GET READY FOR WINTER Protect your eyes with sunglasses and update your eyewear this season! Whether it’s for fun, dress or casual we have something for everyone. Update your everyday look today!
• Full UV Protection • Prescription and non-prescription sunglasses
150 Sidney Street, Belleville, Ontario 613-968-8846 inovaopticians.com
SMALL HILL
BIG HEART || BATAWASKIHILL.COM BATAWASKIHILL.COM || 613.398.6568 613.398.6568
Dr. Brett Cerqua
208 Bridge St. East. Belleville.
613-966-2777
w w w. e a s t hi l l d e n ta l . c a
publisher’s message
Publisher l Editor Lifestyle Editor
Welcome to the holiday issue!
Fitness Editor Copy Editor Designer Digital/Social Media Advertising
Lori Mitchell Dyan Perr y Jacquie Blanchet te Sharon Harrison Nicole Lucas Social Graces Marketing Susan DeWolfe
Contributing Photographer In the spirit of the season, we would like to share some news with you. It’s been a busy few months since the fall edition with the launch of our new shoppable website, and all the work that led up to it. We are pleased that so many readers got in touch with us. Your positive feedback, and kind words definitely made it worth the effort! Visit healthylivingnow.ca and shop from the comfort of your home this holiday season. Our focus this issue is food for thought in 2017. Whether you are a vegan, vegetarian, paleolithic or follow the standard American diet (SAD), we have information to consider for your diet regime in 2017. Our food writers hope you take a moment to listen to your body, and decide for yourself if a change is needed in the year ahead. I’d like to take this opportunity to thank all of our suppliers, writers and staff who put so much effort into producing this magazine. My Copy Editor and Contributor Sharon Harrision, who is my right hand in ensuring compelling content and who takes the printed word and turns it into a thing of beauty; Dyan Perry, our Lifestyle Editor who works diligently on our digital properties and keeps
me on my toes in terms of emerging new products; Nicole Lucas, our Designer who constantly amazes me with her understanding of my vision, your design talent is admired and appreciated and is reflected in the emails I receive each issue from readers. Brenda Mitchell who heads our delivery team, your dependability and friendly nature is a true gift; and Susan DeWolfe, our Advertising Director who works tirelessly with our advertising clientele, ensuring top notch service and advertising that gets noticed. Without these talented individuals, this publication simply wouldn’t get out the door each issue. Lastly, to you, our valued readers who make it all worthwhile - have a terrific holiday season, and thank you for your continued support of an independently owned and operated, local health and wellness publication.
Bob
House
Contributors Dr. David Suzuki Dr. Andrea Sorichetti
Mark Hill Tamara Segal
Natasha Turner, ND
Sharon Harrison
Michelle Durkin, ND
Dianne Dowling
Carolyn Cof fin Kris Bonn Alexandria
Hannah Brown Liz Grant Barker
Advertising Susan DeWolfe Advertising Representative susan.dewolfe@gmail.com
healthy living now is published quarterly by
www.healthylivingnow.ca All rights reserved. No reproduction in any form is permitted without written permission of the Publisher. Material contained in this publication is intended to be of informational and educational interest. If you have 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.
healthylivingnow.ca
6
expert contributors Dr. David Suzuki, Co-Founder of the David Suzuki Foundation, is an award-winning scientist, environmentalist and broadcaster. He is renowned for his radio and television programs that explain the complexities of the natural sciences in a compelling and easily understood way. Dr. Suzuki is also recognized as a world leader in sustainable ecology. He is now Professor Emeritus at UBC.
Dr. Andrea Sorichetti is a healthcare practitioner at Belleville Integrative Health Centre. She specializes in pre- and post-natal care and utilizes an evidence-based treatment approach to treat soft tissue and joint injuries. She is certified in medical acupuncture, dry needling, the Webster Technique and Active Release Technique.
Natasha Turner, ND was recently recognized by the Ontario Association of Naturopathic Doctors as being a leader in her field. Dr. Turner is also the first Canadian naturopathic doctor to be featured on The Dr. Oz Show. Dr. Turner’s first book, The Hormone Diet, became a #1 bestseller within one week of its release, and her work has been endorsed by the New York Times.
Michelle Durkin, ND founded the Quinte Naturopathic Centre in Belleville in 2004. She is a Naturopathic Doctor, professional Bowenwork practitioner, and is qualified to administer intravenous vitamin and mineral therapy. Dr. Durkin also taught for 10 years at Loyalist College in the Biotechnology and Food program, educating others about nutritional and herbal supplements. Dr. Durkin is committed to providing excellent individualized health care in a warm and professional environment.
Tamara Segal is a Registered Herbalist and a professional member of the Ontario Herbalists Association. With a special focus on wild edible and medicinal plants, she runs a farm-based clinic and apothecary called Hawthorn Herbals in Prince Edward County. Tamara leads plant identification walks and teaches classes and workshops on herbal medicine.
Carolyn Coffin is a former physiotherapist turned health coach and educator, Carolyn uses a unique blend of nutrition, lifestyle, and mindset coaching to help her clients realize their full potential. She works with people all over Canada, and offers online courses through her website eatrealfoodacademy.com.
Kris Bonn focuses on helping people who have suffered serious personal injuries, car crash victims and long-term disability claims. Kris has successfully argued cases before juries, judges and the Court of Appeal in Toronto. Kris is a Director at the OTLA and the Brain Injury Association, Quinte District. Kris enjoys an early morning run or cycle, and is a big supporter of a healthy lifestyle.
Jacquie Blanchette is the owner, personal trainer and fitness and lifestyle coach at Bodyshop Training Company in Rossmore. She has a BA in Sociology, a diploma in Fitness & Health Promotion, and is currently certified in personal training, indoor cycling, fitness kickboxing and kettlebell foundations. Outside the gym, she can be found running, hiking or biking the local trails and wine routes.
Mark Hill, a Registered Psychotherapist at Matters of Hope Counselling, has been working with children, youth and their families for the past 16 years, using a strength-based model of counselling. Mark works with individuals who struggle with day-to-day challenges, and need some extra caring support. Mark has facilitated various therapeutic and psychoeducational groups.
7
wellness
Foods for Thought in 2017 Written by Sharon Harrison
While some areas of Canada continue to face serious food insecurity, and low-income families locally struggle to manage food budgets, as a country we are fortunate to have abundance with a wide variety of locally-available produce and more. Ready access to global markets ensures exposure to an even broader range of foods. Buying in-season and ensuring much of our food is sourced locally or within a 100-kilometre radius should be top of mind, but including a few exotic or unusual foods in our diet can keep things interesting. We hear about new foods, on-trend foods, food crazes and discoveries, but in a time where consumers are often bombarded with facts and figures, information and promotions, what foods should we be eating in 2017? Many so-called new or superfoods have existed for years. Turmeric, for example, has been around for 8
thousands of years. Especially high in manganese and iron as well as other minerals and vitamins, its active ingredient curcumin ensures the health benefits of this powerful spice are wide-ranging. Among them antiinflammatory and cancer-fighting properties and turmeric can improve cognitive function, balance blood sugars, improve kidney function, and is even known to lessen the severity of arthritis. Most of us are familiar with the orange ground spice, but have your tried fresh turmeric root? It looks a little like ginger root (it’s from the same family) and when cut open reveals bright-orange flesh. With a peppery flavour and a slightly less bitter taste than its dried counterpart, it can be eaten raw and used in place of dried ground turmeric. Blend it into smoothies, add it to curries and stews, grate it into soups, sauté with vegetables, or brew it to make a tea. Other spices worth getting to know are fenugreek seed and cardamom.
