastingshospice.ca 613-473-5125 38

Article reprinted with permission. Senior Living Magazine, April 2009 Edition

think about your decision. A real charity will take your donation anytime.

3. Make sure your donation is going to an organization, not a person. Any cheque should be written out in the organization’s name, not

a person’s name, even for a pledge.

4. Never give or send cash. Use cheques payable to the charity’s full name. Read and keep all your receipts.

5. Don’t give out your personal information. Your credit card

numbers, Social Insurance Number and bank account information should not be needed to make a donation.

6. Beware of copycats. Some names sound like well-known charities to fool you. Make sure you know which organization you’re donating to.

Refuse to donate if there is inappropriate pressure to give immediately or if there are signs of fraud, such as being offered a receipt for more than you actually donate. You can report suspected fraud to PhoneBusters, the Canadian Anti-Fraud Call Centre, by calling 1-888-495-8501.

For more information from Canada Revenue Agency, visit www.cra.gc.ca/donors

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