Sometimes known as emmer, farro is an ancient grain with a slightly sweet and nutty flavour. High in protein and fibre, rich in magnesium and vitamin B, farro has a chewy and crunchy texture, making it great for pilafs or adding to soups and salads. Whole, pearled or semi-pearled, it can be also be ground into flour and makes great pasta—it can be used in baking, too. Being wheat-based, farro is not recommended for those with any gluten or wheat sensitivity or intolerance. Amaranth is as ancient as they come and is believed to date back 8,000 years. Packed with calcium, magnesium, vitamin B6 and iron, this naturally gluten-free, super-grain (although really a seed), is high in fibre and offers up a good protein source and can be used interchangeably with quinoa. It’s great for lowering cholesterol and is excellent for heart health. Its versatility means it can be added to savory dishes, including
wellness
soups, as well as used in bread, muffins and pancakes, and it makes excellent breakfast porridge. Quick and easy to prepare, amaranth provides a little crunch together with a soft chewiness. Not a particularly good looking vegetable, bitter melon (or goya) has a warty exterior giving it an ugly appearance. It looks a lot like a stubby cucumber with protrusions, and while it has a bitter taste and shouldn’t be eaten raw, its list of health benefits is a long one. From boosting the immune system to helping manage diabetes (it’s great for lowering blood sugar levels) and preventing and reducing cancer symptoms, it has been linked to better respiratory health as well as improved skin health. Low in calories, bitter melon is high in fibre, antioxidants, vitamins (especially C, A and folates) and minerals. To help temper its sharp bitter taste, bitter melon can be blanched before use. Incorporate it into curry dishes, or add it to a stir-fry or an omelette. Resembling a fennel bulb, kohlrabi is knobbly in appearance and belongs to the cabbage family. This
vegetable can be eaten raw and its delicately spicy flavour and slight crunch makes it an unusual addition when grated into salads or made into a slaw. It can also be steamed, but is wonderful roasted and takes on a sweet delicious flavour. Believed to date back to 1600s Europe, kohlrabi contains a huge amount of vitamin C (more than an orange), as well as potassium, copper, iron, calcium and vitamins A, K and B-complex. Of its many health benefits, it contains anti-cancer properties, is antiinflammatory, it boosts immunity, helps with digestion and regulates metabolism. Other interesting vegetable options worth trying in 2017 include rapini, okra and maca. For something sweet and exotic, try dragon fruit (or pitaya). Its deeppink scaly cactus-like exterior reveals a creamy-white flesh sprinkled with black dots (seeds). The pulp has a slightly sweet taste and can be scooped out with a spoon and enjoyed just as you would kiwi fruit. This attractive looking super-fruit is also nutrient-dense. Low in cholesterol,
rich in vitamins (especially vitamin C) and minerals (especially iron), packed with fibre and antioxidants, its health benefits are significant. It is known to help prevent cancer, is good for heart health, and is an immune system booster. Persimmon, mangosteen and star fruit are also worth a second look. As traditional foods become new again and exciting new foods gather popularity, whether it is foraged wild foods (purslane, wild plantain, fiddleheads), fermented foods (kefir, kombucha, tempeh) or for the adventurous, and coming soon to a store near you: sustainable edible bugs. Protein-rich insects are a future food, but are already becoming trendy and may even help solve world hunger. Think delicious banana bread made from dried cricket flour rather than grasshopper tacos. Bugs aside, consider trying a few new or unusual foods in 2017. Pick one: research it, learn about it, experiment and cook with it—it may just become a new family favourite.
9
wellness
Happy Emotions, Happy Immune System? Written by Mark Hill, M. Couns. Registered Psychotherapist
Sounds like a bit of stretch? Not really, when you think of my son’s grade three project on the nervous system. The autonomic nervous system (ANS) regulates the functions of our internal organs such as the heart, lungs, stomach and intestines. This is the exact same system that deals with our fight, flight or freeze response. Great in emergencies, but not so great if we want to digest our food! So quite simply put, when we are in a state of high stress, our body is not breaking down our food properly or getting nutrients to where they need to go in order to keep us healthy and well. So, certainly we need to eat healthy, e.g. whole foods, healthy oils and the less grains the better, but if we are in a heightened state of distress about mistakenly eating a non-organic apple, then it won’t do us much good no matter what we put into our bodies. Life is all about balance including a healthy dose of self-care. Diet is as important as exercise, and it’s important to take a time-out to relax and take some deep breaths. So, what are some ways we can destress? Generally, in my first session with clients I give them some tools to be grounded and regulate emotions: 1. Name your emotions (accurately) when you are feeling them; this has a physiological effect of calming things down neurologically speaking. So, first you have to take the time to notice feelings and then have the words to either say what they are or write them down, e.g. I feel sad, anxious, angry, excited. This connects the right brain, i.e. the part that is in touch with your emotions to the left brain, the part that deals with logic and language.
2. Breathe and count. Take a breath in through your nose to the count of four, hold for the count of four and breathe out through your mouth to the count of four. Be mindful of your lungs inhaling and exhaling. Repeat 10 times. This calms the amygdala, the fight, flight and freeze part of the brain that controls the automatic response already talked about. 3. Be grounded and notice your surroundings. Notice five things around you and use your senses. What do you smell, what do you see, what do you feel by touch, what do you hear? Have a ‘bliss ball’ or coffee while you’re at it! Personally, I like a latte made with additive-free whole milk with a bit of maple syrup to sweeten. This will help take you out of your head and any spinning thoughts and bring you back to ‘be present’. 4. Develop healthy self-talk or a mantra. One example that I quite often show people is taken from an interview with Dr. Ron Siegel at the National Institute for the Clinical Application of Behavioral Medicine: “A very good approach is developing self-compassion – holding the hand over the heart and doing a loving-kindness practice … repeating phrases silently to oneself… (for example): “May I be safe – May I be healthy – May I live with ease – May I be happy – May I be peaceful – May I be free from suffering” … From this, we start to transform”. Every thought you have is simply a neuron firing off creating pathways in the brain. Why not make them positive ones? Even better is combining the above with exercise or some form of yoga. What’s important is connecting all our parts: emotionally, physically and spiritually. These three together are what make us human after all.
mattersofhopecounselling.com
10
wellness
The Art of Visualization Written by Alexandria Barker
Visualization is the art of using your imagination to create a life situation you truly desire by conjuring a clear image and focusing on it until it manifests. Elite athletes use visualization in their training to boost performance. Russian scientists conducted a study comparing four groups of Olympic athletes. Group one did 100 percent physical training. Group two did 75 percent physical and 25 percent visualization. Group three was 50-50. Group four was 25 percent physical and 75 percent visualization. Who do you think performed the best? Group four! But it doesn’t stop there! The uses of visualization are virtually limitless! We all use our imagination daily, but unfortunately most people use it to their detriment, creating problems by conjuring worst-case scenarios they unknowingly project into their future.
it in the privacy of your mind with as much belief and gratitude as you can muster. Then watch the magic as you see and hear evidence of these thoughts becoming things over the coming days. The key to visualizing is to make it as realistic as if you’re living it now. Don’t worry about how it could come about, just focus on what you want as if you’ve already achieved or acquired it. Thinking thoughts that fill you with passionate, positive emotions while visualizing will draw it quicker. The focused thought will cause the circumstances of your life to rearrange to produce more of that elated emotion in your life.
Fortunately, you can use it deliberately to create what you really want in life, including health, wealth, and love.
For best results visualize daily, perhaps closing by saying, “this, or something even better, manifests for my highest good,” leaving the universe free to provide something even better than what your conscious mind can come up with.
Every creation, from a sandwich to a musical masterpiece, begins as thought. An idea creates an image of the form, which draws physical energy to itself, allowing it to manifest into the physical plane.
You can amp up your belief factor by taking some actions to make these visions for your future feel real. Visit a show home, test drive that car, or make a vision board of things you’ll enjoy while living your dream life.
To use this power to create your ideal life, follow these simple steps:
Visualize as vividly as you can -- see it from the end. Imagine yourself already there and before long, you will be.
1. Decide what you really want. This visualization is your blueprint, so feel into each aspect to ensure you’re creating what you truly want. Write it down, including lots of rich detail. 2. Find a quiet place where you won’t be disturbed for five to 10 minutes, then imagine your life as you’d like it to be. 3. Focus on your goal, using all of your senses to vividly imagine the situation unfolding just as you want it to – feel the feelings. Live
Merry ChristMas everyone!
Tax School is still available.
Alexandria Barker is a certified Infinite Possibilities Trainer. Contact her at AlexandriaBarker.com to explore your infinite possibilities! Thanks! Alexandria Live the joyous life you deserve!
AlexandriaBarker.com
Shirley French & Team Tax Specialists
New location
257 Pinnacle Street, Belleville
613-771-9555
11
wellness
Time-Saving Tips for a Winter Nutrition Re-boot Written by Natasha Turner, ND
Believe it or not—despite the assortment of mouth-watering, appetite-satisfying and carbsensitizing recipes in my books—I actually don’t like to spend a lot of time in the kitchen. Like many of you, my busy schedule just doesn’t permit it. Whether balancing work, school or family life (or all of the above), we all have the same twenty-four hours in a day, and often it feels like that’s not
12
enough. This can be a hard hurdle to clear when looking to shed a few pounds that may have accumulated over the summer—especially since a diet requires preparation and consistency to succeed. The good news is that there are some timesaving tips that will make preparing and sticking to your fall nutrition program a whole lot easier.
Purchase a portable blender. While I love my powerful Vitamix blender, I like to keep a smaller, inexpensive blender (like the Magic Bullet) at work and at my cottage, along with the key ingredients for a perfect smoothie. My selection includes whey protein isolate, frozen berries, a package of ground flaxseed or chia seed and a selection of sugar-free nut butters. If you don’t have access
wellness to a fridge or freezer, you can bring in fresh berries as needed, or skip them altogether. While ground flaxseed and chia seed should be kept in the fridge, most fibre alternatives can be stored at room temperature. Double up on recipes. Although recipes range from single servings to family size, you can always double or even triple the ingredients and freeze extras for later. As long as the caloric breakdown of the meals are fairly equal, such as the recipes listed in The Supercharged Hormone Diet, dinners can become lunches and breakfasts can even become dinners. Purchase a shaker cup and glass containers. Out of all my must-have diet essentials, a good shaker cup tops the list. They can be purchased at almost any health food store for under $10. If I know that I will be out of the house all day, I will put a scoop of protein powder in my shaker cup along with a little bit of ground cinnamon, a serving of chia seeds or non-psyllium fibre supplement and a tablespoon of almond butter. When I am ready for a meal, I just add water, shake well and drink. The almond butter becomes a tasty little “cookie” at the bottom of the shaker that can be eaten separately. I also recommend having an assortment of glass containers in which to store and carry your meals so you aren’t tempted to stray from the program. Although plastic containers are cheaper and lighter to carry, they can leach chemicals into your food. Cook protein in batches, twice weekly. Since most proteins will remain fresh for three or four days, I find it helpful to cook protein twice weekly in larger batches either using the oven, the grill, the crockpot or
the stove. Given that Sundays and Wednesdays are my slower days, I set aside a bit of time on these days to prepare the powerful protein punch that will keep my metabolism revving. While that is cooking, you can also chop up a large assortment of vegetables twice weekly so you can make a quick stir fry, top a salad or have a snack. Prepare snack options in bulk. You can be diligent in preparing your meals, but if you skip a snack you may find yourself being magnetically pulled to the vending machine at work once that midday slump hits. This minimeal will help balance your blood sugars so you avoid the dreaded “afternoon slump” that often makes us reach for junk food. This snack will also help you achieve greater weight loss, if this is your goal. Since the snack options I recommend below are so easy to prepare, you may find it helpful to prepare several servings and separate them into baggies or small glass containers that are easy to grab and go. If you are storing your snacks at work, be sure to replenish your inventory regularly. I usually keep a box of protein bars, a large bag of tamari almonds, a selection of low-fat cheeses and Greek yogurt at the clinic for easy access.
clearmedicine.com
My favourite quick and easy snack options: • 2 servings of Allégro 4% cheese with a piece of fruit and a few nuts • 1 organic apple with 1 tbsp (25 mL) almond butter • 1 serving of plain Liberté Greek or Goat Yogurt with one piece of your allowed fruits • ½ cup (250 g) berries mixed with ½ cup (250 g) ricotta cheese • 12 tamari-roasted almonds with ½ cup (250 g) blackberries • 2 boiled eggs with a handful of veggies • ½ cup (250 mL) hummus with veggie slices (such as cucumber, peppers and celery) • 2 to 3 slices of nitrate- and sulphite free turkey or chicken slices with 1 tbsp of almonds • 7 walnuts with a piece of fruit or ½ cup of berries • 2 large tomato slices, topped with 1½ ounces (45 g) Nu Tofu non-fat cheddar cheese alternative and ¼ of an avocado • 8 almonds and 1½ oz (45 g) Nu Tofu non-fat cheddar cheese alternative
Trending hot new product: Titan™ Mixer Bottle in Inferno Red Available at titanmixerbottle.com
• Mix ½ cup (250 g) Liberté Organic Plain Yogurt, ½ scoop whey protein isolate, 3 walnuts or 5 almonds, and ¼ cup (125 g) raspberries or blackberries • ¼ cup berries with ½ cup cottage cheese, with 1 tbsp almond slivers, mixed together.
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
13
shopsommerville
the Frock Shop ltd Fashion Boutique All Your Looks - Just One Place! Fabulous Fashions for LESS
j Special Occasion Dresses & Bridal j Casual & Cruise Wear j Jewellery & Accessories Visit our shared location 6835 Highway 62 N. Sommerville Centre, Belleville 613-779-1200
Hours Monday - Saturday 10-5, Sunday closed
613.967.1817
sommerville Centre 6835 hwy 62 N
14
4everexpressions.ca
wellness
Spruce Up Your Winter Written by Tamara Segal, Registered Herbalist
In these northern winters when hibernation prevails, it can be challenging as a human to carry out the day-to-day tasks of modern life. Sometimes we want to hibernate too! Waking up in the dark each chilly morning to face a day’s work can certainly make one want to stay in bed and sleep the winter away. Keeping spirits lifted and bodies in good health can be challenging, and we can all use a little extra support in winter. I’d like to suggest a source of winter support that grows all around us: our majestic spruce trees! Symbols of strength and endurance, conifers know how to get through the winter with robust exuberance. Spruce (Picea species), a widely available conifer, provides a locally foraged source of nutrition when we may actually need it most. Spruce trees bring up vitamins and minerals from their deep roots into their leaves, cones, twigs, bark and sap, helping them to thrive through every season. They provide enough sustenance for themselves that some of it can be shared with us humans, lending us not only endurance, but wellness and joy.
Rich in vitamins A and C, chlorophyll and carbohydrates, along with many other conifer trees, spruces have been widely used by First Nations people in this part of the world for winter sustenance. The green needles, cones, pitch and young twigs all support immune health, fight off bacteria and provide the body with warmth and nourishment. The small young cones on both white and black spruce trees can be munched in the winter on forest walks for a burst of flavour and nutrition. In the spring, the tender new light green tips found at the ends of each branch can be either used fresh or dried to make a delightful citrus-flavoured tea. I’m always careful to harvest just a few from each tree however, ensuring that I leave most of the tips to mature since they are important for the tree’s growth and nourishment. In the winter, the mature needles as well as the younger twigs and cones can be harvested and used in the same way. Their flavour may be somewhat stronger than that of the young tips but it is still agreeable. To make spruce tea, I pour one cup of freshly boiled water over one teaspoon of fresh or dried needles,
tips, young twigs and/or cones. I let this steep, covered, for 10 to 15 minutes before straining and drinking. Honey can be added for additional immune support and sweetness. Spruce tea helps to lift the spirits and warm the core while fighting off pathogens with gusto. It is calming to the system and can help induce restful sleep. For sore throats, coughs, bronchitis, pneumonia or respiratory congestion, spruce tea acts as an expectorant, cleansing and opening the airways. A strong brew poured into a hot bath helps calm the system and soothe aching muscles and joints. One key ID tip for spruce is that has rounded four-sided needles. If you can roll a needle over your fingers, it’s a spruce needle. Identifying the various species of spruce is best done with a guide. All spruce species here are similar in nutritional and medicinal qualities; however, once you’ve identified the spruce genus, you can feel safe using any of its species for your winter wellness support.
hawthornherbals.com
15
food
Kombucha Tea My home experiment Written by Carolyn Coffin
Even if you have no idea what it is, chances are you’ve at least heard about kombucha lately. Here’s a true story. I literally had to hear about kombucha from 10 different reputable sources before having any part of learning more. And now I’m totally hooked! What the heck is kombucha? Sometimes referred to as the tea of immortality, the tea of long life, or nature’s original soda, kombucha is simply fermented tea. When it comes to healthy liver function and detoxification, strong immune systems, and happy gut bugs, this carbonated elixir really is your friend. Humans have been fermenting food and drinks for thousands of years, but since the recent explosion of research into the human microbiome, the scientific community is now validating that which humans have understood innately about kombucha for centuries. When it comes to human health, gut health is paramount. Brewing the “booch” at home: I kept on hearing about how easy it is to make your own kombucha at home, but I wanted no part of it. The SCOBY (symbiotic kombucha culture of bacteria and yeast) was weird. I thought it would climb out of the jar and hurt me. The whole idea was way too far outside my comfort zone.
16
But my thirst quickly outgrew my budget! Paying almost $20 for six bottles of GT’s Kombucha at my local big box store every week finally gave me the motivation to overcome my silly fears. The best resource I found was Kombucha Kamp, whose mission is “to change the world one gut at a time by helping people ferment food and drinks safely at home.” Its hilarious founder, Hannah Crum, affectionately calls kombucha “the booch.” I couldn’t stop laughing when I heard that. So pop on over to Kombucha Kamp for all the step-by-step instructions, but here’s the process at a glance. The only tricky bit is finding a SCOBY and the starter liquid. You can get this from someone you know who is already brewing kombucha (I got mine from my brother), or order online from Kombucha Kamp (US), Pyramid Ferments (Canada) or Sprout Master (Canada). Ingredients for one gallon of kombucha: • 4 cups water • 4-6 tea bags (green, black, rooibos, and/or white tea work best) • 1 cup white sugar • 12 cups cold purified/bottled water • SCOBY (symbiotic culture of bacteria and yeast) • 1-2 cups of starter liquid from the top (bacteria-rich) • 1 gallon brewing vessel (mason jar)
• Cloth cover (t-shirt, coffee filter, no cheesecloth) • Rubber band. Preparation: • Boil 4 cups of water; • Add tea bags and steep for 15 minutes; • Remove tea bags; • Add sugar and stir to fully dissolve; • Transfer to large brewing vessel; • Add purified water leaving a few inches at the top for breathing room and wait until it reaches room temperature; • Add the SCOBY and starter liquid; and • Secure cloth cover with rubber band. • Leave in a warm location out of direct sunlight. Do not disturb for seven days. Insert a straw and take a sip. If too tart, then reduce brewing cycle next time. If too sweet, keep tasting daily until optimum flavour is reached. Drink only four to eight ounces on an empty stomach to start, and gradually begin drinking with meals as your body gets used to it. And that’s all there is to it folks. For just a fraction of the price of store bought varieties (yet all of the health benefits), you could be sipping on your own natural bubbly by next week. What are you waiting for? Now I want to hear from you. Have you ever made your own kombucha, and how was the process?
eatrealfoodacademy.com
food
How I Prepare for Flu Season Written by Dr. Michelle Durkin, ND
We’ve made it to that season again…flu season. We’ve all been brainwashed to start dreading it instead of preparing properly. Let’s think differently this year. I had posted this on our Facebook page last year and it received some of the most likes we had all year so I thought I would share it with you here. “The flu is not a season. It is an inability to adapt due to decreased sun exposure and water intake, combined with increased sugar intake and stress.” Do you think it’s a coincidence that so many kids get sick right after Halloween? I think not. So, what do I do to prevent colds and flu at this time of year? 1. Go to bed on time. 2.
Drink more warm water and lemon and avoid sugar. Soup becomes one of my favourite breakfast foods. Yes, breakfast.
3. Take my vitamin D and probiotic. Now, is it still possible to get sick once in a while even when you are doing all the right things to help prevent it? Sure. This usually happens to me when I have had too much on my plate for too long without having a break.
Despite all the fear mongering media messages out there, it can actually be good for the immune system to fight off an infection once in a while. So if you do get sick, support your immune system properly so that it can do its job and do it well.
1.
Pascoleucyn – this homeopathic preparation by Pascoe Canada can be used to treat colds or flu. Just follow the acute dose for your age group on the insert.
3.
2.
IM Matrix – this herbal formula by CytoMatrix is great for sore throats especially. Take two caps, three times a day, for adults and half the dose for children if they can swallow capsules.
Now I would love to hear from you! What are some of your favourite ways to help out your immune system? Leave a comment on the Quinte Naturopathic Centre Facebook page or blog.
Here’s what I keep in my medicine cabinet just in case:
SilverPure spray – this colloidal silver spray by Designs for Health changed my mind about colloidal silver. Any other brand I’ve used before did nothing for me, but this one works great for any minor viral infections. It is also really easy to use with kids. Adults can use up to six sprays a day and children would be half that dose.
Did you like this article? If you did, feel free to sign up for my free newsletter, Doctor as Teacher Tuesday at quintenc.ca/blog
17
food
Improve Digestion with these Ayurvedic Remedies Written by Natasha Turner, ND
Whether your digestive irritation is slow motility (a fancy way of saying constipation), indigestion or food allergies, there are a few remedies that can ease your symptoms. Here are some of my favourites, which can be taken individually or in a combination supplement. 1. Add in aloe to alleviate digestive distress I often recommend that my patients add one ounce of aloe vera to their smoothies or a glass of water each day to keep things moving through their digestive tract and prevent constipation. It has gentle laxative properties and can sooth stomach irritation. Bottom line: Take a 500 mg capsule before or after meals or consume 1-2 ounces per day in your smoothies. Note that this shouldn’t be taken long term, but is a perfect adjunct to a
18
detox diet, or during times that you feel your bowels are stuck in the slow lane. 2. Get in some glutamine Although glutamine is often attributed to sports nutrition (to prevent muscle breakdown), it’s also a gut-healer. It’s been shown to maintain the intestinal villi, which are the absorption surfaces of the gut. One study (though done on rats) showed substantial protection of glutamine against aspirin-induced stomach ulcers in both the active and healed stages. A similar study found that the early administration of glutamine to severe burn patients prevented the complication of stress ulcers that commonly develop after extreme thermal injury. Glutamine at 400 mg four times a day for four weeks completely healed stomach ulcers in more than 90 percent of the patients taking it.
Bottom line: Take 1000-5000 mg daily on an empty stomach, such as before bed or add the powder to protein shakes. Decrease the dosage if you experience constipation, or increase the dosage to treat diarrhea (up to 10-20 grams per day can be used for this reason). 3. Reduce stomach inflammation with turmeric Turmeric (known as curcumin in Latin) is well known for reducing inflammation — even beyond just joint pain. This wonder-supplement can reduce ‘substance P’ in the body, which is the pain receptor neurotransmitter. It also stimulates the gallbladder to produce bile, which can improve digestion and reduce bloating and gas. One double-blind study found that patients who took curcumin for ulcerative colitis (an inflammatory condition of the colon) along with medical treatment, had a lower rate of relapse than those who
food
received medical treatment alone. It is thought to increase mucin content of the stomach, thereby preventing ulcerations and improving symptoms of gastritis, irritable bowel syndrome and colitis. Bottom line: While curry powder contains turmeric along with other spices, the amount of curcumin in curry powders is variable and often relatively low, so I recommend taking it in supplement form. Consume 1-3 capsules per day on an empty stomach (such as on rising or before bed) of the curcumin from AOR (I found this to be the most effective choice in clinical practice). 4. Dig up the DGL form of licorice While childhood visions of this candy may pop into your head (and with that, whether black licorice makes you drool or cringe), the deglycyrrhizinated (DGL) version has medicinal values. This form has the ingredient that can cause high blood pressure and water retention in some individuals removed, while leaving the stomach soothing part intact. Licorice root is known to
TIM DAVIDSON
HEARING SERVICES Carrying on Tim's name with pride. Registered ADP, WSIB, DVA
Now in our 12th year of business
increase the production of mucin which protects your gut lining against excess stomach acid. According to the University of Maryland Medical Center, one study found that 100 people who consumed deglycerrized licorice extract for six weeks experienced improved stomach ulcer symptoms. Bottom line: You can opt for a lozenge or chewable form, taking 1-2 before meals or consume 250-500 mg of the supplement form per day. 5. Tame tummy issues with triphala Triphala is a standardized blend of three fruit extracts — terminalia chebula, terminalia belerica and emblica officinalis — in equal proportions. It is an ayurvedic herbal blend commonly used for supporting intestinal detoxification, occasional constipation and overall colon health. Research has found that this popular herb also displays antimicrobial activity – in other words, it has the ability to fight off certain types of bacteria as nature’s own antibiotic. In India, triphala is employed for everything
3 3 3
Local Family Owned ✔ Local Family Owned ✔ Latest in Technology Latest in Technology ✔ Blue Tooth Products Available Home Visits Available ✔ No Hidden Fees or Contracts
from headaches and anti-aging to anti-inflammatory and blood sugar balancing. One study found that triphala demonstrated anti-cancer effects. Researchers administered the supplement to cancer-afflicted mice, at a dose of 100 mg per kg of body weight, for seven days. After one week, lab analysis showed significantly less growth in cancerous cells in mice that were administered triphala. Bottom line: With a strong balancing effect at low doses (such as 1 gram a day) it tends to treat diarrhea, while higher doses (up to 4 grams a day) can treat constipation. Most maintenance doses are around 1-2 grams per day.
drnatashaturner.com
3 3 and performed by a 3 90 Day Trial Full Money Back Guarantee Hearing Instrument Specialist Hearing ✔ Home Visitstests Available ✔ Hearing testing available No Hidden Fees or Contracts
Ask about other promotions and discounts Email:us tdhearingservice@gmail.com Open Email: tdhearingservice@gmail.com y a Saturd Bay View Mall | 470 Dundas Street East | Belleville t: 613.966.6653 tollfree: Bay View Mall |1.866.608.9990 470 Dundas Street East
follow us on
| Belleville
t: 613.966.6653 | toll free: 1.866.608.9990 19
food
Still SAD? (Standard American Diet)
Countdown to a healthier diet in 2017 If you follow the Standard American Diet (SAD), you already know that it’s a diet heavy on red meat, pork, foods made from dairy or cow’s milk, processed foods laced with dangerous chemical preservatives, colourings, vitamins and flavour enhancers. Or do you? The Standard American Diet is also made up of fried foods, foods cooked with high heat and microwaves, and foods made with white refined sugar and flour, and very often, foods that contain high fructose corn syrup. This identifies only a few of the problems with the SAD. It also includes all kinds of fruit and vegetable juices whose nutritional value is destroyed by pasteurization (treatment with high heat that destroys all enzymes and most nutrients.) Not to mention how many of these juices contain large amounts of added sugar, high fructose corn syrup or dangerous artificial chemical sweeteners and preservatives. The Standard American Diet contains insufficient quantity and variety of fresh fruits and vegetables.
20
food
Making healthier food choices is not as difficult or as expensive as you may think. You just have to be prepared and committed to doing your research, introducing healthier food choices and ultimately pairing back or eliminating foods that follow the SAD. Being informed is the first step. Here are some options as food for thought:
Paleo
The paleoithic diet has become increasingly popular over the past year through its association with CrossFit, but this way of eating has been around for thousands of years. The main idea behind this diet is that you eat foods in their most natural state, such as meat, eggs, vegetables, tubers, berries, fruits, nuts, seeds and healthy fats (coldpressed coconut oil and ghee). You avoid eating dairy, legumes, all grains and processed foods because nature does not provide these foods in a way that is easily attainable to eat. The paleo lifestyle heavily promotes eating organic foods, grass-fed beef, free-range poultry and eggs, DHA fish oil, substantial amounts of healthy fats, UN-processed foods and no sugar. It also encourages individuals to be active and to find time to enjoy the outdoors and become one with their body.
Vegetarian
This diet has been practiced for centuries throughout the world, but gained popularity in the United States during the 1980s. The idea is not just eating healthier for your body, but also for the planet. Strict vegetarians do not eat any type of meat, such as beef, pork, poultry, wild game or fish. They still consume by-products of animals, like eggs, milk, cheese, yogurt and kefir, which are a form of protein. Tofu and various grains are also heavily encouraged with this diet. Taking on a vegetarian lifestyle usually leads people to become more aware of our Country’s food system and is a great way to transition into a vegan diet.
Vegan
Becoming a vegan is not just about the food you eat, but it is also a lifestyle. Vegans abstain from consuming any kind of animal product or by-product. Therefore, the bulk of their diet consists of vegetables, fruits, nuts, seeds, legumes, grains, fermented foods, and soy-based products (soy should be consumed in moderation). They also choose to not wear clothes manufactured from animals (fur and leather) and use products not tested on or exploitive of animals. Veganism has gained popularity over the past 10 years and goes beyond what you put on your plate. There are many organizations teaching about the effects factory farming has on the planet and showing the world what is going on with our over-consumption and mass production of products. Veganism has also become popular among athletes.
Raw Foods
This style of eating consists of foods that are 100 percent raw, mainly fruits and veggies, or food that is not heated above 118 degrees. Eating mostly raw is usually related to being 100 percent vegan, but there are many people who follow a raw foods diet and also consume raw, organic, unpasteurized milk, and raw meat and eggs. Practicing a raw foods lifestyle is a great way to detoxify and cleanse your system. Because the food is not being cooked or heavily processed, your body will assimilate all of the nutrients, enzymes, vitamins, and minerals for quicker absorption and energy. With any style of eating, choose organic fruit and vegetables, organic grass-fed beef, organic free-range poultry and eggs, and products that source organic and fair-trade, minimally processed ingredients. Be smart when shopping and do your research on companies and products and always make sure to support your local organic grocery store and farmers’ market as much as possible. Practicing a healthy lifestyle through the foods you eat will transfer to a better overall well being for your body, mind and soul. For more information click through to: · thepaleodiet.com · vegetariantimes.com · vegan.com · fullyraw.com
21
products
new & now
Braun – Silk-épil 9 Wet&Dry Epilator Concerned about your disposable razors piling up at the landfills? Try Braun’s Silk-épil 9 Wet&Dry. This cordless, rechargeable epilator can be used dry or in the shower or bath; it’s 100% waterproof. Wide pivoting head, multiple attachments and MicroGrip Tweezer Technology - Enjoy long-lasting smooth skin for up to four weeks. Available at ca.braun.com MaskerAide™ – A Very Radiant Gift Set The perfect winter-themed box set of MaskerAide’s 6 eco-friendly facial sheet masks. Each fibre sheet mask is soaked in a highly concentrated Argan Oil based serum, and infused with vitamins and nutrients. All masks are free of: parabens, harsh dyes & pigments, mineral oils, artificial fragrances, benzophenone and glycerins. Available at maskeraide.com
WelleCo – AERIN X THE SUPER ELIXIR™ Icons, Elle Macpherson and Aerin Lauder, have collaborated to bring you the gift of well-being this holiday season with THE SUPER ELIXIR™ Alkalising Greens formula in a breath-taking, refillable limited-edition gold caddy. Alkalising Greens is vegan friendly, glutenfree and free from synthetic ingredients. Made using premium, cold pressed bio-live ingredients derived from organic wholefoods - it is all you need to keep your body in an optimal, healthy alkaline range. To learn more and shop, visit welleco.com
Kit and Ace – Liberty Jacket in Black/Charcoal Stay warm this winter! The Liberty Jacket has a soft, brushed fleece lining as well as a down-panelled body and neckline; adding an extra layer of warmth for our cold Canadian winters. Additional colours are available. Visit kitandace.com to find a store near you or shop online
PARTYSKIRTS by Lauren & Mariel – Emerald Lady Length Dress up the holiday season with a festive silk party skirt. 100% Silk Taffeta. Additional colours, styles and prints are available. Made in Vancouver. Available at partyskirts.com 22
products
new & now
BRAVE Leather – Ann Shearling Bucket Bag in Grey Step up your bag game with this stylish bucket bag. This handbag features BRAVE’s vegetable tanned salvage leather that is hand burnished and hand stained, as well as genuine shearling. Additional colours and styles are available. Made in Canada. Available at braveleather.com ZWILLING J.A. Henckels - TWIN® Four Star 11pc Block Set Featuring one-piece SIGMAFORGE® construction knives with FRIODUR® ice-hardened blades for a lasting cutting edge housed in a beautiful natural wood block. Visit zwilling.ca to find a store near you or shop online
KitchenAid® - Artisan® Mini Stand Mixer in Hot Sauce 25% lighter. 20% smaller. With all the power of the KitchenAid® Classic™ Stand Mixer. We know what you’ll be asking Santa for this year. Visit kitchenaid.ca to learn more and find a retailer near you
Lumière de Sel - “Natural Shape” Himalayan Crystal Salt Lamp Purify the air and reduce electromagnetic pollution in your home naturally with a Himalayan Crystal Salt Lamp. When the salt of the lamp is heated it produces negative ions reducing airborne bacteria and dust, improving mood and concentration and positively effecting our overall well-being. Available at well.ca Dyan Perry Lifestyle Editor
23
fitness
Bosu Body Blast! Written by Jacquie Blanchette, Fitness Editor
Improve your balance, cardio and upper body/lower body/core strength with this awesome workout utilizing just one fantastic tool. Exercising with the bosu half ball (acronym for BOth Sides Up/Utilized) will force your body to use numerous core and stabilizing muscles to balance, so you’ll get a workout right down to your toes! You may find that doing this workout in bare feet provides more stability. Perform a light warm-up of walking outside or up and down your stairs to get your muscles warm and joints lubricated. Depending on your fitness level, perform 10-20 reps of the following exercise in a circuit style; you want to reach muscular fatigue each time you do a set. Repeat 2-3 times/sets for a total of 20-30 minutes. Be sure to stretch when you’re done – that’s the best part!
Bosu burpee: Hold the bosu with the dome side out and press overhead. Then squat down and place the dome on the ground and jump or step back to a plank position. Do a pushup! (knees or toes). Step or jump feet back up to the bosu and stand up ready to press overhead for rep number two. Great full body exercise and cardio burn!
Squat balance: Stand on the bosu with feet hip width apart (feet further apart provides a wider base and more stability). You can grab a staff/broom handle for balance if you need it. Squat down as low as you can with proper form making sure that your knees point in the same direction as your toes. If you’re feeling pressure in your knees, you may not be hinging your hips back enough. Stand back up, make sure you have your balance, and repeat. Great lower body and core exercise; you’re even strengthening your ankles, the arches of your feet and the muscles in your toes!
Bicycle crunches: Lay face up on the bosu with your lower back close to the top of the ball (finding your balance point is the tricky part). Then perform bicycle crunches from side to side by drawing your opposite knee and elbow together. Think of rotating your torso rather than rotating your neck. You can always do this one on the floor until you feel stable enough to do it on the bosu.
*Always check with your doctor before making any major changes to your exercise regime. 24
fitness Rock’n’knees: Place the bosu dome face down and assume a plank position; this may be enough for you! Once you’re able to hold this for a minute then progress to trying mountain climbers: drive your right knee to your right elbow and then repeat on the left (don’t let your hips pop up or dip down). The final progression is to perform one mountain climber on each side and then rock your hands towards the floor from one side to the other keeping your arms straight and core tight; this is one rep. Once you’re able to progress to the final version, you’re a superstar!
Reverse lunges: Stand on the bosu with your feet hip width apart. Step your left foot behind you, but keep most of your weight on your right foot (the one on the bosu). Lunge down as low as you can with good form; be sure not to let your knee shoot forward. Step back up on the bosu and reset your balance before repeating on the other side. Another great lower body and stabilizer exercise.
Prone opposite knee and leg lift: Put your hands on the floor under your shoulders and set your knees about hip width apart on the bosu. With a neutral spine and core engaged, reach your right arm forward with your thumb up and your left leg back, hold for a 2-3 second count and then reset in the starting position. Regain your balance and then repeat on the other side. If you find this a bit tricky, you can keep both hands on the floor and just focus on alternating leg lifts to start. This is a super exercise for spinal stability and lower back muscles. Jacquie can be reached at www.bodyshopxco.com
Build your own Bosu: Bosu® Home Balance Trainer Available at bosu.com
25
fitness
Little Hill, Big Heart Written by Hannah Brown
Located between Trenton and Frankford in the picturesque village of Batawa, Batawa Ski Hill is a natural landmark overlooking the surrounding community from its 200-foot peaks. The only ski hill in the area, Batawa attracts ski and snowboard enthusiasts from within a 100-kilometre radius.
that so many people already bring to the hill.”
new event series focused on local food, wine and beer.
This year, Batawa’s Snow School will offer kids’ camps in the evenings, in addition to their suite of weekend lesson offerings. Brian touts this as a great opportunity to get outside as a family after school and work.
Since being founded in 1959 by employees of the nearby Bata shoe factory, the ski hill has become a fixture for outdoor winter recreation. The hill offers nine runs that range in difficulty from beginner to expert, and includes a terrain park full of jumps, jibs and rails for skiers and snowboarders to practice their tricks.
“Drop the kids off for a lesson and get out for a few runs yourself,” encourages Brian, “The fresh winter air is invigorating after a day spent indoors.”
Even in the face of ever-warmer Southern Ontario winters, Batawa remains a prime locale for snow sports. The hill is equipped with a state-of-the-art snow making system and Operations Manager Danny MacDuffie is one of the most experienced snowmakers in the province.
Since a powerful LED lighting system was installed in 2013, night skiing has become increasingly popular in Batawa. This year, Batawa Ski Hill has significantly reduced the cost of night passes, aiming to draw more guests on winter evenings. “We want to make skiing as accessible as possible to families in the area,” says Brian Diedenhofen, Batawa’s new General Manager. “Our goal is to nurture the sense of community
26
The Snow School offers lessons to skiers and snowboarders of all ages and abilities. Kids’ camps, private lessons and beginner packages are offered throughout the winter. A crowd favourite is the Ladies’ Night program, which combines ski and snowboard lessons with socializing and appetizers. Batawa Ski Hill hosts a variety of special events throughout the winter, including family and military days. This year, Chef Nelson Bridger, Batawa’s Food and Beverage Manager, is partnering with local breweries and wineries to launch a
“I’ve stopped relying on Mother Nature for snow,” laughs Danny. “As soon as it gets cold enough, I’ll start blasting the hill with a good base of snow and any powder we get on top of that is a bonus.” As we wait for colder temperatures to arrive, Batawa Ski Hill staff are busy preparing for opening day on December 17th. Technicians are calibrating rental equipment, the chairlift is undergoing final inspections, while special event planning is well underway. “We’re making sure everything is ready to go for the start of the season,” promises Brian. “It’s going to be another fun winter at Batawa Ski Hill.”
quinTe sporTs & wellness CenTre a plaCe where everyone is welCome! Join us this winter - Programs for all ages, abilities, and interests. No Membership Fees, only pay for what you use. Children: Weekly programs for Toddlers, Preschoolers, Ages 6-9 years, Pre-Teens, & Youth (13+) • Dance, Arts, Theatre, Music, Science, Sports, Fitness, Swim, or Skate • PA Day Camps, Winter Holiday Camps • Home Alone & Babysitting Courses • Preschool Room & Youth Room ALSO: Parents workout or take a class and use our Child-Minding services
Adults: • Stay warm - walk/run on our FREE indoor track • Workout in our studio for as low as $2 per visit • Personal Training, Fitness, Sports, Dance, Tai Chi, Qi Gong, Meditation, Yoga • Therapeutic Programs: Stroke, COPD, Cardiac Care, Diabetic Exercise
Seniors: • Belleville’s 50+ Centre: Activities for only $5/year • Daily Health & Wellness classes geared just for Seniors
Try someThing new This season. Call To regisTer: 613-966-4632 or visiT www.qswC.Ca
27
fitness
The Top Ten “Deskercise” Stretch Routine Workplace stretching can improve pain, flexibility and – even better – your mood. Take that, mid-day slump! 1. Gently pull each elbow to the opposite side overhead 2. Remaining seated, extend your legs and reach for your toes 3. Hug one knee at a time, pulling it toward your chest 4. Clasp your hands in front of you, and lower your head in line with your arms 5. Raise both shoulders at once up toward the ears, and lower 6. Clasp hands behind your back, push the chest outward, and raise the chin 7. Cross your legs and alternate twists towards the back of the chair or ball 8. Lean your head forward and slowly roll side to side 9. Gently pull your head toward each shoulder 10. Clasp hands together above the head, stretch upward
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 28
29
family strategies
Symptoms and Treatment for Plantar Fasciitis Written by Liz Grant
Plantar fasciitis is a painful inflammation of the tissue on the bottom of your foot between the ball of your foot and the heel. It is called the plantar fascia and it is a thick, fibrous band of connective tissue. When placed under excessive stress, the plantar fascia stretches too far and tears, resulting in inflammation. This stress can build up gradually, or it may be the result of a sudden occurrence. The most common causes include: * Weakened arches from either flat feet (pronation) or high arches (supination)
* A sudden increase in activity, or change in workouts * Increased weight gain, either from obesity or pregnancy * Poorly fitting footwear, ie flip flops or high heels.
TREATMENT For mild cases of plantar fasciitis, it may be enough to stretch more frequently, build more rests into your routine, and ensure you have proper footwear.
SYMPTOMS The main symptom of plantar fasciitis is heel pain when you walk, particularly first thing in the morning. This is because the fascia is held in a shortened position all night when you sleep, and when you put your full weight down on the foot first thing in the morning, the tissue is under a sudden increased stretch and causes the fascia to be extremely painful. This will cause you to limp for the first few steps, until the fascia slowly stretches out again. A cycle then begins with pain every morning or after sitting for long periods; a sudden increase of pain with weight bearing, and then fading as you walk or gently stretch the fascia out. This painful cycle can last for months or even years, because the fascia begins to get thicker and thicker with scar tissue.
In more severe cases, you may need to seek the advice of a health professional. A few tips may help: * Never go barefoot in your home, find a comfortable pair of shoes with extra cushion * Avoid worn-out shoes and if running, try to run on a soft surface * Consider switching your workouts to non-weightbearing activities such as swimming, or cycling * Ice when painful, and heat before your stretches to increase the elasticity of the tissue. If your symptoms persist, your provider may suggest physiotherapy. The goals of physiotherapy are to help reduce the inflammation through various treatment modalities, stretch out the tight plantar fascia and then strengthen the lower leg muscles to help stabilize the ankle and heel. Sometimes taping the arch is beneficial, as is a change in footwear, and the use of orthotics. In particularly chronic cases, the use of shockwave therapy has been hugely successful. Cortisone and surgery are rarely considered. For further information on plantar fasciitis, you can go to www.physiotherapy.ca or contact a local physiotherapy clinic for treatment.
quinteortho.com
30
family strategies
A Big Step Forward for Victims Written by Kris Bonn, Bonn Law
On March 9, 2016, Bill 132, Sexual Violence and Harassment Action Plan Act (Supporting Survivors and Challenging Sexual Violence and Harassment), 2016 received royal assent. This means that, as of now, there are no time limits for victims to sue for sexual assault, domestic violence or child abuse. In most cases in Ontario, a plaintiff must start a lawsuit within two years of when the act occurred. There is a narrow exception for cases where the plaintiff could not have known about the case and in those cases the twoyear time limit starts to run from the date the plaintiff knew or should have known about the act or omission.
against them for many years – even though they knew of the abuse, they still are not able to take the necessary steps to start a legal action. Bill 132 eliminates the risk to plaintiffs that valid claims will be dismissed for being out of time. The one caveat is that where the perpetrator has died, the Trustee Act may still impose a two-year limitation period from the date of death to bring an action against the estate of the perpetrator. If you are the victim of sexual assault, domestic violence or child abuse and the perpetrator has died, make sure you consult with a lawyer immediately.
For many victims of sexual assault, domestic violence or child abuse, this two-year time limit was a significant hurdle to obtaining compensation for the devastating harm caused be the perpetrators.
These changes are retroactive, meaning that Bill 132 applies whenever the acts occurred and if the limitation period had previously expired, the case can now be revived (unless of course the case has been settled or determined in a court).
For many reasons, victims may not be capable of seeking civil compensation for abuse perpetrated
Bill 132 also makes an important change to the time limit for victims
to bring claims for compensation to the Criminal Injuries Compensation Board (CICB). Under the Compensation for Victims of Crime Act, victims of crime may apply to the CICB for compensation. The board can make a lump sum award of up to $25,000 to a victim of crime. There is no pre-condition of a criminal conviction or even criminal charges filed for the victim to apply for compensation. There was, however, a two-year limitation period to make the application. Bill 132 eliminates the two-year limitation to apply for compensation. Bill 132 is a welcome change. It provides more access to justice for the most vulnerable in our society. There will no longer be a need for these victims to justify why they waited to bring a claim for compensation. Many victims already suffering from self-blame can now feel more confident in coming forward to pursue justice.
bonnlaw.ca
31
mindfulness
Suffering in Silence: The truth about the “mummy tummy” and pelvic floor issues Written by Dr. Andrea Sorichetti DC, B.Sc, B. PHE, D.Ac, ART Chiropractor, Medical Acupuncture & Active Release Provider
Women are under immense pressure to get their bodies back in shape after having children. Because of this, there has been an exponential growth in the pre- and post-natal fitness industry. The problem is that the majority of fitness classes and mommy bootcamps for women and new moms involve exercises that are extremely problematic for women’s abdominal and pelvic floor muscles. Women are under the impression that in order to get rid of their so-called “mummy tummy”, they need to do millions of crunches, sit-ups and core training. This is entirely wrong. In fact, sit-ups, crunches, v-ups, leg lifts, and even planks can exacerbate these issues and lead to lower back pain and pelvic floor dysfunction. What causes a “mummy tummy” and why crunches won’t help Most mothers are aware of the term “mummy tummy”, which is the pooch around the belly button that never seems to go away no matter how many core workouts, cleanses or diets one does. The reason the “mummy tummy” is so difficult to get rid of is because it is not just a layer of fat that can be shed, it is much more complex. Diastasis Rectus Abdominis is the medical term that describes separation of the outer abdominal muscles (rectus abdominis) at the midline (see Figure 1). During pregnancy, hormonal changes
and the growing fetus contribute to a stretching of the abdomen and a separation of the abdominals. It does not matter if you carry a smaller baby, have a larger torso, or have great tissue with no stretch marks, 100 percent of women in their third trimester have some degree of abdominal muscle separation/ diastasis recti (Mota et al., 2014). Even women with flat stomachs and no pooch have diastasis recti postpartum. In fact, athletic women commonly suffer from diastasis even if they have never been pregnant. The athletic population will often report a doming or coning in the centre of their abdomen when sitting up in bed or while doing crunches or sit-ups. Believe it or not, diastasis recti can also been seen in men. Signs of diastasis rectus abdominis include: • Bulging or doming in the middle of the abdomen with crunches, sit-ups • Protruding abdomen • Loose hanging tissue around the lower abdomen • Low back, hip, pelvic or groin pain • Urinary leaks with coughing, sneezing, jumping, running, etc. • Constipation and/or bloating.
F i g u re 1. D i a sta s i s re ctu s a b d o m i n i s i s th e s e p a ra ti o n o f th e a b d o m i n a l m u s c l e s a t th e m i d l i n e o f th e a b d o m e n. Th i s c a n a f fe ct b oth m e n a n d w o m e n.
32
mindfulness
Diastasis rectus abdominis can be made worse by the following: • Multiple pregnancies • Chronic coughing • Increased strain from lifting heavy objects • Improper abdominal or core exercises (full sit-ups, excessive crunches, leg lifts, etc.) • Poor posture and alignment • Constipation that leads to straining when going to the washroom. The problem with crunches and sit-ups Many believe that doing crunches and sit-ups will improve their core strength and ultimately help their lower back pain. Wrong. Crunches load your spine at an equivalent of 340 kilograms of compressive force—that is almost 750 pounds! This extreme load through the spine can exacerbate and even cause lower back issues. Crunches and sit-ups only target the outer layer of abdominal muscles and hip flexors, which are not part of the true core. Crunches and sit-ups cause downward pressure on the pelvic floor and outward pressure on the abdominal wall, which can worsen abdominal muscle separation. The pelvic floor is a layer of muscles and connective tissue that spans the bottom of the pelvis and supports the pelvic organs (bladder, bowel, vagina, rectum). After pregnancy, many women suffer from pelvic floor dysfunction and experience incontinence, pelvic pain, pain during intercourse, and even pelvic organ prolapse (when pelvic organs
drop into and even protrude out of the vagina or rectum). Research has shown that over 52 percent of women with pelvic floor dysfunction have diastasis recti (Coldron et al., 2008). Most women are unaware of their diastasis after giving birth and are so focused on getting their bodies back that they opt for mommy bootcamps and intense fitness classes where the major focus is so-called “core training”. These women are doing excessive sit-ups, leg lifts, v-ups and basically crunching their way to pain and dysfunction. It is not surprising that we are seeing a massive increase in the number of women suffering from lower back pain, pelvic pain and pelvic floor dysfunction. It is NOT normal to leak when you sneeze, cough or jump. It should not be a humorous thing that women joke about and brush off either. This is a clear sign that you need treatment from a trained professional for pelvic floor dysfunction and diastasis recti. Unfortunately, most women turn to kegels and pelvic tilts and suffer in silence. The problem is that 65 percent of women do kegels improperly and often over train their pelvic floor musculature, which can worsen their conditions (Lee, 2014).
pre- and post-natal care. Treatment in the form of posture and alignment work, breathing exercises, pelvic floor and deep core training can help diastasis recti and pelvic floor dysfunction. Ideally, women should begin proper pelvic floor exercises and deep core training during their pregnancy. Ensuring the women’s pelvis is in proper alignment and that ligament tension is balanced within the pelvis is crucial in reducing strain and trauma to the pelvic floor during childbirth. Women should work to restore and re-train their pelvic floor and deep core musculature after birth in order to prevent low back pain and pelvic floor dysfunction. It is never too late to start restoring and rehabilitating your body. My hope is that this article will shed light on the problems with the preand post-natal fitness industry and empower women to speak up and get help.
Dr. Sorichetti would like to note that not all fitness classes and mommy bootcamps are the same. She works closely with various fitness professionals in the Quinte area to ensure her patients are exercising and rehabilitating properly.
The solution Spontaneous healing of diastasis recti only occurs in the first eight weeks post partum, after that intervention is needed (Coldron et al., 2008). The first step in treatment of diastasis recti and pelvic floor issues is proper examination by a trained professional specializing in
33
eco
Food Security is Important for Humans and Other Animals David Suzuki is a scientist, broadcaster, author and co-founder of the David Suzuki Foundation. Written with contributions from David Suzuki Foundation Science Projects Manager Rachel Plotkin.
As leaves change colour and drop from the trees and a chill in the air signals the approach of winter, many of us are thinking of the fall harvest and hearty soups and dishes that will soon warm our bellies. Not everyone is lucky enough to enjoy such thoughts. About four million Canadians — including more than a million children — lack food security, defined as reliable access to a sufficient quantity of affordable, nutritious food. In Canada, people from low-income households as well as Indigenous communities are the most likely to suffer from food insecurity. Fruit, vegetables and other fresh 34
food must often be flown into remote Indigenous communities, leading to alarmingly high sticker prices that make healthy diet choices unaffordable. A 2016 report by Food Secure Canada found the average monthly cost to feed a family of four in three remote northern reserve communities of Fort Albany, Attawapiskat and Moose Factory is $1,793.40, based on 67 standard food items (the Revised Northern Food Basket), and that on-reserve households in Fort Albany must spend at least half their median monthly income on a basic nutritious diet. Food insecurity takes on an even starker meaning in the community of Grassy Narrows, Ontario. In the 1960s,
the provincial government allowed a pulp and paper company to dump more than 10 tonnes of mercury into the Wabigoon River system. Despite recent science showing it can be cleaned up, the government has refused calls to remedy the situation. Toxic mercury levels still exist in the watershed which travels up the food chain bioaccumulating in fish that Grassy Narrows community members rely on for subsistence. Consumption of toxic fish has resulted in high rates of mercury poisoning, affecting not only community members’ food choices, but also their rights to carry out traditional livelihoods. Sadly, it’s not just humans who are affected by mismanagement of
eco
food systems and the ecosystems of which they are a part. Wildlife feel the impacts as well. The primary threats of habitat loss and degradation faced by some of Canada’s at-risk species are compounded by food insecurity. Take the monarch butterfly. Its caterpillars’ sole food source is milkweed, yet milkweed has long been eradicated in Canada as a noxious weed. (It was only removed from the noxious weed list in Ontario, its main migration thoroughfare in Canada, in 2013.) Milkweed scarcity is even worse in the American Midwest’s Corn Belt, where herbicidetolerant corn and soy crops treated with glyphosate (Roundup), have all but eliminated the plants from vast swaths of land that once provided an essential food source for monarchs. According to Monarch Watch, since 1996, 29.5 million acres of land not previously used for agricultural purposes were put into corn and soybean production. In 2007, the U.S.
Congress passed the Clean Energy Act, creating a market for ethanol. The demand for corn spiked to an all-time high. Farmers pulled land out of conservation and planted corn wherever they could. Corn is also used to feed livestock, especially hogs and poultry, which is then eaten by us. The impacts of our harvesting and consumption patterns on land are mirrored in the ocean. This year’s sockeye salmon run in B.C. was the lowest in recorded history. Salmon, enjoyed by many of us and an essential food source for many Indigenous communities, are also a staple for numerous wildlife species, including bears, eagles and whales. This year’s low salmon numbers led to the closure of commercial and First Nations fisheries on the important Fraser River sockeye run. South coast Chinook had similarly poor returns. Beyond what this means for salmon fishers and Indigenous communities, 82 endangered southern resident killer whales depend on Chinook
salmon to survive. Globally, social justice organizations such as Oxfam note that human hunger is not and need never be inevitable. It’s caused by poverty and inequality, not scarcity. We produce more than enough to feed all people on the planet. Surely it’s one of the fundamental challenges of our time to focus our considerable intelligence on altering our consumption and harvesting patterns so that all who share this small blue Earth — two-legged, fourlegged, winged and finned — can enjoy food security.
bluedot.ca
35
36
Food for Thought Written by Dianne Dowling, President, Local 316, National Farmers’ Union (Kingston, Frontenac and Lennox-Addington Counties)
Strong Communities, Sound Policies, Sustainable Farms
As a farmer with family and friends in farming, as an eater, and as an advocate for a better food and farm system, I think and read about food issues.
Natasha Bowens • The Colour of Food. Race, Resilience and Farming, based on interviews with 65 American farmers of color; remarkable photography and storytelling.
Here is a sample of reading I recommend. Fiction and non-fiction, some old and some new, plus interesting websites and e-newsletters.
Michael Pollan • The Omnivore’s Dilemma: A Natural History of Four Meals; • Cooked: A Natural History of Transformation; • In Defence of Food: An Eater’s Manifesto; • The Botany of Desire: A Plant’s-Eye View of the World.
Wendell Berry • The Art of the Commonplace: The Agrarian Essays of Wendell Berry; • Bringing It to the Table: On Farming and Food. Sue Monk Kidd • The Secret Life of Bees - a novel and a film about racism, with bee-keeping woven into the plot. Barbara Kingsolver • Animal, Vegetable, Miracle - a year of eating local; • Prodigal Summer - (novel) about relationships among people, and between people and ecology; • Flight Behavior - (novel) unusual behavior by monarch butterflies raises questions about climate change. Doris Janzen Longacre • More-With-Less - a World Community Cookbook - excellent recipes based on using less of the world’s resources, while still eating well.
Raj Patel • Stuffed and Starved, the Hidden Battle for the World Food System - Corporate control of the world food system has resulted in great imbalances, including both starvation and obesity. Temra Costa • Farmer Jane - Women Changing the Way We Eat - profiles of women in the sustainable food industry in the US. Ben Hewitt • The Town That Food Saved - How One Community Found Vitality in Local Food - the revitalization of Hardwick, Vermont, through the growth of local food enterprises. Diana Beresford-Kroeger - botanist and researcher who writes passionately about the natural world:
• The Sweetness of a Simple Life: Tips for Healthier, Happier and Kinder Living from a Visionary Natural Scientist; • The Global Forest: 40 Ways Trees Can Save Us; • A Garden for Life: The Natural Approach to Designing, Planting, and Maintaining a North Temperate Garden; •Arboretum America: A Philosophy of the Forest - about the forests of North America; •Arboretum Borealis: A Lifeline of the Plant - about the forests of the Northern Hemisphere; •Call of the Forest - a documentary film about the forests of the world.
Vandana Shiva • Making Peace with the Earth - a call to shift from profit-centred politics and economics, to earth-centred politics and economics. Hannah Wittman, Annette Aurelie Desmarais, and Nettie Wiebe (editors) • Food Sovereignty in Canada Creating Just and Sustainable Food Systems Websites (with e-newsletters you can subscribe to): • nfu.ca • foodsecurecanada.org • viacampesina.org • foodtank.com
Dreaming of a Green Christmas? Get tips and ideas at greenquinte.com
37
shoplocalquinte
Surprised by the fuel efficiency, delighted by the versatility
All-New 2017 Corolla iM
1.49
LEASE OR FINANCE FROM
Now you earn miles with every purchase!
48 Millennium Parkway, Belleville www.bellevilletoyota.ca 844-839-8159
%